Best Compositions Pod Podcasts (2025)

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58:: break it down for the baddies:: body composition, fat loss, & muscle building 15:37

8d ago15:37

15:37

Let’s break it down for the baddies as we chat about body composition, toning, muscle building, fat loss, bone mineral density, and all the confusion surrounding our bodies as women! This episode goes with episode 56 with Phil Stanforth, a Fellow of the American College of Sports Medicine. loving the pod? click the follow button, & we'd love if you…

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59:: breakdown for the baddies:: what exercise is right for my body & how can I be more disciplined in my healthy routines? 21:26

16h ago21:26

21:26

Let's break it down for the wellness baddies as we chat what exercise is right for our bodies and how to build the motivation and consistency to be more disciplined in our healthy routines. In this episode, we cover atomic habits, how to find the exercise that will help you reach your goals and be the "right" exercise for your body, the need to rem…

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Terminal Openings: Interpreting Songs that Begin by Ending - Joon Park 39:04

4d ago39:04

39:04

In this week’s episode, Joon Park presents an interpretive strategy for melodic closure that occurs at the start of a song, which he terms a "terminal opening." This episode was produced by Jose Garza along with Team Lead Anna Rose Nelson. Special thanks to peer reviewers Cara Stroud and Shersten Johnson. SMT-Pod’s theme music was written by Maria …

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hotter & smarter in 5:: rep range cheat sheet for muscular and cardiovascular health 5:17

5d ago5:17

5:17

Join us as we get hotter & smarter learning about how to exercise in the best way for our bodies! We chat specific rep ranges for our muscles & heart health! 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.kelsy…

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Formal and Textural Processes in Contemporary Worship Music - Leah Amarosa 47:47

11d ago47:47

47:47

In this week’s episode, Leah Amarosa explores the unique structural and textural features of contemporary worship music, demonstrating how its formal processes are shaped to enhance spiritual and communal engagement. This episode was produced by Katrina Roush along with Team Lead Matthew Ferrandino. Special thanks to peer reviewers Joshua Busman an…

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hotter & smarter in 5:: the benefits of nasal breathing 7:20

12d ago7:20

7:20

Join us as we get hotter & smarter learning about the benefits of mouth taping! Mouth taping is trending right now, but what does it actually help? In this episode, we discuss the physiological and neurological benefits of nasal breathing compared to mouth breathing, especially as it relates to our posture, focus, reaction time, sleep, and pelvic f…

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57:: Dr. Dixie Stanforth talks staying motivated, exercising as women, and how to overcome challenges 1:07:21

15d ago1:07:21

1:07:21

Wellness girl chat with Dr. Dixie Stanforth, a fellow of the American College of Sports Medicine & one of the top voices in the field of kinesiology & health education. We chat about atomic habits and how small changes & shifting the language we use to talk about ourselves and our routines can help us stay motivated towards our goals. We talk about…

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The Role of Reprise and Revision in 'Shrek the Musical' (2008, 2024) - Zachary Lloyd & John Combs 42:53

18d ago42:53

42:53

In this week’s episode, Zach Lloyd and John Combs demonstrate a need for a broader definition of reprise in musical theater by examining reprises in two contrasting versions of Shrek the Musical, the original 2008 Broadway production, and the recently revised 2024 National Tour. This episode was produced by Zachary Lloyd along with Team Lead Jennif…

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hotter & smarter in 5:: why does alcohol raise my heart rate? 5:21

19d ago5:21

5:21

Join us as we get hotter & smarter learning about how alcohol affects our resting heart rate! Have you ever realized that your heart rate increases the night after a cocktail or glass of wine? I went on a journey in college cutting out alcohol because I hated thinking I was negatively affecting my cardiovascular system through alcohol. Why does alc…

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56:: challenging the phrases "toning" and "cardio for fat loss" with Phil Stanforth, FACSM (& the ins & outs of female body composition) 53:33

22d ago53:33

53:33

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…

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hotter & smarter in 5:: fun facts about the luteal phase 4:27

26d ago4:27

4:27

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…

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55:: a menstrual cycle in my life! (workouts, fueling, recovery, sleep, & tips & tricks for how to structure your month around your menstrual cycle!) 22:15

29d ago22:15

22:15

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 tal…

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hotter & smarter in 5:: follicular phase fun facts! 3:02

1M ago3:02

3:02

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…

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54:: why you SHOULDN'T be cycle syncing (& what to do instead!) 14:16

1M ago14:16

14:16

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 lea…

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hotter & smarter in 5:: fun facts about your period! 6:02

