Today, I’m excited to dive into Cathe Friedrich’s new STS program and share my thoughts with you. STS, which stands for Shock Training System, is a comprehensive strength training program that’s challenging and transformational. Now, let’s take a closer look at what sets this new program (STS 2.0 Muscle and Recovery) apart from its predecessor, its goals, the equipment used, the participants, who it’s designed for, its standout features, areas for improvement, and how you can get your hands on it.
After listening to this episode, you'll know if this program is a good fit for you.
Links mentioned in this episode
-->Cathe Friedrich’s STS Programs (What You Need to Know–A Review)
https://onestrongsoutherngirl.com/cathe-friedrich-sts-2-review/
-->Cathe Friedrich’s Website
👉One Strong Southern Girl on You Tube! (NEW)
https://www.youtube.com/@onestrongsoutherngirl
👉Workout Ideas & Goal Tracker
(The Workout Matchmaker & Goal Tracker App by OSSG)
https://apps.apple.com/us/app/workout-ideas-goal-tracker/id6462464279?platform=iphone
👉One Strong Southern Girl VIP Newsletter
onestrongsoutherngirl.com/newsletter
👉Take the workout personality quiz!
https://onestrongsoutherngirl.com/quiz
👉Visit the One Strong Southern Girl Aerobic Step Shop online store
Use the coupon code: PODCAST for 10% off your order
Body FX has changed a lot over the last few years. I'm excited to bring you my all new review of this unique library of workouts.
LInks mentioned in the show
Body FX Review 2.0 by OSSG:
https://onestrongsoutherngirl.com/review-of-body-fx/
Body FX website:
Workout Ideas & Goal Tracker
(The Workout Matchmaker & Goal Tracker App by OSSG)
https://apps.apple.com/us/app/workout-ideas-goal-tracker/id6462464279?platform=iphone
One Strong Southern Girl VIP Newsletter
onestrongsoutherngirl.com/newsletter
Take the workout personality quiz!
https://onestrongsoutherngirl.com/quiz
Visit the One Strong Southern Girl Aerobic Step Shop online store
Use the coupon code: PODCAST for 10% off your order
Today’s episode could be called, 3 Powerful Health & Fitness Tips that can change your life.
I recommend that you grab a pen and paper and write these down and put them somewhere that you’ll see them every day.
These are 3 common issues that we hear about every day from women in our audience. So, you’re not alone if you hear one of these and nod your head because you know this is something that you’re struggling with today.
Get ready for 2024 by listening to this short episode that might change your life!
One Strong Southern Girl Resources
Workout Ideas & Goal Tracker
(The Workout Matchmaker & Goal Tracker App by OSSG)
https://apps.apple.com/us/app/workout-ideas-goal-tracker/id6462464279?platform=iphone
One Strong Southern Girl VIP Newsletter
onestrongsoutherngirl.com/newsletter
Take the workout personality quiz!
https://onestrongsoutherngirl.com/quiz
Visit the One Strong Southern Girl Aerobic Step Shop online store
Use the coupon code: PODCAST for 10% off your order
Today I'll share gift recommendations for women who exercise at home! No gimmicks. No over-budget. No boring. These are practical suggestions for fitness gifts that people actually need! And NO affiliate links.
Grab a paper and pen (or open your favorite note-taking app) and enjoy!
Links mentioned in the show
More about Body Groove on Demand
More on Cathe on Demand and Cathe Live
How to Buy Dumbbells (for Women)
*Use the coupon code: PODCAST for 10% off your order
The Workout Matchmaker & Goal Tracker app by OSSG
https://apps.apple.com/us/app/workout-ideas-goal-tracker/id6462464279?platform=iphone
One Strong Southern Girl VIP Newsletter
onestrongsoutherngirl.com/newsletter
Take the workout personality quiz!
Today's episode comes from a podcast swap we did with The Kindling Project Podcast, a podcast that explores real-life journeys of women who will inspire you to take action!
Tune in to hear this inspiring episode of The Kindling Project Podcast, featuring a fascinating interview with Mel Coulier, an award-winning photographer, certified fitness instructor and Lupus warrior. Mel shares valuable advice about functional movement, breath work and the importance of using a bio-individual approach to your health and fitness.
Links mentioned in this episode
Moving Well with Mel
https://movingwellwithmel.net/
The Kindling Project
https://www.thekindlingproject.com/
In this episode Mickie shares the top 5 Cathe Friedrich workouts on the market right now for building muscle and toning. You can buy all of these on Amazon or Cathe Friedrich's website (linked below).
Links mentioned in this episode
Cathe.com (all things Cathe Friedrich)
Additional Resources for Cathe Friedrich Fans:
How to Sign Up for Cathe Live or Cathe On Demand (A Review and Step by Step Guide)
Cathe Friedrich's 5 Best Programs for Strength Training (previous version)
Cathe Friedrich's STS Programs--What you Need to Know
One Strong Southern Girl Website
onestrongsoutherngirl.com
One Strong Southern Girl VIP Newsletter (all the latest updates in the women's health and fitness industry sent to your Inbox twice a month)
--> https://onestrongsoutherngirl.ck.page/newsletter
--> onestrongsoutherngirl.com/newsletter
Take the workout personality quiz!
https://onestrongsoutherngirl.com/quiz
Visit the One Strong Southern Girl Aerobic Step Shop online store
aerobicstepshop.com
Use the coupon code: PODCAST for 10% off your order
Today I'm asking for your help!
We've been tossing around the idea of creating videos on YT that would help women who exercise at home. But the question is this: are you looking for videos to help you navigate home fitness?
We think our audience is looking for more than just a workout to do, but we need you to confirm that.
Based on our research, you love to learn and are an audience that prioritizes exercise and health but you're very busy with your careers and family.
You do have questions about which equipment to buy, which on demand services to try and why, how to make your home exercise routine effective and fun for you. But would you/have you ever used YT to help with any of those things?
Would you watch a short video that showed you how to sign of for BODi and what it looks like to have a membership?
How about a video that walks you how to create a worout playlist on YT?
Where do you find these answers now?
What kinds of videos would help you navigate the digital world of home exercise?
Please email us with your feedback. Thank you!!
Links mentioned in this episode
One Strong Southern Girl contact form:
onestrongsoutherngirl.com/contact
Or email us directly:
ccpodcast@onestrongsoutherngirl.com
mickie@onestrongsoutherngirl.com
Today I'm sharing the latest news in a few of the top on-demand programs on the market as well as a headline that landed in my Inbox today about what the latest research shows about the relationship between the time you workout and your BMI.
Learn about updates by:
- Cathe Friedrich
- LesMills Plus
- Essentrics TV
More from One Strong Southern Girl
One Strong Southern Girl Website
onestrongsoutherngirl.com
One Strong Southern Girl VIP Newsletter (all the latest updates in the women's health and fitness industry sent to your Inbox twice a month)
https://onestrongsoutherngirl.ck.page/newsletter
onestrongsoutherngirl.com/newsletter
Take the workout personality quiz!
https://onestrongsoutherngirl.com/quiz
Visit the One Strong Southern Girl Aerobic Step Shop online store
aerobicstepshop.com
Use the coupon code: PODCAST for 10% off your order
With the rise of technology in the fitness industry, fitness mirrors have become a popular addition to home workouts. These innovative mirrors combine reflective surfaces with digital screens for an interactive and immersive workout experience. As the market continues to expand, numerous fitness mirror options have emerged, each offering unique features and capabilities.
In today's podcast, I’ll compare some of the top fitness mirrors on the market evaluating their design, features, workout options, interactivity, and overall value.
By the end, you’ll have a clearer understanding of which fitness mirror suits your fitness goals and preferences.
Links Mentioned in the Episode
The Ultimate Comparison of Fitness Mirrors
https://onestrongsoutherngirl.com/lumen-metabolic-tracker-review/
One Strong Southern Girl website
onestrongsoutherngirl.com
One Strong Southern Girl VIP Newsletter (all the latest updates in the women's health and fitness industry sent to your Inbox twice a month)
onestrongsoutherngirl.com/newsletter
Take the workout personality quiz!
https://onestrongsoutherngirl.com/quiz
Visit the One Strong Southern Girl Aerobic Step Shop online store
aerobicstepshop.com
Use the coupon code: PODCAST for 10% off your order
Today we're sharing a bite-sized episode that features a question from our audience!
My name is Heidi and I'm a 49-year old long-time home exerciser from Wisconsin. For my 50th bday next year I want to sign up for an obstacle race like a Tough Mudder but I'm a little worried about the training. Do you think I can get in shape from home or do I need to sign up at a gym and get a personal trainer? (I haven't been to a gym in 10 years!) It's really important to me that I feel prepared because my husband and 2 of our kids are on a team and we want to cross the finish line together! Do you have any advice for me?
Get ready because these 7 factors are popular excuses that will sneak into your workout routine and screw it up (if you let them).
Today I'm going to lay it all out on the table for you with a little dose of tough love so you can be ready for everything your life throws at you and still get your workout in!
Links mentioned in the episode
One Strong Southern Girl Website
onestrongsoutherngirl.com
One Strong Southern Girl VIP Newsletter (all the latest updates in the women's health and fitness industry sent to your Inbox twice a month)
https://onestrongsoutherngirl.ck.page/newsletter
onestrongsoutherngirl.com/newsletter
Take the workout personality quiz!
https://onestrongsoutherngirl.com/quiz
Visit the One Strong Southern Girl Aerobic Step Shop online store
aerobicstepshop.com
Use the coupon code: PODCAST for 10% off your order
Nothing will derail your home workout quicker than tech issues that happen when you hit play for your on-demand or streaming workout.
Today I'm giving you a list of steps you can take to troubleshoot your tech issues so that you can quickly fix the issue and still get your workout in.
Links mentioned in this episode
*Click on the links or cut/paste the URL in your favorite browser
One Strong Southern Girl Website
onestrongsoutherngirl.com
One Strong Southern Girl VIP Newsletter (all the latest updates in the women's health and fitness industry sent to your Inbox twice a month)
https://onestrongsoutherngirl.ck.page/newsletter
onestrongsoutherngirl.com/newsletter
Take the workout personality quiz!
https://onestrongsoutherngirl.com/quiz
Visit the One Strong Southern Girl Aerobic Step Shop online store
aerobicstepshop.com
Use the coupon code: PODCAST for 10% off your order
Today I'm sharing my review of an impressive product that you can use to measure and track 17 different important health metrics! It's simple to use (just step on the scale) and is an easy way to take control of some of your most important health and fitness data.
Links mentioned in this episode
*Click on the links or cut/paste the URL in your favorite browser
My Full Written Review of Fit Track
https://onestrongsoutherngirl.com/fit-track-scale-review/
Shop Now for a Fit Track Scale*
Use the code: STRONGSOUTHERNGIRL for a discount at checkout!
*this is an affiliate link
One Strong Southern Girl Website
onestrongsoutherngirl.com
One Strong Southern Girl VIP Newsletter (all the latest updates in the women's health and fitness industry sent to your Inbox twice a month)
https://onestrongsoutherngirl.ck.page/newsletter
onestrongsoutherngirl.com/newsletter
Take the workout personality quiz!
https://onestrongsoutherngirl.com/quiz
Visit the One Strong Southern Girl Aerobic Step Shop online store
aerobicstepshop.com
Use the coupon code: PODCAST for 10% off your order
Today Mickie is sharing the latest updates inside Beachbody on Demand, MOSSA on Demand, The Ness Digital and Tracy Anderson's Online Studio!
Links mentioned in this episode
My full (written) review of BOD
My Review of Tracy Anderson's Online Studio
One Strong Southern Girl website (there are 100's of reviews here)
onestrongsoutherngirl.com
One Strong Southern Girl VIP Newsletter (all the latest updates in the women's health and fitness industry sent to your Inbox twice a month)
Take the workout personality quiz!
https://onestrongsoutherngirl.com/quiz
Visit the One Strong Southern Girl Aerobic Step Shop online store
aerobicstepshop.com
Use the coupon code: PODCAST for 10% off your order
In today's episode you'll find out exactly what you need to know about the popular on-demand workout library and brand Tone it Up BEFORE you sign up.
Is this workout library for you? You'll walk away from this episode with an answer.
Links mentioned in the episode
My full (written) review of Tone it Up
https://onestrongsoutherngirl.com/tone-it-up-review/
One Strong Southern Girl website
onestrongsoutherngirl.com
One Strong Southern Girl VIP Newsletter
https://onestrongsoutherngirl.ck.page/newsletter
onestrongsoutherngirl.com/newsletter
Take the workout personality quiz!
https://onestrongsoutherngirl.com/quiz
Visit the One Strong Southern Girl Aerobic Step Shop online store
aerobicstepshop.com
Use the coupon code: PODCAST for 10% off your order
Answers to questions from YOU about exercising at home! On this episode of 'Ask Mickie' I'll be answering these questions:
- What are live streaming classes?
- What workout library do you recommend for intermediate classes?
- Where can I find classes that use a fitness looop?
- What workouts do you do every week?
- I want to joing an on-demand library but I'm new to exercising at home and feel super overwhelmed with all the options. I don't want to sign up for something and not use it or not like it and waste my money. Where should I start?
Want me to answer YOUR question on an episode of Crunches and Cosmos? Send me your questions at: ccpodcast@onestrongsoutherngirl.com
Links mentioned in this episode
One Strong Southern Girl website
onestrongsoutherngirl.com
One Strong Southern Girl VIP Newsletter
https://onestrongsoutherngirl.ck.page/newsletter
onestrongsoutherngirl.com/newsletter
Take the workout personality quiz!
https://onestrongsoutherngirl.com/quiz
Visit the One Strong Southern Girl Aerobic Step Shop online store
aerobicstepshop.com
Use the coupon code: PODCAST for 10% off your order
Today is a first for Crunches and Cosmos! Allison Sizemore, co-founder of Couture Fitness and The Metabolic Makeover Program, is officially the first guest I've had on the show 3 times! And she KNOWS HER STUFF!
Today Allison will be sharing her framework for getting into the best shape of your life from home!
We'll talk about what equipment you need to invest in, how much time you actually need to dedicate to exercise, how much space you need, your mindset support/community as well as your nutrition!
We cover a lot in this episode so grab a pencil and paper and enjoy!
Links mentioned in this episode
Couture Coaching website
https://www.couturefitnesscoaching.com/
Couture Coaching Podcast (The Boost Your Metabolism after Age 30 Podcast) https://www.couturefitnesscoaching.com/podcast
One Strong Southern Girl website
onestrongsoutherngirl.com
One Strong Southern Girl VIP Newsletter
onestrongsoutherngirl.com/newsletter
Take the workout personality quiz!
https://onestrongsoutherngirl.com/quiz
Visit the One Strong Southern Girl Aerobic Step Shop online store
aerobicstepshop.com
Use the coupon code: PODCAST for 10% off your order
Find out EXACTLY what you'll find in this highly promoted Beachbody program (and exactly what it's like for the average home exerciser).
Links mentioned in this episode
My full (written) review of Fire and Flow
https://onestrongsoutherngirl.com/review-of-fire-and-flow/
One Strong Southern Girl website
onestrongsoutherngirl.com
One Strong Southern Girl VIP Newsletter
onestrongsoutherngirl.com/newsletter
Take the workout personality quiz!
https://onestrongsoutherngirl.com/quiz
Visit the One Strong Southern Girl Aerobic Step Shop online store
aerobicstepshop.com
Use the coupon code: PODCAST for 10% off your order
Beachbody cranks out new programs all. the. time. It can be difficult to decide which programs to do! Today I'm sharing my current recommendations for the best Beachbody workouts to find cardio classes and toning classes in 2023 so you can get the most out of your BOD membership!
Links mentioned in this episode
https://onestrongsoutherngirl.com/best-beachbody-workouts-for-women/
One Strong Southern Girl website
onestrongsoutherngirl.com
One Strong Southern Girl VIP Newsletter
onestrongsoutherngirl.com/newsletter
Take the workout personality quiz!
onestrongsoutherngirl.com/quiz
Visit the One Strong Southern Girl Aerobic Step Shop online store
aerobicstepshop.com
Use the coupon code: PODCAST for 10% off your order
Home exercisers have a LOT of options to choose from when it comes to dance fitness programs. You can sign up for an on-demand service like Les Mills Plus that has a category of dance workouts, you can head over to YouTube and sign up for a class with a channel like The Fitness Marshall or you can sign up for an app like Everdance.
There are some differences in the logistics of using an app vs a program or an on-demand membership library like BOD. So, I'll be explaining that and telling you exactly what you can expect with this app!
Links mentioned in this episodeMy full (written) review of Everdance https://onestrongsoutherngirl.com/review-everdance-app/
One Strong Southern Girl website
onestrongsoutherngirl.com
One Strong Southern Girl VIP Newsletter onestrongsoutherngirl.com/newsletter
Take the workout personality quiz! onestrongsoutherngirl.com/quiz
Visit the One Strong Southern Girl Aerobic Step Shop online store aerobicstepshop.com
Use the coupon code: PODCAST for 10% off your order
So, I'm a little embarrassed to tell you how long it took me to figure out why someone would invest in cloth fitness loops over the latex design.
So, my goal with today's short episode is to explain to anyone else that isn't quite sure which ones to buy, why you might need one type over the other, OR if you just bought a set of loops and aren't sure what to use them for I'll tell you today.
Links mentioned in this episodeClick here to read my article about fitness loops
Or cut and paste the link below into your browser:
https://onestrongsoutherngirl.com/whats-the-difference-latex-cloth-fitness-loops/
One Strong Southern Girl website
https://onestrongsoutherngirl.com/
One Strong Southern Girl VIP Newsletter
https://onestrongsoutherngirl.ck.page/newsletter
onestronsoutherngirl.com/newsletter
One Strong Southern Girl workout personality quiz
https://onestrongsoutherngirl.com/quiz
Visit the One Strong Southern Girl Aerobic Step Shop online store
https://aerobicstepshop.com/
aerobicstepshop.com
What's a circuit stepper?
This is a question I get asked a lot so I thought I'd address it in this short (but informative episode) by explaining the difference between a circuit step and a health club sized aerobic step and then give you a list of pros and cons for investing in the circuit step.
Links mentioned in this episodeMy article on the circuit step:
https://onestrongsoutherngirl.com/what-is-a-circuit-step-pros-and-cons/
The One Strong Southern Girl Newsletter (click the link or copy/paste/type in your browser)
One Strong Southern Girl VIP Newsletter (stay on top of the latest headlines in women's health and fitness)
--> https://onestrongsoutherngirl.ck.page/newsletter
--> onestrongsoutherngirl.com/newsletter
Take the workout personality quiz!
onestrongsoutherngirl.com/quiz
Visit the One Strong Southern Girl Aerobic Step Shop Online Store!
bestaerobicstep.com
--> Use the coupone code: PODCAST for 10% off your order!
Today I'm sharing and chatting about the top headlines in the women's health and fitness industry for this week.
There's something here for everyone!
Links mentioned in this episode--> One Strong Southern Girl VIP Newsletter
https://onestrongsoutherngirl.com/newsletter
--> Take the workout personality quiz!
https://onestrongsoutherngirl.com/quiz
--> Visit the One Strong Southern Girl Aerobic Step Shop online store
bestaerobicstep.com
Use the coupon code: PODCAST for 10% off your order
Depending on your podcast player you'll be able to click on the links below or you'll need to copy/paste them
https://www.mindbodygreen.com/articles/new-aap-guidelines
https://www.glam.com/1167312/what-are-the-benefits-of-the-primal-fitness-trend/
https://www.sciencedaily.com/releases/2023/01/230112090919.htm
https://www.ted.com/talks/wendy_suzuki_the_brain_changing_benefits_of_exercise?language=en
https://www.greenmatters.com/health-and-wellness/best-free-online-workouts-2023
Beachbody on Demand, Les Mills Plus and MOSSA on Demand are 3 of the most robust (have the most variety) on-demand workout libraries on the market right now. So, how do you choose?
Today I'll be doing all the work for you when it comes to comparing 3 of the most popular workout library memberships on the market today--BOD, Les Mills+ and MOSSA on Demand. In this episode you'll find out how they're alike, what sets each one apart, pros and cons of each and share a few other options with you as well.
Links mentioned in this episodeClick here to browse the handy comparison chart of all 3 on-demand libraries (or cut/paste the link below)
https://onestrongsoutherngirl.com/bod-vs-les-mills-plus-vs-mossa-on-demand/
One Strong Southern Girl VIP Newsletter onestrongsoutherngirl.com/newsletter
Take the workout personality quiz! https://onestrongsoutherngirl.com/quiz
Visit the One Strong Southern Girl Aerobic Step Shop online store bestaerobicstep.com
aerobicsteplady.com
aerobicstepshop.com
Use the coupon code: PODCAST for 10% off your order
If you're like me you've been hearing a lot in the media recently about how smart it is to plan your life around your menstrual cycle (as much as possible) but no one is talking about how to do that with your workout calendar...until now!
