Strong Habits - The Podcast
83 episodes - English - Latest episode: about 3 years ago -Inclusive feminist fitness podcast covering all things training, nutrition and mindset with Coach Pennie Varvarides. A mix of solo episodes where Pennie answers your questions and shares tips and stories, with episodes in conversation with some incredible people within the industry.
pennievarvarides.com
instagram.com/superpennie
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Episodes
#29: Barefoot training
June 16, 2020 06:22 - 12 minutes - 17.2 MBIn this episode I discuss the pros and cons of barefoot training and how it could affect your lifts and runs Want to talk about training? Find me on instagram @superpennie.
#28: With Cairo - on trans fitness, community and self-love
June 14, 2020 15:13 - 48 minutes - 66.1 MBIn this episode I speak with trans activist, model and personal trainer Cairo on his journey to fitness. He gives an honest account of his struggles, his incredible community and his positive outlook on life. Cairo was such a joy to speak with. I hope you enjoy this episode. This episode was scheduled in honour of Pride Month, a month-long celebration of LGBT+ life, culture and progress. It feels especially important in light of JKR's transphobic essay this week. I want all my trans list...
#27: What comes first, cardio or strength training?
June 12, 2020 09:14 - 7 minutes - 10.8 MBThis episode is late this week as I was taking the time to process what's going on in the world right now. It feels like a really pivotal point in history. This is a really short episode with a quick comment on doing the work, followed by a quick discussion on training order when it comes to cardio and strength training. I have two really exciting episodes lined up for Pride month, so keep your eyes peeled for those. If you want to find me, I'm @superpennie on instagram (and twitter).
#26: With Stacy Hackner on the real paleo diet
June 01, 2020 18:36 - 26 minutes - 36.5 MBIn this episode bio-archeologist Stacy Hackner discusses the pitfalls of the paleo diet in terms of truth and accuracy. She takes us through what life and food was actually like during the paleolithic era and we also discuss the health lessons learnt the Blue Zone. This is a fun, sideways episode, looking at a popular modern diet that makes no sense. Have any training, nutrition or mindset questions? Find me on Instagram @superpennie.
#25: Why is it so hard to break old habits?
May 25, 2020 19:01 - 19 minutes - 26.2 MBIn this episode I discuss the power of triggers in behaviour change and simples tools you can implement to make anything a habit. Sign ups are now open for the next intake of Strong Habits - starts 1 June. You can sign up here - or find me on social media and ask me anything you'd like to know. You can find me on instagram @superpennie. And on twitter @superpennie.
#24: With Ban Hass - on feminism, fitness and mental health
May 21, 2020 11:05 - 43 minutes - 60 MBIn this episode I spoke with the infamous Ban Hass on all things fitness, looking at where feminism fits in, if you can be a feminist and still have body composition goals and how exercise impacts mental health. Ban also shares a fun fact about the weird things that straight people do. Ban was really funny and honest and I think you're going to enjoy this episode. You can find Ban on Instagram @banhass. If you'd like to talk to me about the episode or anything training, nutrition or minds...
#23: With Charlotte Fisher on endurance training through lockdown
May 16, 2020 21:13 - 39 minutes - 54.3 MBIn this episode I speak with nutritionist Charlotte Fisher on training through lockdown. She shares some insights in how endurance athletes can continue to make progress and make training satisfying, even without any races to train for. You can find Charlotte on instagram @charlotte.f.nutrition Please subscribe if you enjoyed this episode. Wanna chat about nutrition, training or mindset? Find me on instagram @superpennie.
#22 Q&A protein timing and metabolism
May 11, 2020 14:51 - 14 minutes - 20.2 MBIn this episode I answer questions on protein timings; and whether people can have fast or slow metabolisms and what affects those rates. This was the third time recording this episode because I was in some kind of echo battle with my microphone. I would appreciate the love if you enjoyed it to make me feel like my efforts were worth it lol
#21: With Danni Tabor - on self compassion through dieting (and life)
May 06, 2020 18:42 - 49 minutes - 67.4 MBIn this episode I speak to wellness coach Danni Tabor on all things self-compassion. This is probably my favourite episode to date, as we unpack why people do the things they do. And how they can change their life by changing the story. You can find Danni on Instagram: https://www.instagram.com/freefanni/ And Danni's podcast, This is Life, on Spotify: https://open.spotify.com/show/1AKTIc3owPzIP1kkJ6Mhd2 Here's the link to the post I mentioned about feeling fat being a smokescreen: http:/...
