crossfit

Why A Morning Routine Won't Work For You

Welcome to a new week at NGP! Today we are chatting about your morning routine and why it likely won't work for you...well, not how you have always thought of it, anyways.

Work life balance is sooo hard to nail down. Both Amy and Olivia discuss their schedules and how they have felt with success and a little bit of not-so-much this past week. We cover the slippery slope of comparing someone else’s routine to yours and how troublesome that can be.

We also get down and dirty with the social media traps that can make you feel like you’re not doing ANYTHING right.

So, sit down with us and give us a listen as we actually took this one and ran with it!

Have a great week!

Train nasty, babes.

--Amy & Olivia

Resources

The Best Self Journal

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Finding Your Original Strength: Why Going Back To The Basics Will Make You Stronger

You have to crawl before you can walk. We all know that but what if you took the same principle and applied it to your fitness.

 Today on the show we sit down with the peeps from Original Strength. They view fitness in this very manner. We chat about resetting your body and all the ways you can learn how to move how you were created and designed to.


Do you have back pain? Or any other physical muscle pain for that matter? Well, statistics show you probably do. Resetting your body may just be the “medicine” money can’t buy. Learn how to accomplish a pain free life through the eyes of a baby, and maybe find your Original Strength.

Train Nasty!

--Amy & Olivia

Thanks for listening! If you found this episode to be helpful, pass it along. Sharing is caring. While you're at it, please leave us a 5 star review and follow us on instagram. See you next week!

 

Mom Knows Best: But, like, really? Does She?

Mom knows best! Does she though? As humans who are imperfect, we are all capable of being a liiiiiitle too judgmental when it comes to Mom on Mom banter.

Maybe you breast fed, maybe you didn’t, maybe you let your little one sleep with you or maybe not, you might have even used diapers from cotton hand picked by blue eyed centurions or nah. Either way, being a mom isn’t easy.

Today on the show, we give our perspective on the “Mom culture” and how if you’re not careful you may find yourself succumbing to the problem.

Also, we have a HUGE surprise (AGAIN).

Put the kids down for a nap, grab some vino or fitaid and enjoy this week’s episode!

Train Nasty.

--Amy & Olivia


Thanks for listening! If you found this episode to be helpful, pass it along. Sharing is caring. While you're at it, please leave us a 5 star review and follow us on instagram. See you next week!

Grown and Sexified

This week is dedicated to the grown and sexy. You’ve been around then block, you’ve seen a few things and you know how to work a VCR, then this episode is for you.

Aging is a fun little rollercoaster of kids, job(s), finances, owning a home, aches, pains and now how the hell do I get in shape?

 Olivia and Amy discuss how working out as a more seasoned person (30 and over) can get you further than in your 20’s.

We also cover what programming looks like for you now. Working hard in your 20’s means you can take a more relaxed view on fitness AKA more intensity less volume; don’t know what that means, no worries, we'll explain.

So grab yo kids, hide yo wife, we talkin' grown and sexy on this amazing Monday!

Train nasty.

--Amy and Olivia

Thanks for listening! If you found this episode to be helpful, pass it along. Sharing is caring. While you're at it, please leave us a 5 star review and follow us on instagram. See you next week!

Be Still My Anxious Heart

What if we gave you 40,000,000 dollars?

Or...40,000,000 steps you would need to perform in order to claim your prize?

That’s a huge number!

Well, unfortunately, that’s the number of Americans suffering from anxiety.

It’s such a big topic right now with most people saying the word in an almost humorous tone, but in all seriousness what does it really look like?

In today’s episode (lucky for you) we have an actual professional in the form of one of our talented hosts, Olivia, to help us out with this one.

Ever been in a workout and felt like your heart was about to jump out of your mouth? Have you ever struggled with racing thoughts? Like, no matter how hard you try your tummy is racked with "nerves" and you get "the poops?"

You may be experiencing anxiety.


We help you better understand WHAT anxiety is, how it can show up in your life in ways you may not expect and WHAT to do about it.

Train Nasty.

--Amy & Olivia


Thanks for listening! If you found this episode to be helpful, pass it along. Sharing is caring. While you're at it, please leave us a 5 star review and follow us on instagram. See you next week!

 

Not Being Good Enough IS...Good Enough.

Last week we talked about creating space, let’s say you have since tried that but being alone can sometimes give you the feels. Well...here comes that V word again (i.e. vulnerability).

Let us explain.

The feeling of not being good enough is an all to common feeling. Moms, dads, doctors, teachers, coaches we all struggle with not being good enough. But when not being good enough starts affecting you negatively what do we do? What does that look like?

