Shows
Bend and SnatchAre injuries inevitable? Exploring strength and flexibility with Tasha Louie | #19I spoke to Tasha Louie about how she achieved the Van Damme Split, combining strength and flexibility training, and how to navigate injuries. This was a really interesting chat about balance and perspective in training and life and a reminder that there's no such thing as too old to start training or learn a new skill.Follow Tasha on Instagram @tasha.louieFollow Pennie on Instagram @superpennieGet tickets to Bendy Strong Workshop, 21 Feb at Crossfit Braze, Sheffield: https://www.stronghabits.uk/event-details/bendy-strong-workshopDiscount code: BENDANDSNATCH
2026-02-1359 minBend and SnatchIs cardio killing your gains? | #18Talking about the importance of cardio and looking at how it impacts lifting. I discuss how to effectively integrate cardio into a weightlifting programme and share how I went from zero running to 3 sessions a week whilst still hitting various lifting PBs in the gym.Find Pennie on Instagram: @superpennie Train with Pennie: StrongHabits Training AppCode: YOUTUBE25
2026-01-1628 minBend and SnatchThe Science of Strong Bones: Strength Training for Women | #17Many women are advised to focus on cardio for their health, with a big push towards Pilates particularly popping off of late. But when it comes to bone density, longevity, and independence, cardio and Pilates aren't enough - especially if you wanna ward off osteoporosis.In this episode, I break down why strength training and plyometrics are essential for women, especially as they approach and move through menopause. You’ll learn how lifting weights and impact-based movements stimulate bone growth, reduce the risk of osteoporosis, and help protect against fractures later in life.Wh...
2026-01-0921 minBend and SnatchHow to use naps to boost athletic performance | #16 BRIEFGet the cheat sheet FREE: https://mailchi.mp/f1e6ee987070/performancenapsLooking at the latest research to see how we can make the most of napping to boost athletic (and cognitive) performance. Do you ever take afternoon naps? Have you noticed any meaningful difference in your training when you do?References:PMID: 37700141PMID: 34559915.PMID: 36690376PMID: 33920560Find Pennie on Instagram: @superpennie Train with Pennie: https://tinyurl.com/StrongHabitsApDiscount Code: YOUTUBE25
2025-12-1908 minBend and SnatchHypermobility and EDS in circus training, with Jessie Raard | #15I spoke to Jessie Rard about his unique journey from a self-taught semi-professional circus artist to coach, as they navigated health challenges like long COVID and hypermobility. We discuss the importance of strength training for hypermobile individuals, the complexities of Ehlers-Danlos syndrome, and the intersection of neurodiversity with hypermobility. We also chat about the Venn diagram of hypermobile, trans and neurodivergent people (which often seems like one big circle...)References:Prevalence of Hypermobile Ehlers-Danlos Syndrome in Transgender and Gender Diverse Individuals: A Retrospective Cohort Study: https://pubmed.ncbi.nlm.nih.gov/40986523/SARS-CoV-2 or...
2025-12-1257 minBend and SnatchAre isometrics useful for muscle growth? | #14 BRIEFIn this brief, Pennie discusses the role of isometric exercises in muscle growth and hypertrophy. They explain what isometrics are, present findings from recent studies comparing isometric training to dynamic contractions, and share practical applications for incorporating isometrics into workouts. The conversation emphasises the importance of muscle control and the potential benefits of isometric exercises for strength training, even without equipment.References:Varovic et al: https://cdnsciencepub.com/doi/10.1139/apnm-2025-0238?ck_subscriber_id=694807173Oranchuk et al: https://pubmed.ncbi.nlm.nih.gov/30580468 Maxick...
2025-12-0507 minBend and Snatch(13) Everything you need to know about GLP1 medications, with James LeePennie speaks to James Lee, a pharmacist, nutritionist and strength coach, about GLP1 medicationsThey discuss who these meds are for, what they do and what the risks of using them areThey also touch on the shame and stigma associated with medicated weight lossFind James on Insta @JamesLeePTAnd on SkoolFind Pennie on Insta @superpennieGet 50% off your first month inside Pennie's Strong Habits training app using the code...
2025-11-2855 minBend and Snatch(12) Prioritising flexibility: Tips from a hand-balancer, with Garrett Kuljian ( @Gmoneymvmt)In this episode of Bend and Snatch, host Pennie Varvarides talks with Garrett Kuljian, AKA @Gmoneymvmt , about flexibility, movement, and hand balancing. Garrett, a doctor of physical therapy and hand balancer, shares his journey into flexibility training, starting from Olympic weightlifting to mastering handstands. They discuss integrating strength and flexibility in training, the importance of prioritising flexibility, and the challenges of balancing different training goals. Garrett also shares insights on injury prevention, the role of flexibility in overall fitness, and his personal achievements in flexibility and strengthMain TakeawaysFlexibility training can be in...
2025-11-2154 minBend and Snatch(11) Navigating strength training and chronic illness with Gabby Brost, Wicked StrongCoach Gabby Brost shares her journey as a strength athlete and coach, discussing her experiences with Ehlers-Danlos Syndrome (EDS), Celiac Disease, POTS and chronic fatigue, and how it has shaped her approach to training and coaching. She emphasises the importance of creative problem-solving, communication, and autonomy in coaching, particularly for individuals with chronic conditions. Gabby also highlights the significance of strength training in improving quality of life and resilience, and the need for exercise modifications to make training accessible to everyone. The discussion touches on managing pain and fatigue, the psychological aspects of training, and...
2025-11-141h 13Bend and Snatch(10) Unlocking old school strength with @strongmanarcheology, James FullerUnlocking old school strength: how forgotten lifts could be the secret to moving well in your 50sIn this episode, Pennie speaks with James Fuller, AKA @strongmanarcheology, about bringing old school strength training into modern physical cultureThey look at the benefits of incorporporating old style lifting into your routine and ways to fit these old lifts in to your trainingThey also discuss a couple of famous old school strongmen, including Maxick and Arthur Saxon. Find James on...
2025-11-0759 minBend and Snatch(9) Joe Wicks, killer protein bars & the truth about ultra processed foods with Dr Richie Kirwan [Bend & Snatch Pod]In this conversation, Coach Pennie and Dr Richie Kirwan delve into the complexities of nutrition, particularly focusing on Joe Wicks' recent documentary that sparked widespread discussion about Joe's black and white thinking around food, along with the risks and benefits of ultra-processed foods.They explore the misconceptions surrounding ingredients like aspartame, the role of nutrition experts, and the societal implications of food accessibility. The dialogue emphasises the importance of understanding food labels, the dangers of food fear and orthorexia, and the need for a balanced approach to diet that...
