Muscle Spasms: Recent Episodes
Be Frank Network
Mara Marek, Comedian and Elite Personal Trainer and Elysia Cronheim, also an Elite Trainer and Ninja, host a weekly podcast to discuss everything fitness including fads, myths, food and exercise tips with other fitness professionals, coaches and professional athletes.
In this episode of Muscle Spasms Mara Marek, talks about the motivation to get a workout done, and is later joined by Arezan with an interesting snack.
In the first episode of 2023, Mara Marek talks about New Year's resolutions and the benefits of cold plunges and is later joined by Arezan to talk about persimmons.
follow us on IG: @maramarek @muscle.spasms @marezansquad
Professional football defensive line coach, Sean Spencer, aka Coach Chaos, and coach of coaches for USA weightlifting, Bobby Sirkis join Mara Marek for episode 2 of the second season of Muscle Spasms
Jordan Kilganon, dunk master of the world, and Explosives expert who can teach anyone how to dunk, Ryan Moody, join Mara Marek for the premiere episode of Season 2 of Muscle Spasms. Jordan talks finding balance in life in addition to his extreme hops, his travel schedule, reading lists and how he started and maintained his dunking career. The featured trainer, Ryan Moody, talks the science of Jordan's hops, and how explosive training is essential for anyone and everyone. Improve your athletic performance or reduce falling and frailty as we age...(which is the leading killer of us people). We round it all out with another killer segment of Eating Limes with Arezan.
Today’s episode gets real in a different way as Elysia and Mara share some deep personal truths and recent ER adventures to break down physical & mental distress through a heightened pandemic two years. They explore the connection between the mind and body— certain organ failures can lead to personality disorders, hormonal over-production can lead to constant panic, inflammation and distress. Gut issues, depression, panic, anxiety, brain fog, body aches, inhibited sleep-- the list goes on— these symptoms can be caused by a plethora of stimuli but one thing stays true: Your mind has the power to calm your body and vice versa. Ever listened to your favorite song to amp yourself up before something important? Same principle. Meditation comes in many forms, music, stillness, silence, painting, writing, and can lower your cortisol through breath work, mindfulness, and full body awareness.
Scientific resources for the study of meditation and effects on hormonal control and endocrine system:
https://www.sciencedirect.com/science/article/abs/pii/S1043276020300230
https://www.liebertpub.com/doi/abs/10.1089/acm.2010.0718
https://www.rickhanson.net/perf-cgi/3pp/https/static1.squarespace.com/static/52402ca4e4b0b7dd2fafe453/t/53921ca0e4b08aab4b7ecd35/1402084512948/the-neural-basis-of-the-complex-mental-task-of-meditation-neurotransmitter-and-neurochemical-considerations.pdf
Find us: IG/FB : @muscle.spasms @maramarek @elysian.fom
Find Be Frank Network:
@befranknetwork www.befranknetwork.com
Mara and Elysia get hot and heavy into the ever-sexy topic (after a very revealing intro about hormonal balance and over zealous screen time)— TOE SPACERS! Never heard of ‘em? They’re silicone molds that you wear on your toes to keep them apart while you work, the reverse-braces, if you will. They’re beneficial for anyone who wears shoes. I’m lookin’ at YOU kid! If you have knee or hip pain, postural control issues, wear heels or cute little sneakers to the gym, suffer from bunions, plantar fasciitis, the list goes on— THIS. WILL. HELP. Tune in to learn how to gradually turn the foundation of your body from sand into concrete for overall quality of life, mobility, and easier pathways to those madd swole gainzzzz.
Please rate & review on iTunes or or follow wherever you’re hearing us now!
Stay tuned for the new website (launch TBD) musclespasmspod.com
Until then find us and all of Be Frank Network at: www.befranknetwork.com
IG & Facebook:
@muscle.spasms
@Maramarek
@elysian.form
Creator of Landmine University Alex Kanellis joins Elysia and Mara to give some insight into physical functionality while still getting madd gainz. Having played football and being a strength coach for 10 years with every sought-after certification in the fitness books, he found something lacking in the rigidity of functional fitness. His program focuses on gait, rotation, and explosiveness. He uses terms that even our nerdy hosts haven’t heard or used before in their endless fitness research— ie. Spinal engine?! Tell us everything!!!
Tune in to hear how functionality, mobility, and proprioception are not a one-size fits all, but instead an art to be mastered to bring creativity and flow back to the world of getting swole.
Find Alex:
www.landmineuniversity.com
IG: .@landmineuniversity
Find us:
IG & Facebook: @muscle.spasms
.@maramarek
.@elysian.form
www.befranknetwork.com
COMING SOON: NEW WEBSITE AND PATREON!! STAY TUNED. Wherever you find your podcasts.
Time and time again we all get headaches, something we accept as being human. But WHAT IF there was a way to prevent many head and shoulder pains from taking pressure off of the upper traps through posture, correct form, and stretches (not just stretching, the right stretches) to solve this nonstop issue? Elite NYC personal trainers and overall fitness nerds Elysia and Mara dive into the science of why the Upper Traps (trapezius) overwork when we don’t even know it’s happening, when we do an exercise even slightly incorrectly, when we rely on painkillers alone. Tune in to hear what causes tight traps, how to prevent it, and how to change small habits to prevent stress headaches in your already stressful life.
Find us on IG for the how-tos to go with the science:
@muscle.spasms
Maramarek
@elysian.form
Please rate, review, subscribe, share and care! It helps us keep this nerd-train rolling, and hopefully, keeps your life a little more pain-free, healthy, and fitness-minded without pressure.
