PODCAST · health
Quad Squad
by Abigail Dufrin
Talking about all things fitness, nutrition, and mental health!
Episodes
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Episode 40: Learning How to Meal Plan Healthy Food as a NEW WIFE
Does diving into the world of cooking for 2 and meal planning intimidate you? Well, it did for me as I got married! In this episode, I share my current process for weekly meal planning for my husband and I and how I make sure that he always has healthy food to eat.
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Episode 39: Backpacking on the Appalachian Trail
I spent 3 days and 2 nights on the Appalachian Trail, deep in the Great Smoky Mountains! Listen along to hear about my experience and how it truly changed my life and mindset on health.
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Episode 38: Getting My Body "Wedding Ready"
In this episode, I discuss my mentality on being a bride and wanting to look AND feel my best for my wedding day and how to prepare for that.
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Episode 37: Running My Second Marathon
Listen along to hear how I trained and ran my second marathon whilst managing a busy social and work life.
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Episode 36: How to Beat Anxiety at New Gyms
On this episode, I talk through tips and advice for those who are anxious about going to a new gym!
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Episode 35: First Guest for the Quad Squad!
Nate joins me to discuss his journey with weightlifting, how and what he meal preps, and getting back on track with health and nutrition after busy seasons of life!
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Episode 34: A Beginner's Guide To Running
Whether you are hoping to go for your first run soon or have been an avid runner for years, this episode covers ALL things running! There's tips on being safe while jogging, setting achievable goals, and how to stay motivated as you are getting into running!
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Episode 33: Sleep, Hydration, & Skipping Meals (Midnight Edition)
I got the random urge to record a podcast and realized how much I love it, so we're going to be way more consistent - this episode discusses what my current internal health goals are as well as me opening up about how i've been skipping meals lately and what i'm doing to change that.
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Episode 32: How to Fix A Bad Mental Health Day - Pt 2
Talking about all the best ways, OUTSIDE of the gym, to turn around those negative thoughts on your roughest mental health days and giving some encouragement to continue fighting for happiness!
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Episode 31: How to Fix A Bad Mental Health Day - Pt 1
We all have those days where our brains are absolutely a mess and we feel terrible mentally, physically, and emotionally! For this episode, part 1, I walk you through what could be causing these days and how to make them better, specifically in the gym and through your workouts.
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Episode 30: The Small Insecurities No One Talks About
Discussing the microinsecurities that literally no one talk about, but we know that we all have! And these microinsecurities hurt, but there is a way to overcome thinking bad about yours, and I walk you through how to in this episode!
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Episode 29: Do You Actually Know When You're Hungry?
On this week's podcast episode, we have a little life update from the past 8-10 weeks of life, and then I dive into my struggle with getting back my hunger cues after tracking my macros for years. I discuss the difference between hunger vs. boredom, and hunger vs. stress, tiredness, or cravings.
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Episode 28: How I Trained for a Half Marathon in 6 Weeks
I got to tell the story of how I started running again and was able to train for a half marathon in 6 weeks and actually reached my goal of doing it in 2 hours!
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Episode 27: Comparison Kills Progress
On this episode, I dive into the depths of Instagram and the comparison trap that it is. I recently took some time off of the app and discovered just how much it was negatively affecting me and my progress.
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Episode 26: How To Approach A Gym Girl
Dove into some stories about gym creeps and nice guys at the gym, and also explained what NOT to do when talking to a girl at the gym and HOW you should get their attention, if you need it. I also included some tips on how girls can stay safe in the gym and give advice for the guys on how they...
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Episode 25: How I Created All My Workouts
I wanted to explain where I started with my workouts and tell ya'll how my workouts have changed and improved over the past 7 years!
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Episode 24: Why I Don't Like "What I Eat In A Day" Videos
I wanted to take a dive into the very popular "What I Eat In A Day" videos and why they really aren't overall helpful and can be more harmful than positive.
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Episode 23: "Hot Girl Summer": A Toxic Trend
Can we STOP using this label "Hot Girl Summer"? On this episode, I address what it is, why it is so popular, and how it is ruining girls' relationships with food and their bodies.
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Episode 22: Staying Focused On Your Goals
Brought up the topic of how everyone has different goals and different opinions about what your goals should be, and how it's SO important to avoid the unsolicited comments and stay focused on the priorities and goals that you have made uniquely for yourself (and NO ONE else!)
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Episode 21: We All Start Somewhere
So you're new to the gym? This podcast is FULL of great advice for all new gym goers and people who are looking to create a healthier diet that leads to a healthier lifestyle!
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Episode 20: Top 5 Things I Am Most Proud of During My ED Recovery
Decided to talk about the ways that i've improved since my eating disorder days, and look back at how much has changed mentally and physically!
