The Habits That Changed Our Bodies & Minds Ft. Rachel Katzman & Lauryn Bosstick

这方面我们有丹尼负责。

We have Danny for that.

丹尼，PVOLVE的那个。

Danny at PVOLVE.

给丹尼点个赞。

Shout out.

我是个实践者，接触过各种各样的方法。

But I'm a practitioner, and I've had access to all different kinds of things.

我不懂怎么教健身，但我清楚什么有效，举重就特别有效。

And I don't know how to teach fitness, but I know what works, and weights work.

当你们愿意增加重量、为听众定制一套方案时，我简直激动坏了。

And when you guys were open to adding heavier weights, and doing a custom package for the audience, I was freaking out.

这个计划其实已经酝酿很久了

So this has been in the making for a long

很久了。

time.

时间。

Time.

是的。

Yeah.

对。

Yeah.

跟我们说说这个背后的经过吧。

Tell us kind of the story behind that.

我的意思是，我们一直都在聊这个。

I mean, we've been talking about this.

我们该

We should

做点什么了。

do something.

到底要做什么呢？

What's it gonna be?

就是总觉得哪里不对劲。

It just, like, never felt right.

对啊。

Yeah.

后来这个想法突然成型了，我记得当时让团队随便做了一个原型，想让大家兴奋一下。

And then this whole concept came to life, and I remember, like, I had my team mock something up of, oh, let's just get excited.

我当然选了粉色，因为我根本不懂。

And I obviously did it in the pink because I didn't know.

我发给你之后，你直接说：不行。

And I sent it to you, and you were like, oh, no.

粉色彻底别想了。

We're done with the pink.

我们要升级了。

We're evolving.

我们要改用法国蓝了。

We're we're going to French blue.

我就说，行吧。

And I was like, okay.

然后他们给我看了所有设备都是蓝色的照片，我当时就有点懵。

And then they showed me the picture of all of the equipment in blue, I was like, I don't know.

我真的不太确定。

I don't know.

哎呀呀呀。

Oi oi oi.

后来我拿到了第一个法式蓝的P球样品，那一刻我就想，这姑娘真懂行啊。

And then I got the first sample of the p ball in that French blue, and I was like, this fucking girl knows, man.

她总是对，简直完美。

She always knows, and it was perfection.

我觉得这套设备配上这个颜色特别清新亮眼，但更重要的是，现在很多人对力量训练还有偏见，而PVOLVE提供的不只是一个系统化的课程和全套装备，帮你轻松入门、养成习惯、练出肌肉，更关键的是，它还带来了许多额外的好处，比如核心稳定性和身体灵活性。

And I just think, like, the equipment and that color is so fresh and it pops and everything, but just the importance of I think there's a lot of stigma around weight training still and really having, like, this guided program and everything you need just to get started and build that habit and build that muscle and build that routine of, like, your sculpting, your weight lifting, but really having that extra component of all of the amazing other benefits that PVOLVE has to offer, like stability and mobility.

挺有意思的是，我记得去年你还说2026年会是‘神经系统元年’。

And it's really funny because I feel like last year, you were calling 2026 to be the year of the nervous system.

是的

Yeah.

确实如此

And it's true.

真的就是这样

Like, it is.

现在正在发生的就是这个

That's what's happening right now.

我现在就敢说，健身的下一个趋势将是稳定性和灵活性

And I'm calling right now, like, the next trend of fitness is gonna be stability and mobility.

我觉得你说得对

I think you're right.

你完全说中了，这也是我为什么对这套装备这么自豪

I think you're so spot on, which is why I'm so proud of this kit.

对

Yeah.

你和我不仅一起合作，为观众打造了这款专属产品，从配色到不同重量都精心设计，它还体现了稳定、灵活和力量，这真的非常重要。

Not only did you and I get to work together to make something so custom for the audience with the colors and the different weights, but it also represents stability, mobility, and strength, which is so important.