Show by: Be Frank Network: www.befranknetwork.com
Mara and Elysia talk about the popular trend HIIT. Everyone is doing it, but should everyone be participating? LISTEN AND SEE! But for those who love to read...here's a little written preview:
What is HIIT Training:
High-intensity interval training is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods, until too exhausted to continue.
It’s great for those who are short on time as a way of maximizing your time spent in the gym. A typical HIT session, not including your warm up, SHOULD last a maximum of 20 minutes.
Many of the benefits of HIIT training have been vastly overstated by the media and marketers but there are definitely some advantages to it.
PROS:
HIIT training SUPPOSEDLY leads to greater EPOC (excess post-exercise oxygen consumption) when compared to continuous exercise. This means that after you have finished exercising, your body will continue to burn calories at a higher rate than normal. The evidence base is small, but at least one study has shown that you can match the training effect of continuous training in less time using a proper HIIT protocol.
You get maximum benefit for decreased time investment. Since we are all super busy and stressed for time, and can’t find the time in the day to exercise, this can be very valuable. It has been shown to also increase muscle growth, however, that is not the gold standard of muscle building. Strength training always wins. Even though there has been shown some benefit, it’s not the most valuable way to build muscle.
CONS:
Increased Injury
HIIT workouts often call for complicated exercise moves, like burpees and box jumps. Trainers warn that doing these moves with the wrong form can lead to pulled muscles and other injuries. Combine that with the rapid-fire pace of HIIT, and you’ve got a recipe for fitness injuries.
Plus, intense routines often put heavy stress on your body, which can cause overuse injuries and joint strains. Work ‘till hurts, like “fitspo” Instagrammers encourage, and you’ll find yourself with strained knees and shoulders.
HIIT workouts should usually be done no more than 3 times a week. Also, you should start under the guidance of a professional trainer who can ensure your form is stable and correct. This will help prevent injuries from HIIT.
Advanced Preparation
Despite articles everywhere promise five fat-shredding minutes to a beach body, HIIT workouts aren’t for fitness newbies. The complicated moves and intense demands mean this style of training works best for experienced gym-goers. If you want to start a HIIT workout with little prior experience, you need to prepare yourself with weeks of lower-intensity training.
There’s also plenty of workout prep to do before and after. Dynamic stretching or warm-up exercises before HIIT will minimize the odds of soreness and injuries. Post-workout static stretches are also a good idea to avoid injury and soothe strained muscles. This prep work might take as long or longer than your five minutes of training.
Make sure to check out the instagram @muscle.spasms as well as our hosts @Elysian.form and @maramarek
Mara and Elysia are joined by the classically trained performer who has channeled artistic expression into fitness and social media encouragement Kayla Kleinman. She is a Social Media Coach and Creator @yoursocialmedia.bff, Blogger (Kayla in the City link below), and loud Yoga Teacher in our Muscle Spasms hometown, the city that never sleeps, NYC. Through the pandemic year(s) she has had nothing but positive vibes to share through her social media platforms but isn’t fake about it. In a world of oversaturated Facetuned photos, unrealistic body expectations, in a panicked and inflammatory political climate, she is a bright voice in the dark. Tune in to hear the importance of self-care and forgiveness, creative expression, and the power of movement, laughter, and for the love of Zeus, REST. Strong legs, clear head, open heart— never fails.
Find Kayla:
@kaylakleinman
@yoursocialmedia.bff
Blog:
www.kaylainthecity.com/explore/
Find us:
@muscle.spasms
@elysian.form
@maramarek
Be Frank Network:
@befranknetwork
www.befranknetwork.com
Our fitness nerds, Mara and resident hoser, Elysia are joined this week by the outrageous, no f***s given, homegrown fellow Canadian smart aleck, social media coach, TikTok sensation, and over-the-top training enthusiast Cole DaSilva. If you want real talk, here it is. Cole grew up rough in Thunder Bay, Ontario-- aka crime capital of the country. Through laughter and NSFW descriptions, Cole speaks of his journey through leaving home young, filling his formative years with debauchery, getting deep into heavy drug and alcohol addiction. We talk mental health, creating a successful business, social media (the good and the bad) and having the balls to change your life for the better. Tune in for the nitty gritty, the full spectrum of mental strength and self-assuredness that we all need a bit of to survive in this crazy world.