Tune in to listen to an expert (Shreya from 28Unlocked) share how to time your workouts with your physiology (and why this is a genius way to exercise). This episode will change the way you setup your workout calendar!
Links mentioned in this episode28Unlocked on Instagram - @28unlocked
The 28Unlocked Website - www.28unlocked.com
Fitsentive - www.fitsentive.com
Vuori clothing - www.vuoriclothing.com
One Strong Southern Girl Newsletter - onestrongsoutherngirl.com/newsletter
Take the workout personality quiz by OSSG - onestrongsoutherngirl.com/quiz
Visit the One Strong Southern Girl Aerobic Step Shop online store - aerobicstepshop.com
*Use coupon code PODCAST for 10% off your order
This is such an important episode! Today I'm sharing my best tips/advice/recommendations for creating a sustainable exercise routine!
Links mentioned in this episode
One Strong Southern Girl VIP Newsletter
onestrongsoutherngirl.com/newsletter
Visit the One Strong Southern Girl Aerobic Step Shop online store
bestaerobicstep.com
aerobicstepshop.com
Use the coupon code: PODCAST for 10% off your order
How to Buy Dumbbells (for Women)
https://onestrongsoutherngirl.com/womans-guide-buying-dumbbells/
Int his episode you'll find out exactly why I've been putting off reviewing this program for so long (and what I love about it). It's NOT for everyone but it's super fun and a great cardio program for the right person.
In this podcast episode, I'll tell you who I think will love this program and exactly what the routines are like as well as tips for doing the classes, what you get with a membership, and how to sign up.
-->>I also share a BIG update in the home fitness industry by Beachbody!
Links mentioned in this episodeOne Strong Southern Girl VIP Newsletter onestrongsoutherngirl.com/newsletter
Visit the One Strong Southern Girl Aerobic Step Shop online store:
bestaerobicstep.com
aerobicsteplady.com
aerobicstepshop.com
Use the coupon code: PODCAST for 10% off your order
Get a 2023 wall calendar by Cathe Friedrich at cathe.com
My written review of Xtreme Hip Hop with Phil (I included lots of helpful links in the written review) https://onestrongsoutherngirl.com/review-xtreme-hip-hop-step-aerobics/
Today's quick episode are 3 mistakes you need to watch out for with home fitness! These tips will be especially helpful if you're just getting started with home exercise but these are also mistakes I've seen people make after years of home fitness so sit back and enjoy!
Links mentioned in this episodeJoin the One Strong Southern Girl VIP Newsletter onestrongsoutherngirl.com/newsletter
Visit the One Strong Southern Girl Aerobic Step Shop online store:
bestaerobicstep.com
aerobicsteplady.com
aerobicstepshop.com
Use the coupon code: PODCAST for 10% off your order
Today I'm sharing 10 fitness tech gift ideas for this holiday season as well as a few tips on shopping for them. As always, I'm not an affiliate for anything on this list so you can rest assured I'm simply sharing the things I genuinely see value in purchasing because I can see a circumstance where the right person would use it. I'm pertty sure I don't have to tell you that there are a LOT of tech gadgets out there in the fitness space that may look cool but I just can't imagine using more than once (so, NOT a good gift idea IMO). So, you'll find that I've included gifts that I think are more practical, fun and the right person would actually use in their exercise routine.
Links mentioned in this episodeOne Strong Southern Girl VIP Newsletter onestrongsoutherngirl.com/newsletter
Visit the One Strong Southern Girl Aerobic Step Shop online store: bestaerobicstep.com
aerobicsteplady.com
aerobicstepshop.com
Use the coupon code: PODCAST for 10% off your order
Gift Ideas mentioned in this episode
Jabra ear buds (wireless, water and sweatproof) https://www.jabra.com/bluetooth-headsets/true-wireless
Nimbl percussion tool
https://joinnimbl.com/
https://store.mossa.net/collections/work-ins-recovery
Red light therapy personal device
https://mitoredlight.com/
JaXJox kettlebell connect (6 in 1 ranges from 12 to 42 lbs) https://jaxjox.com/product-category/accessories/
Chest strap heart rate monitor (Polar H10)
https://www.polar.com/us-en/sensors/h10-heart-rate-sensor/
Blazepods (I'd love to try this with my kids. Gamified fitness/tech gadget)
https://www.blazepod.com/
Smart jump rope
https://store.tangramfactory.com/
Virtual reality headset with a game https://www.pcmag.com/picks/the-best-vr-headsets
Smart hula hoop
https://www.livingetc.com/advice/smart-hula-hoops
Ozmo active smart bottle
https://hidratespark.com/
Today I'm sharing 7 places where you can find fun dance cardio workouts you can do at home. Each of these is unique and there's something here for everyone.
So, sit back and listen and write down the programs that sound fun and go check them out using the links below. BTW I'm NOT an affiliate for any of these programs. As always, this is my genuine opinion meant to help you find more regular movement in your life.
Links mentioned in this episodeSign up for the One Strong Southern Girl VIP Newsletter
onestrongsoutherngirl.com/newsletter
One Strong Southern Girl website
onestrongsoutherngirl.com
Our Online Aerobic Step Shop
aerobicstepshop.com
The Fitness Marshall on You Tube
Sha'bam (Les Mills Plus) on You Tube
In today's episode I'm sharing a list of suggestions for you to try if you've lost all motivation to workout lately.
You'll find the links mentioned in the show below!Click here to join the One Strong Southern Girl VIP Newsletter (onestrongsoutherngirl.com/newsletter)
Click here to see our online Aerobic Step Shop (aerobicstepshop.com)
Discount code: PODCAST
Learn more about The Ness Digital
Learn more about CDorner Fitness
Learn more about Body Groove on Demand
Learn more about B The Method with Lia Bartha
Learn more about Core De Force
Learn more about Les Mills Plus
What is BODi?
How is it different than BOD?
Who are the trainers in BODi?
How long are the classes in BODi?
What class styles are inside the BODi library?
Do I need a Beachbody Bike to do the workouts in BODi?
Will you be on camera during the live workouts?
How much money is BODi?
And more!
Click here to read the full article (there are some updates in this article that I found out after I recorded the podcast)**Including the answer to this question...do you have to have a membership to BOD to get BODi?
Created by Lia Bartha, B The Method is ideal for anyone looking for a low-impact, challenging Pilates/barre style exercise program with gentle (but challenging) movements and zero confusing choreography.
These routines specialize in slow, controlled movements that get laser-focused on all the major muscle groups while engaging all the tiny supporting muscles as well.
I’ve been testing out Lia’s program (I’m not an affiliate) and am here to tell you if this workout style (and a paid membership to the on-demand library) is ideal for you.
Find out exactly what equipment you’ll need (my favorite part!) and why I think most people will have a place in their workout calendar for these routines.
Links mentioned in the episodeOne Strong Southern Girl written review of B the Method
Lia Bartha's B the Method website
I signed up for The Metabolic Makeover Program after my interview last season with Allison Sizemore of Couture Fitness and Lifestyle Coaching.
Find out what I absolutely loved about this program, what I learned, what I struggled with, and why I think it's a great fit for (almost) any woman in my follow-up interview with the amazing Allison Sizemore.
Links mentioned in the episodeCouture Fitness and Lifestyle Coaching
Boost Your Metabolism after 30 Podcast
One Strong Southern Girl website
Step workouts have exploded in popularity recently (and are predicted to continue to climb according to the June 2022 Market Watch press release) but sometimes it's hard to find good step workouts.
Here are my top 7 places for discovering incredible workouts that use an exercise step for every level of exerciser.
Find out how Christina Dorner grew her You Tube channel to almost 50,000 subscribers doing live workouts for women like you! Learn how she stays motivated, how she comes up with so many routines and how she landed on the Today show after Savannah Guthrie raved about her workouts.
Links mentioned in the episode:
CDorner Fitness website (a great place to see her upcoming live workout schedule)
CDorner Fitness on Insta (@CDornerFitness)
One Strong Southern Girl links:
onestrongsoutherngirl.com
aerobicstepshop.com
The Beachbody company is constantly changing. Here’s what you need to know about how the latest changes to the Beachbody company will affect your Beachbody on Demand (BOD) membership as OpenFit and MYX Fitness migrate into the Beachbody company.
Links mentioned in the episode
BOD, BODi, OpenFit and MYX in 2022 (the article)
My Interview with Carl Daikeler (what he wants you to know about Beachbody)
One Strong Southern Girl website
One Strong Southern Girl on Instagram @onestronsoutherngirl
Listen in to discover the latest updates to your favorite on-demand workout libraries as well as big news happening at One Strong Southern Girl!
Links mentioned in the episode
One Strong Southern Girl Aerobic Steps (bestaerobicstep.com)
Learn more about The 4-Week Warrior Wolfpack (the One Strong Southern Girl mastermind)
The Ness is an international fitness method focused on trampoline cardio and muscle sculpting started by Alison Giampolo and Colette Dong. The Ness Digital is the name of their online digital workout library with hundreds of bounce and sculpting routines for home exercisers.
Enjoy learning all about The Ness from the cofounders. I was so impressed with these 2 young female entrepreneurs. In this interview you'll find out all the insider information about this company that you won't find anywhere else.
Links mentioned in the episodeClick here to visit The Ness website
Click here to sign up for The Ness (use the code CC15 for 15% off of one month to The Ness Digital)
IT'S EPISODE 100! And I'm excited to bring you a very cool interview to celebrate that milestone! The U.S. home fitness equipment market size was valued at 4.43 billion in 2021 and is projected to reach a staggering 7.80 billion by 2029, showing the trend towards home fitness as a new permanent solution for many Americans. Beachbody has been creating innovative home workouts, nutrition solutions, and providing community support for its members for 20+ years. The company went public in June 2021, with a 3-way merger between Beachbody Company Group LLC, Myx Fitness Holdings LLC and Forest Road Acquisition Corp., and is now called The Beachbody Company Inc.
The Beachbody platform has over 1,400 unique streaming videos, over 3 million digital workout and nutrition subscriptions, and in 2022 was selected as a winner of the Good Housekeeping 2022 Fitness Award for one of the Top Fitness Apps with the Best Classes on Demand.
Enjoy this heart to heart interview with Carl Daikeler, co-founder and CEO of Beachbody, as he shares what makes him most proud about Beachbody, how they come up with new program ideas, what makes a Beachbody trainer a SUPERtrainer, how the Beachbody Bike is special, how we can help our kids move more, what excites him about the future of home exercise and more!
Links mentioned in the episodeClick here for the full transcript and helpful links mentioned in the episode
After chatting with 1000’s of women who exercise regularly and interviewing CEO’s of some of the top streaming workout companies on the market (including Carl Daikeler, CEO of Beachbody, Cathy Spencer-Browning, VP of Programming and Training at MOSSA and Jill Dailey, CEO and founder of The Dailey Method), I’ve compiled the best advice for you, if your goal is to make regular exercise a part of your life.
It’s not lists, plans, tactics, strategies or tips…this is deeper (and different) and exactly what you need to make regular exercise a natural and permanent part of your life.
Here are three simple, easy-to-understand steps you can take that will be a gamechanger (if you’re like most women I’ve talked to) in your approach to fitness.
Links mentioned in the showWorld's Best Workout Advice (the article)
One Strong Southern Girl website
One Strong Southern Girl on Instagram (@onestrongsoutherngirl)
Essentrics is a type of dynamic stretch workout created by Miranda Esmonde-White over 20 years ago. EssentricsTV is the streaming service where you can access over 400 Essentrics routines.
Find out why I think this is a great workout library for women of every age and fitness level (and what you need to know before you sign up).
Important links mentioned in the episodeThe 645 program is thirteen weeks of 45-minute workouts with Beachbody Supertrainer Amoila Cesar. Is this program for you? Is there an Explicit rating on the language in this program (like The Work with Amoila Cesar)? There are a few really important things home exercisers need to know about this program before they get started and I'm going to break it all down for you in this episode!
Links mentioned in today's episode:Click here to read my review of 645 (full show notes from the episode)
We’ve all grown up thinking that the key to weightloss is to consume less calories and burn more calories so that you create a caloric deficit.
But studies have shown that for many women, this leads to years of eating TOO FEW calories, causing your body’s metabolism to slow so significantly that losing weight is almost impossible.
Hear how Allison Sizemore changed her life by walking away from traditional dieting and intense cardio workouts and started focusing on establishing a healthy metabolism (that for many women actually means eating MORE calories) and less intense (but more intentional) movement and muscle health.
Links mentioned in the episodeClick here for the full show notes
Couture Fitness and Lifestyle Coaching website
The Boost Your Metabolism After 30 Podcast
Couture Fitness and Lifestyle Coaching on Instagram
Couture Fitness and Lifestyle Coaching Facebook Group
One Strong Southern Girl website
Things change overnight in the fitness industry. Recommendations are constantly changing for exercisers based on new research findings. The home fitness industry has been especially exciting in the last couple of years (and will stay that way) because of the pandemic that's pushed a massive number of people to transition over to home exercise entirely (or a hybrid model that's a combination of an outside gym and a home gym). Because of the number of people flooding the home exericise market there have been a lot of changes in programs, products and services that serve this audience. Here are some of the latest headlines curated for this unique group of exercisers.
Links mentioned in today's episode:
Click here for the full show notes
This is a genuine review of exactly what you need to know about Boss Bands and Boss Loops by Cathe Friedrich BEFORE you run out and buy it. It’s low impact and it’s fun.
BUT, if you’re like me you noticed that those bands she’s using in the video clips of this program aren’t your regular ‘ol exercise loops and bands. So, my biggest questions (and possibly yours) was this: do you have to buy those loops and bands to do these routines? I’ll answer that (and more!) in this episode.
Links mentioned in today's episode
*One Strong Southern Girl website https://onestrongsoutherngirl.com/
*Sign up for my popular Wednesday Newsletter where I share the latest headlines in the women's fitness industry https://onestrongsoutherngirl.ck.page/newsletter
*Click here to read my written review of Boss Bands and Loops
Make sure you click through to the episode webpage to find all the links mentioned in the episode (including part I of my interview with Cathy).
MOSSA on-demand is a premium on-demand workout library for home exercisers with a TON of unique features! Listen to the full episode to learn all about this amazing company!
Links mentioned in the episode:
It's time for a reality check!
Here's what you need to understand about what a successful exercise routine actually looks like (for women) and how every woman can have one.
This is the perfect episode to help you dive in to 2022 with the right attitude, mindset and plan.
Listen in to Mickie's review of The Class Digital Studio--the on-demand service to Taryn Toomey's library of unique workouts (a fun exercise style that feels like a blend of Pilates, yoga and free style dance).
Links mentioned in the episodeThe Class Review at One Strong Southern Girl
One Strong Southern Girl website
Listen in as Mickie walks you through the #mbf and #mbfa programs by Beachbody.
In this episode you'll discover what you need to know about the Muscle Burns Fat (aka-#mbf) program, and its advanced partner #mbfa (Muscle Burns Fat Advanced) by Beachbody.
The programs have a unique layout and workout style that's not for everyone.
In this honest review, Mickie shares what you'll see over the 3 weeks of #mbf, what equipment you'll need, what you need to know about Megan Davies (the instructor), how it compares to #mbfa (Muscle Burns Fat Advanced) and exactly who will love this program.
Links mentioned in the episode
Grab a pen or pencil and get ready to take some notes as Mickie shares some great gift card ideas to support your fitness goals in 2022!
Links mentioned in the episodeThe top Exercise on Demand Services for gift card memberships
Join Mickie as she shares some of today's top headlines in women's health and fitness as well as her thoughts about what they mean for you and your life.
Links mentioned in today's episode:Listen in as Mickie shares with you the most interesting and important headlines from this week in the women's fitness industry!
Links mentioned in the show:
One Strong Southern Girl Website
Get my Wednesday newsletter with the latest updates in the fitness industry!
One of the most common reasons women tell me that they aren't able to sustain an exercise routine is because they can't seem to stay motivated to workout.
So today I'm going over 3 principles that will help you stay motivated and on track with your fitness plan.
Discover 4 home fitness categories that are tapping into the latest tech to make home fitness fun! Which one is your favorite? And which one will you try next?
Links mentioned in the episode:Ready to get ‘stoked’? You won’t regret it! Kira Stokes is the creator and instructor of the Stoked (workout) Method and anyone can access her incredible line up of classes inside her on-demand app, Kira Stokes Fit. I’m going to tell you everything you need to know about this membership so you can decide if it’s ideal for you.
Links mentioned in the show:
Click here to read my full written review of Kira Stokes Fit app
Today we're chatting with an expert on brain health, Dr. Marc Milstein, about the latest research findings in sleep.
We talk about...
-What physiological changes happen to your brain during sleep
-The effects of sleep on your long-term health
-Difficulty of falling asleep vs staying asleep
-Sleep apnea
-How many hours should you be sleeping every night?
-Are naps ok?
-Are sleep aids ok?
-What's keeping you from sleeping and how to manage it
-Tips for getting the best night's sleep
-The ties between physical fitness and sleep (should you workout if you're not sleeping well?)
-And so much more!
Links mentioned in the show:
Click here to learn more about Dr. Marc Milstein
9-Week Control Freak is a 9-week workout and nutrition program by Beachbody. All of the workouts are lead by Beachbody ‘Supertrainer’ Autumn Calabrese (of 90-Day Obsession and 21-Day Fix and all of their spin-offs).
We’ve immersed ourselves in the program for the last 9 weeks and are going to tell you what we love (and don’t love) about it, as well as who it's ideal for.
In this short episode you'll learn:
One Strong Southern Girl website
One Strong Southern Girl on Instagram
(@onestrongsoutherngirl)
Today I’m interviewing Andrea Claasen, an Ayurvedic Wellness Counselor, yoga teacher, personal trainer and host of the Peaceful Power Podcast. She’s breaking down the answers to all of your questions about yoga!
YogaClub is a subscription box with workout apparel. But the Yoga Club membership is different than most subscription boxes today because there’s no style fee and you don’t send back anything. It’s all yours. Every time it lands on your doorstep. Let me tell you what you'll love about this workout clothes subscription box (and why we recommend you test it out).
These are the top 3 home workout programs that we recommend for your high school athlete (male or female) playing any sport.
Mickie breaks down where you can find each of these programs and why she thinks they're smart options for your son or daughter to use during season to complement the workouts they do with coaches and trainers or for off-season to stay in top shape.
Today's episode is one of our most popular types of shows where we notify you about the latest updates and releases to programs and products in the home fitness industry.
Links mentioned in the show:
Smart Mirror Systems Mentioned in the Show:
Today I’m talking to Laura St. John. She and her husband are the founders of Strong Confident Living, a comprehensive membership program with the perfect blend of fitness, mindset and meal planning guidance to change your life.
If you’re someone who’s been away from fitness for a long time or who calls themselves a ‘beginner’ when it comes to your health and fitness journey then you’re not going to want to miss this episode.
In today's episode you'll learn about The Dailey Method from the fitness icon and creator herself, Jill Dailey.
The Dailey Method workouts are unlike any workout you've done before--a unique spin on barre that are intense, challenging and ideal for the beginner to advanced home exerciser.
Make sure you stay tuned until the end of the episode where you'll learn all about Foundations of Barre, a new program by The Dailey Method.
Important links mentioned in the show:Learn more about Foundations of Barre
Our full review of The Dailey Method
Follow The Dailey Method on Instagram:
@thedaileymethod
@jilldailey
We recently had the pleasure of interviewing Cathy Spencer-Browning on the podcast, the VP of Training & Programming at MOSSA on demand, where she shared how MOSSA on demand is different from the other streaming workout services on the market and why you're going to love it.
She also generously shared a coupon code for listeners of Crunches and Cosmos to sign up for MOSSA on demand and get an extra 30-day free trial of the service!
To use the code:
Sign up for MOSSA on demand USING A WEB BROWSER (not the app)
Use code: OSSG for an additional 30-day free trial period
*The coupon code above will apply a $9.99 (US) credit to your first month allowing you to access all of the workouts on MOSSA On Demand free for 30 days. Combined with a 14 day free trial, you’ll receive 44 days for free. Coupons can only be applied to the Monthly Subscription and do not work through the app store. To use the coupon, you must use a web browser to create or access your MOSSA On Demand account. Then you can download the apps for iOS, Android, Amazon Fire TV, or Roku and log in to your account.
Find out in our full review of the Obé Fitness streaming workout service exactly why you're going to love it.
Hint-This is a premium, robust service and they deliver (almost) everything a girl could want from an on-demand service
What is Daily Burn and how does it compare to Beachbody on Demand and other exercise on demand streaming services?
This is the question I’m going to answer for you in our honest review of the membership.
In this episode, I’m going to tell you how Daily Burn stacks up in price, workouts and customer support when it comes to on-demand exercise. I’ll also tell you exactly how to sign up for Daily Burn.