2025-10-1158 minBend and Snatch(8) The Flexibility Foundations Everybody Needs - With Elana JonesIn this episode of Bend and Snatch, Coach Pennie and Elana Jones discuss the evolution of flexibility and strength training, the importance of measuring progress, and the differences between flexibility and mobility. They explore the different types of flexibility training, the benefits of combining flexibility with strength, and offer practical tips for incorporating flexibility into your training. The conversation emphasises the importance of enjoying fitness and finding personal passion in training.Instagram:Elana: @freedominflexibilityy Pennie: @superpennie Join the Strong Habits App for strength and flexibility training programmes: Strong HabitsDiscount Code: YOUTUBE25Chapters00:00 Introduction to Flexibility and Strength Training02:57 Personal...
2025-09-1546 minBend and Snatch(7) Bronze Era Strong Women: Katie Sandwina, Vulcana & Lulu HearstIn this episode of Bend and Snatch, Coach Pennie shares inspiring stories of strong women from the Bronze Era of strength training. Highlighting the remarkable feats of Lulu Hurst, a young illusionist, Katie Sandwina, a circus strongwoman, and Vulcana, a British performer known for her incredible strength and bravery. The conversation explores the societal challenges these women faced and their impact on the perception of female strength throughout history.Follow Pennie on Instagram: @superpennieTraining: Strong Habits Members App
2025-08-3118 minBend and SnatchSleep and dementia riskListen to the whole episode for insight into the six pillars of health from Dr Sapphire Cartledge, a public health specialist; as well as a wild tale of how Pennie almost joined a cult by accident
2025-07-2101 minBend and SnatchSleep: Your Secret Weapon Against Dementia with Dr Sapphire CartledgeJoin Coach Pennie and Dr. Sapphire Cartledge as they explore the crucial role that sleep plays in maintaining health and preventing dementia. Discover how getting the right amount of rest can significantly impact your memory function and reduce the risk of diseases.They cover the six pillars of health and provide some simple steps to help listeners live their best lives. Pennie also shares a story about how they accidentally almost joined a cult.Key Takeaways:- Consistently getting fewer than 7 hours...
2025-07-2150 minBend and SnatchDigital Censorship - with Dr Carolina AreDr. Carolina Are discusses her unique position as a pole dancer and academic, exploring the intersections of performance, censorship, and social media dynamics. Discussing the evolution of censorship across social media platforms, the impact of deplatforming on creators, and the challenges of navigating social media as a space for work and community. Carolina emphasises the need for transparency in tech companies and advocates for a more equitable digital landscape.Chapters00:00 Introduction to Dr. Carolina Are.01:08 The Dual Identity: Academic and Pole Dancer05:38 Reclaiming Body and Sexuality09:53 Researching from Within: The Insider Perspective14:19 The Impact of Censorship on Social Media20:15...
2025-06-0938 minBend and SnatchHybrid training without the pressure - with Lucinda LivingstoneIn this engaging conversation, Coach Pennie speaks with Lucinda Livingstone, a queer coach, nutritionist and leisurely hybrid athlete, about their journey through marathon training, overcoming injuries, and navigating competitive sports as a non-binary human. Lucinda shares their experiences with injury recovery, the importance of setting realistic goals, and the joy of being a hybrid athlete who enjoys various fitness modalities without the pressure of trying to win anything. Lucinda and Pennie discuss the evolving landscape of gender categories in sports; they explore the accessibility of running for trans athletes compared to functional fitness competitions like...
2025-05-2541 minBend and SnatchLift Weights, Smash The PatriarchyIn this solo episode of Bend and Snatch, host Pennie reflects on various themes surrounding fitness, body image, and personal growth. They discuss her own experiences with body image, the importance of strength training, and the misconceptions surrounding women's fitness. Pennie shares transformative stories from their clients, emphasising the impact of fitness on confidence and self-worth. They also address the evolution of her perspective on fitness and nutrition, highlighting the importance of critical thinking in the fitness industry. Throughout the episode, Pennie encourages listeners to embrace their bodies, challenge societal norms...
2025-05-0223 minBend and SnatchOn Being Derailed By ADHDIn this episode, Pennie Varvarides shares a little insight into how ADHD has impacted their weightlifting and discusses the concept of demand avoidance. They discuss their experiences leading up to a weightlifting competition, the impact of ADHD on their training, and the importance of understanding personal motivations. Through this short story, Pennie highlights the significance of finding joy in various activities rather than focusing solely on competition. And offers insights into managing ADHD-related challenges.TakeawaysCompetition doesn't motivate PennieDemand avoidance is a common issue for many with ADHD.Avoidance cycles can lead...
2025-04-1510 minBend and SnatchUnderstanding Flexibility: Myths and Realities With Nicks WilsonCoach Pennie dives into the myths and realities of flexibility training with Nicks Wilson - AKA Flexibility Pixie (insta)In this conversation, Pennie and Nicks discuss the intricacies of flexibility training, exploring Nicks' journey from a dancer to a flexibility coach. They delve into the differences in training approaches for beginners versus those with prior experience, common misconceptions in the flexibility industry, and the importance of recovery and proper techniques. The discussion emphasises the need for education in flexibility training and how to structure effective sessions while minimising the risk of injury, as well as...
2025-03-2947 min
Small Gains: The Inclusive Strength and Running PodcastE21: Hypermobility, Neurodiversity, Strength and Flexibility with Pennie VarvaridesA good old chat with the wonderful Pennie Varvarides (they/them) about everything Hypermobility, strength and flexibility. As well as the link between Neurodiversity and Hypermobility and taking your Mum to the GP with you to advocate for you when you're in your 30s. Enjoy team!03:06 What is Hypermobility?05:09 Hypermobile Findings and Running Marathons11:51 A big old knee injury14:36 Treatment for Hypermobility17:12 The Hypermobility and Chronic Pain Crossover19:37 Why are cis men not as hypermobile?21:46 How does someone know they're hypermobile?22:46 Take Your Mum To The Doctor With You?28:26 The link between Neurodiversity & Hypermobility31:44 Training For Strenght & Flexibility42:53...
