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50 minutes | Jan 9, 2023
S2 Ep3 If you fall (into a cold plunge) just get back up
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
66 minutes | Dec 18, 2022
S2 Ep2 With Sean Spencer and Bobby Sirkis
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
92 minutes | Jun 5, 2022
S2 Ep1 With Jordan Kilganon and Ryan Moody
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.
37 minutes | Nov 15, 2021
Sustained Fight or Flight: The other Pandemic
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
45 minutes | Nov 1, 2021
I NEED SPACE! Between my toes...
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
62 minutes | Oct 24, 2021
“Functional Training” with a Twist (pun!) with Alex Karellis
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.
47 minutes | Oct 11, 2021
It’s a Headache Trap(ezius)!
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
36 minutes | Oct 4, 2021
HIIT it or QuIIT it? The Pros and Cons of High Intensity Interval Training
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
41 minutes | Sep 27, 2021
Creative Expression & Fueling your own Positivity with Kayla Kleinman
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
57 minutes | Sep 20, 2021
Rock Bottom to Rock Star with Cole “The Wolf” DaSilva
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
52 minutes | Sep 13, 2021
SEASON 2 PREMIERE: Metabolism Boosters: Debunked!
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/
32 minutes | Jul 19, 2021
Season Finale Episode with Badass Elizabeth Suit
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: firstname.lastname@example.org
37 minutes | Jun 25, 2021
Advertising fail in the WNBA, trans woman Olympic lifting, & Landmine workout diversity
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 💪🏻
41 minutes | Jun 18, 2021
50 minutes | Jun 11, 2021
8 Glasses a Day Is Not The Way With Dr Dana Cohen
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 email@example.com :)
42 minutes | Jun 4, 2021
Speed Up By Slowing Down with BFR Training
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!
50 minutes | May 21, 2021
Farmer Carries: sexier than we think, how to spot trainer fraud & Orgasm gains
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 firstname.lastname@example.org 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!
53 minutes | May 14, 2021
Transgender Competing Against CiS Gender...Fair?
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!
51 minutes | May 7, 2021
Increase Quality of Life, Decrease Waistline
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 email@example.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 :)
42 minutes | Apr 30, 2021
Lookin like a SNACK...workout
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!
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