Amy and Olivia discuss how not being good enough is already good enough and how to harness these feeling into using them as motivators in and out of the gym. Have an awesome week!

Train Nasty.

--Amy & Olivia

Venus Climbing Rock Climbing + Yoga Retreat

Thanks for listening! If you found this episode to be helpful, pass it along. Sharing is caring. While you're at it, please leave us a 5 star review and follow us on instagram. See you next week!

Hi, We Need Space: How To Reduce The Noise In Your Life

We create space in our phones, cars & closet but why is the concept of creating space in our lives so hard?

Distractions are most likely hindering you from your truest potential and this week we are figuring out how to put the phone down and carpe diem more often.

Olivia and Amy give you 10 tips from an article they read and go over each one to give you a better understanding of how we can accomplish this goal. You may not think you are distracted but after today you might have to give up some bad habits...eeeee

Train Nasty.

--Amy & Olivia

Show Notes

THE Article we reference

Freedom App

Tribe of Mentors

Out of Solitude

Thanks for listening! If you found this episode to be helpful, pass it along. Sharing is caring. While you're at it, please leave us a 5 star review and follow us on instagram. See you next week!

 

We screwed up so you don't have to: how we fitness and do nutrition

Today we are catching up with Olivia and Amy on what they’ve been up to in their lives and in fitness. They talk about both of their history’s with nutrition and what has worked and not worked. From paleo, bodybuilding, and iifym they have seen and done it all, what does it all mean?

Amy goes into great detail about the recent decision to give reverse dieting a try and shares her success with it. She shares her experience with a piece of equipment that changed the game in fat loss. Olivia also chimes is with what has brought her closer to her goals.

We hope you learn some new knowledge today and apply it to your lives. Let’s do this!

Train nasty. -

-Amy & Olivia

Show Notes

Top 11 accessory exercises

BurgFUEL Nutrition Team

Venus Climbing Rock Climbing + Yoga Retreat

 

Thanks for listening! If you found this episode to be helpful, pass it along. Sharing is caring. While you're at it, please leave us a 5 star review and follow us on instagram. See you next week!

What Defines You?

Okay, take out a sheet of paper and write down 5 things that define you... go ahead... now after you listen to this episode I guarantee you these 5 things might look drastically different.


What defines you?

What a huge question. If you’re not careful you’d be surprised to know you might be playing into unfortunate stereotypes and letting the wrong themes define you.

Olivia and Amy share what they were like growing up and the stereotypes they both encountered. They also cover how to not let society determine what you think you should be defined by.

Alright got your 5 things? Great, let’s get into this fresh episode this week with the Nasty Girls.

Train Nasty.

Amy & Olivia

 

Thanks for listening! If you found this episode to be helpful, pass it along. Sharing is caring. While you're at it, please leave us a 5 star review and follow us on instagram. See you next week!

Swipe Right For Nasty Girls: Exploring Rejection and Intimacy in Dating

Navigating the world of dating can be quite a humbling experience. What does it look like in your 20s versus your 30’s and so on?

We aren’t talking "how to date," necessarily, that’s the easy part. We are, however, talking connection, empathy, rejection what those all look like in your previous relationships.

Amy and Olivia discuss their experiences together and chime in on everything from social pressures to swiping right for love. How it's far more important to be authentic and your whole-self as a single lady than it is to be with someone just for the sake of being with someone.

Join us this week as we make you feel a little better about being single...for now.

Train Nasty.

--Amy & Olivia

Resources

The 5 Love Languages

The Enneagram

 

New Year, Who Dis? Why You Shouldn't Make New Years Resolutions

Hold up *dj record scratch* Let me get this straight Nasty Girls... so we shouldn't make New Years resolutions? 🤦🏻‍♀️

In a nutshell, yeah. No bueno. Well, kinda...ok, we will explain.


Our NEWest episode talks all about your plans for 2018. Sometimes we can bite off a little more than we can chew by setting extremely high “resolutions” aka I’m a vegan now, but you love meat... aka I’m losing 40 pounds but you have never learned HOW to loose weight. Feel me?

Olivia and Amy constantly preach self love and one of the ways you can start the year off strong is to not be so hard on yourself and set reasonable goals to see the best results. Grab both of your listening ears and let’s figure out this together!

Train Nasty.

Amy & Olivia

Thanks for listening! If you found this episode to be helpful, pass it along. Sharing is caring. While you're at it, please leave us a 5 star review and follow us on instagram. See you next week!