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Episode 19: You're Not HER
Every human being is completely different and unique, so why do we try so hard to be JUST like someone else? Why do we want to be just like the "HER" that we see on IG and in the gym? Find out why in today's episode! It's one of my favorite ones i've ever recorded!
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Episode 18: I've Been Restricting Again...
Decided to tell ya'll about my week...yes, I've been slipping back into restriction again with food. So I explain why that is and also talk a bit about NEDA week.
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Episode 17: 2022 Fitness Trends
Discussing some of the MOST popular 2022 gym trends and what ones I thought were good and what trends I thought the world would be better without.
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Episode 16: New Years Resolutions Are Hard!
Wanted to have at least one episode this year that covered my 3 new years resolutions, why I chose them, and how i'm doing with them! Also, at the end, I give 3 encouraging phrases that will help when you feel like giving up on your own new years resolutions!
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Episode 15: How to Deal With Massive Change
I took some time to explain the most recent massive changes in my life, how that has affected my fitness and diet, and the top three pieces of advice i'd give to anyone going through change that impacts their fitness and nutrition.
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Episode 14: Cutting vs. Bulking
For the past 1-2 years, I've been doing cutting and bulking periods of life, and i've learned through a lot of trial and error. So, for this episode, I decided to talk through what cutting and bulking is, how to properly change your calorie intake, and what my experience has taught me.
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Episode 13: Reacting to Fitness Reddits
Thought it'd be interesting to dive into the world of fitness Reddits and read what there is to read. Today we cover some comedic stories, some strange instances, but mostly completely random posts.
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Episode 12: Am I Fatphobic?
Fatphobia and body positivity has been on the rise on TikTok and Instagram, so today I decided to counter the general claims made by the body positivity/fatphobia movement as well as review a few TikToks. It's a wild episode :)
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Episode 11: Universal Gym Rules
Discussing how to properly conduct yourself in the gym...it shouldn't be that hard, but now a days, people seem to be less considerate, respectful, and polite. So during today's episode, I discuss the 5 top gym rules any gym goer should and CAN follow.
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Episode 10: The Trend of Women's Bodies
Today I talk about how society has consistently set unreachable or difficult-to-achieve body standards for women that have continued to evolve and change for hundreds of years.
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Episode 9: Memories Over Macros
During this episode, I decided to talk about why it's important to not avoid parties, gatherings, events, etc just because you won't be able to eat the "healthy" foods you might eat at home for yourself. I talk about having no regrets, how to have conversations with yourself to talk yourself...
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Episode 8: Q&A - Answering Health/Fitness Questions from Instagram
Today i'm answering five questions that I have been asked from Instagram DM's or from question boxes on my story! I talk about fitness/nutrition goals as well as how to deal with eating disorder recover mentally and physically!
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Episode 7: Fitness is My Cheap "Therapy"
This week we're diving a bit deeper into some personal struggles I've had lately and talking about why working out needs to be SO MUCH more than just "I want to look a certain" way. I emphasize the importance of finding more reasons than just "looks" for working out.
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Episode 6: Should You Track Calories?
In today's episode we are diving deeper into the age-old question, "Should you count calories?" and discussing why it's helpful to track caloric intake and macros as well! I also discuss my disordered history with calorie counting and what apps are a great tool for logging your daily diet.
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Episode 5: Beware of Fitness Instagram Accounts
Let's discuss the pros and cons of the fitness Instagram community and why it's mostly a highlight reel of the BEST of everyone's fitness journey.
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Episode 4: Rest Days For All
Decided it was time to address the topic of rest days, because everyone needs them, they are important for our health, and we DO NOT need to feel guilty about taking more than one rest day a week!
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Episode 3: #1 Tip for Success in Your Fitness Journey
Today I talk about what you NEED to know when starting a fitness journey and how to be successful and consistent when creating a fitness goal!
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Episode 2: How to Create A Balanced Meal
Today we dive into how to construct a healthy, balanced meal. I also talk in length about what macronutrients and micronutrients are because it's important to know what food you are putting in your body, and why you should eat certain foods!
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Episode 1: It Was All In My Head
Sharing my full health/fitness journey and the battles I've faced with orthorexia, workout obsession, and negative body image
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Podcast Intro
Just a little intro about me and why I decided to start a health podcast!
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Frequently Asked Questions
How many episodes does Quad Squad have?
Quad Squad currently has 41 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.
What is Quad Squad about?
Talking about all things fitness, nutrition, and mental health!
How often does Quad Squad release new episodes?
Quad Squad has 41 episodes. Check the episode list to see recent publication dates and frequency.
Where can I listen to Quad Squad?
You can listen to Quad Squad on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.
Who hosts Quad Squad?
Quad Squad is created and hosted by Abigail Dufrin.
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