nutrition

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!

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!

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!

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!

 

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!

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

 

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!

Debbie Mizikowski: Former Freestyle Skiier Turned CrossFit Games Athlete

The CrossFit Games Series Cont...

Is it possible that WE here, at the Nasty Girl Headquarters, have found the nicest and most humble person alive? Well pretty sure we did and her name is Debbie Mizikowski.

Our friend Debbie has punched her ticket to Madison this year in the CrossFit Games Masters 60-64 division. We had the pleasure of working out along side of her at our home gym, Burg CrossFit, while she was training in Florida this last year. She humbly crushed the CrossFit Open coming in 2nd place and then turned around and came in 5th in Regionals. Holy Smokes.

In today's episode, we follow Debbie's athletic career from the ski slopes where she competitively skied for a large chunk of her life. From moguls to bike racing this woman has dominated pretty much everything she's touched. We are her biggest fan and will definitely be cheering her on this August. Go Debbie! 

Train Nasty.

--Amy & Olivia

www.thenastygirlspodcast.com

**PRESALE: ENDS THIS TUESDAY. THESE DESIGNS WILL NEVER BE BACK...OG, BABY.
OG Swag Is In the Swag Store on our website.

Resources

Ben Bergeron's Competitor's Training. Bomb.

Burg CrossFit in St. Petersburg, FL (coming soon to Sunbury, OH + Pinellas Park, FL)

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!

The Real Reason You're In The Gym & How You're Slowly Killing Yourself

We all have our reasons. Abs. Booty gainz. Dem biceps. Whatever it is, is it really the core reason you're hitting the gym for multiple hours a day?

Amy and Olivia explore their own fitness evolution and how their core purpose has shifted over years.

Oh, they also take a goooood look at the topic of overtraining and how more often than not it is a result NOT of over training but of under-eating and poor sleep hygiene.

Olivia also rants a little bit on the CrossFit culture and why we need to better understand the differences between practice vs. training vs. competition.

So, yeah, this is a solid episode. Enjoy the nasty girls this week and let us know your purpose behind why you get in the gym.

Train Nasty.

--Amy & Olivia

www.thenastygirlspodcast.com

**PRESALE: OG Swag Is In the Swag Store on our website. Orders are live till July 15!**

Resources
Headspace
Ben Bergeron: Episode "Training With Intention"

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!

Steph Hammerman: CrossFit, Cookies & Cancer

The Nasty Girls have a plus one in the house this week:  Steph Hammerman. What's so “nasty" about Steph you ask? Well, we only have so much space but to start she is the world’s FIRST Level 2 CrossFit Trainer with Cerebral Palsy, competed in 15 marathons as a hand cyclist,  helped create WheelWOD,  prayed with Rich Froning, himself, and eats cookies as part of her nutrition protocol with Own Your Eating. Don't get it twisted...she's still an athlete first.

Did we also mention she's a cancer survivor?

Amy and Olivia hear her amazing journey and learn how she took a risk turning down a lucrative job offer straight out of school to chase a passion. Fast forward to now and she's working with all the big names, like, Kelly Starrett, RomWOD, Chris Hinshaw and Carl Paoli...just to name a few. As the Director of Marketing for WheelWOD, she seeks to normalize fitness for all athletes and has a unique hand in creating workouts, specifically, for adaptive athletes. She freaking rocks!

Welcome to the Nasty Girls Podcast, Steph Hammerman.

--The Nasty Girls

www.thenastygirlspodcast.com

Resources
Steph Hammerman Seminars
CrossFit
Wheel Wod
Rich Froning
Chris Hinshaw
Aerobic Capacity

Carl Paoli
Kelly Starrett
RomWOD
Own Your Eating


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!

El Passion: Stop Doing Crap You Hate

MISSING: passion. Have you seen it? Would you know what it looks like? What does it really mean? This episode is dedicated to passion in and out of the gym. Tune in to find how you can make simple changes to reap big rewards.

The gym is a seemingly hard place to find passion. We give you some tips on how to reverse the thought process behind your workouts and possibly gain an edge on getting closer to your goal(s). We discuss how rooting yourself in the community around you is a great tool you can use. It sounds crazy but working out and the friends you make in the gym could be the key to finding your passion on your fitness journey.

"El passion," as Amy likes to call it, is a mysterious idea. There are so many versions of what passion is so it's easy to be confused as to what yours should look like. What's important is that you know your strengths and we are here to help you find them. So, whether you're looking for passion in the form of a steamy novel, or something more on the professional level, the Nasty Girls got yo back! Enjoy!

Stay Nasty,

--The Nasty Girls

Resources

Wild by Cheryl Strayed
Gary Vaynerchuk
Emotional Intelligence 2.0
Enneagram
Best Self Journal

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. If you have any brilliant ideas or thoughts to share about how we're doing, please shoot us a note to thenastygirlspodcast@gmail.com See you next week!

The post El Passion: Stop Doing Crap You Hate appeared first on The Nasty Girls Podcast

Just Stop It: Why You Compare Yourself and What To Do About It

If you struggle feeling like you compare yourself to others this episode is for you. This week, on The Nasty Girls podcast, we are chatting about the fun game of comparison. Whether it's in or out of the gym the slope of comparison can be downright slippery and plunge you right into envy.

Olivia affirms her girl crush on Brene Brown again and gives examples on how to ninja kick the gremlins aka elf-talk in the face! We also discuss how comparison can be good if you're doing it the right way. Amy gives tips on how to change your thought process of comparison and nip it in the bud once and for all! Cheers to becoming more self aware and working for your joy!

Resources
Brene Brown: Please just order everything she has ever written. Ever. :)


www.thenastygirlspodcast.com

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Is Competing For Everyone?: Why starting is better than sitting on the couch

Is Competing For Everyone?: Why starting is better than sitting on the couch

We've all been there, that 5k you want to sign up for, the Tough Mudder your friends are doing or the CrossFit competition you want to take a shot at; competitions are a terrifying commitment. In this episode, Amy and Olivia discuss how to take that leap of faith and trust yourself. You might be wondering how to set up your training now that you're all in, we got ya! Lastly we cover the support you will need to set yourself up for success such as friends, apps, or Facebook groups. In the second half of our episode we chat about CrossFit and why we think its the perfect training tool wherever you are at in your fitness journey. Everyone can do it and we mean everyone...seriously! So, join us as we challenge you this week to take a step outside your comfort zone!

Resources

Couch to 5k app

Nike Training app

If you're ever near St. Petersburg, FL and want to hang out with Amy and Olivia definitely check out BURG CrossFit.

Being A Badass Entrepreneur with Jen Hutson of Burg CrossFIt in St. Petersburg, FL!

Today, on the Nasty Girls Podcast, we have a special guest, Jen Hutson of Burg CrossFit in St. Petersburg, FL! Jen is a super cool chick we want you to meet. Not only does she own and operate a CrossFit affiliate, she's a phenomenal CrossFit coach, expert on nutrition, competitive athlete, and the mother of one of the cutest babies on earth. Oh, and her fiancé is pretty handsome, too ;o)
 
She explains why it’s okay to say “F” it and do what you're passionate about. We also discuss what it was like taking the chance on starting a gym in a super competitive market, how the hell she wears all those business “hats” and how to get back in shape after having a baby without losing your mind.

Thanks to our sponsor, PupActive. Check them out on instagram @pupactive and be sure to "like" them on facebook. Type in "Nasty" at checkout for a treat! They are DOPE!


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You.Are.Awesome

--The Nasty Girls