2023-12-0159 min
Strong Habits - The Podcast#75: With Hannah Mouncey - on fighting for acceptance as a trans athleteI spoke with Hannah Mouncey, a trans handball and Australian football player who has played for both the men's and women's teams.
Hannah played for the men's football team for four years, competing at the 2013 world championships and narrowly missing out on qualifying for the 2016 Olympics. In 2018, she was named Victorian LGBT Sportsperson of the Year.
There are not many athletes out there able to give insight into playing for the men's and women's teams, so it was really interesting to sit down with Hannah (over the internet) and talk about that experience.
You...
2021-05-291h 01
Strong Habits - The Podcast#75: With Abbie Stasior - on the neuroscience of habits and manifesting your dreamsAbbie Stasior is a health and life coach from the states, and is currently a nutrition and exercise physiology grad student at the University of Columbia. She runs the coaching company Be About Being Better.
In the podcast I misspoke and said her postgrad was in neuroscience, but that was her undergrad.
In this episode, we cover how our brains work when it comes to building and breaking habits. Abbie was able to call on evidence to explain our brains, even sharing when the best time of day to train would be in terms of p...
2021-04-011h 03
Strong Habits - The Podcast#74: with Kelly Terranova - on living with with grief and how to live a full lifeKelly Terranova is the small business owner behind The Bee's Knees Journal.
Kelly has lots of experience of living through adversity, plus also thriving in adversity. Her mum was diagnosed with the incurable and fatal disease Huntington's Disease–and Kelly also faced 13 years of not knowing whether or not she had inherited the disease (a 50/50 chance), which was luckily negative.
Kelly has found humour and gratitude to be integral tools to thriving over the years and through adversity. In her experience, she has found the deeper the tragedy the darker the humour and the richer the...
2021-03-1745 min
Strong Habits - The Podcast#73: With Meghann Koppele - on training for MS clientsIn this episode I spoke with Meghann Koppele about training clients with MS. Megann is a certified Pilates instructor with 20 years’ experience, as well as a certified strength and conditioning specialist with a masters in applied physiology.
Meghan runs a pilates studio in New Jersey working with clients living with a variety of conditions, including severe back pain, sports injuries, MS and pre/postnatal clients. Meghann created a Pilates-based protocol for early-stage MS clients and teaches several courses on Pilates for neurological conditions.
Find Meghan:
theneurostudio.com
insta: @megkoppeleduffy
Get a c...
2021-03-0455 min
Strong Habits - The Podcast#72: With Dr David Robert Grimes - on covid19 myths, vaccines and conspiracy theoriesDr David Robert Grimes is a physicist, cancer researcher, and author. His scientific work includes everything from how tumours use oxygen to why conspiracies tend to fail, with a strong focus on public understanding of science and medicine.
David contributes to the BBC, RTE, The New York Times, The Guardian, The Irish Times, PBS, and other outlets. He received the 2014 Maddox prize, and his first book "The Irrational Ape - why we fall for disinformation, conspiracy theory, and propaganda", is out now from Simon & Schuster UK.
In this episode we cover:
Common coronavirus myths
Th...
2021-02-1556 minStrong Habits - The Podcast#71: Client Q&A - on naked running, protein bioavailability and oral healthAnswering client questions.
In this episode I cover:
Oral health
Sleep hygiene
Dairy vs Plant-proteins bioavailability
Homemade fast foods
Naked running
Get in touch: Instagram, Twitter @superpennie; email pennievarvarides@gmail.com
Here are some links to homemade fast food recipes:
https://tasty.co/article/candacelowry/fast-food-favorites-you-can-easily-make-at-home
https://www.tasteofhome.com/collection/fast-food-copycat-recipes/
https://greatist.com/eat/healthier-fast-food-recipes
2021-02-0321 min
Strong Habits - The Podcast#70: With Toral Shah on breast cancer, inclusive health care and racismI spoke with nutritional scientist and food and health writer Toral Shah, who runs the urban kitchen (@theurbankitchen), about nutrition for cancer prevention and recovery, inclusive health campaigns, how to make vegetables delicious and how fitness is political.
Toral originally went to medical school. The goal was to become an oncologist, but when her mother was diagnosed with breast cancer, she realised that wasn’t the career for her.
She completed a degree in cell biology, specialising in cancer and worked in research, before doing a masters in nutritional medicine at the university of surrey....
2021-01-2952 min
Strong Habits - The Podcast#69: With Greg Nuckols - on protein timing, beer and the british empirePart 2
In this episode, I speak with Greg Nuckols, who is an exercise science writer, powerlifter and coach. Greg is one of the smartest guys in strength sports and I've been learning from him via Stronger by Science and MASS for years. If you haven't listened to part 1, do that first.
I split the interview into two parts as it was almost two hours long and I thought I'd give you a break.
In this episode, we discuss the importance of protein timing, protein and carb intake on muscle building and the role o...
2021-01-221h 03
Strong Habits - The Podcast#68: With Greg Nuckols - on sex differences in strength, muscle mass and trainingPART 1
In this episode, I speak with Greg Nuckols, who is an exercise science writer, powerlifter and coach. Greg is one of the smartest guys in strength sports and I've been learning from him via Stronger by Science and MASS for years. He also has held three all-time world records in powerlifting in the 220lb and 242lb classes.
I split the interview into two parts as it was almost two hours long and I thought I'd give you a break. I'll share part two next week.
In this episode we discuss muscle loss a...
2021-01-1551 minStrong Habits - The Podcast#67: Client Q&A - on posture, habit building and PCOSIn this episode, I answer questions from clients. I cover: hydration and caffeine, building effective habits/routines, dairy and PCOS and exercise snacks
If you're interested in training email me on pennievarvarides@gmail.com or find me:
on Instagram @superpennie
Download 30-Day Bender: pennievarvarides.com/30daybender
Music:
Feather Waltz by Kevin MacLeod
Link: https://incompetech.filmmusic.io/song/3743-feather-waltz
License: https://filmmusic.io/standard-license
2021-01-1316 min
Strong Habits - The Podcast#66 - With Dr Rachel Evans: on eating disorder recovery, disordered eating and the binge restrict cycleIn this episode, I speak with Dr Rachel Evans, a psychologist, hypnotherapist and eating disorder survivor. She uses her experience and academic knowledge to help clients to stop the restrict-binge cycle and feel comfortable in their body.