1M ago6:02

6:02

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 a…

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53:: our periods throughout history (women "inferior" to men?!, the history, marketing, & evolution of period care products!) 21:51

1M ago21:51

21:51

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. Thi…

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hotter & smarter in 5 min:: it's our 1 year pod-iversary! (THANK YOU, failures, successes, & getting vulnerable about the future!) 19:45

2M ago19:45

19:45

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, & …

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52:: break it down for the baddies:: Mel Sulaver, RD & sports nutritionist talks nutrition in our 20s & 30s as women (Part I!) 21:45

2M ago21:45

21:45

Wellness girl chat with us this week as we break Mel Sulaver, RD’s episode down for the baddies! (Make sure you listen to episode 51 first!!) This series is like a podcast book club where we chat about the expert interview with our previous guest, in this case, Mel Sulaver. We chat nutrition as women in our 20s and 30s, the rule of thirds when buil…

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hotter & smarter in 5:: taking back your power of choice 10:22

2M ago10:22

10:22

Let's get hotter & smarter in 5 (welllll 10 today...) as we chat about the challenge that helps me to reset and refocus my spending habits, consumerism, and materialism every year! I've done this challenge over the last 5 years and it is truly enlightening and freeing. It allows me to reset over the silent grasp that material items can sometimes ha…

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51:: Mel Sulaver, RD & sports nutritionist talks nutrition in our 20s & 30s as women (Part I!) 59:27

2M ago59:27

59:27

Wellness girl chat with us this week with Mel Sulaver, registered dietician & sports nutritionist! Mel is an expert when it comes to helping women balance their fueling, training, and life circumstances throughout the various phases of our lives. In part I, we cover nutrition as women in our 20s and 30s, the BS of “cycle syncing”, how to build our …

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hotter & smarter in 5:: creatine myths debunked! 5:51

2M ago5:51

5:51

Wellness girl chat as we debunk the most common myths I hear surrounding creatine! If you've ever said to yourself... "I want to take creatine, but how do I not get bloated?" "I don't want it to increase my fat!" "I think of creatine as just for men." "I don't even really exercise...is creatine really for me?" Then take a listen to this episode! cr…

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50:: break it down for the baddies:: female-specific nutrition, training, & performance with Dr. Katie Hirsch 33:05

2M ago33:05

33:05

Wellness girl chat with us this week as we break it down for the baddies!! This is a new series where we are going to debrief over the previous expert interview, answer any questions, clarify topics, and learn how to put into action what we are learning about our bodies! In this episode, we chat over Dr. Katie Hirsch’s episode (episode 49) where we…

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hotter & smarter in 5:: am I strength training enough?? 7:57

2M ago7:57

7:57

Wellness girl chat with us this week as we answer the question “am I doing enough?” when it comes to my strength training! How do we know if we are providing the right stimulus for muscle growth, longevity, and our body composition goals? How do we know when to progress? Check out this episode as we answer those questions and chat about the menstru…

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49:: female-specific fueling, training, & performance with Dr. Katie Hirsch (fasting, creatine, the menstrual cycle, & more!) 58:00

2M ago58:00

58:00

Wellness girl chat with us this week with one of the top female physiology researchers in the world, Dr. Katie Hirsch! We chat topics like creatine, the menstrual cycle, pregnancy, muscle building, body composition, the importance of carbohydrates and glucose, and the differences between men & women when it comes to fueling and training. It was so …

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hotter & smarter in 5:: am i doing "hard enough" cardio? 11:21

2M ago11:21

11:21

Wellness girl chat with us as we talk about the fun ways to answer the question “Am I pushing myself enough?” This week we are covering cardio! If you’re like me, you don’t want to waste time with your workouts. You want to make sure you are getting all the physiological benefits out of the time you are putting into your cardiovascular focused work…

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48:: all things women's hormonal health with the founders of Her Bio (hormonal imbalances, endometriosis, postpartum depression, PCOS, PMS symptoms, and menopause!) 47:57

3M ago47:57

47:57

Wellness girl chat this week with the founders of Her Bio all about hormonal health! We dive into what a hormonal imbalance actually is, signs and symptoms of a hormonal imbalance, our own hormonal health journeys (including postpartum depression and endometriosis), and natural strategies to help your own hormonal health balance! TLDR:: Signs and s…

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hotter & smarter in 5:: the ovarian phases of your menstrual cycle 3:46