Check out Cole on IG or TikTok @coleluisdasilva
Find us @muscle.spasms
@maramarek
@elysian.form
www.befranknetwork.com
Welcome to Season Two of Muscle Spasms on Be Frank Network with Mara and Elysia as they take a deep dive into the ever-confounding concept of METABOLISM. We've all heard about foods, supplements, activities that "boost" your metabolism-- but what does that mean? Does puberty or menopause affect metabolism? What even is metabolism other than a word thrown around the world of wellness willy-nilly? If you stop working out for a while does it slow down? If you buy metabolism-boosting teas, capsules, or powders does it speed it up so you can lose weight faster with less energy expenditure? Based on a worldwide study of nearly 7000 people over 4 decades, the girls discovered a resounding "NO" for all of the above. Tune in to hear how metabolism is measured, how to work with what you've got, and how to avoid scams claiming to speed up an un-speedable process. Resources for this episode, articles, abstracts, and methods are listed in the links below! Check it out, stay smart, stay happy, and stay moving! And don't forget to check out our Weekly Food Tip and Swole Tip: @muscle.spasms on IG, Facebook, and LinkedIn! IG: @elysian.form & @maramarek Medical News Today article for Metabolism Study: https://www.medicalnewstoday.com/articles/adult-metabolism-remains-stable-until-60-study-reveals#Doubly-labeled-water Doubly Labeled Water Database: https://doubly-labelled-water-database.iaea.org/about Healthline article discussed and debunked: https://www.healthline.com/nutrition/metabolism-and-age Additional resources: https://science.sciencemag.org/content/373/6556/808 https://pubmed.ncbi.nlm.nih.gov/18326618/ https://pubmed.ncbi.nlm.nih.gov/16002798/
This week Mara and Elysia are joined and humbled by the “most efficient human on earth”, Elizabeth Suit. Elizabeth is a decorated fire fighter in Palm Beach, a coach at The Program, a veteran, a gym owner (multiple!); she holds 3 degrees: Biology, Equine Studies, and Business management— oh yeah! And she’s opening up a restaurant to further expand her community of heroes. The big question from our girls is “HOW?”— this is an inspiring interview with the ultimate go-getter. Tune in to hear her story and her tips and tricks for becoming the unstoppable force she is today.
Find Elizabeth: @lizsuit , www.theprogram.org
Find Us: @muscle spasms (Also on Facebook and LinkedIn)
@elysian.form
@maramarek
Website: www.befranknetwork.com
Email us: majormusclespasms@gmail.com
This week Mara and Elysia jump back into the topic of transgender competition in regards to the latest weightlifting domination by trans woman Laurel Hubbard. This led into a spirited debate about the marketing behind female sports in a male-dominated world of watchers using the WNBA as a template. Where is the line when it comes to fair competition for everyone in the gender spectrum? When does the body you’re born with hold you back by giving you an enormous upper hand? How can female sports be advertised seriously to reach a wider, more enthusiastic audience? How can we stop comparing male and female sports and appreciate the fierce intensity of both? Is the system working against us? Can we even accomplish equality in the structure of society we currently have? ON A LIGHTER NOTE— about going heavier— the girls talk everything you can do with a Landmine or just a barbell and a couple dumbbells for the full body control and strength— aaaaand GAINS, PEOPLE! Hypertrophy & pump— the Landmine has it all and we’ll show ya how it’s done on Instagram and Facebook @muscle.spasms 💪🏻
Dr Dana Cohen joins Mara and Elysia this week to talk optimal hydration, new science, with a full how-to tell all in her book co-written with Gina Bria entitled Quench. 8 glasses a day is not only impractical for all shapes, sizes, activity levels, and conditions; it’s also OLD NEWS. Tune in to hear what we’ve been missing this whole time— like how water has a fourth state outside of liquid, gas, and solid. Yep, you heard right— GEL water. Learn how to optimize your nutrition through food, the micro movements needed to pump that hydration through your fascia (entire body seriously) to hold that water in your severely dehydrated cells to improve skin, cognitive function, chronic disease and aid in fat loss, stamina, and overall well being. This is a can’t miss episode folks! Let us know what you think or what you’d like to learn more about at majormusclespasms@gmail.com :)
Mara and Elysia record for their last time together IN STUDIO...(but will continue cross continent recording, 2021 technology am I right?!?) And they go out with a banger, talking about BFR Training! BFR training is an exercise technique that manipulates the body’s circulatory system, and when combined with exercise, produces rapid gains in strength and fitness using light-weights, and in a very short period of time. It also aids in recovery and gives a nice little nudge to the pituitary gland to bang out all those good energy and anti-aging hormones! Download, share and tune in to this very informative episode and wish Elysia well in her Florida pursuits! Making big changes can be hard, but can be easier with a little support from our frendz! Thanks for listening!!! SWOLL UP BABIES!
Farmer carries are the nerdy girl in the movie that takes her glasses off & you realize she’s Carmen Electra in her prime. Elysia and Mara tell you why this sexy little gem is so often overlooked, common mistakes, and most importantly why you, yes you, need to incorporate them into your life. Improve quality of life through full body strength, injury prevention, and GRIP STRENGTH (our hands need not hold us back any longer!). Plus, insider info on exactly how to vet your trainer without being obvious about it, what to look for, and glaring red flags that you should be mindful of before giving your hard earned dollars to a confident beefcake. You’ll have to listen all the way through to find out how your farmers carry will give you power in the sack, we can’t give it all to you in an intro— that’s just proper foreplay.
Email us at majormusclespasms@gmail.com or shoot us a DM @muscle.spasms with topics or exercises YOU want to know more about from our experienced fitness nerds. We love you and we’d love if you show your love through sharing, caring, subscribing and hey! A 5 star review would make our entire day. Godspeed, swole army!
In this week's episode we discuss Caitlyn Jenner of all people, as she is running for political office and has brought the hot and fiery topic of transgendered persons competing against/with CIS gendered persons. SHE SAYS NO! And honestly, we can't find a reason to disagree with her. All Science points to unfair advantages. We also delve into testosterone production and a new study showing a diet consisting of 70% CARBOHYDRATES promotes a higher turnout of that bone and muscle density building hormone...who woulda thunk it! (Elysia and Mara would;)
Get into this episode by downloading it now and make sure to hit up @muscle.spasms for your Foooood Tip of the week as well as that Swoll Sesh!