它不仅外观漂亮、功能出色，更让我觉得客户收到这个精美的盒子、打开它时，能拿到所有需要的东西，这种感觉太棒了。

So not only is it like gorgeous and great, I feel so good about the customer getting this gorgeous box to their door, and opening it, and really having every single thing they need.

这其实是对健康的长期投资。

Like, it's it's an investment in your health.

如果你请朋友来家里过个浪漫的夜晚，或者办个晚餐派对，完全可以把它摆在明处，因为它实在太好看。

It's something that if you have friends over for a date night, say you have like a dinner party, you can leave this out because it's so gorgeous.

事实上，

In fact,

你根本不想把它收起来。

you're gonna want it out.

你肯定希望它一直摆在那儿。

You're gonna want it out.

你根本不会把它收起来，真的不会。

You're like, literally not gonna put it away No.

放在你的橱柜里。

In in your cupboard.

你肯定会想把它拿出来，因为它真的特别漂亮。

You're gonna want this out, because it's really beautiful.

而且它正在为健身市场注入力量训练和力量元素

But also, it's infusing the market with weight lifting and strength

对。

Mhmm.

还有灵活性和稳定性。

And getting the mobility and stability.

所以对我来说，这套装备代表了女性的持久健康。

So it's like, to me, this this kit represents longevity for women.

我真的觉得它就像是

And I would I really think it's like

健身的未来。

the future of fitness.

完全没错。

Totally.

你知道吗，说到长寿，大家总是觉得必须睡七到九个小时。

You know, I think when you think of longevity, people are so used to, I need to sleep seven to nine hours.

还得吃有机食品之类的。

I need to, you know, eat organic and whatever.

但其实，运动才是特别关键的一环，确实如此。

And, like but movement, that is such a critical component Yep.

这直接关系到你老了以后的状态。

Of how you are gonna age.

你说是不是？

You know?

稳定性听起来不酷，但更不酷的是摔跟头。

And I think, like, stability, it isn't sexy, but what's less sexy is falling over.

没错。

Right.

你明白吧？

You know?

你看我祖父母，疫情期间整天待在家里，结果呢？

And it's like when I look at even, like, my grandparents, like, during COVID, they sat home.

你猜怎么着？

And guess what?

快九十岁了，身体状况一路下滑。

In their late eighties, their life is just, like, deteriorating.

但我嫂子的父母，年纪差不多，天天出门活动，精神头十足，完全是两个人。

And then I look at my sister in law's grandparents who are the same age, who are out and about, and they're active, and it's, like, two completely different people.

你可能想现在看起来漂亮，但更重要的是你感觉怎么样，身体还能不能正常运作。

And it's really like you're gonna you wanna look amazing now, but it's really more important about how you feel and how your body functions.

就说行动能力吧，你活动得越多，效果就越好。

And even, like, with mobility, if you think about it, the more mobile you are, the better results you're gonna get.

因为如果我没法帮你打开髋关节，让你摆到那个姿势，我就没法有效锻炼到你臀部深处。

Because if I can't, you know, open your hips up and kinda get you in that position, I'm not gonna be able to target really high up in your ass.

你可能得不到那种完美的身材线条，但拥有灵活的髋部和强壮的臀部真的特别重要。

You're not gonna be able to have, like, that perfect shape, but then it's really important to have open hips and strong glutes.

所以，那些外在的效果，其实都跟身体的实际功能息息相关。

So they all kind of the aesthetic results really play into kind of the way that your body functions.

但话说回来，信息量太大了。

But, again, overwhelming.

真的让人有点晕。

It's very confusing.

所以像这个项目，你就别想那么多。

So it's like with this and this program, don't think.

只要按时来，铺好垫子，拿出装备，点播放，每次锻炼你都能收获所有这些好处。

Just show up, get on the mat, get your equipment out, push play, and you're getting all of those amazing benefits in every single workout that you're gonna do.

本播客由Squarespace赞助播出。

This podcast is brought to you by Squarespace.