Greatest Hits: StrongFit: The Secret To Gaining Strength As A Woman

**In an effort to provide incredible content AND to practice what we preach, the nasty girls are taking the month of December to tap into some creativity and re-charge. Enjoy listening to our most popular episodes throughout the month of December** :)

Women and men are not created equal. I think that's a little more than stating the obvious but when it comes to your fitness goals it's essential to understand that difference. Today we have an expert on the subject, Julian Pineau. Julian is the owner of Strongfit, coach at Invictus Crossfit, and also the mastermind behind the new training template coming out September 1st devoted solely to women.

Julian has taken decades of research and data to develop a sure fire way to turn you into the athlete you've always sought to become. After today, you may have a new outlook on fitness...we did here at NG, that's for sure.

If you've been trying to keep up with the same programming as your male counterparts you may be hindering your progress and we discuss how you can harness your inner amazon to program around your strengths. We learned a ton this episode from why conditioning rules over everything, to the best known method for gaining strength for women.

So, if you're looking to maximize your gains and train the way you were created then this episode is going to blow ya mind.

Train nasty, babes.

--Amy & Olivia

www.thenastygirlspodcast.com

Resources
"Women Training Differently Than Men" article on StrongFIT


"StrongFIT women's group" Facebook

Purchase The Women's Training Template

Thanks for listening! If you found this episode to be helpful, pass it along. Sharing is caring. While you're at it, please leave us a 5 star review and follow us on instagram. See you next week!

Greatest Hits: Becky Conzelman: Why She Declined Her Invitation To The CrossFit Games

**In an effort to provide incredible content AND to practice what we preach, the nasty girls are taking the month of December to tap into some creativity and re-charge. Enjoy listening to our most popular episodes throughout the month of December** :)

This week we kick of our CrossFit Games series with a heavy hitter, Becky Conzelman. This woman must be the most fittest, nicest person on the planet...that's for sure.

Becky is a seasoned Crossfit Games athlete with an athletic rap sheet that puts most to shame. From basketball to being a contender for the Olympic's in Velo Cycling, she's quite the busy gal. We catch up with her and discuss life up to now and how the heck she balances being a mom/business owner/professional athlete.

Becky chooses to use her platform for good as she is the founder of Faith Rx'd a Christian based Crossfit ministry whose mission is "to strengthen the fitness community for Christ centered living and Impact".

As a masters athlete she qualified for this years 2017 Crossfit games. Becky tells the Nasty girls what went into turning down her invitation to attend this years competition.

So, join Amy and Olivia, this week because Becky will definitely make you want to call your mom and tell her how much you love her! Thanks Becky for taking the time, you truly embody what it means to be a positive role model.

Train Nasty.

--Amy & Olivia

www.thenastygirlspodcast.com

Resources
Faith Rx'D

Thanks for listening! If you found this episode to be helpful, pass it along. Sharing is caring. While you're at it, please leave us a 5 star review and follow us on Instagram. See you next week!

Asking For Forgiveness Rather Than Permission

Part of being a bad ass Nasty Girl is being assertive and showing up for yourself. Today, we are covering the concept of asking for forgiveness rather than permission. 


This is a very broad subject to cover so we break it down into easy to digest pieces so you can easily apply I️t to your life.

Leaving a relationship, getting a raise, or just doing something you feel is against the grain... let’s all start pushing the envelope towards your WHY!


Lastly we cover our favorite human Brene Brown (shocker) and her book, Rising Strong. Olivia reads some powerful messages from Brene on what forgiveness actually is and how compassion is a prerequisite to empathy and forgiveness.

Thanks for listening and we hope you enjoy.

Train Nasty.

--Amy & Olivia

This episode is sponsored by Constantly Varied Gear! Head over and grab yo self some dope leggings or a kickin' sports bra. Either way, throw in the code "NASTY" for a little extra somethin-somethin.

Zero To Hero: The Danger of Extremes

Do you ever find yourself being one of those folks that are all or nothing? You're either in 100% or nothing at all? Well, we might be talking to you this week when we cover the danger of extremes. 

 

Unfortunately we've all been there, you've had it, tomorrow is the day you're (insert crazy unrealistic thing here)--making the big change. You go out spend $300 at Whole Foods, enroll at a gym, buy new shoes and tell everyone and their mother that you're losing 25 pounds in a month.  Fast forward 2 weeks and your shoving king cones in your mouth faster than dale earnhardt jr's pit crew. 

 

What happened? 

 

The danger of extremes affects everyonenot just “that guy.” Sit you're butt down and let's figure this out.  

 

TOGETHER! 

Train Nasty.

--Amy & Olivia

This episode is sponsored by Constantly Varied Gear! Head over and grab yo self some dope leggings or a kickin' sports bra. Either way, throw in the code "NASTY" for a little extra somethin-somethin.