Today’s interview is another installment in our goal here at One Strong Southern Girl to share with the world the women who are doing incredible things in their lives that inspire others to stay physically fit and take action to fulfill their most challenging dreams.
Jenn has set out to accomplish what no woman has done before--climb the 7 second summits of the world--the 2nd highest peaks on every continent (which will put her in the Guiness Book of World Records!)
One of our goals for 2021 was to interview women who motivate and inspire other women to stay fit and healthy in their lives and businesses. Today’s interview aligns perfectly with that goal.
Gia Alvarez is the owner of the Juma Fit treadmill studio in New Jersey*
*in the podcast I mistakenly say New York
In our interview she shares:
-Her treadmill recommendations
-The running shoes she recommends
-How to combine treadmill workouts into your workout calendar with your other routines
-Her secret to staying consistent with exercise
-Form pointers for running and how to know when it’s time to buy a new pair of running shoes!
-How you can be a part of her group treadmill classes from your home!
Links mentioned in the show:
Juma Fit Instagram to see the live treadmill and HiiT workouts: @juma.fit
Juma Fit website --> jumafit.com
Juma Fit app where listeners can use the promo code: crunchesandcosmos for 50% off of one month
Some of the top streaming workout services have features that you're probably not using! Most likely you didn't even realize these features existed because they're not obvious.
Today I'm going to tell you where to find these features and how they'll make your life easier.
Links mentioned in the show (the links will take you to our full review of each of these programs):
Don't miss my interview with two-time Olympic ski jumper Sarah Hendrickson. We covered so many interesting topics including how you can use the exact same method she's been using for years to stay toned and strong with shorter workouts and light weights.
Listen in and hear about:
-Her important role in changing gender discrimination experienced by female athletes
-Being a role model for young girls
-How being an athlete helped her self-confidence growing up
-The ingredient that she thinks kept her going and set her apart from other female athletes as a young girl and helped her become an elite athlete
-What she thinks women should focus on to create a sustainable workout routine
-Her secret method to stay toned and strong using blood flow restriction training with short workouts and light weights
Links mentioned in the show:
B Strong Bands (use code: SARAH10 for 10% off at checkout)
B Strong Training Course
Sarah's website
Sarah's Instagram- @schendrickson
Sarah's Facebook
Today’s podcast is my interview with Cee McDermott, a fitness and meditation coach and owner of Mindful You Fitness. She’s been published in Inside Fitness and Strong Fitness magazine, has a streaming home workout membership and is a meditation coach on the Insight Timer app. In our interview Cee explains the concept behind mindful living and how it affects your overall health and shares 4 steps to quick and mindful living that can be done anywhere and won’t cost you a dime!
Join Cee's Streaming Workout Membership for Home Exercisers
Four Ways Meditation Improves Your Workouts (and how to start)*
*Cee's article in Strong Fitness Magazine
We've reviewed hundreds of home workout programs and this list is a collection of our top recommendations for barre workouts. Each of these programs is barre at heart but presented in a way that's unique to each instructor and program. We encourage you to try each one and experience how fun and challenging barre workouts are and how to fit them into your own workout calendar.
If you’re a woman who exercises at home this is a must-listen! We’ve curated our top 10 streaming workout service recommendations for the year (aka-exercise on demand programs).
This is a list of the 10 best exercise programs you can stream into your house that we think are well worth the investment.
Our favorite thing about this list is that it includes a wide variety of workout styles and something for every budget. Every platform has something different to offer. So, there’s something here for every level of home exerciser.
Today Mickie shares everything you need to know about Alo Moves before you sign up! Including what the 4 categories of workouts are inside the Alo Moves library, the instructors you'll see, what level of home exerciser this service is ideal for, any equipment you might need, how much this service costs and more!
This is EPISODE THREE IN A 3-PART SERIES OF GIFT IDEAS FOR WOMEN WHO WORKOUT. Today, Mickie shares 7 original gift card ideas for women who workout at home (or the gym).
This is EPISODE TWO IN A 3-PART SERIES OF GIFT IDEAS FOR WOMEN WHO WORKOUT. Today, Mickie shares 10 gift ideas that are all priced around $25 for women who exercise.
This is EPISODE ONE IN A 3-PART SERIES of GIFT IDEAS FOR WOMEN WHO WORKOUT. Today, Mickie shares 5 smart exercise equipment and tech gadget ideas for any woman who loves fitness.
Today I'll be answering your biggest questions about the Tracy Anderson Online Studio including, why is this on-demand membership $90 a month (compared to other popular streaming services like Beachbody on Demand which is a little over $100 for the year)?
This streaming service has been on my list of important home workout programs to review for a while now (because I get asked about it a lot). I finally signed up for it and am excited to give you my thoughts.
In this review I’ll be telling you what the Tracy Anderson method is, what the workouts in the online studio are like (this streaming workout service is very different than others), how to sign up for the service, the equipment you’ll need, who will love this program and so much more.
Tune in to this episode to find out everything you need to know about Perfect 30, a new women's home workout program by Cathe Friedrich. Mickie shares what style these workouts are, what equipment you'll need to do them, who this program is ideal for and more!
Three surprising reasons you need a mirror in your home gym (and some tips for finding the perfect one for your home gym).
Tune in to hear the latest updates by some of the top brands in home exercise! In this episode you'll learn about the latest program by Cathe Fridrich, the latest updates to Beachbody on Demand, a new workout inside Les Mills on Demand and what the Aaptiv + Physique 57 workouts are like.
Learn more:
A full review of Cathe on Demand
A review of the latest workout by Beachody on Demand [Barre Blend]
This review of the Barre Blend program will help answer all your questions about the Barre Blend workouts. Including what you need to know about Elise Joan (the instructor), the layout of the workout calendars inside the Beachbody library, the equipment you need (or if it’s optional) and (most importantly) whether it’s worth signing up for a Beachbody on Demand membership to try out these workouts.
Today you'll hear 5 powerful lessons I've learned over 20+ years that'll help you exercise more consistently starting today.
Body FX is a complete home workout program with nutritional guidance and coaching. This review includes everything you need to know that makes the program unique. The Body FX workouts are different (and probably more fun) than anything you've tried before (and the reason I love this program).
Let me tell you everything you need to know about Body FX...
Should you move your home gym (home exercise space) to your garage? That's a great question (that I've been asked many times)! The answer is a resounding--maybe. Today I'm going to walk you through all the things you need to be asking yourself BEFORE you move all your fitness tools out to the garage so you'll be confident you're making the right decision. There's a lot more to consider than just the temperature out there.
In today's Crunches & Cosmos podcast episode I've got a mixed bag of home exercise goodness!
You'll hear about my latest experience with Fabletics, the latest updates to my reviews of Cathe on Demand and Beachbody on Demand, a cool program I'm reviewing right now and news about the partnership between Aaptiv and Physique 57.
Today Mickie is busting 5 misconceptions about what life is like once you're exercising regularly and call yourself 'fit'.
Today Mickie is busting 5 misconceptions about what life is like once you're exercising regularly and call yourself 'fit'.
Everything you need to know about Beachbody's latest home exercise program called, The Work. Find out why I loved these routines that focus on functional fitness.
Inside this episode you'll learn everything you need to know about The Work before you try it including, what equipment you'll need, what the routines are like, how long the workouts are, how much space you'll need, how many calories you'll burn and what that explicit rating is all about.
Click here to read the full article with all the information mentioned in this episode.
In today's episode Mickie is answering a great question submitted by someone is the private Facebook group (Home Exercise 101 for Women) who said, "Mickie, I have a lot of extra time right now but I'm still not exercising regularly...do you have any tips or suggestions for me?"
That's a great question and something a lot of people are experiencing right now. So tune in to hear Mickie's tip for staying on top of your fitness goals when your schedule changes.
Today I'm sharing 5 Beachbody workouts I recommend for women right now. This is my updated list for 2020!
Links for more information about the programs mentioned in this episode:
2 Bonus Recommendations:
Click here to learn more about a membership to Beachbody on Demand!
Today I'm answering a question I get asked all the time: 'I always want to quit during a workout. How do I keep going? Are there any tips you can give me?' That's a great question! This is a common place we all find ourselves in from time to time. I'm going to give you a strategy that'll help you keep going.
I'm answering questions submitted by YOU! 'I want a Peloton but my husband thinks it's too expensive...what do you think, Mickie?' Great question! In this episode I'll tell you exactly how to decide.
Cathe on Demand is one of the most robust exercise on demand memberships on the market today. In this episode I'll tell you exactly why I love it and why you should consider signing up.
Your home exercise pillars--the 3 parts that make up the framework of every successful home workout system and why each one is equally important.
Here's how to decide if it's time for you to sign up for a paid exercise on demand (streaming) workout service or ok to stick with the no-cost options.
LINKS MENTIONED IN THIS EPISODE
Click here to learn more about Home Exercise 101 (my course that'll help you build out your home exercise system from A to Z)
How my experience with plagiarism can help you with your home exercise routine!
LINKS MENTIONED IN THIS EPISODE
Join the HOME EXERCISE FOR WOMEN PRIVATE FACEBOOK GROUP!
Learn more about exercising at home: One Strong Southern Girl
Find out if the HOME EXERCISE 101 course is a good fit for you! save your seat for my Free Training!
I've been struggling with whether I should continue to send out emails and conduct normal business amid the current situation with COVID 19.
How can each of us do our part to help?
Things I've been wondering...
Will it seem insensitive to keep sending out emails about exercising?
Should I even mention the virus?
Should I give my medical opinion about the virus (I'm a licensed Physician Assistant)?
Ultimately, there's no perfect answer but I've decided that you'll keep hearing from me.
If you signed up for a checklist, waitlist, free training or download from me then you'll receive the same information you'd have received a month ago (before COVID arrived in the U.S.).
I think we should all be laser-focused on our families and health right now and my company's mission is all about that.
Here's my two cents on what you can do in your own inner circle to feel like you're taking action and doing your part to stay strong and positive over the next few weeks (months?):
💥Exercise regularly!
You're in the right place to learn all about exercising at home. If you've been putting off signing up for an exercise on demand service then now is the perfect time. Regular exercise boosts your immune system and makes you physically and mentally stronger and able to withstand anything your body needs to fight off.
💥Make sure you're adding activities to your kids' chore lists right now that require them to move their bodies. (Invite your kids to workout WITH you!)
We all know how easy it is to spend 8 hours in front of a video game or cell phone. Make an effort to avoid that becoming the norm as we're adjusting to however long this is going to last.
💥Wash your hands!
I know you know this. But as a medical professional I have to say it. Even at home. Wash your hands. A lot.
💥Limit your time on social or in front of the news.
Stay on top of the latest alerts but don't binge on either of these things. Your mental health right now is just as important as your physical health and feeding your head with nothing but COVID 19 information around the clock will only cause anxiety.
💥If your kids are home find new ways to connect with them.
No matter what age your kiddos are, they'll feed off your emotional state and be looking to you for guidance on how to handle this pandemic. Stay positive.
Play games with them. Record Tik Toks with them. Pull out the playdoh. Let them join you when you workout. Cook a meal together. These are the moments they'll remember and open up to you about any worries they're having about the virus or anything else going on in their lives.
💥Find new ways to connect with family and friends.
My oldest son lives in Seattle. That's right. The epicenter of all this mess. He's been working at home with all the other Microsoft employees for weeks now and seems to be doing ok. But he's far away from me and that sucks.
My mom lives 45 minutes away and my sisters all live in different states. I remember about a week ago I had a few hours of deep sadness when I realized if any of them were to get sick I couldn't be there (as a medical professional who's trained to help) to help the people most important to me.
My best advice in this time is to use Skype, Face time, the app Marco Polo and texting to stay in daily contact with your loved ones. Hearing from them all daily has really helped me stay positive.
Take good care of yourself. And if at all possible please, please, please stay home. It’s the *most* important thing we can do to take care of ourselves, each other, and the most vulnerable in our community.
Today I have five things you have to stop saying to yourself because they're hurting your fitness routine and keeping you in the same negative cycle.
My top three recommendations for the smallest, most versatile and affordable pieces of home exercise equipment for women today.
A detailed review of the latest home workout program by Cathe Friedrich. I'll tell everything you need to know about each of the Step Boss workouts before you try them. Find out why these home workouts aren't ideal for everyone (but why I love them) in this breakdown of each routine.
This is a BONUS EPISODE full of the latest updates to four programs that I talk about regularly around here, because they're great resources to use when you work out at home. I'm going to give you updates on Les Mills program, an update on Body Groove, an update on a new Cathe Friedrich program, and an update to the Sweatstyle program.
So before we get started, for those who're listening for the first time, I just want to introduce myself. I'm Mickie, and I'm from One Strong Southern Girl, and today's episode is brought to you by One Strong Southern Girl. That's my brand, friends. And I help women figure out how to plan, execute, and manage a home workout routine that's irresistible and sustainable and will change your life.
So if that interests you, then go check out onestrongsoutherngirl.com, and if you're ready to dive real deep and need a little more of a blueprint, then you'll want to check out my signature course, Home Exercise 101, and you can do that onestrongsoutherngirl.com/course.
I'm so glad that you're here today, let's jump right into all these updates.
So the first update I'm going to tell you about is to the Les Mills On Demand workout library.
So, if you have a membership to the on demand subscription service from Les Mills, it's called Les Mills On Demand, and if you don't, head over to season three episode number seven. I give you a full review of their program. It's amazing. I love my Les Mills On Demand membership.
So, if you work out at home, this is a way to stream workouts into your home with instructors from around the world. You can learn everything you need to know about Les Mills on Demand in season 3 episode seven.. So, head back a few episodes and listen to that one after you're done with today's episode.
But they just added to their library of workouts a hybrid workout that they're calling Enduro, and these are really long workouts. They're over an hour, they're like 70 minutes long, which is pretty cool.
Every now and then we all kind of crave a really long, intense cardio workout. At least I do, and so I was pretty excited about this, but then when I went and looked at it, it's a combination of three of their other programs, and they splice them together to make one long workout.
But the three programs that they chose are RPM, BodyPump, and CXWORX. BodyPump is an amazing barbell strength training routine with high reps and low weights. And CXWORX is a core training routine. So the problem comes in with RPM. That's the cardio segment that's included in these workouts, and it's a spin class. It's actually on a stationary bike. So if you're doing this at home and you don't have a bike, you're kind of out of luck.
I can't do them because I don't have a bike, so I was kind of irritated when I saw that. Hopefully they'll come out with something else so that I can do them, because I would like to do a longer workout, and I would love, love, love to have a way to combine these routines together without having to stop and do it myself. Hopefully they'll splice some of their other workouts into another Enduro routine and use something else for the cardio segment.
Right now I see in my library there are two of these Enduro workouts, and they both have RPM, BodyPump and CXWORX in those routines. One's 73 minutes and one's 75 minutes. So that's that. If you have a stationary bike and you have Les Mills On Demand, try these out. Let me know what you think. High calorie burn, long workouts. Awesome. So I love Les Mills On Demand.
Let's move on to update number two. Number two about the Body Groove program.
If you've heard about Body Groove before or if you haven't, they are home workout routines led by Misty Tripoli, and they are kind of a combination of yoga and creative dance.
I would put them in the beginner to intermediate category, or just for someone who's looking for something really different, but I did a full review on that program as well, season two, episode eight, if you want to hear a full breakdown about Body Groove and whether it might be right for you.
Body Groove now has an on demand membership so you can get all of the workouts streaming into your home without buying the physical DVDs. When I first tried the program I actually bought the DVDs. I wish I'd just signed up for the streaming workout service.
I don't do those workouts enough right now to be paying for the membership to their on demand library, but the big news is, if you're looking into this program and you thought, "Well, it's just not going to challenge me enough," they just added some new workouts that might be what you needed.
They're HIIT workouts, so I'm pretty excited about that. I haven't tried them, because like I said, I didn't sign up for Body Groove On Demand or her on demand membership service, but she's got several HIIT routines inside of her library now, and HIIT is high intensity interval training.
Adding HiiT style training to Body Groove will make a workout that's normally not very cardio intensive, the Body Groove program itself, to something that's more challenging for people who might be slightly beyond beginner level.
So, I think this is a pretty good addition. I'm pretty excited about it. If you try them, let me know. I would love to know if they continue to be very much beginner routines, and if they're incorporating that creative dance element, or if she's doing something else to create the HIIT intervals. I'd love to know how she's doing that, but check out Body Groove if you've researched it before or you forgot about it. It's a great alternative to people who maybe aren't interested in the traditional workout styles but are looking for something else.
If you like yoga, if you like dance, if you're looking for something very low impact, and you're very much a beginner, this might be your perfect thing. So check out Body Groove. Again, season two, episode eight of Crunches & Cosmos, I actually reviewed their program, and I've got an article on my website of a full review of Body Groove as well. So those are two places you can go get more information about Body Groove.
Update number three, I'm really excited about because I love Cathe Friedrich and I love it when she releases new programs. She actually just released one called Step Boss. I haven't even released my podcast episode or my article on my site where I review those workouts. I have done them all. I do have an opinion about them, and I'm going to share it with the world here in the next few weeks, but I haven't even reviewed those yet, and she's already announced the release of another series, and this next series is called Perfect 30.
They're all 30-minute routines. It's six workouts on three DVDs. It looks she's going to release them summer of 2020.
One of the workouts is called Perfect Pump. One is called Perfect HIIT. One is called Perfect Flow. So Perfect Pump, it says, is all strength routines, upper and lower body. Perfect HIIT are obviously solid, intense cardio, and then Perfect Flow, it looks like are yoga-based routines.
And then of course, as always, Cathe gives you bonuses. Some bonus stretching, bonus cardio, bonus pump, bonus pre-mix, all the goodies that she normally does are going to be included.
So they're designed as 30 minute routines, but of course if you want something longer she always has pre-mix workouts where she reconfigures all the primary workouts on the video into different combinations that are either longer or shorter, so that you can find something that fits your schedule and what you're looking for perfectly for that day.
I'm really excited about these. It looks like you will need some equipment for some of them, and one thing I really love about Cathe Friedrich is that she sells her videos individually. So she'll probably release these as a set if you want to buy them that way, but if you don't, maybe you don't want the yoga video or you don't want the one that's strength training, she actually allows you to buy them individually, which is awesome. So there's that, and she's got those videos on sale right now for preorder, so if you want to get more information, head over to cathe.com and get more information about that. Cathe Friedrich, guys, and she's selling these as advanced routines.
I'd really recommend that you look into Cathe Friedrich's workouts. If you decided a long time ago they were too hard for you, she's got something out there, a promise that you can start on and get your foot in the door, and see where you're going and what you're headed for as a goal. So anyway, Cathe Friedrich, like I said, mostly advanced routines for the home exerciser. They're all led by Cathe Friedrich. She does use equipment in most of her workouts, but she is the bomb, guys. She's awesome. If you've never done any of her workouts, check them out.
She does have an on demand service. I talk about it in season one, episode 10, if you're interested in learning more about Cathe's exercise on demand service. I actually compare it to Beachbody On Demand in that podcast episode
Today's final update is a big one. It is all about the SweatStyle program.
So if you know anything about me, you know that I love workout clothes subscription programs. I think they're a wonderful way to keep yourself motivated to work out, a wonderful way to keep your workout wardrobe shiny and new and modern, and it's just a great thing to gift for yourself to stay motivated to exercise.
SweatStyle has been one of my favorite ones. I've been recommending them for years on my website because they've traditionally been one of my top recommendations, honestly, for people looking for workout clothes subscription programs.
Right now on their website, if you head over to SweatStyle, you'll see that it says, "Thank you for visiting SweatStyle. We are currently not accepting new subscribers."
And I'v been a member of SweatStyle for a really long time. It's been a few months since I got an order from them, so I've not gotten an email that they've closed shop, but I have not gotten an order recently, so I don't know if they're getting ready to shut down, or revamping the brand, or what's on the horizon for them, but I'll keep you informed.
Sadly I've seen a lot of these companies come and go that are workout clothes subscription programs. This one, it's not closed down yet, but I've seen three, since I started reviewing workout clothes subscription programs, I've seen three of them close shop after I reviewed them and fell in love with them.
I guess it's hard to maintain this business model and there's a lot of competition out there. But if you're looking for a workout clothes subscription program or you're interested in it and learning more about them, you can listen to podcast season one, episode three, where I cover some of the other ones.
I know I talk about SweatStyle on there, so that's going to be old information, because you can no longer subscribe to SweatStyle, but the other ones I mentioned on that episode are still relevant, and my favorite today is Wantable.
It's the one I recommend that you start out with. They're pro and they know what they're doing. It's the best one on the market in my opinion right now, and you can get more information about them at onestrongsoutherngirl.com/workoutclothes. That's onestrongsoutherngirl.com/workoutclothes. That is an affiliate link, but I do love Wantable and I strongly recommend them.
But you have other options as well. You can check out ArmourBox, that is a workout clothes subscription program by Under Armour. There's also Fabletics. So you do have a few other options out there, but Wantable is my number one recommendation right now.