Squarespace是一个一体化的网站平台，专为帮助你在线上脱颖而出、取得成功而设计。

Squarespace is the all in one website platform designed to help you stand out and succeed online.

无论你是刚起步还是扩大业务，Squarespace 都能帮你一站式完成注册域名、打造专业网站展示服务、提升品牌影响力，以及收款。

Whether you're just starting out or scaling your business, Squarespace gives you everything you need to claim your domain, showcase your offerings with a professional website, grow your brand, and get paid all in one place.

我特别喜欢 Squarespace。

I love Squarespace.

我一直都是它的忠实用户。

I've been such a fan of this.

我跟所有打算建网站的朋友都说，一定要试试 Squarespace。

I tell all my friends if they're going to start a website, they have to check out Squarespace.

Squarespace 让你一站式提供服务并完成收款。

Squarespace gives you everything you need to offer services and get paid all in one place.

从咨询到活动和体验，他们方方面面都考虑到了。

From consultations to events and experiences, they really think of everything.

你可以准时收款，还能使用专业又符合品牌风格的发票和在线支付功能。

You get paid on time with professional on brand invoices and online payments.

此外，内置的预约管理和邮件营销工具还能帮你大幅提升工作效率。

Plus, you can streamline your workflow with built in appointment scheduling and email marketing tools.

我有个朋友开按摩店，她所有事情都用Squarespace搞定。

I have a friend who owns a massage business, and she does everything with Squarespace.

前几天她还跟我夸个不停呢。

She was raving about it to me the other day.

不管你从哪儿开始，网站都能灵活适应你的需求。

So no matter where you start, your website is flexible to what you need.

如果你想要精美的设计、视觉效果、品牌一致的AI内容，他们真的考虑得面面俱到，完全不用任何经验。

So if you need beautiful styling options, visual effects, on brand AI content, they really have thought of everything with no experience required.

他们还内置了SEO工具，想优化网站特别方便，当然还有域名服务。

They also have SEO tools, which is amazing if you wanna optimize your website, and then, of course, domains.

每个梦想都该有个专属域名。

Every dream needs a domain.

Squarespace的域名服务能让你以一口全包价轻松找到适合企业的名字。

Squarespace domains makes it easy to find a name for your business at one fair all inclusive price.

这中间绝对没有隐藏费用。

There is no hidden fees with this.

前往 squarespace.com/skinny 免费试用，准备上线时，使用代码 skinny 可享网站或域名首单8折优惠。

Go to squarespace.com/skinny for a free trial, and when you're ready to launch, use code skinny to save 10% off your first purchase of a website or domain.

Little Spoon。

Little Spoon.

明白了。

Okay.

Little Spoon 从宝宝的第一口喂食就开始支持，也能覆盖幼儿阶段，这点很棒。

Little Spoon supports babies from the first feed, and they also support the toddler phase, which is great.

他们所有的婴幼儿食谱都经过500多种污染物检测，包括重金属，这很让人放心。

All their baby and toddler recipes are tested for 500 plus contaminants, which is great, including heavy metals.

他们的零食都是有机的，原料简单，大小也适合小手抓握。

Their snacks are organic, made with simple ingredients, and easy for little hands to grasp.

提供这样的小零食，不仅能补充营养，对宝宝口腔运动发育也很重要。

This is really also important to have the little snacks to support oral motor development while adding a nutrition boost.

在出牙期用起来也特别合适。

They're also perfect for the teething years.

所以当牙龈发疼的时候，这些产品在宝宝出牙期特别有用。

So when the gums are sore, it's great to support when they're teething.

他们还有适合大孩子的餐食，比如用超级食物和隐藏蔬菜做的热食餐盘。

They have the big kids stage, so they have like plates that are heat and eat meals with super foods and hidden veggies.

如果你赶时间，需要快速给孩子弄点吃的，这真是再合适不过了。

So if you're in a pinch and you need to give the kids something quickly and efficiently, this is great.