Mara and Elysia chat from opposite ends of America’s east coast to elaborate on small (and some huge) changes they’ve made to prioritize feeling GOOD for what feels like the first time in a year! Step one: GET. OUT. SIDE. Step two: Don’t punish yourself with fitness with a rushed workout after a full day of work and self talk, both negative and positive. Go for a bike ride, find a hiking trail, get some vitamin D through your chosen layers of SPF, live your LIFE. Yolo? Mara will walk you through a single dumbbell outdoor workout and Elysia’s going to show you all of her favorite healthier options for plant based and gluten free snacking and easy meals!
Email us at majormusclespasms@gmail.com with your favorite cocktail recipe to be featured as inspiration for a healthier cocktail option (with all the booze intact!) for our Boozy Summer Cleaner Cocktails series with your Food PhD :)
Mara and Elysia are back at it sharing that fitness knowledge. This time, they are talking about how LESS is MORE. Snacking on a workout instead of overtraining. They talk actual minutes you should be investing in your health per workout, rest intervals and muscle and fat breakdown for energy. Thank you for tuning in per the usual and please share with your friends!
Mara and Elysia get their fitness nerd hats on to talk ACCESSORY WORK. What is that? Well, all those muscles you use for your power lifts, your jumps, your running, your cycling, they need a little extra love, they need to be activated and checked in on to ensure they’re firing correctly in higher intensity movements. The girls break down how they program their own accessory days with examples for themselves, for clients, and any fitness level. Find out what your fitness might be missing— and learn how to set yourself up for success with a few bad impressions, raunchy jokes, and charming sh*t-talk.
CALLING ALL COCKTAIL LOVERS!! Email us at majormusclespasms@gmail.com or DM us on Facebook or Instagram @muscle.spasms with your favorite cocktail recipe for our Boozy Summer Healthier Cocktails series starting in June created by our food PhD Elysia. You won’t want to miss it!
Mara and Elysia review the Netflix documentary “The Game Changers” which follows 11 athletes from the strongest man in the world, to the oldest (female!) cyclist to even go to the Olympics man or woman, to pro UFC fighters, to community firefighters and beyond— what’s special about them? They’re all PLANT-BASED. The girls discuss the science about erectile dysfunction, heart attacks, cancer, and how all of these diagnoses could be completely prevented through food. Take a listen and email us at majormusclespasms@gmail.com with your favorite cocktail for our Boozy Summer Healthier Cocktails program that Elysia will spice up so you feel GOOD about your indulgences no matter what they are!
Yoga Dan, owner and creator of SPROGA joins Elysia and Mara to talk enjoyment of the craft of movement, posture, and espresso (spro!). Through ADD, anxiety, and a surplus of health issues that come with being a 6’10” basketball player he found healing in alignment and folding the body which he spread from Detroit to NYC and now upstate NY. Check out his available classes at www.sproga.com or instagram @hellosproga or @yogadan
NCAA Contoversy, Caffiene, Pre-Workouts — Elysia and Mara discuss the level of respect for womens sports in a male-dominated industry in response to the lack of equipment provided to the female college athletes in the NCAA tournaments. What preworkout do I use? ONE thing has been consistently tried and true, caffiene (when used correctly). There’s a lot of nonsense being sold as sport supplements but your body needs REAL food, REAL water, REAL energy, REAL connection. All this and more in this hilariously unfiltered episode with your favorite NYC trainers!
Oh heyyy, Mara and Elysia, the niftiest diftiest Elite Trainers in NYC are back and are getting into how to add strength and weight to your squat IMMEDIATELY. They talk proper core warm up, trunk stabilization, Post Activation Potentiation, and then pushing metal! Get leaner, Get Stronger, and GET MORE POWERFUL!
WATER WILL MAKE YOU LOSE WEIGHT AND YOUR SKIN WILL GLOW!! Now that I have your attention, that’s true. Everyone knows that they’re supposed to drink water, this isn’t news, but what not everyone knows is how much? ... when? Does juice count? Elysia and Mara take a deep dive (pun!) into the science of the benefits of hydration and more importantly, the serious effects of dehydration. Anti-anxiety medications, ADHD stimulants, anti-psychotics, compounds that affect the way your brain reacts to stimuli are all heavily reliant on nutrition and water consumption. Do you need to up your dose? Hungry? Sexually frustrated? Having a panic attack? All of these internal needs can be translated incorrectly and the girls explain how staying on hydration not only helps your mind, but might reduce the need for higher dosages and even if you’re not on anything like this, how you can ensure your brain and muscles don’t experience symptoms that make you think you need medical help. Masks— are they dehydrating? Or is it just less convenient to drink? All this and more with tips on how to take care of that beautiful vessel of yours.
Mara and Elysia HAD A PLAN TO TALK ABOUT PRENATAL TRAINING, but were derailed by a much needed chat about body issues which affect EVERYONE! In this very, image forward society, we need to have honest conversations about our body image and giving compliments...because WE ARE MORE THAN JUST OUR BODIES! Give it a listen, and maybe next week we will talk about how to receive a compliment!
Sarrah, creator of DAMN GOOD YOGA and former Broadway triple threat joins Elysia and Mara after ringing the bell signifying her final round of chemo. Cancer is a scary subject, but Sarrah is a ray of raw sunshine: warm, positive, fiery, unpredictable. She shares the nitty gritty of life beyond the C-word treatments that glare into the soul, testing it to lose faith, and feels that fear, feels the pain, opens her heart, finds love, creates magic, inspires women everywhere with her story, talks strip clubs that she’s never been to but she’s been to, and describes in glorious detail the hilarious joys of robotitties.
