BITE SIZE: Tips and Strategies to Help Navigate DOMS/Muscle Soreness
Release Date: 02/20/2023
Valentines Day Special: Self Love + Celebrating Your Body for what it Can DO
Finding Fitbliss
In this episode, Jess sits down with our wonderful coaches Carrie, Kassie and Sarah to discuss all things self love. P
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Omega 3s, Fatty Fish, Fish Oil + Our Health W/ the Team RD, Julie Hansen
Finding Fitbliss
In this episode, Jess sits down with our team Registered Dietician to discuss the benefits of ingesting Omega 3 fatty acids and the key differences between taking fish olil and eating fatty fish. LINKS:
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Managing Life and Fitness w/ ADHD with Lynndsey, Natalie, Katie and Licensed Therapist Jessica Oakley
Finding Fitbliss
In this episode the team sits down with Jessica Oakley, licensed therapist, to discuss all things ADHD, including what it is, how it impacts people differently, the importance of diagnoses, treatment options, strategies and behavior therapy techniques to manage it alongside your fitness and nutrition goals. If you'd like to work with us, we are currently accepting coaching applications. TIMESTAMPS: 00:00 - 03:20 Catching Up 3:28 - 9:06 Introductions + Some Research 9:07 - 16:13 ADHD Definition, Diagnosis + Lived Experience 16:14 -...
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BITE SIZE: How to Add Cardio to Your Strength Training for Best Outcomes - A Quick Guide to Concurrent Training w/ Nat
Finding Fitbliss
In this episode, Jess sits down with our Chief Science Officer and Master Lifestyle, Powerlifting and Physique Coach, Natalie Adair-Suazo for a crash course on adding cardiovascular training to a lifting regime (and vice versa). For a comprehensive read on the current research, check out If you need help with your goals, please fill out a coaching application to schedule a free consultation with one of our professional health and fitness coaches. Please support our work by leaving us a review on Apple Podcast, Spotify, and/or Google.
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Cheers to 2024: Our Thoughts on 75-Hard, Back Pain After Lifting, Training at Planet Fitness + MORE w/ Chantel Hall and Lynndsey Eldridge
Finding Fitbliss
In this episode, Jess sits down with Lynndsey and Chantel to ask questions sent from our listeners and clients. The general theme was Setting Goals in 2024 and the ladies get into some hot topics. If you like this style of episode, please let us know and if you would like to submit a question, please use TIMESTAMPS: 00:00-06:00 - INTRO 6:50 - 15:00 - BACK PAIN AFTER LIFTING 15:20 - 27:55 - OUR THOUGHTS ON 75 HARD 28:00 32:27 - TIPS FOR TRAINING AT PLANET FITNESS 32:30 - 44:00 - TIPS FOR ACHIEVING A MORE "TONED" PHYSIQUE 44:12 - 51:00 -...
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BITE SIZE - High Fasted Glucose, Insulin Resistance + Strategies to Make Improvements w/ the Team RD
Finding Fitbliss
In this truly bite-sized episode, Jess asks our team Registered Dietitian, Julie Hansen, and coach Katie Crawford all about Insulin Resistance. Jess learns that a lot of people may be struggling with insulin resistance and not even know it. The bottom line is, if your body is showing sings of insulin resistance, your metabolism is not functioning at its best and it can make it more challenging to lose, or even maintain, body weight and this condition is often associated with other chronic health conditions. Schedule a free consult: TIME STAMPS Introductions - 00:00 - 2:45 What is...
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Tis the Season of Letting Go of Perfection, Autoimmune Flares + Birth Stories and The 4th Trimester with Sami and Kelsey
Finding Fitbliss
This episode starts with Natalie, Lynndsey and Sami sharing perspectives to help our listeners get through the rest of the holidays and their personal updates. Natalie shares a little about her recent autoimmune flare and encourages Lynndsey and Sami to be mindful of their language when talking with their clients going through autoimmune issues. Next, Sami leads a in depth conversation about birth, the 4th trimester and she and Coach Kelsey share their birth stories and everything they've learned over the course of having three children in three very different birth scenerios. ...
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BITE SIZE - Glute Training Cues, Nutrition + Rep Ranges w/ IFBB Pro Chantel Hall + Are Banded Workouts a Waste of Time??
Finding Fitbliss
A candid conversation between Jess and Chantel Hall, IFBB Pro and Master Lifestyle and Bikini Prep Coach, all about glute training. This is a neat episode as Chantel provides so many nuggets of wisdom from her experience as an athlete and her experience training hundreds of people to their lifestyle and contest prep goals. This is a great episode for anyone looking to build muscle specifically for aesthetics or bodybuilding, but as you'll learn from Chantel, strength is part of creating shape as well! Episode Timestamps 00:00 - 2:15 - Introductions 2:15 8:12 -...
