fitness

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: 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!

All Of The Macro Things With The Founder of MacroStaxx

¿Que es Macro? Yeah we know counting macros can seem like another language but hopefully we can change that after today. We have a special lady boss on the show today talking all things macros.


Lindsey Love Jenks is the founder and CEO of MacroStax, an all inclusive macro counting app.
We cover a lot from what macros are to how to exactly measure food that you consume. Scale or no scale, we discuss what tools you need to be successful in hitting your numbers. Counting macros is a skill you can use for the rest of your life to always know how to find your anchor again in this world of chaos. It's definitely not as hard as it may seem...Listen up and learn with us!

Train Nasty.

--Amy & Olivia

www.thenastygirlspodcast.com

Resources

MacroStax

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: How To Prioritize Myself And Not Feel Guilty About It

In today' episode, Olivia is answering YOUR questions. From time to time, Olivia will sit down with herself...a good friend...another counselor and chat about a question that YOU sent in. Cool.

 

Today's question...

"How do I learn how to prioritize my personal needs, wants, goals as a mother, wife, take-care-of-every-body-errr and not feel any guilt or shame about it?"

 

Grab your coffee, sit down and grab a notebook and pen. This is gonna be good.

 

Want to work with Olivia and her team? Check them out at Sunshine City Counseling

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.

 

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!

StrongFIT: The Secret To Gaining Strength As A Woman

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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!

Kettlebells & Auto Immune Disorders: Janelle Pica

What could possibly be more badass than a girl who can move a kettlebell? Probably a girl who can move HUGE kettlebells, be one of the FEW to hold certifications in SFG2 & RKC2 and an author too! Nasty girl nation... meet, Janelle Pica!

We were lucky enough to get to sit down with Janelle and learn a little about her life as a primal badass. Janelle lets us in on her personal struggles, how training with kettlebells has radically changed her views on fitness and function and how she has put her auto immune disorder into remission through nutrition.

Amy and olivia are here to bring you bad ass women who inspire you daily and we hope Janelle can motivate you to go out and kick ass as much as possible.

Have a great week!

Train Nasty.

--Amy & Olivia

www.thenastygirlspodcast.com

Resources
Janelle Pica

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!

Body Image: Don't Talk To My Friend Like That

Welcome back friends! We are thrilled to share another awesome episode with you! This week we are chatting about body image. It's the enormous elephant in the room usually, and Amy and Olivia are here to hog tie dumbo once and for all.

We all struggle with seeing a picture, bathing suit shopping or just simply looking in the mirror from the chiseled Olympic athlete to "that girl at my job who has an awesome body and never works out". When does this turn from simple observations to all out self-sabotage? The Nasty girls share their own journeys with body image and what they have learned along the way.

We will cover topics like, if you're a competitive athlete who is training for performance; what does your body image look like? How do you find the perfect balance between those two goals with out sacrificing either of the two? Stay tuned... this is a good one!

Have a great week!

Train Nasty.

--Amy & Olivia

www.thenastygirlspodcast.com

Resources

Gary Vee

Ben Bergeron

Headspace

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!

Cassidy Lance-McWherter: How To Go To The CrossFit Games With A Torn ACL

First of all, meeting Cassidy Lance-McWherter was making us feel all types of ways. This girl stands 5'3 and is built like a machine. Talk about a serious girl crush. Once we calmed down, we were able to chat with her for a bit about this little thing going down in August called The Crossfit Games.

Cassidy is headed to Madison in this weeks final episode in our CrossFit Games Series. She's no stranger to adversity as we discuss her injuries and how she was able to come back from them to dominate this years open and regionals.

We also talk passion. What does it take to balance being a professional athlete and new affiliate owner? Cassidy explains her "why" and delves into what makes her wake up at 4am and be back home by 9pm. So, take a listen as the Nasty Girls invade Crossfit Waterside in Orlando, FL for a workout and a good chat! We will be cheering for you Cassidy!

Train Nasty.

--Amy & Olivia

www.thenastygirlspodcast.com

Resources
CrossFit Waterside
The CrossFit Games

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!