对挑食的孩子来说，这尤其管用。

It's really good too for picky eaters.

他们还提供各种小零食。

And then they also have snacks.

有一种叫‘Beyond Smoothies’和‘Yogo零食袋’的零食，味道特别好。

There's the snack that they have called Beyond Smoothies and Yogo Snack Pouches, which are so delicious.

连饼干蘸酱这种细节他们都考虑到了。

They even have, like, cookie dip stirs.

他们真的把方方面面都想周全了。

They've thought of everything.

这是无添加的现代零食替代品，味道正是孩子喜欢的。

It's modern junk free snack swaps with kid craved flavors.

喂孩子没必要搞得那么复杂。

Feeding kids doesn't have to be complicated.

Little Spoon 为每个成长阶段都准备了真实、营养均衡的餐食和零食，简单又省心。

Little Spoon makes it easy with real, nutritionally balanced meals and snacks designed for every stage.

送到家就能直接吃，减轻了压力，孩子还偏偏吃得干干净净，连蔬菜都不剩。

It shows up ready to go, takes the pressure off, and somehow still gets devoured, veggies and all.

也没有任何人工色素、香精或甜味剂。

No artificial dyes, flavors, or sweeteners either.

你知道吗？

And you know what?

这种好事，我每次都愿意选。

That's a win I'll take every time.

访问 littlespoon.com/skinnythirty，使用代码 skinnythirty，首单立减三成。

Get 30% off your first order at little spoon dot com slash skinny thirty with code skinnythirty.

访问 littlespoon.com/skinny30，使用代码 skinny30，首单立减三成。

That's littlespoon.com/skinny30 with code skinny 30 for 30% off your first order.

OPositiv 是一家专注于女性健康的公司。

OPositiv is a woman's health company.

他们提供一系列针对不同症状的营养补充品，帮助女性应对人生各个阶段的需求。

They offer a range of symptom targeting supplements that support women at every stage of life.

从初潮到更年期之后，都能找到适合的产品。

So think from their first period to well beyond the last.

我特别喜欢他们的一款产品，叫泌尿生殖道益生菌，在亚马逊上排名前五。

What I like that they have is there's this product called urovaginal probiotics, and it's one of the top five supplements on Amazon.

他们在塔吉特超市的私密护理、经前综合征和更年期产品中有多款销量第一，但我最中意的就是这款阴道益生菌。

They have multiple number one products in Target for intimate care, PMS, and menopause, but I like that vaginal probiotic.

我曾经专门采访过他们的创始人，整个故事特别有意思。

I've actually interviewed the founders about it, and it's really interesting.

OPositiv 致力于打破偏见，正视许多女性默默承受的健康问题。

OPositiv is committed to breaking down stigmas and addressing issues many women experience.

所以想想荷尔蒙健康、阴道健康、更年期，还有更多方面。

So think hormonal health, vaginal health, menopause, and so much more.

Uro这款阴道益生元是一种专门配制的益生菌组合，旨在支持阴道健康。

Uro, the vaginal prebiotic, is a probiotic blend specifically formulated to support vaginal health.

它有助于改善异味，维持健康的阴道菌群，并平衡阴道的酸碱度。

It helps support vaginal smell, maintains healthy vaginal flora, and balances healthy vaginal pH.

很多因素都可能影响阴道健康。

A lot of things can disrupt your vagina health.

比如性生活、紧身衣物、运动出汗、荷尔蒙变化，还有月经期。

So think sex, tight clothing, sweating from working out, hormones, periods.

如果你感到任何不适，最好认真关注一下。

If you're feeling any discomfort, it's important to look into it.

每天服用两粒，八周内就能感受到明显效果。

When you take two capsules daily, Euro delivers noticeable benefits within eight weeks.

很多人甚至更早就看到了改善。

Many see results sooner.

主动关心自己的健康，前往 opositive.com/skinny 或结账时输入代码 skinny，首单立享七五折。

Take proactive care of your health and head to opositive.com/skinny or enter code skinny at checkout for 25% off your first purchase.