 

Developing a culture of service and a sense of otherness in your life: Why cleaning up someone else’s weights can transform your life:

How can cleaning up someone's mess in the gym change your life? In reality it's a small gesture, but if you investigate further, you might just uncover some s$&t you've been neglecting.

How does it make you feel...being of service? Good, bad, no opinion? If someone else tries to help you, do you reject their offer? It can feel like a lot to think about, we know, but maybe we can change the way you view such a simple gesture in this weeks episode. 

 

Train nasty, babes.

--Amy & Olivia

www.thenastygirlspodcast.com

Thanks for listening! If you found this episode to be helpful, pass it along. Sharing is caring. While you're at it, please leave us a 5 star review and follow us on instagram. See you next week!

 

Living With Lupus

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Close your eyes and think about your life right now... go ahead. Now imagine being told you have an incurable disorder that will change the rest of your life as you know it. Oh and by the way, you are only 26, amazing Crossfit athlete, great job, beautiful, and healthy as an ox.

The difference about this story, is that Amy and Olivia got to witness it unfold first hand. Today, we talk with our best friend, Katie. Earlier this year we watched as she went from elite athlete to weak, confused and hurting. We watched as endless trips to the doctors, trips to the ER, colonics, blood test after blood test, tears, more tests and more tears all turned up with NOTHING.

 Until we finally got the answer.

Here's her story. You'll see a lot of yourself in the midst of it.

Train Nasty.

--Amy & Olivia

www.thenastygirlspodcast.com

Resources

"StrongFIT women's group" Facebook

Follow Katie @katiehall00

Thanks for listening! If you found this episode to be helpful, pass it along. Sharing is caring. While you're at it, please leave us a 5 star review and follow us on instagram. See you next week!

Hotmess? How to overcome it and control your workouts

Have you ever had one of those days where everything goes wrong? It always goes something like this...woke up late, forgot your gym bag, boss is a dick, kids are screaming, you get pulled over, car breaks down, ya know, the usual Monday. So, how do you walk away from that and into the gym without it affecting your workout? Good thing we're chatting about that today.

It's easy to blame your bad workout or bad set on your shoes or how hot it is, getting frustrated happens, but it shouldn't control you. Let's get to the REAL reason you are throwing your jump rope across the gym in anger and get your head back in the game with the Nasty Girls!

Train nasty, babes.

--Amy & Olivia

www.thenastygirlspodcast.com

Thanks for listening! If you found this episode to be helpful, pass it along. Sharing is caring. While you're at it, please leave us a 5 star review and follow us on instagram. See you next week!

Your New Fitness Home: Figuring Out The Best Gym For You and Your Goals (it may not be crossfit)

Hey! We get it...joining a new gym can be daunting! Kinda brings you back to being the new kid in school or moving for the first time, it's a sucky feeling. Luckily, if this has been on your mind for while and you're looking for guidance, Amy and Olivia are here to show you the majestic light that is joining a gym.

After the break we come back with advice on overcoming the awkward feeling when you actually do "the thing."

If excuses are your thing and, trust us we have plenty, we help you work through those to empower you to to take the leap. We also discuss tactics on how to actually choose a gym and steps to take when you are going in for the first time. So, get your paper out and prepare to find your new fitness home!

Train Nasty.

--Amy & Olivia

www.thenastygirlspodcast.com

**t-shirts will be making out the week of August 21**

Thanks for listening! If you found this episode to be helpful, pass it along. Sharing is caring. While you're at it, please leave us a 5 star review and follow us on instagram. See you next week!

Just What The Doctor Ordered: Core Symptom #4 of Codependency

needs vs wants. we often get them confused or we have no idea how to go about getting them met in healthy ways.

Today, we are talking about all of the ways we struggle to know our needs from our wants and how to get them met.

Strategies we often use:
1. I am dependent
2. I am ANTIdependent
3. I an needless and wantless
4. I get my needs and wants confused

Join in as Olivia picks apart each of these strategies, how we can find ourselves in each one and how we can begin to acknowledge our needs and wants and get them met in healthy ways.

Enjoy!

--Amy & Olivia

Are you in the Tampa Bay area? Come see us at Deep Blue Fitness THIS Saturday August 12th from 2pm-5pm. It gonna be LIT.

www.thenastygirlspodcast.com

**Want to work with Olivia and her team at Sunshine City Counseling? Head to the website below and schedule your free session** (available to individuals in Texas and Florida, only).


Resources
Sunshine City Counseling Blog
Pia Melody "Facing Codependency"

Thanks for listening! If you found this episode to be helpful, pass it along. Sharing is caring. While you're at it, please leave us a 5 star review and follow us on instagram. See you next week!

insta: @thenastygirlspodcast
facebook: www.facebook.com/thenastygirlspodcast