My tip of the day, check out any one of these programs and level up your home exercise game.
So I'm glad that you're here, and as always, to support One Strong Southern Girl, the best way to do that is to tell others about One Strong Southern Girl, and the podcast, Crunches & Cosmos, and that would mean the world to me, and that's the best way to support the brand.
So until next time, guys, thank you for being here today. And remember, girls, life is complicated. Fitness doesn't have to be. You're a warrior. Believe it.
I'm going to introduce you to five health and fitness apps you can download today and start using to help you in your fitness and healthy lifestyle journey. The best part is that they're all free.
Today I want to talk about a very important part of your workout routine...why you're doing it. Because your why is really important to your success. The goal to your fitness routine, no matter where you are in your fitness journey, is consistency. Your Why fuels that consistency and fuels that outcome of whether you're going to be consistent for a week or consistent for life.
The important facts about Les Mills on Demand. Find out exactly what you need to know about this exercise on demand service in this honest review of the program. Find out why I wish I'd tried it sooner!
All the important facts about the monthly workout clothes subscription box called YogaClub. In this episode I'll give you my opinion about this service and tell you how it stacks up against the other monthly workout clothes membership boxes.
Home exercise vs the gym--which one is better? Mickie tackles the age old question in this episode by comparing the pros and cons of each so you can decide.
Mickie gives you the latest information about the Body Groove workouts as well as her overview of the Beachbody program called The Work. She'll tell you who it's ideal for and whether it's worth signing up for Beachbody on Demand to get it.
Get all the facts (and some of my opinions) about the Morning Meltdown 100 (aka MM 100) program by Beachbody. Jericho McMatthews is one of the coolest girls you'll never know (from the Core De Force program) and leads you through 100 workouts in 100 days. But this program isn't for everyone. I'll tell you all about the workouts, the style of the program and what equipment you're gonna need to do it. As well as who I think this program was made for.
Today I'm sharing 5 ways to deal with the people in your life who might be standing in the way of you hitting your fitness goals.
Are the things you’re seeing, hearing and experiencing HELPING you meet your health and fitness goals? Or hindering it?
Some studies support the idea that the people who make up our inner circle actually have the power to make us gain weight? Don't let anyone in your social network bring your down anymore. Learn some ways to deal with the toxic people around you.
These 5 gift card ideas are easy to buy but still thoughtful and unique (and perfect for ANY occasion).
Give the woman you love the gift of workout motivation (and health, fitness and happiness).
Are you trying to decide if you should buy a gym membership or workout at home? In this episode of Crunches and Cosmos you'll find out why it's so important for every woman to have a home workout plan in place even if they have a gym membership.
Do you want to help a loved one start exercising? Do you feel responsible for helping someone you love do what's best for them? Here are 5 ways you can help your loved ones start exercising (and deal with any guilt if they won't).
All the facts you need before you try out Beachbody's Transform 20 program--How many workouts are there? Is it just cardio? Does it have a nutrition plan? How hard are the routines? Do you need any equipment? I'll answer all that and more in this review.
Make sure and click over to the full episode page for links and more information mentioned in the podcast!
Today's bonus episode covers a few topics--what happened to me on the Fabletics website, a new feature on Cathe on Demand, an update on Bombshell Sportswear and how to help your college student with his/her medical information (bonus information tied to Season 2 episode 9).
I’m excited to have you here today to tell you about 5 places you can buy workout tights (that you might not have checked out before). Plus, I'm sharing a few things you need to know BEFORE you buy one more pair of workout pants.
Today I’m talking cool designs, prints and fits that you might not have tried.
I love finding new places to find workout clothes.
I’m the girl who buys a lot of workout apparel from Target and Walmart, etc.
But I love discovering new places with unique athletic clothes that no one else is wearing.
And maybe you have a friend that’s about to need a gift for some occasion—a new pair of tights is the perfect gift to surprise them!
Fact 👉 New workout clothes will keep you motivated to exercise!Let’s get started…
Exercise is just one component of your overall health. Today I'm not talking about exercise but instead I'll be talking about another way you need to be taking care of your body. I'm sharing 10 very important truths every woman needs to hear so they can be a valuable team player with their medical provider.
As a licensed Physician Assistant, I'm sharing gamechanging tips with you today that you can use the next time you see a medical provider as a patient or a caregiver for someone you love.
This information will help you now and for the rest of your life so listen carefully.
This is how you and your medical provider become teammates to get you the best medical care possible.
To get all the details about how to team up with your medical provider, I recommend you listen to the podcast episode but this post provides a good summary.
Today's episode of Crunches and Cosmos is brought to you today by One Strong Southern Girl.
Please had over to my site to get more information about getting started (or improving) your exercise program.
So, let's talk about 10 ways to become a team player with your medical provider....
1. You're in charge of your health--own it It's not the job of the medical provider to make sure you have yearly physicals, follow ups and an understanding about your healthcare or diagnoses.You MUST take ownership of it.
Step up and take control of your own healthcare.
2. Not every medical provider is goodWhen I was a little girl I was raised to have the utmost respect for the doctor. My parents NEVER questioned their doctor.
As a medical provider I understand now that there are medical providers out there that aren’t good providers.
I’m not talking about having a bad personality, here. I’m talking about not being good at their job.
Luckily, there aren’t that many out there. BUT if you see a red flag then find a new medical provider.
What are a few things that are red flags for me:
- A medical provider who refuses to say 'I don't know' (no one is an expert at EVERYTHING
- A medical provider who won't take the time to answer your questions (or who makes you feel like you're a bother)
You need to take notes during your office visit.
Write down the answers you get to your questions. (You'll forget what's said during the visit. Write it down as soon as you can. I always write my notes as soon as I get to the car.)
Your medical provider should be happy to answer your questions and you shouldn’t feel embarrassed to ask them.
Keep a dedicated journal in your purse or in your car and use it to write down the things the medical provider tells you at each visit. And use it to write down questions for your next visit.
This is a great way to get continuity of care when you see multiple providers for different medical conditions.
4. The ancillary staff runs the show at most offices--be nice to themThe nurses, office manager and front desk staff run the show at the medical office.
Be nice to them.
They have a difficult job. Let them know when they’re crushing it. It’ll make their day and they need to hear it.
5. If you live in a small town you don't have to drive somewhere else to get good healthcareI live in a small town and I constantly hear people tell me that they can’t get good healthcare because 'it's a small town'.
That’s not true.
All the bad doctors didn’t move out to the country. I promise.
There are good (and bad) medical providers everywhere.
If it makes you feel better to drive several hours to see a medical provider then go for it. But it's not necessary.
6. Be honest with your medical providerTell your medical provider everything they ask—be honest—they aren’t trying to set you up for a sting—but they can’t treat you to the best of their ability if you leave out information.
Tell your medical provider about everything in your medical history and current condition.
All of the questions are being asked for a reason that ties into your treatment.
If you want the best treatment you must be completely honest when you answer these questions.
If you aren't completely honest then you're forcing your provider to put together a puzzle without all the pieces.
It's not fair to them. And you're only hurting yourself in the end.
7. You don't always need a specialist but sometimes you doSome people want to see a specialist right off the bat and some people resist the notion that they might need a specialist at any point.
If you’re being referred to a specialist you need to go but (most of the time) you don’t need to go until you’re referred there by general medical provider.
8. Please remember you’re not the medical providerI mean this in the most respectful way possible, you and your healthcare provider are a team with the same goal, but resist the urge to tell your medical provider how to do their job.
It’s a great idea to do a little research before you get to your appointment but remember you’re only one member of the team.
Don’t diagnose yourself before you get there.
Have your questions ready and the mindset that you’re willing to listen and get to the bottom of things together.
9. When the time comes, take someone with you (or go with someone if they need it)This is the best advice for anyone who has a chronic condition or a severe illness that’s going to require repeated medical visits.
Bring someone who can be your advocate to take notes and be your extra set of ears.
10. Do what your healthcare provider asks you to, pleaseDon’t decide to stop your medicine or change your treatments without consulting your medical provider first.
TIP OF THE DAY!Share this post with the women in your life! Then go make an appointment for your physical!
Don't put it off. Go do it now.
SHOW NOTES & LINKS
Head over to One Strong Southern Girl and jump on my email list to be a part of my VIP inner circle! I'd love to have you!
You can email me your questions/comments:
ccpodcast@onestrongsoutherngirl.com
Please subscribe to the Crunches and Cosmos podcast so you never miss an episode! It's free!
I participate in the Amazon Affiliates LLC program. Some of the following links are affiliate links. If you use one of my links to purchase something it helps support my business. Thank you! (No hard feelings if you don’t.) You can get more information about that here.
If you can find that place (which isn’t easy for me) then you’ll have fun with Body Groove. What is Body Groove? “This is about the funnest dance class you’re probably ever gonna take…and it’s based off the groove method. What makes grooving so unique…is that you’re going to do it your way. Your going to explore every level, every possibility, every angle that’s possible in your body. We truly believe how important it is to take care of your body, to love your body, to move it creatively…and accept the body that you’re in. When you do start to move your body your way, magic will literally happen in your body. The cells in your body will become happy. And with a happy body it’s much easier to have a healthy body.”—Misty Tripoli, Body GrooveKeep reading to find out everything you need to know about the Body Groove program... Some Important Information about Body Groove
- The beautiful Misty Tripoli is the coolest person you’ll never meet. Her hair makes me think of Jericho McMatthews in Core De Force because it’s kind of awesome. She’s got a unique style that’s fun and never intimidating and ideal for the Body Groove workout.
- The music is fun and really goes with each combination. I can’t stress enough how important good music is when you’re doing a home workout. I wasn’t disappointed with the music.
- Misty Tripoli does a superb job cueing you for each move. Once you get used to the style of the workout (after doing it once or twice) you can stop watching her and her team and just listen to Misty and the music. That’s how you’ll get the most out of the workout.
- The team of athletes in Body Groove is diverse. You’ll see every age, size and color. You’ll also see that everyone has their own way of moving their body. There are definitely some pro dancers in the group but most of the exercisers are just like you and me.
- There’s no warm-up in these videos so be ready to start dancing the second you hit play.
- Shoes are optional. (I usually wear them but I have bad feet and I’m a rebel. haha)
- You don’t need any equipment to do the routines in Body Groove
- You don’t need a ton of space to do the routines but you should use every inch of space you have (to burn the most calories)
- Each of the 3 main Workouts (Series 1, 2 and 3) are made up of a specific number of ‘routines’. Each routine is actually a dance combination that you’ll repeat for 3-5 minutes (a few are slightly longer). So, for example, Workout 1 has 7 routines, or 7 segments of dance combinations that you do for 3-5 minutes. Misty Tripoli uses perfect prompts and music to keep you moving for the entire interval.
- Workout 2 is my favorite set of routines of the 3 Workouts. But my favorite individual routine is Pump It, which you’ll find in Workout Series 3.
- The bonus workouts Stretch & Flex (as well as Mind & Body) sound like the titles of a post-workout stretch but these programs actually follow the same format as the other workouts and are made up of a set of routines (using 3-5 minute intervals) of dance combinations.
- Before you do Stretch & Flex say this phrase out loud >> “I’m the sexiest person alive.” (That mindset will help you get the most out of Stretch & Flex.)
You won't burn the same number of calories I do but you can use my numbers as a reference point.
Workout Series 1 (39 minutes)-163 calories Workout Series 2 (28 minutes)-186 calories Workout Series 3 (27 minutes)-168 calories Stretch & Flex (33 minutes)-136 calories Mind & Body (24 minutes)-140 calories Can You use Body Groove to Train for an Event?I don’t think you can use Body Groove alone to get you prepared to participate in any obstacle race or run. BUT, you CAN (and should) use Body Groove in between your runs and more intense workouts when you’re training for an event to give your mind and body a chance to relax and refresh for the rest of your training. In fact, I recommend you use Body Groove for that.
Who Will (Probably) Love Body Groove?- People who love to dance
- A new/beginning fitness enthusiast who wants something different than the traditional group fitness style exercise
- A new/beginning exerciser who doesn’t want to buy any exercise equipment
- Anyone looking for a new low-impact, rejuvenating workout to add to their high-impact, intense exercise schedule (Body Groove is the perfect ingredient to balance out an intense, advanced fitness program)
I purchased the Body Groove DVD’s and my total cost (with shipping) was $42.99*. *Prices change over time. I update my information regularly but remember to check the current pricing. Update>> Misty Tripoli has added some new workouts to her program since I did them. You have more options now but the style of all the workouts is the same. 
Body Groove on Demand* is another way to get access to all the workouts in Body Groove. The service is $9.99/month and allows you to stream the workouts like you do Netflix, whenever and wherever you are.
*I LOVE streaming (exercise on demand) services so I recommend you look into this option. So, unless you don’t have internet access then there’s really no reason to purchase the actual DVD’s (I honestly can’t remember why I bought the physical discs).
As of the day I’m writing this post Body Groove was unavailable to purchase anywhere but the Body Groove website.
*Update>>>You can get Body Groove from Amazon now! Yay! While anyone can do the Body Groove workouts, not everyone will like this style of exercise.
But if you’re looking for a new workout then I challenge you to think about Body Groove.
It’s fun and easy and a great way to reinvigorate your mind and body.
You can learn more about Body Groove on the Body Groove website and on the Body Groove Facebook page.
Click over to the 'Episode Webpage' to see my full post and links to all of the equipment mentioned in the episode.
LINKS TO SITES MENTIONED IN THIS EPISODE:
You can email me: ccpodcast@onestrongsoutherngirl.com
Subscribe to my VIP email list over at: www.onestrongsoutherngirl.com
I wanted to give you some of the strategies that are helping women get results with home fitness. So, today I’m sharing 5 home workout strategies working for women right now. Hopefully, you can use one or two of them in your life.
Because your exercise program isn’t a lifeless static chore like doing the laundry. It’s a part of your life and you have to work at it and love on it.
When you do that you’re going to see how regular exercise can change your life.So, let’s get going…
Hi there! I’m Mickie, your home exercise expert from One Strong Southern Girl and you’re listening to the Crunches and Cosmos podcast where I help you create an amazing home exercise routine by breaking down all the programs, products and services on the market that women can use in their home workouts so you can figure out what’s going to help you.
I also talk about mindset and motivation because it’s such a big part of having a successful workout program.
I’m so happy you’re here today because I believe exercise has the power to change your life!
And I want to help you live your life as the best version of you!
Today’s episode is brought to you by One Strong Southern Girl. My company started as a blog about women’s home exercise in 2016 and has grown into a brand with a mission to change your life through exercise.
I love writing so my heart is still at the blog but I’ve grown the company to include an amazing aerobic step that’s the best design on the market, a workout system called the 10minuteworkoutsystem with (you guessed it) power workouts for your busiest days, and this podcast…because not everyone loves to (or has time) to read.
I have a cool freebie for you today. It’s a cheat sheet for Women’s Home Exercise called The Smart Way to Pick Out Your Next Home Workout in 5 Easy Steps.
Because not every workout program is ideal for every woman. So, this free download will really help you analyze a program before you buy it so you can feel confident you’re making a smart purchase that aligns with your fitness goals and abilities.
Ok…let me share 5 smart home exercise strategies working for women right now…
I participate in the Amazon Affiliates LLC program. Some of the following links are affiliate links and I will earn money from any qualifying purchases. You can get more information about that here.
EXERCISE ON DEMANDSo this first strategy is one I’ve talked about before because I’m a big fan of it.
Exercise on demand is where you stream workouts directly to your tech device (laptop, cellphone, Ipad, etc) like you would stream a movie off of Netflix.
It’s a great way to get tons of variety into your workouts without taking up more space in your house with physical videos that you have to store.
You can use membership sites, apps or do it free using sites like You Tube.
The biggest limitation with this method is that you need good internet to stream video. Not everyone has good internet at their house. (My sister is one of those people!)
The workaround for this is that you sign up for an exercise on demand service that lets you download the workouts.
Then you can download them to your device (maybe while you’re at work?) and then go home and just view them straight from your device.
*I made sure my exercise on demand service, The 10 Minute Workout System, has workouts you can download just for this reason.
STRENGTH TRAININGWomen are using dumbbells and barbells! Yay!
I got to hand it to you girls! You’re smart. You get it.
I’ve had so many emails about using dumbbells! I love it!
Every woman should be doing some kind of resistance training.
It’s how you change the shape of your body by adding definition.
Plus, women start to lose muscle mass as early as 35 years old! Strength training today will help you for years to come with function and mobility.
SHORT WORKOUTSIt’s a thing now. Short workouts (10-20 minutes long) are a great way to give your body a break from continuous pounding on the joints that’s so common in long routines, while still getting results and staying on track with your workout program.
Studies have shown the using short intense workouts regularly can be just as beneficial as longer routines.HiiT (high intensity interval training) routines and intense circuit style workouts are popular ways to use short routines.
Plus, we’re all incredibly busy these days. Throwing in a short workout when you don’t have time for anything else is the perfect way to get it done! Try it.
I think you’ll be surprised at just how good you feel using this strategy.
WORKOUT CLOTHES SUBSCRIPTION BOXESYep, we all fell in love with Stitch Fix. And now you can get workout clothes with the same method.
It’s awesome. Who doesn’t love getting new clothes on autopilot?! There are several different companies where you can sign up to get workout clothes sent to your house every month.
New workout apparel will keep you motivated! Plus, it’s fun. And you can cancel anytime.
Learn more about my favorite workout clothes subscription boxes here:
👉 The Best Workout Clothes Subscription Box Programs Today
ACCOUNTABILITYThis word (accountability) and ‘tribe’ have to be the words of the year from 2018 in the online world of marketing.
But if you’re not familiar with this idea it’s where you tell another person what you’re doing so you feel more responsible for following through with your actions.
You can use text messages, a Facebook group or a workout journal (a great way to be accountable to yourself).
This is my favorite fitness journal for personal accountability: Goal Getter Journal by Fitlosphy
So, there you have it. 5 home exercise strategies working for women right now:
Today’s tip of the day is this… Take action.
Pick out one of these 5 strategies and try it out.
See how these ideas enhance your workout routine.
Your workout routine is not a chore that you repeat over and over and never change. It can’t be at the same level in your head as cleaning the bathroom or driving the kids to soccer practice.
Because it won’t work that way. You’ll get bored with it. And it won’t be a top priority. You might tell yourself your making it a top priority but unless you’re taking the time to invest in keeping it alive and changing and working for you all the time then you’ve got room to improve it.
So, use one of today’s 5 strategies on your workout program and see what happens.
Exercise has the power to change your life but you have to believe that for it to work.So, thank you for being here! I’d love it if you’d leave me a review and rating wherever you’re listening!
That helps me be found more easily in the podcast search algorithm.
Or just tell another woman about my podcast!
And thank you for supporting me and One Strong Southern Girl!💕
Until next week, remember girls, Life is Complicated. Fitness Doesn’t Have to Be. You’re a Warrior. Believe it.
SHOW NOTES & LINKS MENTIONED IN THE PODCAST EPISODEThe Smart Way to Pick Out Your Next Home Workout in 5 Easy Steps
Exercise on Demand--Is it Right for You (a podcast episode)
A Woman's Guide to Buying Dumbbells (a post)
My Top Strategies to Help Women Buy Dumbbells (a podcast episode)
Workout Clothes Subscription Services Overview
5 Surprisingly Awesome Reasons It's Ok to Do Short Workouts
✔ You can email me at ccpodcast@onestrongsoutherngirl.com
One of my favorite reasons is to not have to get in my car again…because I spend a LOT of time in my car and I’m gonna bet you do, too.
I also don’t love waiting my turn to use equipment or feeling self-conscious when I’m exercising in front of other people.
But today I’m exploring a different reason that you might not have thought about to transition over to home exercise.
I think you’re going to have an ‘aha’ moment when you hear what I have to say.
And today’s positive tip of the day is a free download for you. It’s going to help you pick out your next home workout.
The one that’s ideal for YOU.
Because you’re you and I’m me and we have different tastes and goals and you need a system to figure out what’s going work before you buy it.
And this simple cheat sheet will help you do that. There's a link in the show notes for your download.
I’m Mickie, your home exercise expert from One Strong Southern Girl and you’re listening to the Crunches and Cosmos podcast where I help you create an amazing home exercise routine by breaking down all the programs, products and services on the market that women can use in their home workouts so you can figure out what’s going to help you.
I also talk about mindset and motivation because it’s such a big part of having a successful workout program.
I’m so happy you’re here today because I believe exercise has the power to change your life! And I want to help you live your life as the best version of you!
Today, you’re going to walk away with a good feeling about home exercise so I’m glad you’re here.Today’s show is brought to you by the 10 Minute Workout System—because you’re really busy but want an amazing body! I got you!
You pay once and get lifetime access to the full library of challenging timesaver workouts that fit into your busiest days!
