Just One More! With Joanna And Daphnie

Most of us have sprained an ankle at some point, but not all ankle sprains are alike. Some seem to heal overnight; others can put you on crutches for weeks. Daphnie explains what causes ankle sprains, why some are worse than others, how to handle recovery, and what exercises we can do to keep them from happening.Links in this episode: Anatomy of the ankle. Form videos: side lunges, curtsey lunges, calf raises. Support us on Patreon!

We all have a friend who is giving up caffeine and is sooooooo pleased with themselves, but do we really need to do that? What IS caffeine and what is it actually doing to us? Daphnie gives us the information we need to make our own choices. Please, please, please, Daphnie: don’t take away our coffee!Links in this episode: More on whether or not caffeine can be addictive, Caffeine amounts in different drinks

Like pushing doors open? Picking up groceries? Getting up from the ground? Then you LOVE your chest muscles! Daphnie explains how our pecs work, how we can strengthen them, and how to know if you may have hurt them opening a sticky window. Plus, we talk pancakes in “Best Choice”!Links in this episode: Punky Brewster bust clip, Our episodes on Backs and Building Functional Strength, Video on foam rolling your pecs, Form videos: Push Up, Dumbbell Chest Press, Tricep Dip, Chest Fly. Support us on Patreon!

Creative career and business coach Katherine Jaeger-Thomas says we’re all creative beings, whether we’re professional actors, amateur painters, or parents inventing a new way to handle bedtime. We talk with her about how we can work on being more awesome by fostering creativity in our daily lives, even if we don’t have 15 (or even 5) minutes to spare.Links in this episode: Katherine's website: KJT Coaching,Create Space Facebook group,International Coaching Federation, Support us on Patreon

Ideas about health and fitness change fast. Sometimes the science gets better; other times, corporations just want to sell you new stuff. This week we make a list of things that were, or are, advertised as “healthy” that you should feel free to ignore completely. Plus, Daphnie works the lats in “Daphnie’s Favorite Exercise”.Links in this episode: Intuitive Eating book, Food Psych podcast, Kellogg brothers book, Steel cut oats recipe, Breakfast quinoa recipe, Science against diet soda/artificial sweeteners

Feeling overwhelmed by the idea of making a change in your life because your ideal is so far from where you are? We know that feel. This week, start with one of these 10 small, super not scary changes and start becoming more awesome RIGHT NOW! #NoExcuses Plus, Daphnie talks us out of a detox in “This is Crazy, Right?”Links in this episode: More info on Tabata and HIIT, Online Tabata Timer, Wide Mouth Nalgene, Mouthpiece for Wide Mouth Nalgene, Meditation App

Hamstrings aren’t just sitting there waiting for dads to pull them while playing touch football at Thanksgiving. They’re one of our biggest muscle groups! Learn how they work, when we use them, why we injure them so often, and what to do to prevent it. Plus, Daphnie gives us her current favorite smoothie recipe in “What Your Trainer Eats”!Links in this episode: More about hamstrings including some good images, Our episode on headaches with Jan Mundo, Daphnie's current favorite protein/collagen powder.Form videos: deadlifts, bridges, hamstring curl, foam rolling your hamstrings.

The way we talk to ourselves matters. Whether it’s about our bodies, our jobs, or our relationships, negative self-talk feels productive but actually keeps us from the things we want out of life. Daphnie brings us tools for changing our negative self-talk into thought patterns that are productive and healthy, while still acknowledging the pain that fuels those harmful thoughts in the first place.Links in this episode: Heart and Brain comics, Free meditation app, Jezebel on how to find a therapist, Radiolab episode about VR Freud

Eating out can be fun, relaxing, and exciting. It can also be overwhelming, guilt-inducing, stressful, or boring. We ask Daphnie how she balances thinking about nutrition and eating for pleasure when she’s dining out, and we offer some practical tips for travel, business dinners, office lunches, and fun meals with friends.Links in this episode: Support us on Patreon! Past episodes we mention in this episode: Meal Planning and Grocery Shopping, Love Your Body with Holly Toronto, Stay Fit at the Office, Work Meals & Business Travel, Stop Wasting Food with Hannah Jastram Aaberg

There’s one thing that affects nearly all of our listeners that we haven’t covered at all: sex! Public health nurse Kim Kaiser, LPN, joins us to talk about how to care for the parts of our bodies that might be involved in sex. We also talk about the most common sexually transmitted infections: how to recognize them, what the tests are like, and how they’re treated. Get the information you need to make informed choices (and laugh a lot, too!)Links in this episode: Kim's website and Instagram, One Medical info on how soon you can test for STDs, Info on the HPV vaccine, Herpes Handbook, Find a place to get tested near you