Dr Evans’ approach focusses on conscious change, subconscious change and how physiology can impact recovery. She shares some tips for people struggling with disordered eating as well as her own personal recovery story.
Check out Dr Evans' blog on body acceptance: eatingdisordertherapist.co.uk
Instagram: @rachel.evans.phd
ED charity and helpline:
Beat: be...
2021-01-081h 00Strong Habits - The Podcast#65: Intentions for 2021 - single-taskingHappy new year, folks. Welcome to 2021. Are you ready?
Find me on Instagram @superpennie
Download 30-Day Bender: pennievarvarides.com/30daybender
Music:
Greta Sting by Kevin MacLeod
Link: https://incompetech.filmmusic.io/song/3827-greta-sting
License: https://filmmusic.io/standard-license
Feather Waltz by Kevin MacLeod
Link: https://incompetech.filmmusic.io/song/3743-feather-waltz
License: https://filmmusic.io/standard-license
2021-01-0410 min
Strong Habits - The Podcast#64: With Ban Hass - On sex, relationships and f*ckboysLessons from 2020.
I had the honour of closing 2020 with the incredible Ban Hass. This was Ban's 2nd appearance on the show - you can also find her discussing whether there's space for feminism in fitness on episode 24. Ban is a fitness instructor, PT and Insta-Queen (instagram.com/banhass).
In this episode, Ban and I have a chat about what we learnt this year. And it turns out it was mostly about sex and relationships. Ban is very honest as she retells some tales of the year, as we discuss breakups, hook-ups and calling...
2020-12-281h 23
Strong Habits - The Podcast#63: With Alan Flanagan - on cholesterol, heart health and dementia preventionI spoke with Alan Flanagan, who is currently pursuing his PhD in nutrition at the University of Surrey, having completed his Masters degree in nutrition science at the same institution.
Alan is the founder of Alinea Nutrition (alineanutrition.com), an online education hub dedicated to providing impartial, science-based nutrition analysis. He is also Research Communication Officer for Sigma Nutrition, creating educational resources for nutrition science.
Previously a lawyer in Dublin, Ireland, Alan combines an investigative and logical approach to nutrition science communication and is dedicated to guiding healthcare professionals and the lay public in science-based n...
2020-12-2255 min
Strong Habits - The Podcast#62: With Becca Knapp - on gender, inclusivity and gym intimidationI spoke with Becca Knapp, a PT based in Hackney. Becca has been working as a PT in London for 7 years: Fundamental to their ethos is that training should be inclusive. They help people move better and feel better irrespective of age, gender or identity.
This is an excellent chat about the gender binary, patriarchy, strength training, inclusivity and finding what you love.
We share our experiences of living in society as queer people, of that feeling of being new in a gym and what people can do to make it a nicer environment for e...
2020-12-211h 03
Strong Habits - The Podcast#61: With Dr Hana Kahleova - Vegan diets, insulin resistance and arthritisI speak to Dr Hana Kahleova, director of clinical research for the Physicians Committee for Responsible Medicine. She has conducted several clinical trials, using a plant-based diet in the treatment of obesity, diabetes, and metabolic disease. Her research showed that a plant-based diet leads to a greater weight loss and improvement in metabolism, and addresses multiple mechanisms behind diabetes.
This is a really interesting episode discussing the benefits of plant-based diets and time-restricted feeding windows on metabolic health and arthritis. There were some real good nuggets in here that'll make you go "ooh".
Please rate an...
2020-12-1350 min
Strong Habits - The Podcast#60: With Dan Van Zandt - on flexibility research and how mindset can change rangeThis is such an informative episode with flexibility researcher Dan Van Zandt. He busts some flexibility myths and goes into detail on what flexibility is, why it matters and how to improve it. We also discuss the impact of mindfulness practice on flexibility and how anti-anxiety exercises can sometimes make more difference to flexibility than short bursts of static stretches.
You can find Dan on Instagram @flexibility.research
You can buy my 30-Day Bender at pennievarvarides.com/30daybender
2020-12-101h 08
Strong Habits - The Podcast#59: Q&A - metabolism, glucose disposal agents, and Miley CyrusAnswering client questions this week:
- Healthy vegetarian breakfast ideas
- What are glucose disposal agents and do they work?
- How to hit 10,000 steps working from home
- Foods that boost metabolism
- Foods that impact brain health and concentration
- Are Miley Cyrus and I compatible
Don't forget to rate and review if you're listening on Apple.
pennievarvarides.com/30daybender
Twitter, Instagram, Facebook @superpennie
2020-12-0325 min
Strong Habits - The Podcast#58: with Ben Patrick AKA the Knees Over Toes Guy - on bulletproof kneesIn this episode I speak with Ben Patrick, world renown knee specialist working with athletes across the board to fix knee pain, run faster, jump higher and hurt less. I've been excited about this episode for MONTHS.
Ben is a new dad, and he was multitasking recording this interview, with his tiny human in the backseat of his car.
We spoke about Ben's journey from knee surgery to knees of steel, his system for rebuilding damaged knees, training older populations, training kids and what you can you do right now to start building stronger knees fr...
2020-11-261h 11
Strong Habits - The Podcast#57: With Kelechi Okafor - on spirituality, motherhood and living your truthI spoke with the incredible Kelechi Okafor about being present in your training can teach you to be present in your life; about mum shame and the systems that create it; and about breaking free of the stories the world tells you about yourself.
This episode was really fun and I'm so pleased I got to sit down with Kelechi and have this chat.
Kelechi's studio on instagram @kelechnekoff_studio
Kelechi on instagram @kelechnekoff and Twitter
You can find me on Twitter, Instagram and Facebook @superpennie
Get 30-Day Bender: p...
2020-11-2345 min
Strong Habits - The Podcast#56: With Lucas Aaron - on flexibility and strengthI speak with Real MVMT coach Lucas Aaron on all things flexibility. He answers the questions: what is it, where do you get it, and do you need it.