The routines can be downloaded so you can do them anywhere at any time!
If you need some power workouts to stay on track with your exercise program then I encourage you to go check this out today.
Ok, let’s talk about some important stuff…
So, I was reading an article the other day about smoking that cited a study done in the UK showed that teens with caregivers who smoked were twice as likely to smoke themselves.
This isn’t a news flash necessarily. We know that kids who grow up in abusive homes or around addiction of any kind are more likely to go on to abuse others or suffer from addiction.
BUT we can turn this around to our advantage.
If our kids are more likely to pick up a negative behavior seen in their parents then aren’t they more likely to adopt a positive behavior they see in their parents as well? Yes, the answer is yes!You might not think your kids are watching you but they are.
So, now you can see where I’m heading with this.
There’s just something about your child SEEING you exercise that embeds itself into them in a way that telling them ‘I’m going to the gym’ can’t do.
Have you ever worked out at home with your toddlers around? What do they do? They try and mimic you!
Now, your teenager might not want to jump in and join you during a workout (in fact, they may act like you’re awkward and gross and why are you even doing that? Faces) but do NOT be fooled.
They’re watching you. And it’s making a lifelong impression on them. LIFELONG.I can’t tell you enough how important this is.
You have to SHOW your kids how to exercise if you want them to develop the habit, too.
It needs to be a normal part of your life so they get it.
It’s like going to church. When your kids were small it might have felt extra important to make sure they went because you were trying hard to make it a habit for them…a permanent part of their DNA. Right?
And you understood that they had to go through the motions of actually going to church, not just talk about going to church, to make it a habit. You had to show them how it’s done to make it stick. It’s the same thing with showing them how to exercise.
You’re teaching them a habit when they see you do it.
So, I have a few more important people I want to talk about that you’re making an impression on when you show them that exercise is a priority for you.
When they SEE you piecing your life together to make exercise a permanent and important part of why you’re awesome and confident and healthy and strong. Here we go…
Your spouseIf you go to the gym then you aren’t working out with your spouse. Not that you need to workout together but there’s something about seeing my husband exercise that I love.
And I know he loves going to the gym but I love the kids seeing him workout. And I know they love it, too. In fact, my kids have all asked me for help with exercises as they’ve gotten older because they’ve seen me do it.
I can’t stress this enough how important it is that they SEE you exercise.
But, back to your spouse. Maybe he/she needs a little motivation to exercise. And seeing you get it done might give them that.
Plus, there’s something about exercise that’ll make you both feel beautiful and confident and can help your relationship.
Your other family members and friendsYep, your other family members and friends.
I can’t tell you how many times I’ve had people come over my house for whatever reason and seen my exercise equipment and immediately want to know how I exercise at home.
YOU can be the person that inspires another person to do it, too—because they’ll say, if Mickie can do it then I can do it. I know she’ll tell me what to do. And you will!
Because you’ll know how, and it’s going to feel amazing because you’ll be helping someone else live their best life!
And who doesn’t want to do that!?
So, I hope a light bulb is turning on in your head right now about why home exercise is really awesome and why you should consider it.
Even if you loooovvvveee the gym and you’re like, Mickie, I have to go to the gym or I won’t do it. Or Mickie, my trainer is at the gym, I have to go to the gym.
Don’t tell yourself these lies.
If you can workout at the gym regularly then you can do the same thing at home.
I’m not saying you have to quit your gym membership AT ALL.
I’m saying you should mix if up. I ONLY workout at home. But if you love the gym then workout at home one or two days a week.
Because your choices, your actions are affecting the people in your life. You might not realize it but they are, my friend. I promise you. You’re changing someone’s life every day.Ok, so it’s time for the tip of the day where I share with you that freebie I mentioned earlier.
In this download I walk you through the 5 things you MUST think about when you’re picking out home workouts.
Because no one wants to waste their money and just because your friend loves a workout program does not mean it’s the right one for you.
So, go check out the freebie and use it to help guide you when you’re buying home workouts. Just click on the link below to grab your freebie.
💥 The Smart Way to Pick Out Your Next Home Workout in 5 Easy Steps 💥
So, thank you for being here!
I’d love it if you’d leave me a review and rating wherever you’re listening! That helps me be found more easily in the podcast search algorithm.
Or just tell another woman about my podcast! And thank you for supporting me and One Strong Southern Girl!
Until next week, remember girls, Life is Complicated. Fitness Doesn’t Have to Be. You’re a Warrior. Believe it.
SHOW NOTES & LINKS MENTIONED IN THE PODCAST EPISODE
✔ The Ten Minute Workout System
✔ The Smart Way to Pick Out Your Next Home Workout in 5 Easy Steps
✔ You can email me at ccpodcast@onestrongsoutherngirl.com
If you’ve been exercising at home for a while (or even if you’re new to it) you’ve probably heard of Cathe Friedrich. She creates home workout programs that are mostly for the advanced exerciser. But her latest workout series, called Cathe Lite, was created for the intermediate exerciser. So, I’m really excited to break down every last detail of this series (including my recommendation for who should buy it) on today’s episode of Crunches and Cosmos.
Click over to the 'Episode Webpage' to see my full post and links to all of the equipment mentioned in the episode.
LINKS TO SITES MENTIONED IN THIS EPISODE:
Aerobic Steps by One Strong Southern Girl
You can email me: ccpodcast@onestrongsoutherngirl.com
Today I'm sharing 4 things you might be telling yourself about why you keep doing the same workout over and over. Then I’m giving you a way to get unstuck in your home exercise routine by giving you a 3-step process for evaluating new workouts.
There are 3 important questions you need to ask yourself about a new workout before you decide to make it a permanent part of your workout calendar.
But before all of that I’m also going to give you a cool activity to try that’s really going to shift your mindset when it comes to how you treat your exercise routine.
Today’s episode of Crunches and Cosmos is brought to you by One Strong Southern Girl LLC.
I’m Mickie and I’m the owner of One Strong Southern Girl, where I’m on a quest to help you in your exercise routine.
I simplify women’s fitness by breaking down different pieces of your exercise routine (including programs, products and your mindset) so you can figure out how to create an exercise routine that’s perfect for you.Because I believe that exercise can make every woman’s life better and I want to you to become the best version of you so you can live your best life.
So, if my mission sounds like it can help you then head over to OneStrongSouthernGirl.com and jump on my email list and I’ll send you some free resources and you’ll be a part of my inner circle and we can go on this journey together.
So, on today’s episode of Crunches and Cosmos you’re going to learn a three step process for evaluating new workouts so at the end of the day you’re stronger, sexier and full of energy—and ultimately excited about your exercise routine every time you workout.So, let’s get to it… So, let’s start with an activity that’s going to help your mindset. This is fun and works so stay with me.
Think of your exercise program as your personal small business.Now name your business and incorporate it. Let’s call it Kelly’s House of Fitness LLC.
The awesome thing about owning your own company is that you’re in charge of every detail.
You get to decide everything from your logo and company colors to the hours of operation.
Now, let’s talk about your company’s mission statement. What’s the mission of your exercise program? Do you want to change your body? Feel more confident? Have more energy? Get physically stronger?
Think about your mission. Write it down on a post-it note under the name of your business and put it somewhere you’ll see it every single day.
Now, guess what? Your exercise program just became a really important part of your life.It’s your baby. You want it to be a success. And how do you make your company a raving success?
By working at it!! By constantly learning and trying new things.
Because what works in your biz today might not work the same in a few years because the world is always changing and your life and physical needs are always changing.
Ok, I think I’ve made my point. I hope you take me up on this.
Send me your emails and tell me the name of your small biz and its mission statement. And let me know if this helps you shift your mind a little bit about the way you think of your exercise routine.Your exercise routine is NOT like your other daily rituals.
If you treat your workouts the same as your laundry routine and never put any thought into it then you’re going to fall flat and never get results.
So, from now on your exercise program is your brilliant company with its own goals and a mission statement and you’re going to devote the time and energy needed into making it a crazy successful booming company.
Whew, ok now on to that 3-step process for planning out your new home workouts and those 4 things you might be telling yourself that are getting you stuck in a cycle of repeating the same workout over and over.So, we’ve all been there. We’re all guilty of doing the same home workout video a 1,000 times.
I’m not picking on anyone. I just want to help you get unstuck if you’re in that cycle.
Because we tell ourselves there’s a reason we’re doing the same routine over and over…
See if you can relate to any of these 4 things you might be telling yourself about why you’re doing the same workout over and over… Four no good reasons you might be doing the same workout over and over:And here are 3 questions you need to consider when you’re evaluating new workouts so that you end up with an amazing home exercise routine that you’ll love AND that’ll give you the body you want and the energy we all need more of.
These are the 3 questions you need to ask yourself about every new workout (an individual routine OR a series of routines in one program) you try out:So, after you’ve considered the answers to all those questions you can decide whether you’ll stick with those workouts for a while or keep looking for something that fits you better.
Don’t be afraid to cancel an exercise on demand subscription service if you can’t find something that works for you. Your life and this company are too important to do that.It takes work and effort to have a successful business and a successful exercise program.
But remember that every 6-8 weeks or so you need to try something new in your exercise routine.A new style of exercise, a new program, add a new piece of equipment…something needs to happen for you to keep seeing those gains.
Have a company meeting every month and evaluate how things are going. Don’t be afraid of change.
So, it’s time for the tip of the day… I like my tips to be actions you can take to make your life better.
And I gave you a fun assignment earlier that’ll make a difference in your exercise program.
So, your tip for today is to envision your home exercise program as your incorporated business that you’re going to work towards making as successful as you can. Name your company and give it a mission statement and decide today that you’re devoted to making it successful.Thanks for listening to Crunches and Cosmos today!
Don’t forget to subscribe. It costs nothing and you’ll get a notice when there’s a new episode.
And if you liked today’s episode leave me a review.
So, until next time. Remember life is complicated. Fitness doesn’t have to be. You’re a warrior. Believe it. This is Mickie. Bye!
SHOW NOTESccpodcast@onestrongsoutherngirl.com
One Strong Southern Girl website (join my inner circle by signing up for my email list!)
By now we all know that strength training has to be a part of a woman’s exercise program. And I’m often asked for advice about buying dumbbells.Today I’m going to cover all the things you need to think about when you go buy dumbbells.
I’ve bought round, square and hex as well as click weights and I’ll tell you what I liked about some styles and why I don’t recommend certain ones for women.
You’re listening to the Crunches & Cosmos Podcast where I simplify women’s fitness by helping you figure out which fitness programs and products are right for you.
How do I do that?
By breaking down different pieces of your exercise program (products and services) and telling you what to expect and how they might be able to help you.
Listen, my entire business exists around this one thing that I passionately believe is true…exercise can make every woman’s life better. Sure, having a better body is A-M-A-ZING but I believe that exercise has the power to improve your life.
To give you confidence and a sense of self-worth that allows you to be able to do every single task in your life as your best you.
I’ve been looking for an organization that I can partner with who holds these same convictions and I’m soooooo excited to announce that I found an amazing organization that I’m honored to be working with this year.
Girls on the Run envisions a world where every girl knows and activates her limitless potential and is free to boldly pursue her dreams.
Their mission--inspire girls to be joyful, healthy and confident using a fun, experience-based curriculum which creatively integrates running.
So, this amazing national organization has a 10-week program for girls in the 3-5th grade that teaches girls about nutrition, self love, social skills and civic leadership and concludes with a 5k.
And I’m so thrilled to be partnering with an organization that invests in the lives of young girls and teaches them early on the power of using exercise to build up all the positive traits of a woman who will go on to be the best version of themselves and able to give back to this world.
So, a portion of my aerobic step sales and my 10 Minute Workout System membership revenue in 2019 will be donated to Girls on the Run.
Today’s episode is brought to you by my 10 Minute Workout System. There are over 30 routines that you can stream just like Netflix into your living room.
Studies have shown that doing regular short intense exercise can be as beneficial as longer workouts.
And because our lives are so busy that we can’t always find an hour to exercise so I wanted to give women a way to exercise even on their busiest days.
I include workout rotation calendars to help you get started. Please head over to the Ten Minute Workout System to learn more.
I’d LOVE to have you! And remember a portion of my revenue from the 10 Minute Workout System will be used to support Girls on the Run!!
So, let’s get to the reason you’re here today and talk about dumbbells…
Here’s what’s covered in the podcast episode: The 5 mistakes you need to make sure you avoid when you go buy dumbbells- Cast iron
- Chrome
- Neoprene
- Vinyl
- Rubber*
*Rubber dumbbells are my favorite option (no contest) for a variety of reasons including comfort, function and durability.
I finish the show with my recommendations for which range of dumbbell sizes I recommend for a beginner, intermediate and advanced exerciser.
Today’s Fun TipInvest in a new sports bra.
Seriously, just do it.
I just ordered another bra from She Fit.
If you want to know more about them then go listen to last week’s episode. I’m NOT an affiliate for them but I love their bras.
I tell women to take their exercise program seriously and this is how you do it. By spending money on the things that’ll make it better and get you excited to exercise.
We all know how important a good sports bra is during exercise. The girls need to be pinned down—but not suffocated—and you don’t want a bra that’s cutting into your shoulders or squeezing the life out of your ribcage.
Don’t keep putting on a bra that you dread wearing. That’s nuts. You have permission to go spend $60 or more on a bra.
Thanks for being here.
👉 If this episode of Crunches and Cosmos was helpful please leave me a review and tell your friends to listen in.
I appreciate you. 💕
I really do believe exercise can make your life even better and I want to help you be the best version of you.
SHOW NOTES & LINKS MENTIONED IN THIS EPISODE✔A Woman’s Guide to Buying Dumbbells
✔One Strong Southern Girl website
Email me: ccpodcast@onestrongsoutherngirl.com
You’re listening to the Crunches & Cosmos Podcast where I simplify women’s fitness by helping you figure out which fitness programs and products are right for you.
I break down all the different pieces of your fitness routine with information and genuine reviews.
Today’s episode of Crunches and Cosmos is brought to you by One Strong Southern Girl dot com.
If you head over there today and jump on my email list I’ll send you my home exercise inventory checklist and my home exercise expert guide. Plus, you’ll be a part of my inner circle and that’s kinda cool.
I share stuff with my email list that I don’t share anywhere else so if you think that sounds cool then head over to One Strong Southern Girl dot com.
February is the month of Valentine’s Day. Which, depending on when you ask me, is a good or bad holiday.
I say that because just as I’d decided it was a completely unnecessary holiday designed to make couples spend money, then I heard a mother online talk about how she uses Valentine’s Day to have all her family members tell each other what they love about the other one.
So, yeah.
Seriously, I’m not a bad person.
But for me, February is American Heart Month. Years ago, I was on a local board of the American Heart Association and chaired our local fundraising gala and heard a lot of stories from people who’d been affected by heart disease.
And even though I’m a medical professional, I believe that experience taught me more about how heart disease and its effects on families than anything I learned in school.
If you hear anything I say today make it this: Cardiovascular disease (which includes strokes and heart attacks) is the leading cause of death for men and women. And healthy choices can make a difference in the progression and prevention of the disease and that includes regular exercise.
So, I’m glad you’re here! I believe exercise can help you become the best (and healthiest) version of you there is so that you can give your unique gifts back to this world.
So, let’s get to the reason you’re here today and talk about Liift 4…
First of all, weight training increases lean body mass and reduces body fat (your body becomes more compact).
Over time the body gradually loses muscle mass--for women that can start as young as 35.
And if you’re not doing some kind of resistance training you’re helping it along.
Prevent and reverse the loss of muscle by doing some kind of strength training in your exercise routine.
And the sexy truth is that weight training is how you change the shape of your body. And, of course we’re all looking for a body transformation.
Strength training is an important aspect of your overall physical health and it’s why I review programs like Liift 4.
What is Liift 4?An exercise program by Beachbody that combines dumbbell weight training with cardio (HiiT) training. Liift 4 is a total body workout program.
Who is the instructor of Liift 4?Joel Freeman is the instructor of Liift 4. You might remember him from Core De Force (or you might not) but he and Jericho McMatthews were the co-instructors of that kickboxing program from Beachbody.
I liked Joel Freeman. He’s a kinda funny cool guy that you’ll probably like.
He does NOT do any of the workouts in the program, though. I don’t like that but it’s not a deal breaker.
The details of the Liift 4 program…Liift 4 is an 8-week program that has workouts 4 days a week—a total of 32 unique routines.
The style and exercises are very similar so you’ll feel like you’re doing the same workouts on some days.
There’s a nice workout calendar that’s a part of the program that you can print out from the Beachbody site (and you can see an image of that calendar on my full blog post about Liift 4).
There are 9 total cast members.
Every workout has 4 of the cast members doing the routines—2 men and 2 women (not counting Joel Freeman).
I did love the cast and the set. But there was no woman that appeared to be over 30 in the cast. I would have liked to see someone like that but it wasn’t a huge deal.
The workouts…The routines are divided into muscle pairings.
Weeks 1-6 are called the ‘build’ phase, and weeks 7 and 8 are called ‘shred weeks’ and the muscle groups are paired up a little differently in those last 2 weeks.
Every single routine has a 2 minute warm-up, uses 10 reps for every set and each routine closes out the workout with an abdominal section of exercises.
There are 4 different formats you’ll see in the workouts—Liift 50/50, Liift Intervals, Circuit and HiiT. Liift 50/50 has weight training and then cardio at the end.
Liift Intervals have cardio sprinkled between the weight training.
The circuit workouts don’t have cardio, so these routines are just weight lifting.
And the Hiit routines are only on leg days (but not every leg day).
The longest routine you’ll do in the 8 weeks is 40 minutes and the shortest workout is 27 minutes.
My favorite workouts were the full body routines in the last 2 weeks.
What equipment will you need to do the Liift 4 workouts?You have to have dumbbells to do the workouts.
As a female, I used a range of dumbbells from 5 lbs. up to 30 lbs.
In general, men will need a heavier range of dumbbells.
You’ll also need a mat if you’re working out on a hard surface.
Who will (and will NOT) love Liift 4?Women! Yes!
If you’re just starting out doing strength training, this program is a great foundation for learning dumbbell exercises.
If you love exercising with dumbbells (no matter what level of exerciser you are) then you’ll like Liift 4.
If you’re looking for a program that combines strength training with cardio then you’ll love Liift 4.
BUT
If you’re looking for a program that’s primarily cardio then you probably won’t love this program.
And if you don’t own dumbbells (and don’t plan to buy any) and don’t want to do strength training then you should try a different exercise program.
Overall…I did like the Liift 4 program.
I got bored on some days but there are only so many ways to do dumbbell work, so I get it.
The program does the best job it can to make the workouts interesting.
I loved that there was a nice blend of cardio and weight training. The workouts were satisfying.
My Liift 4 results…My sister did the Liift 4 program exactly as it was designed and she felt like she did get stronger and saw new muscle definition in her body.
I did all of the workouts in the order of the workout calendar but I did other workouts on the rest days so I didn’t follow the calendar exactly. I also feel like I ended the program stronger and with better muscle tone.
Where can you buy Liift 4?You can only get Liift 4 with a membership to Beachbody on Demand.
But it’s worth a membership.
You’ll get access to SO MANY workouts because your membership is to the entire Beachbody library (not just Liift 4).
Here’s a link to try out a Beachbody on Demand membership.
*That's an affiliate link. If you use it to sign up for a BOD membership you'll be supporting One Strong Southern Girl. Thanks!
SHE FITShe Fit makes a sports bra that you can adjust to fit your shoulders and chest size perfectly!
I just bought one of their bras and tried it out. Here are my thoughts…
The company has a ‘girl power’ vibe to their branding which I LOVE and makes me want to be part of their team.
The bra arrives in nice packaging with its own bag to wash the bra in. I don’t like anything that requires special washing instructions. BUT this bra ended up to be not a big deal to take care of. You can wash the bag with your regular clothes (just put it in the bag).
I LOVE the fit of this bra! The fit is just as good as the ads claim.
I’m NOT an affiliate of She Fit (but I might look in to that) but I definitely recommend this sports bra. Head over to She Fit and check out their bras!
Today’s Fun TipRemember that your exercise program is like your life…there are many seasons and phases—ups and downs.
Your exercise routine is like anything else in life, it takes work. You have to commit to constantly learning and growing to make it work for wherever you are in your life right now.
Because exercise can make your life better. I promise.
SHOW NOTES & LINKSYour Ultimate Guide to Liift 4 (A great dumbbell program for women)
Get a trial membership to Beachbody on Demand!
One Strong Southern Girl Articles
Email me: ccpodcast@onestrongsoutherngirl.com
In today’s episode I’m going to give you the 5 simple steps you can take to crush your fitness goals.
I also have a special question for my audience and if you have the answer, I’d love to hear from you!
This is the Crunches and Cosmos podcast where I simplify women’s fitness by breaking down all the different part of your fitness routine—from your mindset to the equipment and services that make up your exercise program—with information and genuine reviews to help you decide which exercisey stuff in the world is perfect for you.