3M ago3:46

3:46

Wellness girl chat with us this week as we work to get hotter and smarter in 5 minutes learning about the ovarian phases of our menstrual cycle! We chat about the follicular phase, the luteal phase, menstrual cycle physiology, and provide resources to dive deeper into learning about your own menstrual cycle! 38:: how inflammation impacts your menst…

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47:: a pelvic floor physical therapist's guidebook for pregnancy! (save this for when you're pregnant!) :: how to prepare your body during pregnancy for birth and postpartum! 29:25

3M ago29:25

29:25

Even if you're not pregnant, you're going to want to listen to this one!! I have so many of my friends who are pregnant right now, so consider this my educational love letter to them and to you guys! From a pelvic floor PT's perspective... what can I do to prepare my body during pregnancy to make labor, birth, and postpartum a little easier? how ca…

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hotter & smarter in 5:: the uterine phases of the menstrual cycle 5:07

3M ago5:07

5:07

Wellness girl chat with us as we get hotter and smarter in 5 minutes chatting about the phases of the menstrual cycle! We chat specifically about the uterine cycle and help to decrease confusion surrounding the many different labels placed on the phases of the menstrual cycle (how is the proliferative and secretory phases linked to the follicular a…

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46:: changing generational perspectives on faith and the female body! (aka:: your body is beautiful & deserves your time, effort, & energy) 31:05

3M ago31:05

31:05

Another unique episode this week all about our female bodies, faith, perceptions we have on our bodies, and why we shouldn't feel ashamed of wanting to take time to take care of our physical bodies! This week, I'm sharing the audio from a talk I did over the weekend for a women's retreat called Soul Care. It was an absolute honor, and it was so ful…

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hotter & smarter in 5:: what to focus on in your 20s so your 80 yo self will thank you! 5:56

3M ago5:56

5:56

I just turned 30, so it is time to wellness girl chat of what to focus on in your 20s (& 30s) to protect your body in your 80s! Did you know that so many variables of our health and fitness peak in our 20s and 30s? What can we do to make sure we optimize those variables? We chat about skeletal muscle, strength, endurance and cardiorespiratory fitne…

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45:: I'M 30!! reflections over 3 decades (with special guests!) 51:34

3M ago51:34

51:34

This week we have a special episode! My sisters come on the podcast to join me in ringing in a new year and a new decade... 30! We reflect over my twenties and just different lessons learned, things I still struggle with, and what I'm excited about! TLDR: - the importance of faith - marriage and relationship advice - career, professional, financial…

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hotter & smarter in 5:: gua sha & the lymphatic system 5:27

3M ago5:27

5:27

Wellness girl chat this week as a part of our new series:: hotter and smarter in 5! where we discuss a variety of women’s health topics in 5 (ish) minutes. Nothing is off limits, so let’s talk about it! This week on hotter and smarter in 5! We chat about… Gua sha The lymphatic system Dry brushing A body detox Our body’s detoxification system And sw…

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44:: so you have a fitness goal in 2025... (the truth behind carbs, fat loss, intermittent fasting, and all the misconceptions about fitness as a female!) 23:25

4M ago23:25

23:25

Wellness girl chat with us as we talk about how freaking hard it is to be a girl trying to accomplish health, wellness, and fitness goals! Do I do cardio for fat loss? What about intermittent fasting? How do I change my body composition, build muscle, lose fat, and reach my aesthetic goals? I’m struggling to workout…how do I build consistency? We c…

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hotter & smarter in 5:: staying motivated 5:08

4M ago5:08

5:08

Wellness girl chat this week as a part of our new series:: hotter and smarter in 5! where we discuss a variety of women’s health topics in 5 (ish) minutes. Nothing is off limits, so let’s talk about it! In honor of the new year, this week we discuss:: The science of motivation Dopamine Tips and tricks to maintain motivation How to balance your dopa…

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43:: the 7-step process to creating the 2025 of your dreams (a science-backed & simplified 2025 rebrand!) 27:08

4M ago27:08

27:08

The 20-something’s guide to creating the 2025 of your dreams:: https://www.elaa-wellness.com/blog/the-20-somethings-guide-to-creating-the-2025-of-your-dreams The 20-something’s guide to a vision board night:: https://www.elaa-wellness.com/blog/the-20-somethings-guide-to-a-2024-vision-board-night 🎙️ Wellness Big Sis: The Pod – Your Guide to Building…

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42:: 2025 health & wellness trends to level-up your life! 20:03