You can find Lucas on instagram at @rangeofstrength and find more about his flexibility coaching course at @real_mvmt or uni.realmvmt.com
If you'd like to purchase my 30-day flexibility programme, 30-Day Bend(er), head over to my website: pennievarvarides.com/30daybender
Find me on Twitter, Instagram and Facebook @superpennie
2020-11-1550 min
Strong Habits - The Podcast#55: With Afolabi Akinola - on community and mindsetI speak with Afolabi Akinola, co-owner of black-owned gym Elite Evolution in Hackney, about creating a community, helping black fitness professionals in the industry and taking care of your mental health.
Find Afolabi on instagram @eliteevolution
elite-evolution.com
If you'd like to level your fitness up, or get someone the gift of movement for xmas, you can pre-order 30-Day Bender here: pennievarvarides.com/30daybender
Find me on instagram, twitter and facebook @superpennie
2020-11-1141 min
Strong Habits - The Podcast#54: Q&A - on running in the dark, being intentional and knowing your valuesIn this episode I answer client questions, covering training through winter; why we eat more this time of year; intermittent fasting and PCOS; and sugar cravings.
Plus a very cool fun fact at the end about a new invention doing good things for the environment.
Pre-order 30-Day Bender from my website: pennievarvarides.com/30daybender
Find me on Facebook, Instagram or Twitter @superpennie
2020-11-0821 min
Strong Habits - The Podcast#53: On PCOS and the gut microbiomeIn this short episode I discuss strategies for managing PCOS and some cool research into gut health
Find me on Instagram, Facebook or Twitter @superpennie
Pre-order 30 Day Bend(er) pennievarvarides.com/30daybender
2020-11-0109 min
Strong Habits - The Podcast#52: With Richie Kirwan - On muscle loss, aging and the consequences of the covid lockdownThis is such a brilliant episode. I spoke with Richie Kirwan, a Nutritionist and PhD researcher at Liverpool John Moores University. He has an undergrad degree in biological sciences from University College Cork and a masters degree in nutrition and metabolism from the University of Barcelona. His research focuses on the effect of muscle and body fat on heart disease and how we can use high protein Mediterranean diets and Resistance Exercise to improve body composition and health.
In this episode we speak about what happens when we stop moving as much, how quickly muscle can be l...
2020-10-2648 min
Strong Habits - The Podcast#51: With Gregg Slater - on health, longevity and training smarterIn this episode I speak with Lift The Bar Head Coach and Owner of Lift The Bar Training, Gregg Slater, about the importance of training in terms of health and longevity. We speak about training more efficiently as you get older, so you don't have to train for as long. About what happens to our bones and muscles as we get older, and how lifting weights and generally doing exercise can slow this down. Losing our ability to live unassisted isn't a given part of ageing; but we treat is as such. But what if you could cultivate a l...
2020-10-211h 02
Strong Habits - The Podcast#50: On motivation, mental health, gender, mobility and moreCan you believe there have been 50 episodes already! Thanks so much to all my listeners and subscribers. I appreciate you.
This is a special episode answering some client questions and speaking with some special guests.
Sophie Thomas (@sofitee) on dealing with depression and identifying your values
Jay Alderton (@jayalderton) on motivation and discipline
Ollie McCarthy (@ollywmccarthy) on strength and mobility training for runners
Becca Knapp (@trainwithbecca) on gender and strength
You can find me on Twitter, Instagram and Facebook @superpennie
And you can pre-order the 30 day...
2020-10-1841 min
Strong Habits - The Podcast#49: With Michaela Breeze - on weightlifting, technique and bureaucracyI speak with weightlifting coach Michaela Breeze about all things weightlifting, from her 20+ year career, training, technique and accessory work. Michaela also spills the tea on the red tape stopping the UK's weightlifting body from moving with the times, as well as some insight into what it was like to be the only girl with the team for so long.
Find Michaela:
www.powerposition.co.uk
@MichaelaBreeze
And pre-order my Strong Habits: 30-Day Bend(er) here: https://pennievarvarides.com/30daybender/
2020-10-1252 min
Strong Habits - The Podcast#48: With Sarah Hawkins - on gut health and IBSIn this episode I speak with Sarah Hawkins from F.I.G (Food is Good) Nutrition. Sarah is a registered associate nutritionist (ANutr) and yoga teacher with a special interest in gut health, IBS and improving our relationship with food. Sarah works on a one to one basis helping people to improve both their nutrition as well as other important lifestyle factors such as stress, sleep and physical activity, all of which play a major role in the health of our guts and our relationship to food. Sarah takes a non-judgemental approach and aims to empower people to trust t...
2020-09-301h 10
Strong Habits - The Podcast#47: Work/life stress is ruining your trainingIn this episode I'm answering a client question. I discuss how work/life stress can lead to you over reaching / over training and what you can do about it. Making training progress is all about managing stress. Are you doing these things?
Find me on Instagram, Twitter or Facebook @superpennie
2020-09-2913 min
Strong Habits - The Podcast#46: With Lee Chambers - on losing use of his legs and overcoming adversaryIn this episode I speak with Lee Chambers, Environmental Psychologist, Wellbeing Consultant and Founder of Essentialise Workplace Wellbeing.
Lee discusses how he overcame numerous life struggles to be the man he is today, including when an autoimmune disorder took away the use of his legs. He talks about what it was like as a young black man navigating his mental health and what it meant to be a man, in an environment where people didn't really understand what mental health even was. And he shares some helpful advice on what people suffering with chronic illnesses and pain c...
2020-09-271h 01Strong Habits - The Podcast#45: Q&A - newbie gains, running faster and iodineIn this week's episode I answer client questions. I discuss the biggest lesson I wish I knew when I first started training, how long it takes to rebuild strength and muscle mass after a break, how often you need to train legs to run faster and what kit is worth getting if you're not planning on going back to the gym any time soon. I also take a look at getting enough iodine on a vegan diet.
I've levelled up the podcast with a new jingle and a new microphone, so I'd love your f...
2020-09-2314 min
The Explored Life: More Than YogaCreating Strong Habits with Strength and Nutrition Coach Pennie VarvaridesPennie Varvarides is a strength and nutrition coach helping womxn find their strength inside and outside of the gym. She works to build a solid foundation in training through intentional practice in training and nutrition that spills over into an intentional life. Pennie helps clients build strong habits from the ground up. Find her on instagram @superpennie. I have become more and more aware over the last year or so about how important strength is for our health, especially for us women, especially as we get older. When I first started my Yoga teacher training I was...
