Alas there is will be no new episode tomorrow due to the real world being peskily busy for the two fit chicks these past few weeks. We'll be back as soon as possible!
Woohoo! There's a new episode of Two Fit Chicks and a Microphone today.
Topics include body image, kids and weight issues and deprivation vs moderation.
Here's a quick rundown of all the episodes of Two Fit Chicks and a Microphone. Click on a link to go to that episode!
- 28 – Five Things
1 November 2011
On July 1 we decided to do an episode for August 1 called Five Things – our five fun things to do in the remaining five months of 2011. But we didn't record 'til September 1, and it took Shauna two months to edit. So today we belatedly present Five Things, three months late.
- 27 – Kettlebells and Kindness
1 July 2011
Self-acceptance and the joy of iron balls with author Karen Anderson. Plus Carla and Shauna finally meet in person!
- 26 – Lynn and the Art of Weight Maintenance
18 April 2011
We're talking maintenance with Lynn's Weigh blogger Lynn Haraldson. She tells us how she's maintained her 175lb weight loss and spills the beans on her Oprah appearance.
- 25 – When Staying Healthy Is A Pain
6 March 2011
From injuries, illness to chronic pain, the struggles of staying healthy when circumstances are difficult. With special guest Jennette Fulda, author of CHOCOLATE & VICODIN.
- 24 – Your Questions Answered IV
14 February 2011
Weight loss surgery pros and cons, Carla's weight loss story, fat burning zones WTF and more!
- 23 – Happy New You!
24 January 2011
How to learn to enjoy exercise and find a way to move your body that you enjoy, with special guest Charlotte from The Great Fitness Experiment.
- 22 – Holiday Food
13 December 2010
No diet tips in this episode! From French toast to herring, latkes to cheeseburgers, boozy hot chocolate to pajama days, today we're talking about your favourite holiday traditions. Plus, our Highlights of 2010.
- 21 – Staying Healthy In Winter
23 November 2010
Hot tips for staying fit and sane when it's cold outside. Plus the Missing Interview from Episode 20!
- 20 – What's Self Love Got To Do With It?
2 November 2010
Due to technical incompetence this is more like half an episode, really. On self-esteem, self-love and how to like what you see in the mirror.
- 19 – Happy birthday to us!
11 October 2010
2FC clocks up a year! Carla and Shauna discuss the Marie Claire blogging controversy then turn the microphone on each other about life outside fitness.
- 18 – Intuitive Eating II
27 September 2010
Are weight loss and intuitive eating incompatible? Christie from Honoring Health tackles this question and talks about her own intuitive eating journey.
- 17 – Behind the Bloggers
1 September 2010
Caitlin Boyle of Operation Beautiful joins us to answer your questions about blogging and negative self-talk.
- 16 – Hooray For Summer!
5 August 2010
Summer food and the joys of nut butter with Heather of Heather Eats Almond Butter.
- 15 – Running Further With Julia Jones
19 July 2010
Stepping up to 10K, stretching, bathroom stops, conquering hills, black toenails, and big race motivation – renowned running coach Julia Jones answers your questions.
- 14 – Intuitive Eating
28 June 2010
What is intuitive eating? Our experiences plus tips for ditching the diet mentality and forging a healthier relationship with food.
- 13 – Growing Old Disgracefully
7 June 2010
On growing older, guilt, protein, exercise buddies and rapid fire weight loss.
- 12 – Your Questions Answered III
26 April 2010
Hunger while losing weight, barefoot running, eating healthy when unwell and ‘ERBS!
- 11 – Let's Hear It For The Boys
7 April 2010
We chat to some of our male listeners and get their perspectives on fitness, health and blogging.
- 10 – It's All In Your Head
15 March 2010
Body image, deprivation vs moderation, weight issues and kids.
- 09 – Food Glorious Food
22 February 2010
Nutritionist extraordinaire Kathryn Elliott of Limes & Lycopene answers listener questions on topics including protein, Vitamin D, calories for weight loss and food before exercise.
- 08 – Your Questions Answered II
3 February 2010
Self-sabotage, to journal or not to journal, bouncing back from injury, plus tutus and disappearing dumbbells.
- 07 – Getting STARTed in 2010
11 January 2010
Want to get healthy this year? We’ve got oodles of ideas and inspiration from successful bloggers.
- 06 – Farewell to the Noughties
14 December 2009
Our healthy living highlights of 2009 and the decade! Plus dumb diet rules and weird weight machines.
- 05 – Help for the Holidays
24 November 2009
Surviving the festive season – from food to family. Plus kickboxing, dog pee and Coke habits.
- 04 – Your Questions Answered
9 November 2009
Minimalist workouts, bad days, breakfast, advice from an Everest climber and the Weight Zapper 5000.
- 03 – Goals Goals Goals!
26 October 2009
Today Carla and Shauna discuss 5 key goal-getting steps and get some accomplished goal-diggers to share their wisdom.
- 02 – Running (Feet and Noses)
9 October 2009
Today we have a special focus on running for beginners with our resident running expert, Julia Jones.
- 01 – Name That Podcast
3 September 2009
Shauna and Carla introduce themselves and share tips for getting started with weight training.
Today's running question comes from RunningStart. She asks:
When running, what do you do about the awful side stitch? You know. Where you get that pain in your side that won't go away until you stop running? When I'm running, my legs, my breath, and my head are all saying, "Keep running!" but my side says, "Oh! No! You'd better stop and stretch that out again." Please help!
