#036 Ow My Back

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Sometimes it seems like everyone has back problems, doesn’t it? Backs are complicated (so many muscles PLUS a spine!) but there is a lot we can do to try and keep ourselves pain free. Daphnie explains some back anatomy (backnatomy?) and gives us some easy tools for preventing and treating pain. Plus, we learn another one of Daphnie’s Favorite Exercises.

Links in this episode: Spinal Anatomy image, Back Muscles Anatomy image, Stiff by Mary Roach, Superman form, Plank form, Side plank form, Single leg bridge form, Our Ab episode, Superman lat pulldown

#036 Ow My Back
Joanna Flamm and Daphnie Yang

#031 Spring Break Workout

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Spring has sprung, so it’s time to get outside and work out! In this week’s episode, Daphnie gives us some general tips for working out in your favorite yard or public park. Then, she shares a brand new outdoor workout that she created just for Just One More listeners! Plus, we talk about what to order at Dunkin Donuts in “Best Choice”.

Links in this episode: SPIbelt, Fuelbelt with water bottles, Daphnie's recommended exercise band, tabata timer

#031 Spring Break Workout
Joanna Flamm and Daphnie Yang

#027 Abs

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Everyone wants hot abs, and everyone on the internet will tell you how to get them if you hand them $50 and make room in your apartment for some weird metal torture device. In this episode, Daphnie explains what your ab muscles actually are and why they’re so important (they’re not just for looking hot, people). Joanna does a series of ab exercises punctuated by loud groaning. Plus, Daphnie gives us snack advice in What Your Trainer Eats.

Links in this episode: Abdominal muscle anatomy drawing, plank form, side plank form, reverse crunch form, full sit up form, Superman form

#027 Abs
Joanna Flamm and Daphnie Yang

#022 Winter Workouts

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It feels harder to work out in the winter. It’s cold (duh), it gets dark early, and no one can see your body under all those sweaters anyway. But in the quest for #NoWinterLayer, Daphnie has some suggestions for how to make the most of winter workouts. We talk about how to create an at-home workout, how to make the dreadmill your friend, and what the heck broomball is. Plus, we discuss dessert in What Your Trainer Eats.

Links in this episode: Fitness Blender, Yoga with Adriene, PopSugar Workouts, Men’s Health Videos, Face mask, Wall-E Clip that Joanna mentions, Under Armour ColdGear

#022 Winter Workouts
Joanna Flamm and Daphnie Yang

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#019 Injuries and Prevention

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Ugh, injuries. The worst. They throw everything out of whack, including our fitness routines. In part one of our “Injuries, Prevention, and Recovery” series, we talk about why and how we get hurt, and what it does to our hearts and minds. But don’t worry! Daphnie also shares her 4 Keys to Preventing Injury During a Workout, so you can make sure you don’t get hurt in the first place. Plus, we answer a listener question about how to handle nutrition and exercise when your workday doesn’t start until 5pm.

Links in this episode: NPR story about healing lower back pain with exercise, Buy a foam roller already, Here are some bars you might like to eat

#019 Injuries and Prevention
Joanna Flamm and Daphnie Yang

#010 Intro to Strength Training

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Joanna and Daphnie attack the myths surrounding strength training, especially for women. This episode explains why strength training is good for you, why it won’t turn you into Arnold Schwarzenegger, and how you can do it in your tiny apartment without any equipment. Plus, Joanna apologizes to Daphnie on behalf of all normal people, and Daphnie answers a listener question about mixing vegetables and fruit in smoothies.

 

Links from this episode: Powersystems link for dumbells, Fitness Blender, HIIT It classes

#010 Intro to Strength Training
Joanna Flamm and Daphnie Yang

#007 Metabolism

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Daphnie busts open Joanna’s myths about metabolism by explaining what your metabolism actually is. Find out why Daphnie hates calorie counting, why starvation diets don’t work, and why we keep talking about cavemen. Then, Daphnie names some Super Cool Hacks to help you get your metabolism operating at peak performance like some sort of fancy car.

#007 Metabolism
Joanna Flamm and Daphnie Yang


#006 How to Start Running

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Did you get inspired by the NYC Marathon this weekend? Just One More did! Joanna and Daphnie talk about how anyone (even normal people!) can start running. Important topics: why running is good for you, how to build up from walking to running, what equipment you need (and what you don't), and how to keep yourself from getting injured. Just remember: warm up, stretch, foam roll, ice.

Links from this episode: Team Challenge (Daphnie's team), JackRabbit Sports (great for getting fitted for shoes), Power Systems (for ordering a foam roller), Gothamista foam rolling video starring Daphnie!

#006 How to Start Running
Joanna Shaw Flamm and Daphnie Yang

#004 Routine

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Part of becoming more awesome is setting up an exercise routine. (We know, we know. Becoming more awesome is hard and annoying.) What are some good ways to make it easier to make time for working out? How often do we really need to be doing it? And, for us normal people...what if you miss a day and break your routine? Plus, Daphnie talks us through her favorite exercise (here’s a GIF of her doing it forever without stopping!)

#004 Routine
Joanna Flamm and Daphnie Yang

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