Links:
@damngoodyoga
www.damngoodyoga.com
Alex Baze from Late Night With Seth Meyers, and this weekend's Golden Globes joins Mara and Elysia to talk about, training to alleviate back pain, how to vet a trainer and being paralyzed from upper cross syndrome. What he is doing now for his workouts and how he just happens to be writing for the Golden Globes! Kizmet for this episode to come out this weekend!!! You shouldn't have to live with back, neck, or personal trainer pain. And reach out to @bazecraze on twitter if you also suffer from "tall"
Please, rate, review, and download...and even better...SHARE! Love y'all. Make sure to check out the food tip of the week and our swoll time on @muscle.spasms Instagram!
Pete Holman, inventor of the TRX Rip Trainer and the Nautilus Glute Drive joins Mara and Elysia for this week's episode. They discuss training deconditioned and conditioned athletes and anyone that needs to rotate or work on their glutes (spoiler, its everyone).
Make sure to follow @peteholman1 on instagram to stay tuned for updates on his new equipment you can use at home!
Also make sure to check out this week's swoll and nutrition tip available on @muscle.spasms social media!
Unilateral Training with your Wellness Unicorns, Elysia and Mara. The girls get into the nitty gritty of what unilateral training is, why it's useful, how to incorporate it, and a whole mess of other hilarious fun facts. Why do I need to check in with my feet for a shoulder injury?! When should I eat after a workout?! What does that have to do with leaky gut syndrome? What would Mara sound like as a classical music radio host? What would Elysia do on a JazzFM channel? All this and MORE on this solo ep of glory.
Follow Elysia at @elysian.form and Mara @maramarek
Mara and Elysia welcome Dr Michele Martinho BACK into the studio to talk BOTOX! Botox isn't just for vanity, but it IS MOSTLY!!! What are the drawbacks to getting botox, medical conditions it treats and the symptoms you should watch out for if things are about to go awry! Becoming addicted to Botox and the benefits!
ALSO! Get a discount through the podcast at Dr Martinho's office all this month, by letting her office know you heard about it through MUSCLE SPASMS!!
Comedian Maddy Smith joins Mara and Elysia to talk about dealing with a battle with the scale and overindulging, how small changes made a huge difference in weight loss and how she maintains her weight and fitness today!
Sergio Chicon, Comedian and Boxing Instructor, joins Mara and Elysia, to talk about balancing life and training, how to get into a boxing program, finding peace through violence, street fights, where he is training, surrounding yourself with people who will up your own fitness, making it fun and so much more...
Follow Sergio on instagram @sergiochicon
Professor Chase Stone is BACK and very bearded to chat with Elysia and Mara about how to simplify your new year workout schedule as well as flexibility tips for the general population as well as those afflicted with hypermobility. What equipment should I have at home? How many times a week should I work out? How often do I need to do cardio? Do I even need cardio? All these nerdy answers and more from our three trusty pros are found in this episode! New Year, Same You— fresh mindset.
Elysia and Mara sit down and chat about managing stress modalities and proper eating techniques during the holidays. Check out our instagram for a full list of stress management modalities, and our nutrition tip of the week.
Follow us here:
Instagram, or Facebook
Harrison Lessans joins Mara and Elysia in preparation for his Guinness World Record attempt (completion!) of the most pull-ups in 24hrs. Breaking it down into 5-6 pull-ups every 5 minutes to hit more than 7600 (the current record), if he keeps that pace he could even hit 8,120. This is no easy task but he goes into detail about motivation, how-to, and strength endurance training. Want to go from Zero Pull-Ups to Hero Pull-Ups?! Check in with shoulder mobility, once impingements are conquered, try a dead hang, scapula retractions, add a long band to the bar as your resistance training wheels, work on lat pulldowns and mid-back engagement, put in the practice and the pull-ups will come. We promise!
Ed Cashin, from Truth Training, joins Mara and Elysia to talk how Ed's path to his current career, having a foundation of a wrestler, breathing technique during workout, 7 basic movement patterns, his upcoming calendar and his roaster! Check out everything Ed is about at https://www.truthtraining.com/trainers
Rena Greenberg joins Elysia and Mara to talk the truth about CBD— how does it work? Do you know what you’re buying through all the misinformation about it?
On her deathbed in her 20s, unsolved issue if you ask the doctors, she essentially rescued her own life through nutrition. Her company Rena’s Organics specializes in high potency, organic CBD from the most reliably regulated farms in Colorado to create her supplement line that FRANKLY shouldn’t even be in the supplements category. They are not supplements per se, rather a healthy choice to boost your health regardless of goals with a full explanation as to what it actually does in your body. Potency is labelled and you know exactly what is in each product— do you know what your current “hemp” or “cbd” products are actually made of? On top of this, Easy Willpower focuses on hypnosis and changing the mindset around healthy eating, reward systems, and addiction.
Pamela Price, journalist, ballerina, behcet's advocate and NINJA WARRIOR joins Mara and Elysia to talk maintaining an insane schedule, growing up in a tennis family, rocking red carpets, training through auto-immune disease flare-ups, managing and forecasting flare ups and living within a rock climbing wall! Incredible episode. Incredible human. Make sure to check her out on instagram @pamdrenaline She will change your life for the better!
