Strong & Simple Podcast

It's back to school time and that has many parents and caregivers unfortunately stressing out about school lunches - whether they're packing them or their child is getting their lunch from the school. In this minisode, Marissa discusses the unrealistic standards and expectations caregivers have for themselves and others around this topic, quells common concerns about the nutritiousness of school l...

CW: Discussion of calorie counting, weigh ins, and examples of calorie ranges and food "values" If you haven't done Weight Watchers, chances are you know someone who has. It's been around for over 50 years and may be described by some as iconic of the diet industry. In this episode, Marissa and Michelle dig into the history of this company, break down its diet plans, share their own personal exper...

We all have seasons in our lives when we are busier than other times.  As we transition from Summer into Fall, Michelle is also transitioning back to teaching full time, which means being MUCH busier than she has bene the past 8 weeks or so.  If you are a teacher or someone who has had relaxed hours during the summer you could be in a similar transition right now. In this mini-sode, Mich...

Wanjira Njenga (she/her) is a menopause coach, yoga teacher, movement educator, and personal trainer who specializes in taking care of menopausal people with strength training, nutrition, yoga and movement.  Wanjira is passionate about encouraging women to move more, strength train, move away from restrictive diets and extreme workouts and supporting them to thrive in menopause.  She sup...

It's our 50th episode and we're celebrating with the one and only Coach Jessie Rard! Jessie (he/they) is the owner of Twisted Fox Training and creator of Lifting for Length, a weightlifting program designed for circus artists and hyper-mobile individuals to gain strength and flexibility. Jessie started coaching in 2016, took a break from teaching to pursue training at the San Diego Circus Center,...

Marissa and Michelle sit down with Mark Breedon to discuss the importance of strength training, particularly for women. They discuss how weight loss goals can be problematic, why lifting heavy weights is important for everyone, and how to overcome gym anxiety among a whole lot of other awesome topics. They also dig into Mark's training approach and why he primarily trains women.  Mark Breedon...

In this week's minisode, Marissa unpacks what "healthism" is, the ways it shows up in everyday life, and how it causes harm both to the individual and society as a whole. She discusses how it contributes to anti-fat bias, eating disorders, and government policies that fail to address critical disparities. She also lays out how you can start combatting healthism right now. 

Jarrod is a strength and conditioning coach located in Brookline, MA who loves coaching young people because it "gives me a chance to put some good knowledge in their heads so we can cut out all the myths out there early on and help them look after themselves for the rest their lives."   In addition to discussing his passion for training young folks, we also shoot the shit about his love of r...

Protein has been a hailed as the queen of macros in many fitness circles. In this episode Michelle discusses: Why protein is amazing How much protein you should aim to eat each day Great protein sources How to make tracking this simple and non obsessive. CW: Michelle discusses calories, formulas that involve body weight for determining protein intake and recommmendations for protein intake that in...

Samantha Mendonca joins us on the podcast this week to discuss her work as a fat activist, embodiment coach, pleasure mentor, and sex educator. We discuss anti-fat bias and fatphobia, body image and body acceptance, myths and facts about body weight, and where self-discovery and pleasure come in along the body acceptance journey.  Samantha is a fat activist, embodiment coach, pleasure mentor,...

Have you ever heard a nutrition or wellness influencer tell you to "shop the perimeter" at the grocery store? Or maybe you've heard "eat the rainbow"? These are catchy little one-liners intended to make healthier eating habits simpler, but they really miss the mark and, in this week's minisode, Marissa explains how. Are frozen fruits and veggies less healthy than fresh ones? Are canned vegetables...

Juice Plus is an MLM that sells powdered fruit and vegetables in capsules, among other products. But what do those products actually bring to the table nutritionally? What's the deal with the studies behind their products? Are they worth the money? What does "better than organic" even mean? Should you try their Shred 10 program? We shared what you need to know about this company and their products...