Knees can seem like the human body’s weak spot, but are they really? If there are activities you’re avoiding because of knee problems (or fear of future knee problems) Daphnie is here to help shift your perspective. She explains what’s behind common knee problems and what you can do to strengthen and support the largest joints in your body.Links in this episode: Support us on Patreon! Here's a good image of the human knee. Form videos: Glute bridge, squats, lunges, deadlifts, lateral lunges

Planning a trip for Spring Break or thinking ahead to summer adventures? We’ve got you covered with Daphnie’s Top 10 Travel Tips. How do you enjoy yourself without coming home to a big ol’ pile of guilt? Do you have to work out on vacation? Can you still have that margarita? And how do you make sure you can still...you know...go? We’ve got answers! Plus, Daphnie talks about fasting diets in “This is Crazy, Right?”Links in this episode: Avocado Vine, Well blog's article on fasting diets, our Alcohol episode

Quads are one of the biggest muscle groups in the body, but do you actually know what they do? Daphnie says most of us are quad-dominant, and “not in a good way”. This week, she explains the role our quads play in everyday mobility and suggests some of her favorite exercises to keep our muscles balanced. Plus we give poor Daphnie a heart attack in “This is Crazy, Right?”Links in this episode: Graphics of the quads, Our past episodes on How to Build Functional Strength, Injuries and Prevention, and Recovering from Injuries. Form videos: leg extension, standing quad stretch, foam rolling quads

It’s one thing to say your workout class is for all levels. It’s another to actually make it a place where everyone feels comfortable and can get a great workout, from newbies to professional athletes. Colleen Conlon, Studio Manager of The Sweatshed, walks us through how she does it with Sweatshed’s HIIT workouts, how she trains her instructors, and what we should be doing to take care of ourselves when we take a new class.Links in this episode: Sign up for our free Listener Meetup Class on June 4th, 2018! Sweatshed, Crunch Gym, Colleen on Instagram, Sweatshed on Instagram, How to be extra in your workout class

Headaches and migraines aren’t just “in your head”; they can seriously affect your overall health, not to mention happiness. Headache coach Jan Mundo has been treating headache sufferers, including herself, since the 1970s, and her new book, The Headache Healer’s Handbook, offers a holistic, somatic approach to migraine relief and prevention. Jan walks us through how migraineurs can investigate headache triggers and be our own best advocates. Links in this episode: Jan’s website, Jan’s book, The Farm, More about Suzuki Roshi and "beginner’s mind", Moving for Life classes

Anyone who works out knows the feeling of the dreaded plateau: you feel like you’re just going through the motions, you’re bored, and you have a sneaking suspicion that your workouts aren’t actually...doing anything. This can really get in the way of making exercise a regular part of your routine, but motivating yourself to work harder is difficult (for obvious reasons). Daphnie convinces us it’s worth it and helps us figure out how to do it safely.Links in this episode: Laurie Hernandez "I got this" routine, Making Changes with Dr. Amanda Crowell, Improve Your Form

“Wellness spaces” can be less than welcoming, especially if you don’t see other people who look like you in class (or even on the posters). Personal trainer, nutrition coach, and marketing expert Chelsea Burrell of Leah B. Wellness talks with us about her experience as a curvy, multicultural fitness enthusiast and professional, and she offers advice on how we can make the world of wellness open to people of all races, sizes, and life experiences.Links in this episode: Chelsea’s website, Instagram, Facebook, and Twitter. Nutritious Life Studio, Splendid Table piece about restaurants and race, The Bradley Method birthing classes

The world of fitness and nutrition is wide, and it is 90% completely insane. Totally rational people do crazy things because they saw them in a magazine or on Pinterest. Joanna and Daphnie are no exception! This week, we talk about the weirdest things we’ve ever done in the name of “health”. Then, we open things up to our listeners and things REALLY get wacky! Plus, Daphnie turns into a Green Goddess in “What Your Trainer Eats”.Links in this episode: National Eating Disorder Helpline, National Alliance on Mental Illness HelpLine

Triceps are the muscle that make Joanna the angriest. What do they do, anyway? Why are they so hard to tone? Can’t we just ignore them and they’ll go away? Turns out the answer is no, and Daphnie explains why with tips for building strength in the most annoying of muscles. Plus, we get some cheddar bay biscuits in “Best Choice”.Links in this episode: Support us on Patreon, Some good images of tricep anatomy. Form videos: push ups, tricep pushups, tricep dip, tricep kickbacks, tricep extension, tricep pushdown, tricep stretch

We talk all the time about what we’re eating, but what happens to our food after we eat it? And why can it make us so (burp!) uncomfortable? Daphnie explains how we can keep our digestive systems running effectively and suggests some easy fixes to common digestive problems like heartburn, gas, and bloating. Plus, Daphnie reveals a secret when we answer our latest Listener Question.Links in this episode: Become a patron and support the show! Magic School Bus digestive system episode, Info on heartburn from the Mayo Clinic, Our stress episode and inflammation episode, Dr. Satchidananda Panda and circadian rhythms