#20: Managing the guilt and shame of not doing enough
May 04, 2020 08:10 - 7 minutes - 10.4 MBIn this short episode I share some helpful tools on managing the guilt and shame of not doing enough
#19 Over-stretching, meditation and cannibalism
April 27, 2020 19:43 - 9 minutes - 12.8 MBIn this week's episode I discuss how you know when you're over-stretching, how to get started with meditation and why you need discipline not motivation
#18: With Alex Pearson - on behaviour change, willpower and the dark side of meditation
April 22, 2020 14:36 - 1 hour - 24.2 MBI speak to behaviour change expert Alex Pearson on all things behaviour change in this special episode. We discuss why people self sabotage, the role of willpower in behaviour change, and how to make actionable changes today. We also touch on the dark side of meditation
#17: Why does sweat smell?
April 20, 2020 20:01 - 11 minutes - 15.3 MBIn this short episode I discuss the difference between heat sweat and stress sweat, my personal anxiety remedies, considerations for an under thyroid and how to craft a mini workout when you can't be bothered to do a whole one. I also introduce the Fun Fact segment, where at the end of each episode I share a fun fact I learnt - not related to fitness or nutrition. This week's fun fact was pretty fun, if I do say so myself.
#16 Focus on what you can do
April 13, 2020 20:37 - 34 minutes - 47.1 MBIn this week's episode, I discuss adjusting your expectations, focussing on what you can achieve and how to make a habit stick. Our perception of who we are and what matters to us drives our actions, so spend time figuring out who you actually are and what you actually want. I answer questions on maintaining habits post-quarantine, meditation, muscular awareness, training at home, injury-risk in running and using food volume in dieting. This is my longest episode to date, with more questi...
#15 Nutritional considerations for women with PCOS + glute gains at home
April 07, 2020 15:11 - 18 minutes - 24.7 MBIn this episode I discuss the nutritional consideration for women with PCOS and the role of exercise in insulin resistance, as well as how to maintain muscle mass at home and how to adapt to home training
#14: sleep, immune systems and how to set up your home training
March 30, 2020 05:28 - 16 minutes - 22.4 MBWhy you can't boost your immune system (and why you wouldn't want to). What you can do to support a healthy immune system. And how to train effectively at home with no gym
#13: Staying on track, laying foundation habits and a little update
March 23, 2020 14:02 - 12 minutes - 16.7 MBIn this episode I discuss the changes in how I'm helping you guys going forwards, a solid strategy for building new habits and eight tips on staying on track through all of this. You might want a notebook for one of the tasks at the end. Here's a link to Dr Steph's story highlight "The Curve" https://www.instagram.com/stories/highlights/17857845565823531/
#12: Covid19 update + dance parties and home workouts
March 16, 2020 18:00 - 12 minutes - 17.1 MBIn this episode I discuss what I'm doing to make the programme more accessible at home, some tips for keeping your NEAT up in isolation and the silver lining to not being able to do all the fun stuff Here's the link to the NHS Covid19 quiz: https://111.nhs.uk/covid-19 Here's the link to government guidelines: https://www.gov.uk/government/publications/covid-19-stay-at-home-guidance Here's WHO: https://www.who.int/docs/default-source/coronaviruse/situation-reports/20200313-sitrep-53-covid-...
#11: Strategies for behaviour change
March 09, 2020 16:06 - 12 minutes - 16.9 MBIn this episode, I discuss two strategies for successfully establishing new habits to become the person you want to become. Plus a lesson on energy balance, why a person might gain or lose weight, and the point of resistance bands
#10: turning struggles to strength + feminist rage
March 01, 2020 19:00 - 13 minutes - 18.8 MBIn this episode I discuss turning your struggles to strength, why focussing on the small tiny things you can control is better than focussing on the end goal and I have a little rant about men interrupting women in the gym and strategies to deal with them
#9 Vegan protein sources, how to build muscle + aging
February 20, 2020 12:18 - 18 minutes - 25 MBIn this episode I discuss how vegans should mix their protein sources, what you need to do to build muscle and why building muscle is so important. This includes a look at what happens as we get older and what we can do to lengthen our independence in later life. In the introduction I call it episode 8 by mistake - soz lol If you'd like to sign up to the next intake of Strong Habits, here's the link: https://coachpennie.mypthub.net/3/p/88914 It starts Sunday, so you've only got a couple ...
#8: How to maintain weight/progress
February 17, 2020 16:59 - 7 minutes - 10.3 MBIn this episode I discuss how to maintain weight and progress going forwards, the key to long-term success and explain how to create your own workout
#7: Strength training, water intake and motivation
February 10, 2020 15:47 - 18 minutes - 25 MBIn this week's episode I discuss the importance of strength training on your mind and body, why motivation isn't always enough and what you can do to keep going when it wanes, and whether or not you can drink too much water. I also go into what you can do to stop yourself from boredom eating when you work from home and the pros and cons of detox diets. For anybody interested in signing up to the next intake of Strong Habits (starts 23 Feb), you can sign up here: https://coachpennie.mypthub...