访问 opositive.com/skinny，首单享七五折。

That's opositiv.com/skinny for 25% off.

我让迈克尔开始护肤了。

I got Michael to commit to skin care.

我不是吹牛，我在让老公坚持护肤这方面确实有点心得。

I don't mean to brag, but I have some hot tips when it comes to getting your husband to commit to skincare.

他一开始挺怀疑的，但自从节目请了那么多专家之后，他态度就变了。

He was skeptical at first, but after having tons of experts on the show, he has opened up.

现在他有一整套护肤流程，特别可爱，人也看起来年轻了，皮肤还透着光泽。

So he has a whole routine right now, which is really cute and sweet, and he does look younger, and he does look glowy.

这些变化你都能在节目里看到。

You can see this on the show.

没错，劳琳。

That's right, Lauryn.

这个叫Caldera Lab的护肤流程。

It's called the regimen by Caldera Lab.

这是专门针对男性 thicker 皮肤设计的。

This is designed specifically for men's thicker skin.

产品很简单，早晚各花几分钟就能完成。

It's for simple products, and it takes a couple minutes morning and night.

对我来说最重要的是，成分纯净无毒，这点我们特别喜欢。

Most importantly to me, it's clean and nontoxic ingredients, which we love.

我知道他试过Caldera Lab，有60天无风险试用期。

And I know that he tried Caldera Lab risk free for sixty days.

几周后，就像Lauryn说的，开始有人夸他皮肤看起来更健康了。

So into it is after a few weeks, people started commenting, like Lauryn said, my skin looks healthier.

在这档节目里，我跟很多人聊过健康有光泽的肌肤，自己也越发留意起来了。

And I started talking to so many people on this show about healthy radiant skin and really being aware of it myself.

所以我觉得，很多男性根本没接受过这方面的指导。

So again, I think a lot of men just aren't taught about these things.

我们平时根本看不到适合我们的护肤产品。

We're not presented products that speak to us.

根本不知道该从哪儿开始。

We don't know where to begin.

也不清楚这些产品到底是怎么起作用的。

We don't know how they work.

而Caldera正好解决了这个问题。

And Caldera definitely solves that for us.

对于那些持怀疑态度的人，临床试验显示，97%的人在四周内就发现皮肤看起来更年轻了。

And for the skeptics out there, in clinical trials, ninety seven percent of people agree their skin looked more youthful in just four weeks.

这真的靠谱，我也有同样的感受。

That's legit, and I feel the exact same way.

所以我特别喜欢Caldera。

So I love Caldera.

成分干净、使用简单，最重要的是，真的有效。

It's clean, simple, and most importantly, it works.

前往 calderalab.com/skinny，使用代码 skinny 可享首单八折优惠。

Go to calderalab.com/skinny and use code skinny for 20% off your first order.

如果你在找一款每天都能用上的礼物，这就是了。

If you're looking for a gift to actually use every single day, this is it.

前往 calderalab.com/skinny，使用代码 skinny 可享首单八折优惠。

Go to calderalab.com/skinny and use code skinny for 20% off your first order.

你提到老年人的气质时，我觉得你真的抓住了重点。

I think you're really onto something when you talk about the aesthetic of an older person.

说到老年人的气质，当你能一眼看出一个人年纪大了，哪怕他身材很瘦，也会有种固执、刻板的感觉。

When you think about the aesthetic of an older person, when you can tell someone's old, they could be really skinny, but there's like a crotchety, like Mhmm.

一种特有的动作模式。

Like movement pattern.

对。

Yeah.

我觉得，随着我们逐渐变老，对抗这种状态的关键在于稳定性和灵活性。

And I think as all of us begin to age, the way to combat that is through stability and mobility.

所以没错，很多人在举铁，但你得确保也练到其他方面。

And so, yes, so many people are weightlifting, but you wanna make sure you're getting the other component.

