Feeling a Little Gymotional: Recent Episodes
Sandy Rose
In each episode, Sandy breaks down 2 specific wellness topics: one related to physical health/fitness, and one related to emotional/mental health, providing a nuanced and educated perspective in a relatable, vulnerable, and passionate way, integrating mind and muscle, and using as many run-on sentences as she wants.
As a personal trainer and future therapist with a Masters in Educational Psych and currently earning a second Masters in Clinical Psych, she’s passionate about psychology, learning, fitness, and self-improvement, and honestly she just has a lot of thoughts and feelings to share, if you’re open to it. Whether you are a current/former/future client, a fellow wellness enthusiast, a friend, or a lurker, you and your unique perspectives are all welcome here.
First: How to know whether to get some extra sleep or get in a quick workout. Then: How to repair the damage when you’ve hurt someone without even meaning to (because intent does not change impact).
We cover some basics today: 1. When you’re lifting weights, how many times should you lift it and put it back down? What exactly does it mean to train “to failure,” and why is this helpful? Then, 2. What’s the difference between feelings and thoughts, and why does it matter? And who is ultimately responsible for the feelings that we feel and the thoughts that we think?? (Ok this sounds like the beginning of a Dr. Seuss book)
Ready for a little injection of Tough Love? Holding ourselves accountable today with some truth bombs: In part 1, I talk about owning your health situation, and in part 2 I talk about the importance of taking responsibility for your actions when it comes to maintaining healthy relationships. I break each section into 3 parts: 1) What this means, 2) One tip to make it easier, and 3) the Good news that comes with doing the hard work. Take a deep breath before you dive in; this one may be a little brutal!
What’s the issue with wearing a watch during your workout? Why do I have beef with them? Seems pretty harmless to wear one, right? WRONG. (Well, not wrong, just a nuanced version of that.) Then, I divulge a personal story about my first time in therapy! Wow, I love being vulnerable on the internet.
Beginnings! Where the heck should you even begin if you are new to fitness (or returning after a long hiatus), and also – what should you expect from therapy if you’ve never experienced it before? Tune in to hear me explain how therapists are like brooms.
Y’all. I’m getting super personal in this one! Talking about the things I struggle with myself, both physically and mentally/emotionally. Hopefully it helps normalize the struggle and helps other people feel less alone or abnormal. Just a reminder that, no matter what our career or area of expertise, we’re all just sacks of flesh and electrons floating on a giant rock!
First, expanding on a recent video series I did on Instagram about why you should lift weights even if your main fitness goal is to lose body fat. Then, giving some solid non-medication-related strategies for attacking anxiety (although meds are good too if that’s your plan). Lots of juicy details and bits of advice in this episode; hope it helps!
All about the healing process. What is actually happening when our muscles are sore? And what are some good markers of emotional/mental progress in therapy and/or any journey of personal growth?
My official stance on Before & After pics, plus (in an unplanned by somewhat related combination) how powerful it can be to hear someone say “I see you. I hear you. It makes sense that you would feel that way.”
How much protein should you be eating? And why? What’s so good about it anyway, huh? (Spoiler: A LOT) Also, what makes the difference between a helpful “I” Statement and one that’s less than helpful (and may not even count as an I Statement at all, and may in fact just be an attack on someone's character)?
The political event on 6/24/22 helped deepen my own understanding of why I help people build their strength. In this episode, I share my own thoughts on a nuanced and divisive subject, with an open heart and the understanding that this may not sit well with some listeners. My thoughts are my own and do not necessarily reflect those of any platforms hosting this episode. Back to regular programming next week. Virtual hugs and support to anyone making hard decisions or facing adversity.
A guide for how to plan your own workouts (especially helpful for beginners looking to get into programming their own fitness routine), and why therapists need therapy. You’re gonna get tired of the term “full-body workout,” but hopefully I’ll win you back in the second half of the ep with my reminder that therapists are people too!!
The ins and outs of burpees + what it means to “sit with our feelings” and why it’s important
Time Notes:
1:50 Hot Take Alert
2:51 How working out is like writing
4:47 Why I gladly keep burpees out of clients’ plans most of the time
5:19 Topic #2
5:34 A few signs that “sitting with your feelings” might be helpful for you
7:32 Some questions to ask
7:57 Most important reason to determine why YOU feel a feeling
8:50 Why in the hell would I want to feel a difficult/painful feeling
9:56 Things we might typically do INSTEAD of feeling a feeling
10:17 The two biggest ways that SWOF can help
11:00 Just wanna validate why this may not always be a viable option for everyone all the time
11:22 Some more questions to ask
It's Acronym Day, apparently! Sandy explains what “NEAT” is, and how a general increase in movement can totally improve your fitness routine. Then, we discuss a communication method called “NVC” that can help you ask for things that you need in a healthy way. Time Notes: 0:36 My personal crusade against “steps”
1:10 Reeling in my “hate for steps” just a bit
1:28 Reason #1 walking is great
2:08 Reason #2 walking is great
2:36 Reason #3 walking is great
3:45 A shining moment of overcoming my perfectionistic need to prove my intelligence
4:11 The various things that our body needs energy to do
5:14 What’s a good place to start a new fitness routine as a beginner?
5:40 My current goal for my future therapy practice
6:08 Initial explanation of NVC
6:44 The 4 elements to NVC
6:58 A vignette between partners that could be mitigated using NVC
7:49 The purpose behind using NVC to communicate
8:00 Why people suck at communicating feelings and emotions
8:10 Implementing the four parts of NVC in our vignette
9:33 An important nuance in the process of identifying our own emotions
10:50 The coolest and most powerful part about using NVC
12:06 The importance of being mindful of whether your request is realistic
Sandy starts by explaining a little bit about this new podcast adventure, and then gets into the first two topics: Should you be following a specific workout plan at the gym? Also, what do we think about the phrase “You are enough?” Time Notes: 3:08: The 3 things I hope you’ll get from this podcast
5:05: Topic #1: Following an actual fitness program vs. Working out without a plan
5:36: How it might be helpful to rephrase “working out to feel good” as your actual goal
6:48: What are the elements of following an “actual fitness program”
7:39: Why they say “fitness is boring”
8:02: Answering whether you should follow a program or just do whatever I want at the gym
8:56: Topic #2: The concept “You are enough” and what the heck this even means
9:43: Is this what it means?
11:21: Surely this isn’t what it means, right?
12:45: If I could just leave you with one thing