Elysia and Mara talk shop with former MMA addict and current OCR enthusiast about mountain racing, tips on how to train, and the welcoming community that is the Spartan and Obstacle Course Race family. One of the most powerful perks of this racing world is the support and freedom to become the strong baddie you were destined to be. Kelsey shares how the Spartan community helped to enforce a greater sense of purpose and self while creating new goals within the sport to hit each season.
Mara and Elysia deep dive into the new/old lifestyle of Intermittent Fasting and extended fasting. We talk pros and cons, major health concerns, who should try it, who should avoid, and what results participants can realistically expect, spoiler, long term weight loss results are not it!!!. We also talk about the documentary un(Well) by Netflix and somehow we didn't chat about Elysia's boyfriend, but glazed over a visitor in Mara's house. Love you all. Thank you for listening!!
Want to tackle not one endurance sport, but 3, right in a row?! Then check out these tips from Alison Kreideweis of Empire Tri Club.
Elysia and Mara chat with the endlessly charming star of 1993’s Cool Runnings (COOOOL RUNNIN’S!!) Rawle D Lewis. This lighthearted, candid, and frankly hilarious conversation covers everything from training to portray an Olympic bobsled athlete, how he gets fit for roles, workouts during quarantine, and a whole lotta other Easter eggs about life, love and understanding.
Whether you are looking to run your first marathon or your 100th, this episode will give you the tips to run faster, and with more ease with tips from running coach Lena Placzek! Lena, D1 track athlete and Elite Coach and Personal Trainer walks us through beginning a running program, to introducing fartleks and hydration. Give it a listen and then give her a follow to learn more at https://www.brooklyntrackclub.com/. Or follow her online at lenaplaczek.com
Mara and Elysia discuss the foundation of our body...besides the trunk...THE FOOT, more specifically, THE ARCH!
They dive deep into purchasing arch supports or just creating them the old fashioned way...through training: here's a little preview to the cons of BUYING a "muscle"
- Compression and recoil mechanism in your arch works like a rubber ball and saves up to 17% effort while you are running
- Some running shoes or inserts can disturb the spring-like function in the feet. As a result, you will end up wasting more energy
- Moderate pronation is not linked with a higher risk of injury
- You are least likely to overpronate when you are running barefoot
- You will hit the ground with more force when wearing a padded shoe. Padded shoes result in a 12% high impact on knees
- No improvements were seen in the posture, strength, stability, or discomfort after using shoe inserts in a trial
- Choosing shoes based on arch type made no real difference to overall injury risk in marine corps trainers
- Zulu population has the healthiest feet despite rarely wearing shoes. European people have the unhealthiest feet despite having access to advanced footwear
- Identical arch support can bear different results in different people even if they have similar types of feet
- Shoe inserts or arch support cannot consistently shift the center of the path pressure in the desirable direction
- Prescribing elevated cushioned heels or pronation control shoes according to your arch type is not evidence based
- Foot orthosis was found to be of little use for lower limb injury prevention
- Insert interventions or arch support cannot improve knee joint moments on a consistent basis
- Short foot exercises were more effective for flat footed students than using arch support insoles
- Minimalist shoes and barefoot running results in greater efficiency in experienced runners
Listen to the full episode for all the pros and cons and benefits of training your feets, instead of just relying on your foot fashion!
Host of "The Smartest Doctor in the Room" Podcast, and Candida expert Dr Dean Mitchell joins Mara and Elysia to get down and dirty about Candida, because it isn't just an issue in the vaginal area. Top 10 symptoms of Candida overgrowth include:
10 Signs You May Have Candida Overgrowth: 1. Skin and nail fungal infections such as athlete’s foot, ringworm, and toenail fungus 2. Feeling tired and worn down or suffering from chronic fatigue or fibromyalgia 3. Digestive issues such as bloating, constipation, or diarrhea 4. Autoimmune diseases such as Hashimoto’s thyroiditis, rheumatoid arthritis, ulcerative colitis, lupus, psoriasis, scleroderma, or multiple sclerosis. 5. Difficulty concentrating, poor memory, lack of focus, ADD, ADHD, and/or brain fog 6. Skin issues including eczema, psoriasis, hives, and rashes 7. Irritability, mood swings, anxiety, or depression 8. Vaginal infections, urinary tract infections, rectal itching, or vaginal itching 9. Severe seasonal allergies or itchy ears 10. Strong sugar and refined carbohydrate cravings
Mara and Elysia talk about their own battle with Candida Overgrowth and success with bentonite clay, grapeseed, grapefruit extract and probiotics. Candida can affect your whole system, from breakouts to sinus infections to gut lining breakdown. Dr Dean Mitchell walks us through symptoms and proper treatment protocol!
All of Dr Dean Mitchell's information can be found through his website at https://www.mitchellmedicalgroup.com
You can also follow the ladies on instagram at @maramarek or @elysian.form
Lulu Lemon Ambassador and Running Coach Shodan Rodney joins Mara and Elysia to discuss running from beginning to expert, proper warm-up and his Lulu Lemon commercial! Download, rate and review!
We all know that we get sore a day or two after we work out— we’ve always known it’s muscle breakdown and rebuilding— but have we had it wrong this whole time?! Elysia and Mara chat with (honorary) Professor Chase Stone about a fitness research breakthrough that shows that muscle breakdown is NOT responsible for DOMS (delayed onset muscle soreness) but is in fact nerve damage via muscle spindles. Tune in to hear how to train smart instead of chasing the pain we used to rely on to indicate a good workout!
Elysia and Mara dig deep into the benefits of Activated Charcoal and Bentonite Clay! Some of the benefits of both include:
- Whitens Teeth.