我觉得PVOLVE最厉害的地方，就是把这三者完美融合在一起。

I think that's what PVOLVE does so well, is mixing those three together.

现在，你还能以最优雅的方式做到这一点。

And now you can do it in the most beautiful way.

我太兴奋了。

I'm so excited.

选蓝色，因为粉色是Skinny Confidential的专属色。

Blue because pink is the Skinny Confidential.

对。

Mhmm.

劳伦·博斯蒂克，我觉得我是在做自己的事。

Lauryn Bosstick, I feel like I'm doing my own thing.

Skinny Confidential我爱得胜过一切，但它就像是我的孩子。

Skinny Confidential, I love more than life, but like and that's my baby.

但对我来说，我的品牌必须与众不同。

But my own brand to me needed to be something different.

我很少像这样参与劳琳·博斯蒂克的代言合作。

And I don't do a lot of Lauryn Bosstick ambassador collaborations like this.

所以如果我要把自己的名字放在一个训练项目上，那必须是顶尖中的顶尖。

So I was very meticulous about if I was gonna put my name on a workout, it has to be the best of the best.

它必须是我自己真的在做的训练。

It has to be something that I actually do.

它必须是我真正喜欢的训练。

It has to be something that I enjoy.

但还有一点特别重要，我很希望你能谈谈这一点。

But also, and this is a really important one, and I would love for you to speak on this.

我经常因为工作出差。

I travel a lot for work.

我的日程排得满满的，一直很忙。

I am booked and busy.

没错，你确实是。

Yes, you are.

关于我的锻炼，我一点都不会马虎。

And I will not fuck around when it comes to my workout.

这是绝对不能妥协的。

It's a nonnegotiable.

我和培训副总裁丹尼一起做这个锻炼，我们真的会带着瑜伽垫到草地上，放点波萨诺瓦音乐，光脚踩在草地上，边接地边锻炼。

And I have been doing this workout with Danny, the VP of training, and we literally go out on the grass with a mat, and put on bossa nova, and put our feet in the grass, and ground while we do this workout.

我说真的，每次我走出酒店房间，花四十五分钟做完这套动作，效果特别好，然后走回房间，整个过程流畅得不得了。

And when I tell you I walk outside my hotel room, and do it for forty five minutes, and it gets the job done, and then I walk back in my hotel room, it's seamless.

没错。

Yep.

我知道很多妈妈听众都很忙，每天只有三十到四十五分钟空闲，这套动作就是为你们设计的。

And I think that there's so many moms listening that are so busy that only have time for thirty minutes or forty five minutes, and we got you covered.

没错。

Yep.

这对我来说很重要。

That's important to me.

这其实是帮他们省时间，你知道我有多看重自己的时间。

It's like, it's saving them time, and you know how I am about my time.

我特别喜欢这一点。

I love that about this workout.

我觉得最重要的是，希望是PVOLVE。

I think first and foremost, I hope it's PVOLVE.

我觉得完全可以是PVOLVE。

I think it can be PVOLVE.

你得喜欢自己做的事。

You have to like what you're doing.

没错。

Absolutely.

这是最重要的。

That is number one.

就像它在动一样。

Like It's moving.

得好看才行。

Gotta be pretty.

确实是。

It is.

运动太重要了，所以你得真觉得舒服才行。

And it's like movement is too important, so you have to actually it has to feel good.

不该让你觉得疼。

It should not hurt you.

不该让你觉得精疲力尽。

You shouldn't feel depleted.

该让你觉得充满活力。

You should feel energized.

该让你觉得身子更挺拔、更舒展，所有这些感觉都有。

You should feel taller, longer, and all the things.

对吧？

Right?

好的。

Okay.

所以我们已经越过那一步了。

So we're past that.

不过没错，这些都是一些便携式的动作。

But, yes, these are portable pieces.

我现在正在旅行。

Like, I'm traveling right now.

我做化妆的时候还在做P带练习。

I was doing the p band while I was getting my makeup done.