Our running guru Julia Jones says:
In order to cure yourself of a side stitch, you have to first understand what is happening to your body. The pain you feel is actually caused by a spasm of your diaphragm muscle. The diaphragm muscle separates your lung cavity from your abdominal cavity and moves up and down while your inhale and exhale. So when you inhale (try this while you’re reading!) your lungs fill up with air and pushes your diaphragm down (see how your stomach pushes slightly out?). As you exhale your lungs contract and your diaphragm rises back into place. Now try that a few times: breath in and vision your diaphragm pushing down, breath out and see it returning back up.
While we run the rising and falling of the diaphragm is happening at a faster speed than normal with this added catch: most runners exhale when their left foot strikes the ground, while about 30% exhale when their right foot hits the ground. Why is this important? Most stitches occur on the right side, which is why a lot of people attribute a side stitch to a liver problem! As your right foot hits the ground, gravity forces your internal organs down also which in turn are attached to the diaphragm pulling that down too. So if you’re exhaling at the same time as your right foot hits the ground, your diaphragm is being pulled DOWN on one end just as you are exhaling and having it pulled UP by contracting your lungs. I know, you’ll have to read that over again to really understand what is happening. It’s like the diaphragm is being pulled in two directions at the same time and then… SIDE STITCH!
Also, please note that side stitches are exacerbated with downhill running, there's a lot more jostling happening with the diaphragm and those internal organs while you scoot downhill!
Now that you understand what is going on, here’s how to take care of a side stitch so you can start running normally again:
- Stop or slow down. Stop for a few seconds while you get your breathing under control. You can keep walking while you get your breathing in sync. If you have more running experience and the stitch occurs while running at a faster speed you can also try just slowing down.
- Push up on the right side of the diaphragm. Take your fingers and push right up underneath the right hand side of your rib cage. Just a gentle nudge will be enough to alleviate some of the pain.
- Take full, deep breaths. Avoid any shallow breathing, take nice deep, controlled breaths for a few minutes.
- Get your running and breathing in sync. Try exhaling when your left foot hits the ground. Once you have everything under control and you beginning running again, concentrate on exhaling every four counts when your left foot hits the ground. This should avoid any reoccurances for the rest of your run.
Oh people, never edit a podcast after midnight. Some eagle-eared listeners noticed that Carla's voice was only coming through one of their headphones. Turns out that I had accidentally turned the balance on Carla's track to the left. Whoops.
The podcast has now been corrected re-uploaded:
- All the links and in-browser players have been updated on yesterday's podcast post.
- If you're an iTunes subscriber, go into Podcasts then click on the Refresh button. Or right-click on Two Fit Chicks in your subscriptions list and select "Update Podcast".
We've had a cracking Christmas Day here at Crooked House. Champagne with brekkie followed by a huge snowball fight and building our very first snowman. Then we cooked the mother of all Christmas lunches and now we're flopped on the couch like seals on a beach.
Hope you're having a good Friday, wherever you and whatever you're up to! Thank you for stopping by this year 🙂
The snow started to melt this arvo so the poor lad's arms fell off.
I started a podcast called Two Fit Chicks and a Microphone – a healthy living podcast for the people!
My co-host is the lovely supreme buffness that is Carla Birnberg of MizFit.
We’re currenly on hiatus, but hot topics we’ve tackled include running for beginners, goal setting, coping with the holiday season, weight training and much much more. We’ve answered listener questions and had some spectacular special guests too.
The aim of the show is to entertain and inform and be real. We don’t claim to be health and fitness experts – we simply want to share what we’ve learned about health and fitness, and learn from others too.
We also love the kickarse blogger community spirit, so in each episode we share news from bloggers and readers just like you. From 5Ks to non-scale victories, we want to hear it!
Find out more and download all the episodes at www.twofitchicks.org.
When we move to Crooked House* next week, I'll have a room of my own. There'll be a desk in one corner and bookshelf in another and a pile of dumbells in another. There'll be a proper place for my Swiss ball so it won't fall on top of Dr G's head. I've got a giant 2010 planner with 365 hopeful blank squares, ready to whack up on the wall.
I'm so bloody burned out, comrades! I'll drag my arse through the next 19 days until the Christmas break begins, then I'll snooze and read and write and drink port and watch Roman Holiday.
I'm ready to get my shit together. You know when you know you need to get your shit together but you don't have the oomph to actually do it? I'm just about ready for the doing now. Yeah!
* so named because the house has so many crooked cupboards, walls, tiles, etc from ye olde slapdash renovations. That will all change under my watch, dammit!
A huge thanks to Jen and Gretchen for letting us know they've had problems accessing Episode 5 of the podcast. The issue seems to be with Podbean, our podcast host, whose servers are down a helluva lot more often than I'd prefer for a bloody paid hosting account. I will look into a new host for 2010, methinks.
(Anyone out there know of a reliable podcast host or had experience using Typepad for podcasting?)
If you're having problems with the podcast, please give us a shout and let us know how you were trying to listen (iTunes, browser, RSS feed, etc) and we'll help. We're both very new to this podcast medium so your feedback will help us to make things better!
I've uploaded the file to this blog so you can click here to download the MP3 (33MB) or use the wee player below. Our apologies for the convenience.