wellness big sis:: the pod

Dr. Kelsy Vick
  • 5.0 (2)
  • HEALTH & FITNESS
  • UPDATED WEEKLY

wellness big sis:: the pod, by elää wellness, includes wellness girl chats by founder, kelsy vick, a board-certified orthopedic doctor of physical therapy. join us as we learn about our bodies, movement, and all aspects of physical, spiritual, psychological, and environmental wellness, creating a sisterhood of empowered wellness big sisters... without the clothes-stealing ;) elaa-wellness.com @elaa_wellness @dr.kelsyvickdpt

  1. 13H AGO

    56:: the ins & outs of body composition & exercise for women with Phil Stanforth, FACSM (challenging the theories behind toning & cardio for fat loss)

    Wellness girl chat (& boy chat!) with us this week as we welcome Phil Stanforth to the pod! Phil is a Fellow of the American College of Sports Medicine and a retired professor and director at The University of Texas at Austin of almost 40 years. He is an expert in human exercise physiology & performance research, body composition testing throughout the lifespan, and kinesiology and health education. In this episode we talk... :: the truth behind toning & cardio :: what is body composition :: the difference between men and women when it comes to body composition, training, and our ability to build muscle :: the differences in fat mass, fat free mass, and the different types of fat mass and fat free mass :: the importance of exercise :: the genetic components that play a role in our body composition :: energy systems and why cardio might not equal fat loss :: his reflections over 40 years in the industry This episode was so fun for me & so insightful, as it really helps to clear through some of the noise within the health & fitness space! Check it out! loving the pod? click the follow button, & we'd love if you could leave a review! website:: elaa-wellness.com insta:: @dr.kelsyvickdpt & @elaa_wellness & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter! 00:00- 02:43 meet Phil Stanforth, a fellow of the American College of Sports Medicine 02:44- 08:47 body composition breakdown: fat mass vs. lean mass 08:48- 15:03 male vs. female and older vs. younger female for muscle mass and bone mineral density 15:04- 18:36 the genetic component of body composition 18:37- 23:44 if you don’t use it, you lose it 23:45- 34:34 the energy systems within our bodies, fat loss and calorie burn 34:35- 36:49 muscle and bone mineral density as we age 36:50- 47:13 exercise is medicine & should be fun! 47:14- 53:32 reflections over 40 years in the fitness industry… our bodies are a gift

    54 min

  2. 4D AGO

    hotter & smarter in 5:: fun facts about the luteal phase

    Wellness girl chat with us as we get hotter & smarter and learn both some fun, and not-so-fun, facts about the luteal phase of our menstrual cycles! We chat about motivation, mindsets, recovery, creatine, and intrusive thoughts and why some of these things might be more prevalent during the luteal phase of our cycle. Listen in to quickly learn more and be the hottest and smartest person in the room chatting about menstrual cycles! Menstrual Cycle Program Link Dr. Katie's episode mentioned in the pod loving the pod? click the follow button, & we'd love if you could leave a review! website:: elaa-wellness.com insta:: @dr.kelsyvickdpt & @elaa_wellness & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter! 00:00-00:31 fun facts on the luteal phase 00:32- 00:50 the menstrual cycle program 00:51- 01:43 avoidance behavior shifts 01:44- 02:32 water retention & creatine in our luteal phase 02:33- 03:05 easier recall of traumatic events 03:06- 04:20 our body has seasons, too! 04:21- 04:27 luteal phase not-so-fun-facts! Mentioned in this episode: hotter smarter pod intro

    4 min

  3. MAR 31

    55:: a menstrual cycle in my life! (workouts, fueling, recovery, sleep, & tips & tricks for how to structure your month around your menstrual cycle!)