- Helps Prevent Hangovers.
- Shortens the Effects of Food Poisoning.
- Aids Bug Bites & Rashes.
- Reduces Acne and psoriasis
- Boosts Gut Health & Alleviates Digestive Issues.
- Manages Candida Die off
- and more!
Listen to the episode to hear all of the bennies of these two alternative, natural detoxifiers on todays episode, then follow the instagram at @muscle.spasms or follow our hosts @elysian.form or @maramarek!
Enjoy! Please also take a moment to rate, review, share
Legally, she is Lauren, but we call her LuLu, and you will see why! This trailblazer of a female fitness instructor went from professional ice skating to getting certified in pilates, training olympians and then owning her own studios in NYC! We talk all about the business of being a female trainer in NYC and we would do just about anything to have Lulu be our full time instructor! Go check her out at ChaiseFitness.com!
Covid-19? We raise you lupus. Jen Wyatt, trainer and survivor of Lupus and Ayanna Dookie, also a survivor of lupus join Mara and Elysia to discuss lupus management. Why are the rich taking hydroxychloroquine for Covid-19 management? The symptoms are the same! But the medication doesn’t carry over so people with lupus are unable to get their medication due to lack of availability. It all comes down to what to eat, how to get tested, how to schedule your day. These are all essential factors in living a normal life with flare-ups. Valuable insight for anyone learning to listen to their body to make the best of every day with each individual setback. The harder the struggle, the more glorious the triumph!
Joelle Goforth, Fellow Be Frank Network Host of Happy Never After Podcast, joins Mara and Elysia to talk about coaching the special Olympics, Romance Diets, Living in an RV and more!
Download the episode now and please rate, review and subscribe to all the podcasts on Be Frank Network!
Can orthodontics lead to upper cross syndrome? Can food replace western medicine for anti-inflammatory purposes? Join Mara and Elysia in a special all science fitness and nutrition episode where they dive deep into the world of red foods as anti inflammatories, especially beets. Beets and spinach have a high amount of dietary nitrates which allow your body to use more oxygen to enhance athletic performance and overall well-being. Can nitrates be used to help people with heart disease, cancer, diabetes? Tune in to find out more about these hidden fitness and nutrition gems to up your own game!
Toronto-based Nationals-level Gymnast, Team Canada Cheerleader and Coach, Personal Trainer, Online Instructor, and 5"3' 106lb Femme Fatale Firefighter joins Elysia and Mara on this weeks episode to talk SERIOUS dedication. Starting gymnastics when she was 2, she was bred into a superhuman with dreams of Olympic gymnastic competition. The realities of that world created isolation, manipulation, and emotional abuse. As a teen she moved to Cheerleading where she skyrocketed (literally) helping Team Canada win gold in the first 5 years of competition in her 9 year career with them. Her real dream was to be a firefighter. The grueling tests required for this position do NOT have a "girl version". Her story of dedication, grit, and absolute refusal to take no as an answer is an inspiration. She is beautiful. She is petite. She will kick your ass and save you from a burning building any day of the week.
He's part comedian, part MMA instructor, but all calm and collected badass, Diego Lopez! Diego is the creator of Nihilift, and is an instructor at Williamsburg MMA. We talk comedy, how martial arts translates into success skills, crushing kettlebells on your roof with your roommies and more! Follow Diego on instagram at @thisdiegolopez and donate to his studio! keep the good karma flowing babes!
I don't even know how to intro this beast of an adonis. We first heard about Sam Cila through The Program LLC, but you scratch just below the surface and you don't find a more inspirational and victorious story. Sam was in the military and was ambushed on July 4th, of all days, lost an arm. After about 50 surgeries, decided to amputate and has since become a Paralympic Triathlete. He climbs the highest mountains, lifts 700 lbs and trains our great leaders in athletics how to get their leadership on. Sam is a lighthouse for all those who need direction in life and their own fitness. For more information about Sam, follow him on Twitter, or Instagram. Also follow the Program! http://www.theprogram.org Thank you for listening, please rate, review and subscribe!
We are taking a pause on another episode to celebrate Juneteenth! We love you all. Join us for our live workout on instagram!
Jared Stein, owner of 5 CrossFit locations across Brooklyn and Manhattan, joins Mara and Elysia to talk about the future of CrossFit and its community. Very honest, gritty convo about the racist comments that came down from Greg Glassman, the CEO and how they do not mirror those of the rest of the company and its affiliates.
Strength in the face of adversity with Chef Chris Scott: Chef Chris is a Season 15 Top Chef finalist, restaurant owner, sought-after spokesperson, James Beard award winner-- the list goes on. What sets him apart is how he doesn't see these accolades as his true life work or worth. As an African American in a society that perpetuates subtle and screaming racism, Chris was generous in his open conversation with Elysia and Mara about both the big and small ways we need to collectively adjust our world to truly accept the real reality. Chris is passionate about telling the story of African American history and culture through every dish he makes, he walks away from those who attempt to silence him. He doesn't preach, he doesn't condemn, he speaks the truth about his reality and the world's but also jokes around with our hosts, tells stories about his family and reminds us why despite the accolades he is relatable in every sense. Now sober for 7 years, a loving husband to wife Eugenie Woo, and father of 4, Chef Chris Scott is the voice of reason and truth that we all need to hold on to in this time of revolution.
Mara and Elysia are joined by personal trainer, nutrition expert and author Erika Mitchener! We discuss Branch Chain Amino Acids, BCAA's and how to build a plant based diet that fulfills your body's requirements. Benefits of Buckwheat and supplementation!
