Bend and Snatch

Chatting with trans activist and model Maxine Heron about her work with NotAPhase, the state of trans rights in the UK at the moment, and how we got hereEmail your MP using the NotAPhase template before the end of June: https://notaphase.org/contact-your-mp/ Book your ticket for Sheffield Pride Deadlift Party: https://www.stronghabits.uk/event-details/sheffield-pride-deadlift-party-2026-1 Donate t...

I've spent the last year trying to see if I can become a runner whilst still progressing in weightlifting and splits training - as a hypermobile elder millennial with a history of joints that don't know how to do their job I managed to PB my snatch, clean & jerk, back squat, front squat and RDL all while getting a better, more consistent front split, closer to the ground in my middle s...

With Dr Kai Thomas, from the University of Cardiff, and H Arlo HarrisPart 2 in my series exploring why trans+ people have higher rates of eating disorders compared to cis peopleWe get into the science around eating disorders in trans populations, and H shares their story of how disordered eating, high-level sport and over-training left them with lifelong health conditions that changed everythingNO...

*trigger warning* discussions of eating disordersPart one in a two-part series exploring why trans+ people have higher rates of eating disorders. In this episode I speak with mixed movement specialist Olive about their personal experiences of orthorexia and the role gender played in their disordered behaviours around food and exerciseAs well as Dr Rachel Evans, a psychologist specialising in eatin...

I spoke to Lucas (  ⁨@rangeofstrength ⁩ ) about his journey through sport, strength and flexibility. He shared lessons from injuries over the years and mentors that helped shape him into the coach he is today. Lucas shares powerful insights on how to integrate diverse training modalities for long-term success, blending different styles and keeping training fun. In the episode, he mentions a few tr...

In this short episode, I look at the research to see if lifters need to worry about their carb intake I cover carb timing and dosages for performance and muscle building and look at how much glycogen lifting really depletes. meta 2025: https://pubmed.ncbi.nlm.nih.gov/41420384/   meta 2022: https://pubmed.ncbi.nlm.nih.gov/35809162/ carbs on strength 2022: https://pmc.ncbi.nlm.nih.gov/articles/PMC88...

Uncovering the Legacy of Abbye Stockton: Pioneering Women in Strength and Cultural Shifts Discover the inspiring life and impact of Abbye Stockton, a trailblazing woman who redefined strength, femininity, and societal perceptions of women in fitness. In this episode, we explore her historic feats, contributions to women’s strength sports, and how her story echoes today’s ongoing fight for gender e...

I spoke to Tasha Louie about how she achieved the Van Damme Split, combining strength and flexibility training, and how to navigate injuries. This was a really interesting chat about balance and perspective in training and life and a reminder that there's no such thing as too old to start training or learn a new skill. Follow Tasha on Instagram @tasha.louie Follow Pennie on Instagram @superpen...

Talking about the importance of cardio and looking at how it impacts lifting. I discuss how to effectively integrate cardio into a weightlifting programme and share how I went from zero running to 3 sessions a week whilst still hitting various lifting PBs in the gym. Find Pennie on Instagram: @superpennie Train with Pennie: ⁠ StrongHabits Training App Code: YOUTUBE25

Many women are advised to focus on cardio for their health, with a big push towards Pilates particularly popping off of late. But when it comes to bone density, longevity, and independence, cardio and Pilates aren't enough - especially if you wanna ward off osteoporosis. In this episode, I break down why strength training and plyometrics are essential for women, especially as they approach and...

Get the cheat sheet FREE: https://mailchi.mp/f1e6ee987070/performancenaps Looking at the latest research to see how we can make the most of napping to boost athletic (and cognitive) performance. Do you ever take afternoon naps? Have you noticed any meaningful difference in your training when you do? References:PMID: 37700141PMID: 34559915.PMID: 36690376PMID: 33920560Find Pennie on Instagram: @supe...

I spoke to Jessie Rard about his unique journey from a self-taught semi-professional circus artist to coach, as they navigated health challenges like long COVID and hypermobility. We discuss the importance of strength training for hypermobile individuals, the complexities of Ehlers-Danlos syndrome, and the intersection of neurodiversity with hypermobility. We also chat about the Venn diagram of hy...