Because I truly believe that exercise will make every woman’s life even better and I want to help you be the best version of you that there is.
Today’s episode is brought to you by the aerobic step by One Strong Southern Girl!
Thank you to everyone who has purchased my step!
They come in blue and pink and come with 4 or 6 risers. The aerobic step has come a long way.
Don’t just envision step aerobics when you think about an aerobic step. It’s used for so many different styles of exercise now!
You can use your aerobic step for body pump, HiiT routines, plyometrics, strength training, etc.
You can see the Aerobic Step by One Strong Southern Girl by clicking here!
Today’s episode is not just about your new year’s resolutions. This episode is about hitting your goals.
I prefer to set short-term ‘mini’ goals rather than big resolutions so that I can see my end results within reach.
I have a download that you can use to carry out the steps I talk about in the episode.
You can find the download here: My Path to Success download by One Strong Southern Girl
Before we get to the 5 steps I’d like to ask my audience a question: What do you say to a child who says, “I’m fat…”?
I’d love to hear from anyone who has professional experience in a field that works with these situations who would like to share an answer with me that’s supported by your training and experience.
I’d love to hear a general response that could be used with any child, regardless of their personal circumstances that I could share with other parents on an upcoming episode.
If you are that expert you can email me at: ccpodcast@onestrongsoutherngirlcom
One of the mistakes I see people make (or that I often make) is to make ‘big picture’ goals.
I think it’s helped me be more successful in my exercise goals by making shorter goals—bite-sized goals where I can see the light at the end of the tunnel, on a regular basis.
Having small, realistically achievable goals will keep you winning and moving forward all the time.
You should still write down your ‘big picture’ goals for the year (or longer) but keep small goals on hand for regular progress.
These 5 steps will help you with that.
Step 1
Write down what you did really well and what did you struggle with in your exercise routine?
• Were you consistent in your exercise?
• Did you try something new?
• Did you challenge yourself?
• Did you invest in your exercise routine financially and psychologically?
Step 2
Write down what you’re not going to do anymore.
• Think about the things you did that kept you from achieving your fitness goals
• Think about the things you did that were self-sabotage when it comes to your exercise (putting off buying new sneakers, letting chores pile up so that you feel like you have to do them instead of exercise…etc.)
Step 3
Declare your numbers!
Write down how often you’re going to exercise every week over the next 30 days
Step 4
Write down the 3 new workout styles you’re going to try out in the next 30 days…
• HiiT training?
• Spin
• Kickboxing
• Running (sprints, hills, etc.)
• Yoga
• Strength training
• Pilates
• Crossfit…etc.
Step 5
Turn the template over and write down your reward!
If you hit any of your mini goals for the week or month then you get a reward!
Tip of the day!
There’s been a lot of research done on the benefits of short workouts.
Workouts that are 5-25 minutes in length can be just as beneficial as longer workouts.
Studies have shown that regular short intense workouts have cardiovascular benefits and can lower blood pressure.
Short intense routines increase metabolism and fat burning.
And of course, we all know the benefit exercise of any length has on your mood, focus and happiness (overall brain health).
So, wrap your mind around the idea that if the only workout you have time for is ten minutes long, it's ok!
I wanted to send a quick virtual hug to all the people who take the time to send me emails and put comments on Instagram to tell me that my posts help them out!
You make my day!!
Don’t forget to subscribe to the podcast.
It cost zero dollars!
Email me your questions: ccpodcast@onestrongsoutherngirl.com
Read my latest posts about women’s fitness products, equipment and services at: One Strong Southern Girl
Hi there, today you’re going to hear all about the PiYo program with Chalene Johnson. I just went through all the workouts in the program and I’m gonna share my thoughts with you. This series does a few things really well but it’s not for everyone. I’ll tell you who’ll love it and what mistakes you need to avoid so you get the most out of it.
I’m also gonna share an update with you from Wantable—one of my favorite workout clothes subscription services.
AND finally I’m gonna tell you about ONE tech device that was a complete game changer for my home exercise and I’m sharing a podcast title with you that some people will want to binge listen to this weekend and why it’ll make you think twice about your doctor...
So, stick around…
You’re listening to the Crunches & Cosmos Podcast where I simplify women’s fitness by helping you figure out which fitness programs and products are right for you.
I break down all the different parts of your fitness routine (from your mindset to your equipment and programs) with information and genuine reviews so that you can decide what exercisey stuff in this world is perfect for you.
Because I truly believe that exercise will make every woman’s life better. And I want you to have an amazing life.
I’m Mickie and today’s episode is brought to you by One Strong Southern Girl. I encourage you to check out my site.
I have hundreds of detailed articles about women’s exercise stuff and please consider jumping on my email list. You’ll get a free 5-minute ab workout plus a guide to 20 things you can do to make home exercise super effective.
And remember if you’re here listening to me then you’re a part of the team and I’d love to hear from you.
If you stumble on a cool exercise service or product please contact me and tell me what you love about it. Email me at ccpodast@onestrongsoutherngirl.com
Please help me help other women with their exercise routines.
I participate the the Amazon affiliates program. Some of the following links are affiliate links. I will earn money from qualifying purchases. Thank you! You can get more information about that here.
So, before we talk about PiYo I’m going to share with you an update from Wantable.
In episode 3, I talked about my 5 favorite workout clothing subscription services and the Wantable Fitness Edit was a part of that list.
And they’ve just rebranded!
They’ve got a new logo and made some tweaks to the website. This is a great way to fuel your exercise motivation as well as stock up on your athleisure wear.
So, make sure you check it out.
So let’s talk about some PiYo…
I’ve written a post on my site that answers all these questions and goes into even more detail about the PiYo workouts (including images from the workouts) so make sure you check that out right here>> Your Mega Guide to the PiYo Workouts
What is PiYo?PiYo combines the muscle-sculpting, core-firming benefits of Pilates with the strength and flexibility benefits of yoga. It’s a true fat-burning, low-impact program, and you’ll get incredibly defined.—from the Beachbody website
PiYo is a beautiful blend of Pilates and Yoga in one cool series of routines.
Some important things about the PiYo routines:Don’t expect to burn a bunch of calories doing the PiYo workouts
The real difference you’ll see in your body (unless PiYo is the very first exercise program you’ve ever done, in which case, BRAVO, you’re awesome, and YOU'RE gonna see more changes than most people) will be in flexibility, posture, balance and toning.
The cast doesn’t wear shoes in some of the PiYo workouts. I usually wear shoes because my feet hurt if I don’t have any support when I exercise. But my feet shift around in my shoe during the PiYo moves so I get why they don’t wear them.
Push-ups! I didn’t expect them to show up in this program but they do. A lot.
My only complaint with PiYo is with the music. I don’t like it but that’s not a deal breaker.
There are 9 main routines in the PiYo program.
If you have Beachbody on Demand (which you should✔😊) then you’ll discover there are even more PiYo routines to love-on (2 workouts—Full Body Blast and Strong Legs—these are both 30 minutes long).
You’ll also find a library of 10 more PiYo workouts under the PiYo PRO team tab on Beachbody on Demand. These are PiYo workouts lead by different Beachbody trainers (not Chalene Johnson).
How much is PiYo?**There are only 7 workouts in this set (vs. 9 on the Amazon package)
*Get a membership to Beachbody on Demand and access PiYo there (along with a ton of other Beachbody workouts)
What you’ll love about PiYo and who will love the PiYo program?You don’t need a ton of space to do the workouts.
You might be in denial that you need to work on your flexibility but you do (we all do), and PiYo is perfect for that.
No equipment necessary! Well, almost none. You’ll need a mat if you’re on a hard surface.
These are the perfect workouts to supplement your regular cardio and strength-training routines.
Low-impact. There’s no jumping in any of the PiYo workouts.
Any level of exerciser can do the routines.
The PiYo routines are more challenging than you expect. I love that about any workout series.
Who will Love PiYo?- Anyone who loves Pilates and/or yoga
- People looking for a good low-impact set of routines that will challenge them
- Anyone who needs some supplemental routines to balance out a regular exercise program of intense cardio and strength-training
- Individuals easing back in to exercise after an injury or illness
- Beginning exercisers looking for fun low-impact exercises that focus on balance, flexibility and toning
- Everyone who knows they need to focus more on their flexibility, body awareness and balance
- People looking for workouts like the Turbo programs by Chalene Johnson
- Anyone looking for intense cardio routines
- Exercisers who get frustrated easily with routines that require you to move your body in unique or unusual ways
PiYo is really good at reminding you what you’ve been leaving out of your current exercise routine—stretching.
This program is a great way to give your joints a holiday from high-impact exercise, while giving the rest of your body exactly what it needs more of—focused toning and attention to flexibility.
Sometimes it’s not about the number of calories you’re burning at that moment. But about the long-term benefits you’ll get from taking the time to work on your posture, balance and stretching out the places you’ve forgotten about over the last few months.
And surprisingly, I’m sore (in a good way) the day after every single PiYo workout.
The best advice I can give you about PiYo is to give it a chance.
The biggest mistake to avoid with PiYo>>DO NOT do the workouts one time and give up on it.
This is one of those programs where you MUST do every single routine at least 3 or 4 times before you decide how you really feel about it (because until you learn perfect form and know what’s coming you can’t appreciate what this program has to offer).
Accept the fact that there’s a learning curve to mastering the PiYo workouts.
Commit to trying the workouts multiple times and you’ll be happy you invested in yourself and PiYo.
I’m wrapping things up today with a podcast recommendation, my positive tip of the day which has to do with that tech device that I mentioned in the show’s intro and I’m closing with an announcement.
My tip of the day is for anyone who does workouts at home off the internet...Whether you stream them live or use a paid service like Beachbody on Demand or Cathe on Demand to play recorded workouts off the internet—if you use wifi then you might need this tech device.
So, the problem I had was this—‘buffering’ in the middle/disconnections during or just plain ‘ol couldn’t connect at all.
I knew part of the problem were all the people (and devices…which is constantly increasing) accessing the same wifi but the other problem was the distance my workout space was from the wifi signal in my house.
Well, I found a solution for all these problems and we’ve been using it for over a year and absolution love it. It’s called Eero.
Find out more about Eero on the company's site.
Special AnnouncementI’ll be back in late January with new cover art and new episodes.
I’ll be recording the Q & A episode where I answer all the questions I’ve been emailed about me so if you want to submit a question you can still do that.
I’ll also be doing an interview with my little sister Jessica. I’ve interviewed my other sisters in episodes 6 and 9 which were the episodes about 80 Day Obs and Exercise and Travel but I haven’t interviewed Jessica yet.
This will be a very cool episode that you won’t want to miss.
Jessica has been a huge inspiration to me over the last few years because she went from a woman who never exercised a day in her life to someone who just signed up to run her first ½ marathon.
So, I’m going to find out what happened in her life that gave her the motivation and determination to start exercising and what’s kept her going.
It’s gonna be a fun and inspiring episode so stay tuned to hear that in Season 2.
So, make sure you're subscribed to the podcast so you'll know when my new episodes drop in 2019!
Thank you for being here!
Remember if you want to see my real life you can on my Instagram stories and/or Facebook.
Connect with me:And please join my email list! I don’t email that much and you can unsubscribe if I start to annoy you.
But it gives me a way to directly speak to women like me who want to be fit in this busy life we’re all living.
Email me your questions and comments.
I love hearing from you!
ccpodcast@onestrongsoutherngirl.com
SHOW NOTES & LINKSYour Mega Guide to the PiYo Workouts
Until next time, Life is complicated.
Fitness doesn’t have to be. You’re a warrior. Believe it.
*Warning>>There is one instance where a curse word is used in this episode. Please keep this in mind if there are children in the room when you're listening.
In episode three I gave an overview of 5 different workout clothes subscription programs and over the next few episodes I’m going to break each of them down in a little more detail.
By the end of today’s episode you’ll know if either of these services will help you in your exercise program.And I’ll also share the name of 2 podcasts I found recently that you might want to tune it to and make sure you stick around for my positive tip of the day (find out what it has to do with McDonald’s coffee)…
*Please subscribe to the Crunches & Cosmos podcast! It doesn't cost a thing! Just click on the circle icon (with the 3 dots) in the player above. By subscribing you'll get a notice whenever a new episode drops! Thank you!
You’re listening to the Crunches & Cosmos Podcast where I simplify women’s fitness by helping you figure out which fitness programs and products are right for you.
I break down all the different pieces of your fitness routine (from your mindset to your equipment and programs) with information and genuine reviews so that you can decide what exercisey stuff is perfect for you.
And why?? Because I truly believe that exercise will make every woman’s life better.I’m Mickie and today’s episode is brought to you by One Strong Southern Girl.com. So, who am I and why should you care what I have to say about women’s fitness anyway?
That’s a great question!
I’m a medical professional, former personal trainer and lifelong fitness enthusiast. I worked out at a gym for almost 10 years and transitioned into home exercise exclusively over the last 15 years or so (after I had my first child).
I’ve run 2 Tough Mudders and a bunch of ½ marathons and have tried a ton of different fitness products, services and styles of exercise.
And I guess because I’ve found a way to make exercise such a permanent part of my life I’ve always had other women ask me for fitness advice and I LOVE that I can help.
So, I’m always looking for new ways to make exercise more interesting and fun for myself and all the women around me.
A few years ago I started a women’s fitness blog (One Strong Southern Girl) and was so excited and humbled by the feedback that I expanded my business in a few different ways and this podcast is one of them.
Because not everyone has time to read an article about a service on line but I can reach them with this podcast.
And remember if you’re here listening to me then you’re a part of the team and I’d love to hear from you.
If you stumble on a cool exercise service or product please contact me and tell me what you love about it. (You can email me at ccpodast@onestrongsoutherngirl.com)
Please help me help other women make exercise a permanent part of their life.
So, before we talk about exercise stuff I wanted to share two cool podcasts with you.
Ten years ago, over three hundred men, women and children disappeared from a small town in Tennessee, never to be heard from again. In this podcast, American Public Radio reporter Lia Haddock asks the question once more, "What happened to the people of Limetown?"
This is a fictional story that'll hook you right from the start.
On February 15, 2014, fitness guru Richard Simmons disappeared. He stopped teaching his regular exercise class at Slimmons, cut off his closest friends, and removed himself from the public eye after decades as one of the most accessible celebrities in the world. Nobody has heard from him - and no one knows why he left. Filmmaker Dan Taberski was a Slimmons regular and a friend of Richard’s. Missing Richard Simmons is Dan’s search for Richard - and the deeper he digs, the stranger it gets.
This isn't a new podcast but I loved it. The information about Richard Simmons is pretty fascinating. It's worth listening to.
So let’s talk about some exercise stuff…
Some of the following links are affiliate links. If you use one of my links to purchase something it helps support my business. Thank you! (No hard feelings if you don’t.) You can get more information about that here.
Find Your Trainer What is Find Your Trainer?An online service that matches your fitness goals and location with a personal trainer who'll come to you (work, park, home, hotel, etc.) to help you exercise.
How much is Find Your Trainer and how do I pay?The trainers start at $37/session and vary depending on the number of sessions you buy. Each trainer's prices are listed in their profile. You schedule and pay your trainer online. There’s no membership or service fee to use Find Your Trainer.
How long are the sessions?55-60 minutes
Will I need to provide any equipment?No, the trainers will provide you with any equipment that’s needed.
Can the trainers work with me at my gym?Yes, if the gym allows outside trainers.
Can I train with a partner or friends?Yes! The rate for partner training (two people) is 1.5x the trainer's normal rate. For groups of three to six people, the rate is 2x the normal rate. If you're interested in either, just send an email to contact@getfyt.com and we'll help get you set up!
So, I haven’t actually signed up for this service myself but it looks like a great idea if you feel like you need a personal trainer.
✔And I’d recommend you check out the Crunches and Cosmos podcast episode 4 (Do you Need a Personal Trainer? A Simple Guide to Help You Figure it Out) before you sign up.Now I’m going to move on to one of my favorite topics…workout clothes subscription services.
I belong to 5 different programs—Armourbox is the newest one and when I recorded episode 3 (Workout Clothes Subscription Programs--Here's Why You Might Want to Sign Up)
I’d only been in the program for a couple of months. Now, I’ve been in the program long enough to feel like I can talk about it more in depth.
Armourbox What is Armourbox?ArmourBox is the workout clothes subscription box program by Under Armour.
How does it work?You fill out a style survey and then Under Armour sends you 4-6 items of gear based on your unique exercise preferences.
You have 7 days to try everything on (from the comfort of your own house) and send back what you don’t want to keep.
Under Armour recycles their shipping box so anything you don’t keep goes back in the original box and you slap on the return label and sticker to seal the box and drop it off at the post office.
You’ll get your shipment every 30, 60 or 90 days. You decide that when you sign up and you can change it whenever you want to.
How much is ArmourBox?ArmourBox is completely FREE!
There are no style fees or shipping charges in Under Armour’s subscription box program!
This makes it unique from every other fitness subscription box program out there that I’m aware of today.
The only thing you’ll pay for are the items you keep.
And if you decide to keep all of the items in your shipment then you’ll get 20% off the total price.
The best things about Armourbox (and how it stands out from the pack of other fitness subscription boxes)7 days to try everything on (most programs give you 5 days)
No service, styling or membership fees (I don’t know any other program that does that, most of them charge you a styling fee of at least $25/month whether you keep anything or not)
Shoes and more…! (not many programs will send you shoes and other gear besides workout apparel)
My positive tip of the day…So, pay it forward…literally.
Buys someone else’s meal the next time you're in a drive through line.
Thank you for being here!
Remember if you want to see my real life you can on my Instagram stories.
And please join my email list.
Just go to my website and sign up. I don’t email that much and you can unsubscribe if I start to annoy you.
But it gives me a way to directly speak to women like me who want to be fit in this busy life we’re all living.
SHOW NOTES & LINKSAdditional Important links:
Don’t forget to subscribe to the podcast! It costs zero dollars! Email me your questions and comments. I love hearing from you!
Crunches & Cosmos is brought to you by OneStrongSouthernGirl.com
Connect with me:
Until next time, Life is complicated. Fitness doesn’t have to be. You’re a warrior. Believe it.
In today's episode of Crunches and Cosmos you’re going to hear all about the on demand exercise program by Cathe Friedrich called Cathe on Demand.
By the end of the episode you’ll know why I think this service is a hidden gem and why I recommend this service over Beachbody on Demand for some women.
I’ll also share a very short story about mom guilt and talk about the value of your fitness tribe so stay tuned….
This is the Crunches & Cosmos podcast where I simplify women’s fitness. If you’re a woman with a family and a career and a crazy busy life who struggles with keeping or getting your exercise routine where you want it then I can help you.
At Crunches & Cosmos and One Strong Southern Girl I break down all the parts that make up your exercise routine—from your mindset to the programs and products that make up your fitness schedule—so that exercise is a more manageable part of your life.Today’s episode of Crunches and Cosmos is brought to you by OneStrongSouthernGirl.com which is my website and the place you’ll find hundreds of articles that’ll help you with all the pieces of your exercise routine.
I’m so happy you're here today I think you’re really going to love this episode of Crunches and Cosmos.
Before we get started I wanted to remind you to FIND YOUR FITNESS TRIBE!
It's important that you have a group of cool people who support and encourage you in your exercise routine. Don’t do important things completely alone.
Yes, at the end of the day it’s about you and you have to do the workouts but having a support system is really important to making it stick. So, find your tribe!
Your tribe doesn't have to exercise with you. Your tribe is for your psychological support so if they aren't actually with you when you exercise that's ok!
My exercise tribe is made up of my family (mostly my sisters but also some of my female cousins). We don't live near each other. Our support is through a group text stream and by tagging each other on Instagram.
So, find your support system in a group text, a Facebook group, or an email list. It doesn't have to be people who live near you. It’ll make a difference in your success I promise.
So, let’s talk about Cathe Friedrich…
Who is Cathe Friedrich?Cathe Friedrich has been making incredible exercise videos for almost 30 years.
Her focus is on advanced home exercise routines for women.
Here's a clip from the biography on her website:
Cathe is often credited with being the first to bring advanced fitness videos to the home exerciser and helped shatter the theory that only celebrities could star in fitness videos.
As a certified Group Fitness Instructor, Cathe has taught thousands of classes at her New Jersey health club and has helped to train many of today’s top instructors.
As a leading innovator in the home exercise video industry, in 1988 she founded Step N Motion Videos and in 1989, created one of the first ‘step’ aerobic videos. Cathe continues to produce fun, intense, and challenging workouts for all body types and fitness levels.
Her award-winning workouts have been featured in the New York Times, Wall Street Journal, Dallas News, Fox Business News, QVC and the Philadelphia Inquirer.
Health and fitness writers have published articles about her in Shape, Oxygen, Self, Health, Fit, Consumer Digest and Fitness magazines. Cathe continues to stay cutting edge through her Cathe Live streaming channel, OnDemand offerings and mobile fitness app.