NY Giants Defensive Line Coach, Sean Spencer joins Mara and Elysia for this CHAOTIC episode! They talk his past IMPRESSIVE episode at Penn State, training his players, how he got into Football, became the ULTIMATE MOTIVATOR, and having a daughter who is on the cusp of collegiate athletic success! We also chat about motorcycles, golf and just living life! This episode is a BANGER! Make sure to check out his gear at trainedinchaos.com and CANT WAIT TO WATCH THE GIANTS CRUSH!
John Joseph, Author of "Meat Is For Pussies" "The PMA Effect" and his gripping memoir. Mara, Elysia and John talk veganism, vs: Plant-Based, answer the question about the controversy of stripping land for farming vs the meat industry. Talk about his personal journey from foster care to endurance athlete and screenwriter and get a little personal. Please rate, review and share. And follow John on his YouTube channel, on instagram and any other social media platform you frequent!
Also, Follow Muscle Spasms! https://www.instagram.com/muscle.spasms/
or either of the hosts by simply clicking on their names!
Elysia and Mara
What a special treat we have for y'all today!!! PROFESSOR Chase Stone is in the Zoom-studio and we talk BOOTY WORK! We also talk prepping for squats, programming and PAP! What role flexibility has in making those backside gains and more!
Stasia Patwell, comedian and personal trainer, joins Mara and Elysia on today's episode, AND DEREK's Back! We talk all the addictions. Cheese's addictive properties are so strong, that they use it in food disorder patients to get them to start eating again! The more you know! This one was fun! join Stasia everyday at noon PST for her zoom fitness class!
Dr Rick Richey, DHSc, MS, LMT, owner of @recoverynyc, Host of NASM CPT Podcast and one time, previous instructor of hosts Mara and Elysia join them for this very informative episode! They cover the importance of sleep, movement that is good for your body even though it may not feel fun, CVAC, Infrared, vitamin D and so much more.
Find Dr Rick Richhey on instagram at @dr.rickrichey and subscribe to his pod @NASM_fitness
Mara and Elysia sit down and talk about the vestibular system, Interoception and its inverse relationship with Proprioception training. They go deep dive the benefits of including balance and meditation into our daily lives, and then invite the Master Trainer of the TRX to join the conversation, Marc Coronel from Open Mind Fitness. Marc talks on his journey as a trainer and how he became an educator. The history of the TRX and how to just get out there and move, move, MOVE!!!
There’s a lot of conspiracy, conflicting views and biased news stories out right now about COVID-19. Dr. Martinho joins Mara and Elysia with facts, research, and boots-on-the-ground experience in America’s Coronavirus epicenter: Manhattan, New York. She gives a well-rounded view of what is actually going on with this virus with no sugar coating but conversely, with optimism towards a team effort as humans to prevent and defeat this new global enemy. There are simple rules to follow to minimize the spread and health tips to protect yourself and those around you! We’re all in this together— let’s make sure we’re all on the same page.
Eirik Lundstein, THREE TIME WORLD RECORD HOLDER, professional athlete and professional trainer, all post being PARALYZED FOR A YEAR, joins Elysia Cronheim and Mara Marek all the way from NORWAY! Eirik is basically the viking version of Rudy Rudiger. Incredible story of redemption post injury. Join in the bottle flip challenge. We love you. Thank you for listening!
Please, it only takes a moment, but we would love if you would rate, review, share, comment, on the show! Your donation of time would be greatly appreciated!
To keep up with our guest and hosts, find them on social at:
Eirik on instagram at @ejikmem
or follow the hosts at @elysian.form or @maramarek
ORRR the show itself at @muscle.spasms We are just hanging out on instagram, waiting for you!!
Hosts Elysia Cronheim and Mara Marek welcome Movement Coach and Behavior Modification specialist Gabe Snow on as today's guest. They get deep into the mental aspects of training and rehab, breaking past fear and anything that holds you back and some tips and tricks to continue to move during this confine time and also stave away depression.
While we wait with baited breath for Gabe's website to be built, jump on over to his instagram and give him a follow! Tons of information over there! https://www.instagram.com/gabe_snow/?hl=en
Welcome to the second half of the episode and Elysia takes the wheel as host! Derek, patient zero joins Mara and Elysia to talk about the physical effects of the coronavirus quarantine. How and if you should be moving and load bearing on the neck from every day activities! Want to hear the whole episode...start with Happy Never After, and finish here!
Dr Joseph LaVacca, also known as @movementsherpa on Instagram joins hosts Mara Marek and Elysia Cronheim for the second episode of Muscle Spasms, The podcast. We talk the science of emotional and physical pain, stressors on your body, try our a turmeric tea and glaze over CBD;)
Welcome to Muscle Spasms! This first episode is all about, what this is all about! We introduce the NASM-CPT/CES Pre-post natal, Mad Dog Athletics certified hosts Mara Marek who is also a professional comedian and Elysia Cronheim who is also a NINJA!. Derek Humphrey, their comedian client joins us and the owner of the studio they both work at, Damien Borbeau.
Mara and Elysia go into their fitness backgrounds and what the future holds for muscle spasms! Make sure to follow the show on all social media platforms
Facebook: Facebook.com/musclespasms
Instagram: https://www.instagram.com/muscle.spasms/
or the Youtube Channel! https://www.youtube.com/watch?v=BsihPk1Z-Fk