#6: diet culture, dieting on holiday, cancer risks
February 03, 2020 10:00 - 28 minutes - 39.4 MBIn this episode I talk about navigating the middle ground between extreme diet culture and the anti-diet movement; how to enjoy your holiday without "ruining" your progress; how to properly warm up for a training session; progressive overload and the benefits of machines vs free weights; and whether or not cheese causes cancer. Here's a link to the 2019 systematic review I mention in the episode: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6352799/
#5: The principles of habit change, plus thoughts on meal plans and juices
January 26, 2020 13:33 - 25 minutes - 35.4 MBIn this episode I discuss the principles of habit change and how you can start changing your narrative to change your behaviour. Plus I discuss why I've not supplied you with any meal plans, training around periods, if juice counts as one of your five a day and how long it takes to digest meat. Here's the link to the gut expert I mention in the episode: https://www.instagram.com/theguthealthdoctor/
Strong Habits Episode 5: The principles of habit change, plus thoughts on meal plans and juices
January 26, 2020 13:33 - 25 minutes - 35.4 MBIn this episode I discuss the principles of habit change and how you can start changing your narrative to change your behaviour. Plus I discuss why I've not supplied you with any meal plans, training around periods, if juice counts as one of your five a day and how long it takes to digest meat. Here's the link to the gut expert I mention in the episode: https://www.instagram.com/theguthealthdoctor/
Strong Habits Episode 4: DOMS, Omega 3 and the ergogenic effect of caffeine
January 21, 2020 09:55 - 12 minutes - 16.8 MBIn this episode I look at why we experience DOMS (delayed onset muscle soreness) and if there's anything we can do about it. I also discuss the benefits of Omega 3 and how much caffeine you need to boost your workout.
#4: DOMS, Omega 3 and the ergogenic effect of caffeine
January 21, 2020 09:55 - 12 minutes - 16.8 MBIn this episode I look at why we experience DOMS (delayed onset muscle soreness) and if there's anything we can do about it. I also discuss the benefits of Omega 3 and how much caffeine you need to boost your workout.
Episode 3: NEAT, protein and shift work
January 12, 2020 17:00 - 13 minutes - 18 MBIn this episode I discuss NEAT, why you should lift weights to build muscle rather than to burn calories and answer your questions on protein, skin and shift work. Here's a link to the dermatologist I mentioned, Dr Anjali Mahto, who is a fountain of knowledge on all things skin related: https://www.instagram.com/anjalimahto/
#3: NEAT, protein and shift work
January 12, 2020 17:00 - 13 minutes - 18 MBIn this episode I discuss NEAT, why you should lift weights to build muscle rather than to burn calories and answer your questions on protein, skin and shift work. Here's a link to the dermatologist I mentioned, Dr Anjali Mahto, who is a fountain of knowledge on all things skin related: https://www.instagram.com/anjalimahto/
#2: Setting intentions for 2020
December 31, 2019 12:42 - 6 minutes - 8.95 MBIn this short episode, I discuss a list of prompts that will help you reflect on 2019 and set your 2020 intentions. New Year's resolutions often fall by the wayside by February. It's time for another approach. I want you to set intentions, make a plan and decide on what you want to get out of 2020. Here's a link to the free 2020 goals helpsheet I mention in the episode: https://pennie3.typeform.com/to/PXQDpb. Fill it out and get your answers emailed to you. Hope you all have a wonderful...
Episode 2, Setting intentions for 2020
December 31, 2019 12:42 - 6 minutes - 8.95 MBIn this short episode, I discuss a list of prompts that will help you reflect on 2019 and set your 2020 intentions. New Year's resolutions often fall by the wayside by February. It's time for another approach. I want you to set intentions, make a plan and decide on what you want to get out of 2020. Here's a link to the free 2020 goals helpsheet I mention in the episode: https://pennie3.typeform.com/to/PXQDpb. Fill it out and get your answers emailed to you. Hope you all have a wonderful...
Strong Habits Podcast: Episode 1, Introductions
December 21, 2019 13:58 - 22 minutes - 31 MBIn this short podcast, I explain the ethos behind Strong Habits and what the programme entails. If you have any questions, email me at [email protected] First intake starts 6 Jan. To sign up, use this link: https://coachpennie.mypthub.net/3/p/84200 Find me on Instagram @superpennie