Cathe prides herself on staying true to three guiding principles: professionalism, passion, and quality.
Her dedication to her craft and to the fitness industry led to her induction into the Fitness Hall of Fame in 2011.
If you've never heard of Cathe Friedrich before it's probably because she doesn’t use infomercials to sell her videos.
But believe me, she’s just as good as anything out there being sold on TV today.
What’s Cathe on Demand?Cathe on Demand is a membership service that allows you to stream workouts by Cathe Friedrich to your device whenever and wherever you are.
She has a TON of workouts (over 300 videos with over 2,000 workouts and a library of over 200 live routines).
How much is Cathe on Demand?Cathe on Demand + Live is $19.97/month
Cathe Live is $9.97/month
You can cancel anytime.
A tip about the Cathe on Demand appThere are 2 apps--one for Cathe on Demand and one for Cathe Live. They're easy to use.
To find the premix routines in the Cathe on Demand app you tap on the image of the main program first and then you'll see a link to 'View premixes' in the top right corner.
Why I sometimes recommend Cathe on Demand OVER Beachbody on Demand- Cathe Friedrich raises the bar. Her workouts will always challenge you. Yes, she's advanced. But so are you.
- She does every. single. workout. She doesn't walk around and point at people doing the workout. She does every rep with you.
- Variety. She's got a routine for whatever style you're looking for.
- FEMALE! Sometimes it's nice to exercise with another woman (and a team of women just like me and you).
- Same instructor! You'll know exactly what to expect from her every time.
- Quality. Cathe Friedrich delivers a quality routine every single time. It's never about a fancy set or great marketing. It's about results.
I’m expanding my business to include workouts.
I’m creating 10-minute power workouts with cardio and strength-training elements that’ll be available to stream off my site.
These are for all the busy women who have too much going on in their lives to fit in a long workout every day.
They’ll also be perfect add-on workouts for runs and great for days you really want to squeeze in your exercise during your lunch break.
You might think 10 minutes won’t be enough but I challenge you to give these workouts a try and I be you’ll be surprised at how satisfied you feel afterwards.
I mean, you can get more done in 10 min than you realize…afterall, most people can run a mile in less than 10 minutes.
I’m telling you this because my tip of the day today is to head over to One Strong Southern Girl and get on my email list because everyone on my list will get free access to my workouts for a limited time when I release them.
I’ll also put updates on my Instagram stories so make sure you follow me on Instagram @onestrongsoutherngirl.
SHOW NOTES & LINKSMy post for How to Sign Up Cathe on Demand
Don’t forget to subscribe to the podcast! It costs zero dollars!
Email me your questions and comments. I love hearing from you!
ccpodcast@onestrongsoutherngirl.com
Crunches & Cosmos is brought to you by OneStrongSouthernGirl.com
Connect with me:One Strong Southern Girl on Instagram
One Strong Southern Girl on Facebook
Until next time, Life is complicated. Fitness doesn’t have to be.
You’re a warrior. Believe it.
In this fun episode of Crunches and Cosmos I’m giving you some great tips to make sure that traveling never messes up your workout routine.
I’m interviewing Kelly, a small business owner and busy mom who travels more than anyone I know and still manages to stay on top of her exercise program.
We’re talking about how to fit exercise into your travel schedule no matter who you’re traveling with or why.
So, stay tuned!
*Please subscribe to the Crunches & Cosmos podcast! It doesn't cost a thing! Just click on the circle icon (with the 3 dots) in the player above. By subscribing you'll get a notice whenever a new episode drops! Thank you!
This is the Crunches & Cosmos podcast where I simplify women’s fitness. If you’re a woman with a family and a career and a crazy busy life who struggles with keeping or getting your exercise routine where you want it then I can help you.
At Crunches & Cosmos and One Strong Southern Girl I break down all the parts that make up your exercise routine—from your mindset to the programs and products that make up your fitness schedule—so that exercise is a more manageable part of your life.Today’s episode of Crunches and Cosmos is brought to you by OneStrongSouthernGirl.com which is my website and the place you’ll find hundreds of articles that’ll help you with all the pieces of your exercise routine.
You can use the menu to find my favorite exercise resources and products as well as links to my favorite workouts with a detailed breakdown of each one.
So, please go check out OneStrongSouthernGirl.com
I’m so happy you guys are here today I think you’re really going to love this episode of Crunches and Cosmos.
I do have a few affiliate links below. If you use my affiliate link to make a purchase it helps to support my business. Thank you! You can read more about that here.
Before we get to the episode I wanted to share some news with you about Aaptiv.
The audio fitness app that I gave you every detail about in episode 7 of Crunches and Cosmos.
If you prefer reading then check out this post that tells you all the stuff you want to know about Aaptiv and has a link for a free trial to sign up.
So, here’s what’s new with Aaptiv>> ---Body & Mind and the STORE!Check out the new workout program called Body & Mind!
It’s a 5-week program that combines yoga, strength training and cardio.
So, pretty much everything!
You can find the Body & Mind program by opening your Aaptiv app and scrolling down to the ‘Programs’ category.
The latest programs are all in there. The other new announcement about Aaptiv is that they have a store now!
What?! Yep, it looks like they’ve paired up with Bose and LuluLemon to sell headphones, yoga mats and other cool accessories.
But my favorite products in the Aaptiv store are the new bundles.
They’ve bundled an Aaptiv membership with their new products so that you can buy a range of goodies all at once. Yay!
With the holidays approaching this is a great gift idea!
So, let’s talk about exercise and travel…
In this episode of Crunches & Cosmos I interviewed one of my favorite people, Kelly,—she’s a fitness enthusiast, small business owner, mom to three awesome kids and one of my sisters.
Kelly and I cover the 4 most important things you need to think about when you’re getting ready to travel so that exercise will fit easily into your plans. And at the end we dive into a list of cool exercise ideas you can use to plan your next trip.I wanted to have her on the podcast today because I wanted to give women some tips for easily fitting exercise into their travel schedule and Kelly is my expert reference on this topic because she travels regularly for business and family trips and is great about fitting exercise into her travel plans.
So, several days a month Kelly is out of town overnight for some reason.
She takes trips with and for family, friends, getaways with her husband and business so she’s the perfect person to help me sort through all the things women need to think about when they’re traveling so they don’t fall off the exercise wagon because of a trip.
When we were preparing for this interview I asked her what was the most important thing about exercising when you go on a trip and this was what she said:
The most important tip and takeaway for today is that if you want to exercise when you’re on a trip you have to plan for that BEFORE YOU EVER LEAVE THE HOUSE.Here are the 4 things you need to think about so that you can easily include exercise in every single overnight trip:
- a local spin class
- scuba diving
- surfing
- golfing
- boot camp class
- rock climbing
- a kickboxing class
- a short obstacle run/event like a mud run or inflatables run
- water aerobics
- roller blading
- ice skating
- a ropes course
- a dance class (we did a country music dance class with my mom one time!)
- aerial yoga
- hot yoga
- take a circus class
- hike
- rent those bikes!
- zip lining
- walk after lunch
- ask the hotel concierge for ideas
Today’s fun tip is from Kelly—smile with intention!
I love that!
These days we spend so much time on our devices and looking down and forget how important our body language is to communication.
So, take the time to look up and smile at other people today.
Let them know how you feel about them and about yourself with your expression.
Smiling changes your mindset and attitude and is contagious! SHOW NOTES & LINKSDon’t forget to subscribe to the podcast! It costs zero dollars! Email me your questions and comments. I love hearing from you!
ccpodcast@onestrongsoutherngirl.com
Crunches & Cosmos is brought to you by OneStrongSouthernGirl.com
Subscribe to my email list and get in on all the cool content by me (Mickie) at One Strong Southern Girl!
Want to see me? Here’s the best place:
Connect with me:One Strong Southern Girl on Instagram
One Strong Southern Girl on Facebook
Until next time, Life is complicated. Fitness doesn’t have to be. You’re a warrior. Believe it.
I discussed several awesome exercise on demand options in a previous podcast episode and today I’m breaking down all the parts of one of the most popular options out there today—Beachbody on Demand. In today's episode, I'll break down exactly how Beachbody on Demand works, how to get the most out of your membership and several reasons to consider signing up right now (that you probably haven't thought of).
There’s a lot you need to know about this exercise on demand service to get your money’s worth (including several reasons to try it right now that you probably haven’t thought of), so stay tuned and let me explain it to you…Some of the following links are affiliate links. If you use one of my links to purchase something it helps support my business. Thank you! (No hard feelings if you don’t.) You can get more information about that here.
Welcome to the Crunches & Cosmos Podcast where I simplify women’s fitness by helping you figure out which fitness programs and products are right for you.
I break down all the different pieces that make up your exercise routine—from your mindset to the programs and products that make up your fitness schedule so that exercise is a more manageable and permanent part of your life.
Today I’m talking about Beachbody on Demand (BOD).
I’ve been a member for several years and the program has gone through a LOT of changes over that time period.
I’m going to tell you everything you’ll get in today’s BOD membership and how it could really help your exercise routine.
By the end of today’s episode you’ll understand how to sign up for the free trial period, how to use the features to get the most out of the membership and a few reasons to sign up that you might not have thought about.
So, let's get started...
This episode of Crunches and Cosmos is brought to you by the One Strong Southern Girl aerobic step.
The One Strong Southern Girl aerobic step is the same size step you see in your gym and is the perfect size for plyometrics, weight bench exercises and classic step aerobics.
Circuit sized steps aren’t big enough to support your entire spine for strength training on your back and they’re small, movable targets for plyometrics.
Get a safe, sturdy workout step that you can use for every exercise. And the One Strong Southern Girl exercise steps come in blue and pink and you can get 4 or 6 risers.
You can find the One Strong Southern Girl aerobics steps on Amazon and the online store so check it out using the links in today’s show notes.
One Strong Southern Girl aerobic steps online store
One Strong Southern Girl aerobic steps on Amazon
Let's talk about Beachbody on Demand...
If you’ve listened to a few episodes of Crunches and Cosmos then you know I love exercise on demand services (aka streaming workout services).
These companies give you the ability to play a workout wherever you’re at by using an app or signing in to a website.
Everyone exercises at home at some point. Because even if you have a gym membership sometimes you can’t get there.
You might have a sick child you need to stay at home with, you might not feel like dealing with the traffic or the gym-crowd or maybe the weather is keeping you inside.
Whatever the reason, you need to have a way to access workouts at home. There are several great services on the market today for exercise on demand but they’re all a little bit different.
Beachbody on Demand is one of the best services for streaming workouts.
When you sign up for Beachbody on Demand (BOD) you get access to the library of workouts (over 600 of them) by Beachbody plus some other cool features I’ll get to in a minute.
And just in case you can’t think of any Beachbody programs off the top of your head there’s…Piyo, all of the P90X programs, all of the insanity programs and all of the Autumn Calabrese workouts like 80-Day Obsession and 21 Day Fix, and one of my personal favorites Core De Force.
How much does it cost to sign up for Beachbody on Demand?As of today, the cost of a BOD membership is $99 for 12 months, $59 for 6 months and $38.87 for a 3-month membership
All of the payment plans include access to all of the workouts.
You get a price break if you pay for a longer membership plan.
If you have the money then you can upgrade to a Challenge Pack which includes things like equipment and Shakeology (plus a BOD membership).
I have a link in the show notes to a chart that shows you the different kinds of challenge packs on sale as of today.
You can sign up for the free trial of Beachbody on Demand here.
I am an affiliate for Beachbody on Demand so if you use my link it helps support my business. Thank you for that!!
How do you use a Beachbody on Demand membership?You can use the app or the website to login to your account.
If you’re not familiar with Beachbody workouts, you’ll find every style you can think of and they’re constantly adding to the library of workouts.
The mobile app doesn’t show the full features that you get with your membership but it has all of the workouts.
If you sign in to your account through a search engine (not the app) then you’ll see all the features in your membership.
On the website you’ll see your workout stats (how many workouts you’ve done) a link to the nutrition channels which are recipe videos (don’t get a BOD membership just for this) as well as links to the Beachbody blog, communities (online forums) and the Beachbody e-store.
To find the eating plans that go with each program you’ll click into the workout program and the nutrition plan is under the program materials tab.
That’s also where you’ll find workout calendars and the eating guides that you can print out.
Using the website you can filter the workouts by program intensity (beginner, intermediate or advanced), workout lengths, program style (cardio, dance, low impact, slim and tone, yoga, etc.) and by trainer.
If you use the app to sign in on a mobile device or Ipad then you’ll see a screen that tells you how many people are currently working out (not sure if that’s just people signed in to their account or actually streaming a workout) and then 3 rows of Beachbody program thumbnail images.
Each image is a workout program. When using the BOD app you can only filter the workouts by trainer. You'll get to the program materials for each workout using the app (which includes workout calendars and meal plans) by clicking into the program itself.
Some reasons to sign up for Beachbody on Demand (that you might not have thought about)Get ahead of the curve…Beachbody is moving towards this model. The newer Beachbody programs can’t be bought individually anymore.
The classic workouts will always be incredible. If you never got around to buying Insanity then now’s your chance to do it (anytime you want).
The exclusives…Beachbody works hard to give its BOD members special content. They are constantly cranking out workouts that you can only get on Beachbody on Demand. My personal favorite so far is Shaun Week.
Behind the scenes…we all love the behind the scenes footage with our favorite trainers and crew members. You get a lot of that with BOD.
The forums…if you love the support and encouragement of other people then jump on one of the BOD forums and chat or message other people who are doing the same workouts you are. Ask them questions and support each other.
Beachbody wants to keep you happy…they’ve changed their membership several times since I first signed up. They’ve also added features (removed features) and remodeled their website.
This tells me they’re listening to their audience and working to bring you the best features and experience possible. And you'll love being a part of a company like that.
So, my advice is to sign up for the free trial period which is 14 days right now, and try out all the features and workouts.
Click on everything on the website and in the app.
Make sure your wifi is good enough to stream workouts and that you don’t have any tech issues.
Another great idea is to have someone gift you this membership!
People love to give (and receive) fitness gifts so give the gift of a healthier life to someone you love.
Today’s fun positive/motivational tip that will make your day a little bit betterToday’s positive tip that will make your day a little bit better is to find a little girl in your life and tell her how beautiful she is today.
I focus a lot on supporting and encouraging other women, but we learn how to do that as children.
Our lives are so busy these days it’s easy to let time pass without telling our own kids how incredible they are.
So, help another mom out today and tell her little girl that she’s awesome.
Thank you for being here today! You’re incredible.
There are so many moving parts to your exercise routine…it can be overwhelming…I hope I can make fitness a little easier for you so you can spend your time focusing on other things.
Important Links for this episode:One Strong Southern Girl aerobic steps online store
One Strong Southern Girl aerobic steps on Amazon
>>How Beachbody on Demand works
>>How to cancel your BOD membership
>>A chart that compares the Beachbody on Demand challenge packs
My email: ccpodcast@onestrongsoutherngirl.com
The One Strong Southern Girl Official Website
Until next week, remember girls, Life is Complicated. Fitness Doesn’t Have to Be. You’re a Warrior. Believe it.
Today Mickie talks about Aaptiv. By the end of the episode you’re going to understand how it works and what makes it the number one audio fitness app today.
I mentioned Aaptiv in an earlier podcast episode that was all about exercise on demand. Today I’m going to explain a lot more about this app and why you might want to give it a try.
There’s a LOT more to this app than help with your running. So, stick around and let me explain it to you…
Some of the following links are affiliate links. If you use one of my links to purchase something it helps support my business. Thank you! (No hard feelings if you don’t.) You can get more information about that here.
Welcome to the Crunches and Cosmos Podcast where I simplify women’s fitness and help you figure out which programs and products are right for you.
Today we’re going to talk about Aaptiv and by the end of this episode you’re going to understand how it works and what makes it the number one audio fitness app today.Let’s talk about Aaptiv…
Admittedly, I was very skeptical that an audio app could help with my exercise routine.
But when I discovered Aaptiv I was training for a half marathon and knew that I needed to find something that would help make running a little more interesting.
I don’t always love running. Sometimes it’s boring for me. I love the benefits of running but it’s always a challenge for me. So, I knew I had to find something to make running more exciting.
I’m a very visual person and when I think of home exercise I think about watching a video. I couldn’t see myself getting anything out of a person talking me through a run.
Even now it’s hard to explain to you why this works. But it does. And it works well.
I’m going to explain to you why Aaptiv works. But ultimately, you have to try it to understand.
What is Aaptiv?Aaptiv is an app you download to your device and use it to play workouts that are just audio.
How does Aaptiv work?The workouts are lead by a personal trainer who walks you through the entire routine.
So, it’s like having a personal trainer in your ear during your workout.
Aaptiv is a paid app but there’s a free trial period that gives you a chance to try out all the features and see all the different kinds of workout styles and options available in the app.
What are the workouts and other features in Aaptiv?There are 12 categories of workouts in the app.
A few of the categories include outdoor running, treadmill, cycling, rowing, elliptical, strength training, yoga, 5K training, half marathon training and more.
You can find a workout you want to do by using the category tab which will give you the title of the workout, the difficulty level (there’s beginner, intermediate and advanced), the trainer and the length of the routine.
You can also use a filter to find a workout.
There are filters for duration, type of workout, trainer and music genre. You can find the exact workout you’re in the mood for by using the filters.
I like using the categories to find my workout. I haven’t tried every single style of workout that Aaptiv has in the app.
But I still feel comfortable recommending this app to you because the workouts I’ve tried have been excellent.
I love the form pointers the trainers give you during a run.
It makes a big difference for someone like me who tends to start ‘lazy running’ when I get tired. It helps to have someone remind you how to breathe, plant your feet and raise your chest.
It really is like the trainer is in the room with you. The only difference with the Aaptiv trainers and actually having a live personal trainer in the room with you is the ability to ask the trainer a question.
One more thing that makes Aaptiv really awesome is the music.
The music is all current and makes a huge difference in the workouts. There are a ton of music genres like pop, reggae, electronic, hip hop, indie, chill, country, R&B soul, classic rock, hard rock, funk/disco and Latin.
If you’ve always exercised with music then you know how important it is to your workout and you’ll really appreciate that Aaptiv has worked hard to make the music a positive part of their app.
The lengths of the workouts vary from under 10 minutes to over an hour.
You might need some equipment if you do the strength training workouts.
You’ll want to prepare before you hit play by hitting the title of the workout on the app which brings up a description of the routine and tells you what equipment you’ll need to do the workout.
There are beginner, intermediate and advanced levels of workouts on the app.
They aren’t kidding with that ‘advanced’ category for running…but I only run once or twice a week (unless I’m training for an event).
My running level is more on the intermediate level.
I love that they give you the difficulty level. It makes it possible for anyone (of any level) to use the app.
A word about the trainers of Aaptiv. There are a ton of them.
If you’ve tried out or have a membership to Daily Burn or Beachbody on Demand then you’ll know what it’s like when you find a trainer that you connect with.
Seriously, it’s true love for your exercise program. So, try out a bunch of them. There are currently over 30 trainers in Aaptiv.
How does Aaptiv make running more fun?The sweet spot for Aaptiv is their running workouts.
This is where they shine. They have a TON of runs with different training goals, music, lengths and difficulty in every combination you can think of.
So, sure I can jump on the treadmill with the intention of running intervals or working on hills or my speed but it’s SO MUCH BETTER when one of their trainers walks me through it. It makes the run a million times more interesting, challenging and rewarding for me.
Anyone who incorporates running in their exercise routine will love this app.
Also, you have the option to save the workout after you complete it so that you can find it again later. This is a great feature.
And you’ll get an email from the trainer after you complete one of their routines. Which is a cool detail even though we know it’s auto-generated it’s still nice.
How do you sign up for Aativ?You can sign up for Aaptiv through the app or on a computer.
I recommend you sit down at a computer to sign up. The website is easy to navigate and really helps you understand what you’re getting before you sign up.
There’s a free trial period (30 days) then you’ll be charged for a monthly membership which is $14.99/month or an annual membership for $99.99.
That’s a pretty big discount if you go with the annual membership. Have someone gift you this! Or gift it to someone else!!
If you’d love to hear how the app sounds then play the podcast around the 16:30 minute mark. I play two different examples.
The first example is from a running workout with a male trainer and the second example is a strength workout with a female trainer.
3 Reasons I LOVE AaptivThere are 3 reasons I love Aaptiv and why it works:
Who will love this app?
Anyone who incorporates running in their workouts.
My recommendation?Sign up for the 30-day trial period and try out as many trainers and workouts as you can and see if it doesn’t make your exercise routine better.
Today’s fun positive/motivational tip that will make your day a little bit better>> Invite someone to exercise with you!
Sometimes it just takes an invitation to get us to do something we’ve been meaning to do. And doing something with a friend just makes it better!
Invite someone to go on a run/walk with you, go to a spin class, come over and try out the latest Beachbody program, etc.!