2020-09-1800 minStrong Habits - The Podcast#44 - Stop eating your feelingsIn this episode, I offer some practical advice for managing emotional eating and share some of my own journey through the process. We all know what food we're supposed to eat to be more healthy, and yet. The reason we can know what we are supposed to do and not do it, is because often the eating has nothing to do with the food itself. It's the other stuff. It's the stuff we've been ignoring.
Disclaimer: If you're suffering with binge eating disorder, or any other eating disorder, you should speak specialist help. Visit Beat for more in...
2020-09-1520 minStrong Habits - The Podcast#43: With Zorica Bowie - on Taekwon Do, discipline and the patriarchyThis was such a wonderful episode. I spoke with my wonderful friend Zorica Bowie about all things Taekwon Do.
Zed is a co-founder for Girls Who Kick, an organisation bringing all the girls and women of ITF Taekwon Do together. She has been a Taekwon-Do student of Master Nick Symonds since 1997, black belt since 2002, 5th Dan since 2018. She's also European Silver medallist (2005), a full time English teacher, a qualified car mechanic and is completing a research PhD this year.
This might be my favourite episode to date, and I actually laughed out loud listening back t...
2020-09-071h 00Strong Habits - The Podcast#42: With Michelle Griffith Robinson - on the Olympics and cultivating a positive mental attitudeIn this episode I spoke with the incredible Michelle Griffith Robinson, our very first Olympian on the show! We spoke about her time as a pro athlete, what it's like being an athlete from a working class background, being a black woman, how to cultivate a mindset that will help you succeed and why exercise is so, so important whether you're a young girl or an older woman. You can find Michelle on Twitter @RobinsonOly.
Get in touch with me on Instagram, Facebook or Twitter @superpennie.
2020-08-3144 minStrong Habits - The Podcast#41 - Fitness and mental healthIn this episode I discuss tips for managing fatigue and the ways in which exercise can affect mental illness.
Sign ups are now open for the September intake of Strong Habits. Get in touch if you'd like to join the team.
You can find me on Instagram, Facebook and Twitter @superpennie.
pennievarvarides@gmail.com
2020-08-2914 minStrong Habits - The Podcast#40: With Jamie Alderdon - on mindset, discipline and getting shit doneIn this episode with fitness and business coach Jamie Alderdon (@jayalderton), we speak about how he trained for his Guinness World Record, how you stay motivated to do stuff when you don't feel like and how to cultivate discipline. Jay also shares some insight on how he dug himself out of quite a dark place and reshaped his values and his life to improve his mental health - and how looking after his mental health actually improved his business, even though that's what his was ignoring his mental health to grow in the first place. A common tale of t...
2020-08-2542 min
Beyond The MirrorFlat White Ep 63 - Empowering Women In Fitness With Super PennieToday I talk to "Super Pennie" Varvarides who is a strength and nutrition coach. She helps women find their strength inside and outside of the gym, by focussing on building a solid foundation in training through an intentional practice in training and nutrition that spills over into an intentional life. Download the Diet Toolkit: https://page.nextstep-nutrition.com/diettoolkit/ Follow Pennie: https://www.instagram.com/superpennie/
2020-08-2150 minStrong Habits - The Podcast#39: PCOS and ghrelin, plus training while pregnantIn this episode I discuss the connection between ghrelin and PCOS and why it's so damn hard to lose weight. Plus a look at training while pregnant and what you need to watch out for. You can find me on Instagram, Twitter and Facebook at @superpennie. If you're interested in signing up for the next intake of Strong Habits, email me at pennievarvarides@gmail.com
2020-08-2022 minStrong Habits - The Podcast#38: With Chloe Whylie - on being a hybrid athlete and racism in the fitness industryIn this episode I speak with Chloe Whylie, Whylie Can Lift, about her journey into weightlifting, competing injured, fighting for social justice and how money becomes a barrier for so many young athletes. Chloe is a hybrid athlete competing in weightlifting and powerlifting, as well as a strength and conditioning coach, from Bath, UK. You can find Chloe on instagram (https://www.instagram.com/whyliecanlift/) and Twitter () at @WhylieCanLift. If you'd like to discuss the episode, or anything else, with me, you can find me on Instagram, Facebook and Twitter @SuperPennie.
2020-08-1339 minStrong Habits - The Podcast#37: Keeping hydrated in hot weatherShort one from me today on staying hydrated in this mini heatwave
2020-08-1102 minStrong Habits - The Podcast#36: With Ashley Bowers - on emotional eating, diet culture and weight lossIn this episode I speak with American strength and nutrition coach Ashley Bowers about how to stop emotional eating, and work on your relationship with food whilst still having aesthetic goals. You can find Ashley on instagram @ashley_bowers_
2020-08-0743 minStrong Habits - The Podcast#35: going back to the gym, obesity and PCOSIn this episode I talk about Boris' plan to take on the UK's obesity problem, whether meal timing makes a difference for people with PCOS and other metabolic disturbances and what it was like to go back to the gym for the first time in four months. Find me on instagram @superpennie.
2020-07-2917 minStrong Habits - The Podcast#34 With Sophie Thomas - on psychology, philosophy and fitnessIn this episode I speak with the wonderful Sophie Thomas on all things modelling, fitness, psychology and philosophy. She shares stories of her experiences with depression and how fitness and philosophy both helped her get through the dark times. As well as explaining the power our minds have over our physicality. Sophie is a personal trainer currently doing her masters in psychology. You can find her on instagram @sofitee.
If you'd like to send me any questions, or talk about this episode, find me on instagram @superpennie.
2020-07-1858 minStrong Habits - The Podcast#33: Simple strategies to self-motivateStop relying on motivation to get you started. Sometimes you just need to start by yourself. In this episode I share a number of techniques I use to build self-discipline, something more important that motivation.
Want to discuss this episode? Find me on instagram @superpennie.
2020-07-1307 minStrong Habits - The Podcast#32: With Elle Linton - on Cycling, being a woman and menstrual cupsThis is a fun episode with fitness blogger and personal trainer Elle Linton. She shares useful tips for women wanting to get into cycling, something often seen as a bit of a boys club. You can find Elle on instagram @ellelinton. If you'd like to ask me anything, find me on instagram @superpennie. If you're interested in finding your own local Breeze rides, here's the link: https://www.letsride.co.uk/breeze
2020-07-0538 minStrong Habits - The Podcast#31: On the science of habits + Q&AI really liked this episode. I explain how habits are formed in our brains and what that means for behaviour change. Intentionality is important here. Plus I answer your questions on recovery, massage machines and pcos. Find me on instagram @superpennie. Sign up to my FREE newsletter here and get weekly tips straight into your inbox.