我穿着T恤呢。

I'm, like, wearing T shirts.

我得让手臂露出来。

I gotta show my arms.

我希望自己的姿势是正确的。

I want my posture to be right.

但其实没必要非得花五十分钟上一节课。

But, like, it doesn't need to be that fifty minute class.

如果时间允许那样做当然好，但关键在于坚持。

And that's great if that's what time allows for, but, like, it's all about consistency.

我追求的是长远的效果。

And, like, I'm in it for the long game.

我不指望什么立竿见影的改变。

I'm not about a quick fix.

我当然也希望快点看到成果，但说到底，我是在打持久战。

Like, yes, I want results quickly and whatever, but, like, I'm playing the long game here.

我希望自己的身体不仅今天、明天，而是未来都能处于最佳状态。

I want my body to be set up for success, not only today, tomorrow, but for the future.

每天花五到二十分钟，或者每周练五天，不管你能挤出多少时间，积少成多。

In the five, ten, fifteen, twenty minutes every day, or five days a week, whatever you have, it all adds up.

你看起来太有魅力了。

You look so hot.

你是怎么用劳琳·博斯蒂克的PVOLVE训练套装的？

How do you use the PVOLVE times Lauryn Bosstick kit?

就是说，你一周练几天？

Meaning, how many days a week?

每次练多久？

How long?

你选的哑铃重量是多少？你平时用的

Which weights are you choosing, what's your

最钟爱的那一项是什么？

favorite piece in it.

跟我们说说，你是怎么做的，瑞秋式方法。

Give us, like, the Rachel way.

好的。

Okay.

就是Rachel的做法。

The Rachel way.

我每周至少练五天。

So I'm probably doing something at least five days a week.

嗯，没错。

K.

六天或者七天也有可能，但一般还是五天。

Six, maybe seven, but usually five.

根据身体状态，我会安排三次塑形训练、两次力量训练，时间也不固定，有时候三十分钟，有时候去工作室练五十分钟，家里时间紧就练二十分钟，但我喜欢灵活搭配。

And depending on how my body's feeling, I'm doing, like, three sculpting workouts, two weight training, and it could be something like thirty minutes one day, fifty minutes in the studio another day, twenty minutes at home because of my schedule, but I like to mix it up.

全身、上半身、下半身、再全身，而且我一直在增加重量。

Full body, upper body, lower body, full body, and I'm definitely going up my weights.

我以前特别特别怕举重，根本不敢上大重量。

I was somebody who was very, very, very scared of weights, heavy Let it rip.

我真是吓坏了。

I I was petrified.

是的

Yeah.

我

I

说实话。

was Be honest.

跟我们说说吧

Tell us all

你们所有人。

of you.

我连两磅的哑铃都不想碰。

I didn't I didn't even wanna use a two pound weight.

你知道的。

You know?

我当时觉得，我就是不要用任何重量训练。

Was like I like no no weights for me.

而现在，我就站在这儿了。

And now here I am.

我现在的重量是十二磅、十五磅了。

I've got my twelves, my fifteens.

就是那种感觉，真的很难形容。

And like, I'm it's just like it's this feeling.

我觉得很多人根本想不到，长肌肉有多难，得吃多少东西才行。

And it's like, I think people don't realize how hard it is to actually, like, put on muscle and, like, the amount of food that you would need to be consuming.

健美选手为啥长那样？因为那本来就是他们的工作。

Like, the reason bodybuilders look like that is because that's their job.

他们的工作就是吃和锻炼，可我们又不是这样。

Like, that is their job to, you know, eat and work out, but, like, that isn't what we're doing.

肌肉对身体的好处很多，比如能加快新陈代谢。

So it's the amount of benefits having muscle on your body is gonna give to you, it's gonna speed up your metabolism.

你懂的。

You know?

随着年龄增长，进入三十岁后就开始流失肌肉，到了四十岁、五十岁就流失得更快了。

As we age, you start to lose muscle mass as you get into your thirties, and it accelerates into your forties and your fifties.