Before you know it you’ll be running a 5K together! You’ll be helping another woman…but also yourself because you’re growing your fitness tribe. This is a win-win.
Thank you for being here!
Don’t forget to subscribe to the podcast. It costs zero dollars! So please subscribe!
There are so many pieces to your exercise routine…and it can be overwhelming…I’m here to help you figure out what programs and products are right for you so that exercise can be a permanent part of your life.
Because I believe that exercise can make every woman’s life better!
Important Links for this episode:Aaptiv Website to sign up for a Free Trial
Check out this detailed post that tells you exactly how to sign up and use Aaptiv:
Exactly What Makes Aaptiv the Number One Audio Fitness App Today
Still have questions?
You can reach Aaptiv customer service at support@aaptiv.com or call them at 877-290-2815
My email: ccpodcast@onestrongsoutherngirl.com
The One Strong Southern Girl Official Website
Until next week, remember girls, Life is Complicated. Fitness Doesn’t Have to Be. You’re a Warrior. Believe it.
In this fun episode of Crunches and Cosmos I’m breaking down all the nuts and bolts of the 80 Day Obsession program with someone who recently completed the program.
In this interview we talk about what’s included in the program, your options for buying it, what equipment you will (and won’t need), the nutrition plan and all the workouts.So, stay tuned and I’ll help you figure out if 80 Day Obsession is right for you...
I participate in the Amazon Affiliates LLC program. Some of the following links are affiliate links and I will earn money from qualifying purchases. You can get more information about that here.
You’re listening to the Crunches and Cosmos podcast where I simplify women’s fitness.
If you’re a woman with a family and a career and a crazy busy life who struggles with keeping or getting your exercise routine where you want it then I can help you.I break down all the parts that make up your exercise routine—from your mindset to the programs and products that make up your fitness schedule—so that exercise is a more manageable part of your life.
I’m so happy you guys are here today I think you’re really going to love this episode of Crunches and Cosmos.
I interviewed one of the coolest people I know, Shannon,—truly a creative genius with one degree in theater and another in design but who currently works as a software programmer.
Shannon is a fitness enthusiast and one of my favorite people. And the reason I asked her to talk with me about 80 Day Obsession is because she recently completed the program.
I was inspired to put this episode together by all the questions I’ve been asked about the Autumn Calabrese workouts and the 80 Day Obsession program specifically.
So, I’m listening to you guys and thank you for asking!
If you follow me in Instagram you’ve seen me do a lot of the 80 Day Obsession routines over the last few months but I did NOT follow the nutrition plan so I wanted to talk to someone who could share with you all the details of the program and I think we covered everything in this interview.
I apologize for any random blips and beeps in the background. The audio isn’t perfect but the interview is packed full of awesome content that will definitely help you decide if you should try 80 Day Obsession.
Make sure you hang in there until the end because Shannon is responsible for today’s positive tip of the day.
We talk about several different ways to access the program and all the accessories and ways to buy those and I have links to all of that below.
We do jump around a little bit but eventually we cover everything you’d want to know about this program.
And one more thing, you have to have a membership to Beachbody on Demand (BOD) to get 80 Day Obsession.
If you buy 80 Day Obsession online it comes with this membership.
If you want to know more about BOD (which is an awesome exercise on demand service with all the Beachbody programs) then listen to my first full podcast episode which was about Exercise on Demand.
Also, I mention exercise ‘bands’ when we talk about the equipment in 80 Day Obsession. These are loops. Not the long straight bands or the bands with handles at the end, but closed circles.
So, enjoy the interview...
A Detailed Guide and Review of the 80 Day Obsession Program How do you purchase 80 Day Obsession?Only from the Beachbody website.
There are several options (packages) to purchase the program (which includes a membership to BOD) on the Beachbody website.
Prices range from $180-$440 (depending on whether you add on supplements and equipment).
*If you ALREADY have a BOD membership (or want to purchase that first) then you can already access all the workouts (and will just need to get the equipment).
Here are a few links that will help:
A membership to Beachbody on Demand by itself (which includes a free trial period, and then you can access all the 80 Day Obsession workouts)
The Beachbody store where you can purchase one of the 80 Day Obsession Bundles
The equipment bundle for 80 Day Obsession (on Amazon)
The Key Components of the Nutrition Plan in 80 Day ObsessionThis program (like most of the Beachbody nutrition/diet plans) uses colored portion containers to prepare your meals so that you don't have to count out your calories.
You eat small, frequent meals on the 80 Day Obsession nutrition plan.
You can choose to use the ‘add-ons’ in your meal plan or not (supplements and/or Shakeology).
Timed Eating is the key component and what makes this nutrition plan unique.
The colored foods are the same ones used in 21-Day Fix and Autumn’s other programs.
You can download a chart from the Beachbody website.
The foods are low on carbs and small portions.
The Workouts in 80 Day ObsessionThere’s a calendar on the Beachbody on Demand website for all the workouts in the 80-Day Obsession program.
On each workout day you’ll see the name of the routine, the length of the workout and the equipment you’ll need to do it.
The equipment isn’t optional.
You’ll need to buy some to do these workouts.
There are 3 phases of workouts.
Each phase lasts about 1 month. There are 6 main workouts in each phase.
The workouts are called Total Body Core, Booty, Cardio Core, Legs, AAA (abs, arms and ass) and Cardio Flow.
The 6 routines in each phase stay the same for each month but the intensity and number of reps increases.
So, each phase has 6 new routines (one for each title).
There’s no choreography to learn so anyone can do these workouts.Your balance will be challenged at times but stick with it because that will improve with each workout.
There’s no music. This isn’t a dealbreaker but I had to get used to that.
There’s no particular ‘style’ (like kickbox, yoga, etc.) of exercise in the workouts but the focus is on sculpting and toning.
Who will love 80 Day Obsession?The beginner/intermediate exerciser who’s looking for a long-term nutrition + exercise plan will love this program.
If you don’t want to think about what to do but just be given directions then I think you’ll really like 80-Day Obsession.
The nutrition/diet plan takes some time and effort at first but eventually you learn what the foods you can eat are and the meal prep becomes easy.
And there’s just enough variety in the exercise routines to keep you from getting bored.
All the extra resources like the calendars and charts, paired with the timed nutrition, are really helpful at making exercise and healthy eating a habit.
As a recap, my recommendation for 80 Day Obsession is this:If you’re positive this is for you then go ahead and buy it from the team Beachbody website and get the accessory bundle they sell.
If you’re not sure if you’ll love it or not then sign up for a Beachbody on Demand trial and check out the details and workouts in the program during your free trial period. Then you can cancel without buying any of the equipment
PRO TIP>>>Have someone GIFT you a membership to Beachbody on Demand OR an 80 Day Obsession +BOD
And the positive tip of the day is inspired by a book recommendation by the guest I interviewed in this episode:
Smile. Everything is going to be ok….
So, thank you for listening to Crunches & Cosmos. Don’t forget to subscribe to the podcast.
Email me your questions and comments at ccpodcast@onestrongsoutherngirl.comI love hearing from you!
Until next time, Life is complicated. Fitness doesn’t have to be.
You’re a warrior. Believe it.Today you’re going to hear all about your fitness goals and how they’re powerful and important and an easy way to track your success and keep you accountable. I’m going to talk about the framework and mindset you need to have to create goals that will work and get you results.
Today I’ll be talking about the right way to create fitness goals so that you can stay on track and be successful.We’re heading into the Fall…when it gets cooler and we all start to get in hibernation mode and stop moving as much and find ourselves eating so much more…so join me today so I can help you create some fitness goals that you’ll be proud of.
The Crunches and Cosmos podcast is all about breaking down all the nuts and bolts that make up your exercise routine—from your mindset to the programs and products that make up your fitness schedule. Today you’re going to hear all about your fitness goals and how they’re powerful and important and an easy way to track your success and keep you accountable.You need some exercise goals! By the end of this episode you’ll be excited to write down some fitness goals for yourself.
Please subscribe to the podcast! If you’re not sure how to do that please contact me and I’ll help you.
Thank you to all of my current subscribers!
Remember that September is Prostate Cancer Awareness Month. Remind the men in your life over the age of 55 to talk with their healthcare provider about prostate cancer screening.
My late husband and father both died from prostate cancer. So, please have a discussion with the men in your life who are 55 or older.
Let's get started...So, you might be saying, Mickie, I usually do my exercise goals in January when I create my resolutions. Why do I need to do this again?
You need to be updating your fitness goals regularly and the Fall season is a great time to do that because we start moving less (staying indoors more) and eating more.
Your exercise goals aren’t homework or a drag. They’re important and will only take a few minutes of your time.
This is your health we’re talking about.
I can’t tell you what goals to set but I’m going to give you the framework and mindset you need to have to create goals that will work and get you results.
Then, I’ll give you the tips from the American Council on Exercise on how to create your fitness goals.
And I’ll also share a few of my own fitness goals so you can see an example of how it’s done so you can get the most benefit out of your exercise goals.
The Things to Think About When You Set Your Fitness Goals: Don’t Compare Yourself to Anyone ElseThis is YOUR fitness journey—your time and your efforts—your goals need to be specific to you.
Resist the urge to compare yourself to someone else.
One of the best pieces of advice I ever heard was don’t compare your start to someone else’s middle…or end or beginning.
It doesn’t work because we’re all at a different place.
Comparing yourself to someone else will suck the life right out of you because there are other factors at play that you’re not aware of.
Don’t Be a Wimp—You’re in Charge of Challenging YourselfGirls, you have to challenge yourself physically. No one is going to do it for you.
You know how you get to go to your kid’s basketball game and tell them they weren’t focused or didn’t give 100% or gave up too soon…etc. Uh huh…turn all that advice back on yourself today and get focused and give it your all by challenging yourself.
Set the bar high with your fitness goals. Give 100% and don't give up.
Set Mini Goals as well as Yearly GoalsYou can keep weekly goals on your calendar.
And you can make mini goals with yourself within each workout (for example, to use heavier weights or take shorter rest breaks, run at a faster pace, etc.).
Be RealisticYou’re not in high school anymore.
Don’t create goals that are going to set you up to fail.
Strive for total body health from head to toe, inside and out.
Try not to focus on a specific body part.
Remember your Fitness Goals Aren’t Set in StoneThey aren’t like the way you feel about broccoli or beets (never changing) but more like your life…always changing.
Don’t be stubborn because you get a new job that screws up your workout schedule.
You’re only hurting yourself if you don’t make adjustments when you need to so that you can stay on track.
Tips for Creating Your Fitness Goals (by the American Council on Exercise)- Be Specific—make sure your goals are clear and easy to understand
- Make Sure Your Fitness Goals Are Measurable
- Be Relevant-make sure your goals are relevant for where you are in your life right now
- Have an Endpoint—make goals that have end dates so you can reevaluate how you’re doing all the time.
- Add a 3-5 mile run to my workout twice a week
- Try at least one new exercise style
- Be able to do 10 pull ups
- Maintain my current weight
- Drink 8 oz more water/day
So, you see these fitness goals are specific, challenging, realistic and measurable. Take the time to create your own fitness goals. It’ll help you.
Today’s Fun Tip is to Create Some ‘Fun’ Life GoalsLife is stressful and complicated and if you’re not careful you’ll go through life without a smile on your face or ever laughing.
Don't let that be you.
Here are a few of my fun goals:
- Take a first class flight
- Take a circus class
- Have a costume party
- Have the courage to sing karaoke
Create a list of your fun life goals. Make them all realistic!
Keep your life fun. Put a smile on your face.
Send me a direct message on Instagram and let me know you’re listening! I love your feedback! Check me out on Instagram doing my workouts and giving you exercise ideas for your next workout. SHOW NOTES & LINKSWant to have your fitness program or product featured on the podcast? Send me an email and get on my calendar!
I’d love to interview you on a podcast episode.
The American Council on Exercise, Smart Goal Setting
My email address (to send questions): ccpodcast@onestrongsoutherngirl.com
Until next week, remember girls, Life is Complicated. Fitness Doesn’t Have to Be. You’re a Warrior. Believe it. Connect with me:"Life is complicated. Fitness doesn’t have to be."
Do you really need a personal trainer? How do you find one? How much does a personal trainer cost? Who will benefit the most from a personal trainer? These questions are answered in this episode of Crunches and Cosmos.
I'm a former certified personal trainer and am going to help you figure out all the ins and outs of why people hire them and what you can expect from one.
The questions I answer in this episode:
What is a personal trainer?A fitness professional who has earned the qualifications to create a fitness program tailored to your specific needs.
There are a bunch of different kinds of certification programs of varying types and lengths. Before you hire a personal trainer I recommend you ask them about their training and type of certification.
Why do people hire personal trainers?People hire personal trainers to create an individualized/personalized exercise program for them.
A good personal trainer should meet with you and discuss your fitness goals. That should include a discussion about your baseline health and fitness and any physical limitations you might have.
What are some of the benefits of using a personal trainer? And are they only for beginners?- Motivation…a good personal trainer loves what they do and their excitement about helping you will be contagious
- They know what they’re talking about and are educating you so you’ll have the tools to use for a lifetime of exercise
- Now you’re accountable…if you know your biggest obstacle is actually showing up for your exercise then this will help. Now you have an appointment.
- Personal trainers are a great idea for exercisers of any level. They can teach a beginner about safe exercise mechanics and how to create a workout for yourself. And I love personal trainers for intermediate or advanced exercisers because they can give you new ideas and techniques for your workouts. We all need new ideas to keep exercise fun.
Nope. Personal trainers work out of all kinds of different places:
- Private facilities
- Gyms
- And some will come to you (like Truck Trainers)
Unfortunately, there’s no one answer for this.
It ranges from free (if it’s included in your gym membership), up to hundreds of dollar an hour depending on what you’re getting.
The cost will vary depending on where you live, the experience and qualifications of the trainer and what you’re getting from each session.
How does the schedule work with a personal trainer?This is going to be unique to each trainer and the facility hours and the schedule of your trainer.
You need to ask before you hire someone how long the sessions last and how often you can schedule them.
I’d expect sessions to be at least once-twice/week and last 45 minutes to an hour.
Can a fitness app replace a personal trainer?They aren’t the same.
Fitness apps are great for spitting out workout ideas. But If you’re not dealing with an actual person (just an algorithm that spits out the same workout to people based on their answers) then you’re not really getting a personalized experience based on your specific needs and goals.
Can an online personal trainer be effective?Absolutely.
But it won’t be the same as having a person next to you in a gym.
Online personal trainers are great for intermediate or advanced exercisers who want new ideas or a kick in the pants for motivation.
How do you find a personal trainer? And what to watch out for...There are 2 good ways to find a personal trainer.
The best way is by word of mouth. Ask someone for a recommendation. Facebook is good for this.
The other way is by doing a Google search for personal trainers in your area. Do your research. A professional online presence is a good start but make sure you meet in person before you hire them. You need to have a good rapport with them.
The site, Find Your Trainer*, is a good resource online.
*This is an affiliate link. If you use one of my links to purchase something it helps support my business. Thank you! (No hard feelings if you don’t.) You can get more information about that here.
Some things to watch out for when you're working with a personal trainer:
- Guarantees--be smart--you know some things aren't possible to guarantee
- Medical advice--a personal trainer cannot replace your medical provider
- Constantly pushing you to purchase equipment or supplements
- Personality--you need to feel a good connection with your trainer. There should be mutual respect and patience.
- Ask them about their cancellation policy!
- Contracts--again, be smart
Only you can decide if you need a personal trainer.
But you might benefit from a personal trainer if you're:
- Struggling with exercise discipline
- You’re bored in your current fitness routine
- You’ve plateaued and don't feel like you're seeing results anymore
- You’re not sure how to train (for something specific or in general)
I believe that a healthy lifestyle is worth investing money in. We all spend money on things that do nothing to extend our life and happiness. This will do both.
Pro tip>>Ask for several sessions with a personal trainer as a gift for the next holiday or gift occasion. Today's Fun Tip of the Day Be silly! Have fun. Don't be so serious all the time. Remember to laugh every day. Misty Tripoli, from the Body Groove workouts, likes to say, "Not enough people take the time to roll around on the floor."I love that!
She's right. Don't avoid fun and silliness all the time just because you're an adult. Life is too short. Important Links:www.onestrongsoutherngirl.com
I'm planning a Q & A episode in a few weeks!Email me your questions: ccpodcast@onestrongsoutherngirl.com
Want me to feature your program or product on a future podcast episode? Send an email today and schedule your interview! Connect with me:"Life is complicated. Fitness doesn’t have to be."
This blog post is a great resource for everything discussed in today's episode: The Top Fitness Apparel Subscription Programs--Your Ultimate Guide
*Some of the following links are affiliate links. If you use one of my links to purchase something it helps support my business. Thank you! (No hard feelings if you don’t.) You can get more information about that here.
Remember a membership to one of these subscription services is a great gift idea!The companies and links discussed in this episode:
Sweatstyle
Avenue A
ArmourBox
My recommendation: Investigate each one…think about the style you like, the things that are important to you in a program and what kind of budget you have then:Sign up. Quit if you don't like it. Try a different one.
Additional Reading:The Best Subscription Boxes for Workout Clothes
Sweatstyle Will Put the Excitement Back in Your Workout
Your Guide to ArmourBox and Why It's One of the Best Fitness Subscription Boxes Today
Your Guide to the Wantable Fitness Edit
Mickie is planning a Q & A episode in a few weeks!Email your questions: ccpodcast@onestrongsoutherngirl.com
Want Mickie to feature your program or product on a feature podcast episode? Send an email today and schedule your interview! Don't forget to subscribe to the Crunches and Cosmos Podcast! It's free! Connect with Mickie: Instagram FacebookIn this episode of Crunches & Cosmos Mickie gives you 7 actionable steps you can take to find your workout motivation:
Create Your Exercise SpaceMake it Empowering (clean, organized and decorated)…it cannot be a drag to walk into your workout space. If you exercise at home and every time you workout you want to stop and vacuum the room you’re in then you understand why this is important. And if your gym isn’t a spotless venue that gives you a warm and fuzzy then you might be at the wrong gym. Make sure you’re workout space makes you happy.
Help Someone ElseThere’s just something about encouraging someone else to be strong and healthy that’ll make you want to be the same way
Announce Your IntentionsYep, I said it. Put it on Facebook, Instagram or in a text message. Accountability! This isn’t an announcement about a new diet. This is strictly about your healthy lifestyle goals.
Find Your TribeNot that the girls who get you drunk every weekend aren’t amazing, but you need to find another group of girls that are in shape and make exercise a top priority in their lives. You might think that won’t affect you but it does. Think about who your kids hand around with…
Invest in ItIt’s ok to spend money on this. Do not feel guilty about buying some home exercise equipment, joining a gym or getting a bunch of workout clothes. It helps keep you motivated. New shoes!! STAT!
Change things Up Regularly!!Your fitness routine can’t be like my grandma’s weekend schedule… Bless her! *change this* Your fitness routine has to be interesting and unique…the same time every day is ok but you must mix up your tools, styles, venues and exercises sometimes.
Ask Other People how they do it!Find someone else who's crushing it with their workout routine and ask them how they stay motivated! People love to share their success stories and tactics.
Additional Links mentioned in this show:- A Woman's Guide to Buying Dumbbells
- Your Guide to The Top Workout Clothes Subscription Programs
- The 5 Biggest Myths About Female Strength Training
- The Benefits of Lifting Heavy Weights for Women
Email your questions: ccpodcast@onestrongsoutherngirl.com
Want Mickie to feature your program or product on a feature podcast episode? Send an email today and schedule your interview!Mickie explains what exercise on demand is and breaks down programs like Beachbody on Demand, Cathe on Demand and Daily Burn as well as several apps by companies like Aaptiv and Popsugar Fitness.
This blog post is a great source for everything mentioned in the podcast: 7 Ways to Access Pro Home Workouts Today
Links mentioned in this episode*:
*Some of the following links are affiliate links. If you make a qualifying purchase I will earn money.
Remember a membership to an exercise on demand service is a great gift idea!
PopSugar Fitness (the app)
PopSugar Fitness (the Facebook page)
Additional Reading:
- 5 Reasons to You Should Try Beachbody on Demand
- Everything You Need to Know About Cathe Live and Cathe on Demand
- What is Daily Burn
- Exactly What Makes Aaptiv the Number One Audio Fitness App
Mickie is planning a Q & A episode in a few weeks!
Email your questions: ccpodcast@onestrongsoutherngirl.com
The blog: www.onestrongsoutherngirl.com
Don't forget to subscribe to the Crunches and Cosmos Podcast! It's free!
Connect with Mickie:
Join Mickie (from the One Strong Southern Girl brand) as she talks tips, strategies and tactics to help women get the most out of exercising at home.
Please FOLLOW the Crunches & Cosmos Podcast!
Questions? Send an email:
ccpodcast@onestrongsoutherngirl.com
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