2020-06-2925 minStrong Habits - The Podcast#30: With Dibs on dysmorphia and inclusive fitness
To celebrate Pride Month I am speaking to a few different LGBT fitness pros about their journey and their philosophy. At a time where our trans brothers, sisters and non-binary fam are under increasing pressure and danger, I wanted to amplify their voices.
In this episode I speak with trans fitness professional Dibs about their holistic approach to training, their personal struggle with dysmorphia and why fitness should be inclusive. I really enjoyed this episode. This was my first time speaking with Dibs, and it felt like we could be pals.
You can find Dibs on instagram @dibs_pt.
They m...
2020-06-1834 minStrong Habits - The Podcast#29: Barefoot trainingIn this episode I discuss the pros and cons of barefoot training and how it could affect your lifts and runs
Want to talk about training? Find me on instagram @superpennie.
2020-06-1612 minStrong Habits - The Podcast#28: With Cairo - on trans fitness, community and self-loveIn this episode I speak with trans activist, model and personal trainer Cairo on his journey to fitness. He gives an honest account of his struggles, his incredible community and his positive outlook on life. Cairo was such a joy to speak with. I hope you enjoy this episode.
This episode was scheduled in honour of Pride Month, a month-long celebration of LGBT+ life, culture and progress.
It feels especially important in light of JKR's transphobic essay this week. I want all my trans listeners to know that they are valid and they are seen an...
2020-06-1448 minStrong Habits - The Podcast#27: What comes first, cardio or strength training?This episode is late this week as I was taking the time to process what's going on in the world right now. It feels like a really pivotal point in history.
This is a really short episode with a quick comment on doing the work, followed by a quick discussion on training order when it comes to cardio and strength training.
I have two really exciting episodes lined up for Pride month, so keep your eyes peeled for those.
If you want to find me, I'm @superpennie on instagram (and twitter).
2020-06-1207 minStrong Habits - The Podcast#26: With Stacy Hackner on the real paleo dietIn this episode bio-archeologist Stacy Hackner discusses the pitfalls of the paleo diet in terms of truth and accuracy. She takes us through what life and food was actually like during the paleolithic era and we also discuss the health lessons learnt the Blue Zone.
This is a fun, sideways episode, looking at a popular modern diet that makes no sense.
Have any training, nutrition or mindset questions? Find me on Instagram @superpennie.
2020-06-0126 minStrong Habits - The Podcast#25: Why is it so hard to break old habits?In this episode I discuss the power of triggers in behaviour change and simples tools you can implement to make anything a habit.
Sign ups are now open for the next intake of Strong Habits - starts 1 June. You can sign up here - or find me on social media and ask me anything you'd like to know.
You can find me on instagram @superpennie. And on twitter @superpennie.
2020-05-2519 minStrong Habits - The Podcast#24: With Ban Hass - on feminism, fitness and mental healthIn this episode I spoke with the infamous Ban Hass on all things fitness, looking at where feminism fits in, if you can be a feminist and still have body composition goals and how exercise impacts mental health. Ban also shares a fun fact about the weird things that straight people do.
Ban was really funny and honest and I think you're going to enjoy this episode. You can find Ban on Instagram @banhass.
If you'd like to talk to me about the episode or anything training, nutrition or mindset related, you can find me o...
2020-05-2143 minStrong Habits - The Podcast#23: With Charlotte Fisher on endurance training through lockdownIn this episode I speak with nutritionist Charlotte Fisher on training through lockdown. She shares some insights in how endurance athletes can continue to make progress and make training satisfying, even without any races to train for.
You can find Charlotte on instagram @charlotte.f.nutrition
Please subscribe if you enjoyed this episode. Wanna chat about nutrition, training or mindset? Find me on instagram @superpennie.
2020-05-1639 minStrong Habits - The Podcast#22 Q&A protein timing and metabolismIn this episode I answer questions on protein timings; and whether people can have fast or slow metabolisms and what affects those rates.
This was the third time recording this episode because I was in some kind of echo battle with my microphone. I would appreciate the love if you enjoyed it to make me feel like my efforts were worth it lol
2020-05-1114 minStrong Habits - The Podcast#21: With Danni Tabor - on self compassion through dieting (and life)In this episode I speak to wellness coach Danni Tabor on all things self-compassion. This is probably my favourite episode to date, as we unpack why people do the things they do. And how they can change their life by changing the story.
You can find Danni on Instagram: https://www.instagram.com/freefanni/
And Danni's podcast, This is Life, on Spotify: https://open.spotify.com/show/1AKTIc3owPzIP1kkJ6Mhd2
Here's the link to the post I mentioned about feeling fat being a smokescreen: http://tiny.cc/1bsjoz
2020-05-0649 minStrong Habits - The Podcast#20: Managing the guilt and shame of not doing enoughIn this short episode I share some helpful tools on managing the guilt and shame of not doing enough
2020-05-0407 minStrong Habits - The Podcast#19 Over-stretching, meditation and cannibalismIn this week's episode I discuss how you know when you're over-stretching, how to get started with meditation and why you need discipline not motivation
2020-04-2709 minStrong Habits - The Podcast#18: With Alex Pearson - on behaviour change, willpower and the dark side of meditationI speak to behaviour change expert Alex Pearson on all things behaviour change in this special episode. We discuss why people self sabotage, the role of willpower in behaviour change, and how to make actionable changes today. We also touch on the dark side of meditation
2020-04-221h 02Strong Habits - The Podcast#17: Why does sweat smell?In this short episode I discuss the difference between heat sweat and stress sweat, my personal anxiety remedies, considerations for an under thyroid and how to craft a mini workout when you can't be bothered to do a whole one.
I also introduce the Fun Fact segment, where at the end of each episode I share a fun fact I learnt - not related to fitness or nutrition. This week's fun fact was pretty fun, if I do say so myself.
2020-04-2011 minStrong Habits - The Podcast#16 Focus on what you can doIn this week's episode, I discuss adjusting your expectations, focussing on what you can achieve and how to make a habit stick. Our perception of who we are and what matters to us drives our actions, so spend time figuring out who you actually are and what you actually want.