Content warning: discussion of calories and common diet phrases utilized when tracking. Out in the wild world of the internet, you're going to hear a lot of opposing view points on tracking: both nutrition tracking and fitness tracking.  However, on social media, much fitness and nutrition information is hyper polarized because that's how coaches learn to market and draw attention to themselv...

Noel is a veteran indoor cycling instructor of the boutique fitness world, specifically indoor cycling who now travels worldwide to to lead continuing education workshops for instructors and new studios.  In 2018 she started Boutique Fitness Talks who has a mission of connecting & mobilizing fitness studio founders of all formats and in 2021, Noel co-founded a continuing education course...

Food labels can be confusing! Is the serving size what you're supposed to eat? What does "all natural" really mean? What does "based on a 2000 calorie diet" mean? What parts of the label are regulated and which are not? Marissa answers these questions and more in this minisode!

This week Niki Szenasi joins Marissa and Michelle to talk about burnout. What are the symptoms of burnout? Why should you not ignore it? How does burnout impact your health and well-being? What are some things you can do to avoid or start to recover from burnout? Niki is a NYC-based online wellness coach helping busy, health conscious women recover from burnout so they can find balance and feel li...

It's the day after a long weekend and holiday and the diet ads, especially for quick jump starts, detoxes and cleanses are rampant! If you are feeling bloated, guilty and/or inclined to start a new diet today or this week, Michelle invites you to stop, take a deep breath and listen to this episode. Today, she discusses the diet cycle that so many of us are stuck in, how to break free from the cycl...

In this conversation, Michelle and Marissa respond to Roe v. Wade being overturned by SCOTUS this week and our firm belief in bodily autonomy for all humans, including in fitness and nutrition.  In the fitness, nutrition, and wellness industry we continue to see strong threads (and a foundation of) of racism, ablism, homophobia, transphobia, and misogyny woven throughout the practices of gyms...

Protein and 2 vegetables? Protein, vegetable, starch? What makes a balanced meal "balanced"? Marissa breaks down the components of a meal that meets your nutritional needs while also leaving plenty of room for enjoyment. The good news is, it's not as complicated as it seems and there are some simple tricks you can use to help you out. Tune in to learn how to simply assemble a balanced meal for you...

The diet and wellness industry is a $72 billion industry and growing.  Because of marketing and advertising and also some not best intentioned  companies and coaches, the waters can become murky and hard to shift through when seeking non-diet supports for nutrition and fitness.  In this episode, Michelle and Marissa discuss some common red flags to look for when deciding on a coach...

This weekend I (Michelle) had the pure joy to support, help organize and lift in Pull for Pride Boston, an inclusive and welcoming deadlifting competition to create safe athletic spaces for TGNC folks and all bodies.  Not only did I pull a new Personal Best, but being in community with so many incredible athletes has lit me up!  An important lesson about consistency and how this does not...

Erica Webb joins Marissa and Michelle all the way from Australia to talk about what happens when you start treating yourself with kindness instead of contempt, how to approach intentional movement in a way that incorporates that self-kindness and caters to your needs, and how she helps people as a somatic exercise, yoga, and pilates instructor.  Erica is a mindful movement coach who uses Soma...

In this week's minisode, Marissa talks about the non-financial costs of dieting and offers some thoughts to help if you're struggling with your nondieting or undieting journey. 

Michelle and Marissa talk all things micronutrients! What do vitamins and minerals do for our bodies? What happens when we have a nutrient deficiency? Do we really need to take a dietary supplement and what do we need to know about them? How can you make sure you're getting all the vitamins and minerals you need? We answer these questions and more!  Resource Links: Labdoor: www.labdoor.com Co...

When the temperatures and humidity start to soar, we want to ensure we are working out safely if we choose to exercise on those days.  Knowing and monitoring for signs of dehydration, heat stroke, and heat exhaustion are imperative to our safety and well being.  In this mini-side, Michelle discusses what these signs can be and tips to implement on those hot and humid days so we do not ge...