    Menstrual Cycle Program Sign-Up! Wellness girl chat with us this week as we chat "a month in my life:: menstrual cycle style"! A new take on the day-in-my-life and week-in-my-life vlogs... join me as we chat all things sleep, workouts, fueling, training, outfits, supplementation, etc. throughout my menstrual cycle! This episode is structured to talk through alll the things I've implemented in my routine to help me work WITH my body, and to hopefully show you how truly simple it can be! Let me know how you go through a month working with YOUR body so I can get ideas, too! Dr. Katie's Episode 49:: female specific nutrition, training, and performance Menstrual Cycle Series:: 19:: menstrual cycle 101 (for the girls!) 20:: cycle syncing unlocked (how to feel the best in your body & see through shiny marketing!) 21:: how to master PMS, motivation, happiness, & attractiveness throughout your menstrual cycle! 22:: schedule your month around your hormones & menstrual cycle!! (how to be more productive, improve your self-talk throughout your period, & reach your goals!) 38:: how inflammation impacts your menstrual cycle loving the pod? click the follow button, & we'd love if you could leave a review! website:: elaa-wellness.com insta:: @dr.kelsyvickdpt & @elaa_wellness & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter! 00:00- 05:50 a menstrual cycle in my life and general guidelines  05:51- 11:09 a period in my life 11:10- 13:47 a follicular phase in my life! 13:48- 14:42 an ovulatory phase in my life! 14:43- 19:45 a luteal phase in my life! 19:46- 22:14 overarching themes of tracking

    22 min

  4. MAR 27

    hotter & smarter in 5:: follicular phase fun facts!

    Menstrual Cycle Program Sign-Up Wellness girl chat with us as we talk about fun facts about the follicular phase! (& my personal favorite phase). We chat glowy skin, risky behavior, and a few other fun, quick, facts...listen in! loving the pod? click the follow button, & we'd love if you could leave a review! website:: elaa-wellness.com insta:: @dr.kelsyvickdpt & @elaa_wellness & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter! 00:00- 00:48 follicular phase fun facts & the menstrual cycle program 00:49- 01:41 stable blood sugar levels & heart health 01:42- 02:00 glowy skin in your follicular phase 02:01- 03:01 more likely to take risks!

    3 min

  5. MAR 24

    54:: why you SHOULDN'T be cycle syncing (& what to do instead!)

    Menstrual Cycle Program Sign Up Wellness girl chat with us this week about what cycle syncing is getting all wrong! We chat what is wrong about the cycle syncing movement and what you can do instead to truly work with your body, rather than against it! We talk the importance of tracking your individual cycle and benefits you can gain from truly learning your body from a deeper level! Listen in! Menstrual Cycle Series:: 19:: menstrual cycle 101 (for the girls!) 20:: cycle syncing unlocked (how to feel the best in your body & see through shiny marketing!) 21:: how to master PMS, motivation, happiness, & attractiveness throughout your menstrual cycle! 22:: schedule your month around your hormones & menstrual cycle!! (how to be more productive, improve your self-talk throughout your period, & reach your goals!) 38:: how inflammation impacts your menstrual cycle loving the pod? click the follow button, & we'd love if you could leave a review! website:: elaa-wellness.com insta:: @dr.kelsyvickdpt & @elaa_wellness & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter! 00:00- 02:13 the menstrual cycle program!! 02:14- 05:08 cycle syncing BS with movement 05:09- 06:14 the cycle syncing BS with nutrition 06:15- 07:06 cycle syncing can overcomplicate things 07:07- 08:59 how our menstrual cycle program is different 09:00- 10:41 the benefits of cycle syncing 10:42- 13:40 what can we change about cycle syncing 13:41- 14:15 free menstrual cycle resources!

    14 min

  6. MAR 20

    hotter & smarter in 5:: fun facts about your period!

    Menstrual Cycle Program Sign Up Wellness girl chat with us as we get hotter & smarter in 5 minutes learning fun facts about our periods! We talk about how periods were once viewed as powerful, how injury risk might not be related to our periods, and the theories behind our periods syncing up with our girlfriends. Listen in as we quickly learn all about it! Inflammation & Our Menstrual Cycle (episode 38) Emma B LinkedIn Post Sanza App loving the pod? click the follow button, & we'd love if you could leave a review! website:: elaa-wellness.com insta:: @dr.kelsyvickdpt & @elaa_wellness & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter! 00:00- 00:27 fun facts about your period 00:28- 00:48 the menstrual cycle program release 00:49- 01:35 our periods are powerful! 01:36- 03:56 do girls on their periods actually get injured more often? 03:57- 04:42 inflammation and our periods 04:43- 05:43 period syncing? 05:44- 06:02 hotter & smarter about our periods! Mentioned in this episode: hotter smarter pod intro

    6 min

  7. MAR 17

    53:: our periods throughout history (women "inferior" to men?!, the history, marketing, & evolution of period care products!)