I answer questions on maintaining habits post-quarantine, meditation, muscular awareness, training at home, injury-risk in running and using food volume in dieting.
This is my longest episode to date, with more questions than usual. Enjoy!
Download your free copy of my new training, n...
2020-04-1334 minStrong Habits - The Podcast#15 Nutritional considerations for women with PCOS + glute gains at homeIn this episode I discuss the nutritional consideration for women with PCOS and the role of exercise in insulin resistance, as well as how to maintain muscle mass at home and how to adapt to home training
2020-04-0718 minStrong Habits - The Podcast#14: sleep, immune systems and how to set up your home trainingWhy you can't boost your immune system (and why you wouldn't want to). What you can do to support a healthy immune system. And how to train effectively at home with no gym
2020-03-3016 minStrong Habits - The Podcast#13: Staying on track, laying foundation habits and a little updateIn this episode I discuss the changes in how I'm helping you guys going forwards, a solid strategy for building new habits and eight tips on staying on track through all of this.
You might want a notebook for one of the tasks at the end.
Here's a link to Dr Steph's story highlight "The Curve" https://www.instagram.com/stories/highlights/17857845565823531/
2020-03-2312 minStrong Habits - The Podcast#12: Covid19 update + dance parties and home workoutsIn this episode I discuss what I'm doing to make the programme more accessible at home, some tips for keeping your NEAT up in isolation and the silver lining to not being able to do all the fun stuff
Here's the link to the NHS Covid19 quiz: https://111.nhs.uk/covid-19
Here's the link to government guidelines: https://www.gov.uk/government/publications/covid-19-stay-at-home-guidance
Here's WHO: https://www.who.int/docs/default-source/coronaviruse/situation-reports/20200313-sitrep-53-covid-19.pdf?sfvrsn=adb3f72_2
This is all changing daily, so these links might not...
2020-03-1612 minStrong Habits - The Podcast#11: Strategies for behaviour changeIn this episode, I discuss two strategies for successfully establishing new habits to become the person you want to become. Plus a lesson on energy balance, why a person might gain or lose weight, and the point of resistance bands
2020-03-0912 min
Strong Habits - The Podcast#11: Strategies for behaviour changeIn this episode, I discuss two strategies for successfully establishing new habits to become the person you want to become. Plus a lesson on energy balance, why a person might gain or lose weight, and the point of resistance bands
2020-03-0912 minStrong Habits - The Podcast#10: turning struggles to strength + feminist rageIn this episode I discuss turning your struggles to strength, why focussing on the small tiny things you can control is better than focussing on the end goal and I have a little rant about men interrupting women in the gym and strategies to deal with them
2020-03-0113 minStrong Habits - The Podcast#9 Vegan protein sources, how to build muscle + agingIn this episode I discuss how vegans should mix their protein sources, what you need to do to build muscle and why building muscle is so important. This includes a look at what happens as we get older and what we can do to lengthen our independence in later life.
In the introduction I call it episode 8 by mistake - soz lol
If you'd like to sign up to the next intake of Strong Habits, here's the link: https://coachpennie.mypthub.net/3/p/88914
It starts Sunday, so you've only got a couple of d...
2020-02-2018 minStrong Habits - The Podcast#8: How to maintain weight/progressIn this episode I discuss how to maintain weight and progress going forwards, the key to long-term success and explain how to create your own workout
2020-02-1707 minStrong Habits - The Podcast#7: Strength training, water intake and motivationIn this week's episode I discuss the importance of strength training on your mind and body, why motivation isn't always enough and what you can do to keep going when it wanes, and whether or not you can drink too much water. I also go into what you can do to stop yourself from boredom eating when you work from home and the pros and cons of detox diets.
For anybody interested in signing up to the next intake of Strong Habits (starts 23 Feb), you can sign up here: https://coachpennie.mypthub.net/p/88914
2020-02-1018 minStrong Habits - The Podcast#6: diet culture, dieting on holiday, cancer risksIn this episode I talk about navigating the middle ground between extreme diet culture and the anti-diet movement; how to enjoy your holiday without "ruining" your progress; how to properly warm up for a training session; progressive overload and the benefits of machines vs free weights; and whether or not cheese causes cancer.
Here's a link to the 2019 systematic review I mention in the episode: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6352799/
2020-02-0328 minStrong Habits - The Podcast#5: The principles of habit change, plus thoughts on meal plans and juicesIn this episode I discuss the principles of habit change and how you can start changing your narrative to change your behaviour.
Plus I discuss why I've not supplied you with any meal plans, training around periods, if juice counts as one of your five a day and how long it takes to digest meat.
Here's the link to the gut expert I mention in the episode: https://www.instagram.com/theguthealthdoctor/
2020-01-2625 minStrong Habits - The Podcast#4: DOMS, Omega 3 and the ergogenic effect of caffeineIn this episode I look at why we experience DOMS (delayed onset muscle soreness) and if there's anything we can do about it. I also discuss the benefits of Omega 3 and how much caffeine you need to boost your workout.
2020-01-2112 minStrong Habits - The Podcast#3: NEAT, protein and shift workIn this episode I discuss NEAT, why you should lift weights to build muscle rather than to burn calories and answer your questions on protein, skin and shift work.
Here's a link to the dermatologist I mentioned, Dr Anjali Mahto, who is a fountain of knowledge on all things skin related: https://www.instagram.com/anjalimahto/
2020-01-1213 minStrong Habits - The Podcast#2: Setting intentions for 2020In this short episode, I discuss a list of prompts that will help you reflect on 2019 and set your 2020 intentions.
New Year's resolutions often fall by the wayside by February. It's time for another approach. I want you to set intentions, make a plan and decide on what you want to get out of 2020.
Here's a link to the free 2020 goals helpsheet I mention in the episode: https://pennie3.typeform.com/to/PXQDpb. Fill it out and get your answers emailed to you.
Hope you all have a wonderful new year's and a wo...
2019-12-3106 min
Strong Habits - The PodcastStrong Habits Podcast: Episode 1, IntroductionsIn this short podcast, I explain the ethos behind Strong Habits and what the programme entails. If you have any questions, email me at pennievarvarides@gmail.com
First intake starts 6 Jan. To sign up, use this link: https://coachpennie.mypthub.net/3/p/84200
Find me on Instagram @superpennie
2019-12-2122 min