In this brief, Pennie discusses the role of isometric exercises in muscle growth and hypertrophy. They explain what isometrics are, present findings from recent studies comparing isometric training to dynamic contractions, and share practical applications for incorporating isometrics into workouts. The conversation emphasises the importance of muscle control and the potential benefits of isometric...

Pennie speaks to James Lee, a pharmacist, nutritionist and strength coach, about GLP1 medications They discuss who these meds are for, what they do and what the risks of using them are They also touch on the shame and stigma associated with medicated weight loss Find James on Insta @JamesLeePT And on Skool Find Pennie on Insta @superpennie Get 50% off your first month inside Pennie's Strong Ha...

In this episode of Bend and Snatch, host Pennie Varvarides talks with Garrett Kuljian, AKA  @Gmoneymvmt  , about flexibility, movement, and hand balancing. Garrett, a doctor of physical therapy and hand balancer, shares his journey into flexibility training, starting from Olympic weightlifting to mastering handstands. They discuss integrating strength and flexibility in training, the importance of...

Coach Gabby Brost shares her journey as a strength athlete and coach, discussing her experiences with Ehlers-Danlos Syndrome (EDS), Celiac Disease, POTS and chronic fatigue, and how it has shaped her approach to training and coaching. She emphasises the importance of creative problem-solving, communication, and autonomy in coaching, particularly for individuals with chronic conditions. Gabby also...

Unlocking old school strength: how forgotten lifts could be the secret to moving well in your 50s In this episode, Pennie speaks with James Fuller, AKA @strongmanarcheology, about bringing old school strength training into modern physical culture They look at the benefits of incorporporating old style lifting into your routine and ways to fit these old lifts in to your training They also discuss a...

In this conversation, Coach Pennie and Dr Richie Kirwan delve into the complexities of nutrition, particularly focusing on Joe Wicks' recent documentary that sparked widespread discussion about Joe's black and white thinking around food, along with the risks and benefits of ultra-processed foods. They explore the misconceptions surrounding ingredients like aspartame, the role of nutrition...

In this episode of Bend and Snatch, Coach Pennie and Elana Jones discuss the evolution of flexibility and strength training, the importance of measuring progress, and the differences between flexibility and mobility. They explore the different types of flexibility training, the benefits of combining flexibility with strength, and offer practical tips for incorporating flexibility into your trainin...

In this episode of Bend and Snatch, Coach Pennie shares inspiring stories of strong women from the Bronze Era of strength training. Highlighting the remarkable feats of Lulu Hurst, a young illusionist, Katie Sandwina, a circus strongwoman, and Vulcana, a British performer known for her incredible strength and bravery. The conversation explores the societal challenges these women faced and their im...

Join Coach Pennie and Dr. Sapphire Cartledge as they explore the crucial role that sleep plays in maintaining health and preventing dementia. Discover how getting the right amount of rest can significantly impact your memory function and reduce the risk of diseases. They cover the six pillars of health and provide some simple steps to help listeners live their best lives. Pennie also shares a stor...

Dr. Carolina Are discusses her unique position as a pole dancer and academic, exploring the intersections of performance, censorship, and social media dynamics. Discussing the evolution of censorship across social media platforms, the impact of deplatforming on creators, and the challenges of navigating social media as a space for work and community. Carolina emphasises the need for transparency i...

In this engaging conversation, Coach Pennie speaks with Lucinda Livingstone, a queer coach, nutritionist and leisurely hybrid athlete, about their journey through marathon training, overcoming injuries, and navigating competitive sports as a non-binary human. Lucinda shares their experiences with injury recovery, the importance of setting realistic goals, and the joy of being a hybrid athlete who...

In this solo episode of Bend and Snatch, host Pennie reflects on various themes surrounding fitness, body image, and personal growth. They discuss her own experiences with body image, the importance of strength training, and the misconceptions surrounding women's fitness. Pennie shares transformative stories from their clients, emphasising the impact of fitness on confidence and self-worth. Th...

In this episode, Pennie Varvarides shares a little insight into how ADHD has impacted their weightlifting and discusses the concept of demand avoidance. They discuss their experiences leading up to a weightlifting competition, the impact of ADHD on their training, and the importance of understanding personal motivations. Through this short story, Pennie highlights the significance of finding joy i...