    Menstrual Cycle Program Sign Up Wellness girl chat with us this week about the history of how humanity has viewed the menstrual cycle! We talk about the “inferiority of women”, how women on their periods could “kill livestock”, and how our periods were once viewed as getting rid of the toxins that our spongier bodies just naturally accumulated. This episode is both sad and a little comical thinking of both how far, and how not-far, we’ve come from those viewpoints. We also chat feminine hygiene through the ages and how the marketing of products really hasn’t changed all that much. This episode was an interesting one to research, write, record, and edit, so join us as we learn a bit more about the history of the menstrual cycle!  loving the pod? click the follow button, & we'd love if you could leave a review! website:: elaa-wellness.com insta:: @dr.kelsyvickdpt & @elaa_wellness & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter! Menstrual Cycle Series:: 19:: menstrual cycle 101 (for the girls!) 20:: cycle syncing unlocked (how to feel the best in your body & see through shiny marketing!) 21:: how to master PMS, motivation, happiness, & attractiveness throughout your menstrual cycle! 22:: schedule your month around your hormones & menstrual cycle!! (how to be more productive, improve your self-talk throughout your period, & reach your goals!) Sanza App Emily B LinkedIN Resources:: Coleman, A. Why are we so uncomfortable? The confusing taboo in Ancient Rome and the Modern Era. The Claremont Colleges Library. Accessed March 12, 2025. a href="https://pressbooks.claremont.edu/clas112pomonavalentine/chapter/why-are-we-so-uncomfortable-the-confusing-taboo-of-menstruation-in-ancient-rome-and-modern-america/#:~:text=Menstruation%20to%20Aristotle%20is%20not,significant%2C%20if%20any%2C%20backlash" rel="noopener noreferrer"...

    22 min

  8. MAR 13

    hotter & smarter in 5 min:: it's our 1 year pod-iversary! (THANK YOU, failures, successes, & getting vulnerable about the future!)

    It is our 1 year anniversary! Take the time to celebrate with us & share our fears, successes, hopes, dreams, and failures as we reflect over the last year and look forward to the next! We get a little vulnerable on my plans for wellness big sis:: the pod, so let me know what you think! Favorite Episodes:: 49::  female-specific fueling, training, & performance with Dr. Katie Hirsch (fasting, creatine, the menstrual cycle, & more!) 51:: 51:: Mel Sulaver, RD & sports nutritionist talks nutrition in our 20s & 30s as women (Part I!)   Menstrual Cycle Series:: 19:: menstrual cycle 101 (for the girls!) 20:: cycle syncing unlocked (how to feel the best in your body & see through shiny marketing!) 21:: how to master PMS, motivation, happiness, & attractiveness throughout your menstrual cycle! 22:: schedule your month around your hormones & menstrual cycle!! (how to be more productive, improve your self-talk throughout your period, & reach your goals!) Cortisol Series 31:: all about cortisol:: let's get to know the misunderstood "mean girl" hormone 32:: tips & tricks for how to balance your cortisol 33:: from chaos to calm:: 3 ways to handle high stress situations  Inflammation Series 35:: all about inflammation! & why inflammation is necessary for the body to heal 36:: inflammation's role in muscle building, acne, & gut health!! (inflammation series pt. II!) 38:: how inflammation impacts your menstrual cycle:: period cramps, symptoms...

    20 min
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    Ratings & Reviews

    5
    out of 5
    2 Ratings

    About

    wellness big sis:: the pod, by elää wellness, includes wellness girl chats by founder, kelsy vick, a board-certified orthopedic doctor of physical therapy. join us as we learn about our bodies, movement, and all aspects of physical, spiritual, psychological, and environmental wellness, creating a sisterhood of empowered wellness big sisters... without the clothes-stealing ;) elaa-wellness.com @elaa_wellness @dr.kelsyvickdpt

    Information

    • Creator
      Dr. Kelsy Vick
    • Years Active
      2024 - 2025
    • Episodes
      69
    • Rating
      Explicit
    • Copyright
      © dr. kelsy vick, pt, dpt, ocs
    • Show Website
      wellness big sis:: the pod

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