4M ago20:03

20:03

Join us for a wellness girl chat as we dive into 2025's top wellness trends! Reflecting on 2024, a year all about gut health, digestive wellness, supplements, nervous system regulation, and the rise of AI in wellness tech, we’re looking ahead to what’s next. Here’s what we predict will take center stage in 2025:✨ Simplifying wellness routines for a…

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41:: 2024 reflections & journal sesh to help make 2025 the best year yet! 13:55

4M ago13:55

13:55

Reflecting on 2024: Growth & Lessons Learned 🎧 As 2024 wraps up, it’s the perfect time to reflect on the habits, lessons, and moments that shaped us. In this special interactive episode, we’re guiding you through journal prompts and meaningful conversations to help you reflect on your own wellness journey this year. Tune in as we discuss: ✨ What wo…

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40:: your ultimate holiday health & wellness guide! 21:11

4M ago21:11

21:11

Join us this week for a cozy girl chat all about navigating health and wellness during the holiday season. 🌟 Struggling with digestion and bloating after festive meals? Feeling guilty about missed workouts? Dreading tough conversations with family or losing sleep over holiday stress? We’ve got you covered! In this episode, we’re sharing real-life t…

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39:: full-body inflammation...let's talk about it! (the causes, the signs & symptoms, & how we can manage the balance of inflammation & anti-inflammation within our bodies!) 21:30

5M ago21:30

21:30

we’re wrapping up our 4-part series on inflammation with a deep dive into how your body stays balanced between inflammation and anti-inflammation and what might tip the scales. this week, we’re chatting about what systemic inflammation really means, how to spot it, and simple ways to support your body for long-term wellness. 🌿💖 here’s what we’re co…

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38:: how inflammation impacts your menstrual cycle:: period cramps, symptoms & hormonal health 16:41

5M ago16:41

16:41

welcome to part 3 of our debunking inflammation series! let’s talk about how inflammation plays a key role in your menstrual cycle. this week, we’re covering everything from period cramps and bloating to the phases of your cycle where inflammation helps your body thrive. missed the first two parts? don’t worry—we’ve already tackled the basics of in…

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37:: how to build the best gratitude practice to rewire your brain! 17:29

5M ago17:29

17:29

link to the menstrual cycle survey & free testing link to the gratitude blog post link to dick & rick hoyt video 🦃 happy thanksgiving 2024! 🦃 this week on the pod, we’re diving into the science of gratitude and how to build a practice that supports your brain health, mental health, & overall happiness. spoiler: the most effective gratitude practice…

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36:: inflammation's role in muscle building, acne, & gut health!! (inflammation series pt. II!) 32:22

5M ago32:22

32:22

menstrual cycle program google forms gut health (episode 2) in part II of our inflammation series wellness girl chat, we dive into how inflammation supports our wellness journey! join us as we debunk the myths around inflammation & explore its essential role in managing acne, building muscle, reaching body composition goals, & supporting gut health…

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35:: all about inflammation! & why inflammation is necessary for the body to heal 14:50

6M ago14:50

14:50

menstrual cycle program google forms wellness girl chat with us as we cover inflammation! this is the first episode in a series meant debunk inflammation & to decrease the fear surrounding inflammation, helping us better understand its role in our bodies! inflammation is often presented to us as something that we need to constantly decrease, but it…

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34:: your winter arc is loading (a little journal sesh on how to prepare now for all of our 2025 hopes & dreams!) 26:00

6M ago26:00

26:00

menstrual cycle program survey menstrual cycle program waitlist menstrual cycle blog post metabolism podcast (episode 12) tahini chocolate chip cookie recipe (no sugar added) wellness girl chat with us all about the winter arc & join our winter arc challenge! the winter arc is a period of time from october 1st to december 31st where we focus on our…

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33:: from chaos to calm:: 3 ways to handle high stress situations 28:37

6M ago28:37

28:37

menstrual cycle program google forms menstrual cycle program waitlist wellness girl chat with us as we explore 3 actionable tips for managing high-stress situations & improving your response to stress! This video is part of our cortisol mini-series, where we dive deep into the complexities of cortisol levels—both high & low—& how they affect our we…

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32:: tips & tricks for how to balance your cortisol 19:15

6M ago19:15

19:15

menstrual cycle program google forms menstrual cycle program waitlist!! wellness girl chat as we continue our mini series on cortisol!! In this episode, we cover actionable steps & tips & tricks on how to better regulate & balance our overall cortisol levels. If you experience high stress, fatigue, energy loss, or weight gain, then definitely check…

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Compositions Pod Podcasts

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