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Discussing the Myths, Risks, Benefits and Stigma Around Drugs like Semaglutide,Ozempic, Wegovy + Our Thanksgiving Plans
Finding Fitbliss
In today's full-length episode, first, we will catch up with Natalie, Sami, and Lynndsey on all things work/life/school updates and Thanksgiving plans. Then we move on to a roundtable discussion with our Chief Science Officer Natalie, Founder Lynndsey, and Master Coach Katie on all things Ozempic/Semaglutide and other similar drugs. The ladies don't hold back on this episode; you can hear them discuss coaching considerations in real-time. If you are considering one of these drugs or interested in having an evidence-based understanding of the drug(s), alongside our professional experiences --...
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BITE SIZE - Honoring Your Needs, Boundaries, and Goals During this Thanksgiving (And Beyond) w/ Jess, Carrie + Annie
Finding Fitbliss
We are just over a week from American Thanksgiving, the jumping-off point of the last six weeks of the year, often referred to as the "holiday season." On today's bite-size episode, Jess, Carrie, and Annie embark on a thoughtful conversation about boundary setting, mindfulness, and self-awareness to honor your needs this Thanksgiving and beyond. We will see you next week during our full-length episode for a detailed discussion on the science and nuance regarding the Semaglutide/Ozempic "craze." For Coaching or to submit a question for the podcast - Follow our team -...
info_outlineIn this episode, Jess hosts Lynndsey on a very quick discussion on strategies that can help alleviate or at least help with muscle soreness. They go over easing into training as well as post-exercise active recovery, compression clothing, heat/cold exposure, massage, foam rolling, and Lynndsey's personal habits to stay fresh for her training!
References:
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Beliard S., Chauveau M., Moscatiello T., Cros F., Ecarnot F., Becker F. (2015). Compression garments and exercise: no influence of pressure applied. J. Sports Sci. Med. 14, 75–83.
Bieuzen F., Brisswalter J., Easthope C., Vercruyssen F., Bernard T., Hausswirth C. (2014b). Effect of wearing compression stockings on recovery after mild exercise-induced muscle damage. Int. J. Sports Physiol. Perform. 9, 256–264. 10.1123/ijspp.2013-0126
Brown F., Gissane C., Howatson G., van Someren K., Pedlar C., Hill J. (2017). Compression garments and recovery from exercise: a meta-analysis. Sports Med. 47, 2245–2267. 10.1007/s40279-017-0728-9
Crane, Justin D., Daniel I. Ogborn, Colleen Cupido, Simon Melov, Alan Hubbard, Jacqueline M. Bourgeois, and Mark A. Tarnopolsky. “Massage Therapy Attenuates Inflammatory Signaling After Exercise-Induced Muscle Damage.” Science Translational Medicine 4, no. 119 (February 1, 2012): 119ra13-119ra13. doi:10.1126/scitranslmed.3002882.
Dupuy, O., Douzi, W., Theurot, D., Bosquet, L., & Dugué, B. (2018). An evidence-based approach for choosing post-exercise recovery techniques to reduce markers of muscle damage, soreness, fatigue, and inflammation: A systematic review with meta-analysis. Frontiers in Physiology, 9. https://doi.org/10.3389/fphys.2018.00403
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Herbert R. D., de Noronha M., Kamper S. J. (2011). Stretching to prevent or reduce muscle soreness after exercise. Cochrane Database Syst Rev. CD004577. 10.1002/14651858.CD004577.pub3
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Kargarfard M., Lam E. T., Shariat A., Shaw I., Shaw B. S., Tamrin S. B. (2016). Efficacy of massage on muscle soreness, perceived recovery, physiological restoration and physical performance in male bodybuilders. J. Sports Sci. 34, 959–965. 10.1080/02640414.2015.1081264
Nahon, R. L., Silva Lopes, J. S., & Monteiro de Magalhães Neto, A. (2021). Physical therapy interventions for the treatment of delayed onset muscle soreness (DOMS): Systematic review and meta-analysis. Physical Therapy in Sport: Official Journal of the Association of Chartered Physiotherapists in Sports Medicine, 52, 1–12. https://doi.org/10.1016/j.ptsp.2021.07.005
Schoenfeld, B. J., & Contreras, B. (2013). Is postexercise muscle soreness a valid indicator of muscular adaptations? Strength and Conditioning Journal, 35(5), 16–21. https://doi.org/10.1519/ssc.0b013e3182a61820
Strategies for reducing delayed-onset muscle soreness. (n.d.). Human Kinetics. Retrieved January 26, 2023, from https://us.humankinetics.com/blogs/excerpt/strategies-for-reducing-delayed-onset-muscle-soreness
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Zainuddin, Zainal, Mike Newton, Paul Sacco, and Kazunori Nosaka. “Effects of Massage on Delayed-Onset Muscle Soreness, Swelling, and Recovery of Muscle Function.” Journal of Athletic Training 40, no. 3 (September 2005): 174–80.
Zainuddin Z., Sacco P., Newton M., Nosaka K. (2006). Light concentric exercise has a temporarily analgesic effect on delayed-onset muscle soreness, but no effect on recovery from eccentric exercise. Appl. Physiol. Nutr. Metab. 31, 126–134. 10.1139/h05-010