作为女性，我们还会经历更年期，荷尔蒙全乱了。

And as women, we go through menopause and all of our hormones.

肌肉其实是你的保护层，你知道吧？

Like, muscles, you're protection.

对。

You know?

所以练练重量，你会感觉特别有力量、有活力，甚至很酷——不过我最喜欢的器材，可能还是那个弹力球。

And so having those weights, like, you just feel, like, hot and strong and, like, badass and, like but my favorite product, it's probably still the p ball.

The

The

人们？

people?

现在，我对这个蓝色的弹力球简直爱不释手。

And, like, and now in this blue, I have, like, a whole new love for it.

如果你们在看YouTube，一定要看看这个。

Me show it to if you guys are watching YouTube, you should.

真的没什么能比得上它。

It's just like there's nothing like it.

太喜欢了。

Love it.

我们现在是在法国的夏天吗？

It's are we, like, in France in summer or what?

是的。

Yes.

没错。

It is.

风景太美了。

It's so pretty.

我们正在圣特罗佩。

We're in Saint Tropez.

我们一边做PVOLVE训练，一边喝着普利茨酒。

We have the spritz with the PVOLVE.

我觉得这可能是我见过最漂亮的健身场景了。

It's literally I think this is the most gorgeous workout It is.

从来没见过这样的场面。

Situation I've ever seen.

还有什么比这更可爱的吗？

What's cuter?

没有。

No.

什么都比不上。

Nothing.

没有。

No.

太美了。

It's so beautiful.

是的

Yeah.

我觉得我用PVOLVE器材这么久了，有一样特别好，就是特别耐用。

And I feel like one thing I like about my PVOLVE equipment since I've been doing this workout for so long, it holds up.

对

Mhmm.

你懂的吧？

You know?

我觉得这很重要。

I think that's important.

有时候你买个健身带，一拉就松了。

Sometimes, like, you'll you'll buy, like, a workout band and it, stretch it.

你的东西做工真的很扎实。

Like, this your stuff is, like, really well made.

说实话，刚开始我们没钱的时候，我把所有钱都投进产品里了。

Well, I mean, at the beginning, when we had no money, I invested everything into the products.

比如，精美的网站、可爱的品牌设计这些，都可以往后放一放。

Like, I'm, like, the fancy website and all the cute branding and all the evolution of that can come later.

但要是产品本身不行，没人会再回来。

But, like, if the product doesn't work, nobody's coming back.

詹妮弗·安妮斯顿最近在忙什么？

What is Jennifer Aniston up to?

跟我们说说詹妮弗吧。

Tell us about Jen.

这事儿简直太疯狂了。

It's been insane.

真的特别折腾，特别意外，有她这么铁杆的粉丝、这么积极的推广者和合作伙伴，简直不可思议。

It's been so crazy and wild, and just having, you know, her be, like, the biggest biggest fan and streamer and partner, it's just been incredible.

还有她的声音，她对这个项目有多热爱。

And, like, her voice and how much she loves it.

你能明显看到她和公司一起成长的过程，还有我们所有的营销活动，她简直就是PVOLVE的铁粉，连她朋友都在练。

And I think you can really see even her evolution with the company and, you know, all of our marketing that we've done and just how much she is a PVOLVE girly and all of her friends doing it.

她的经历跟我一样，也像我们所有会员一样——我不希望自己的身体变得虚弱不堪。

And her story's like mine, and it's like all of our members of, like, I don't want my body to feel broken down.

为什么就没有一种方式，不仅能让我看起来、感觉更强壮，还能让身体恢复到我希望的状态呢？

Why isn't there something for me that's not only gonna make me look and feel strong, but have my body function at the place that I

想达到的水平？

want it to?

我听说了个小道消息，说她每周只练四天PVOLVE。

I heard a little rumor that she does PVOLVE only four days a week.

我觉得这个消息是真的。

I think that rumor's true.

没错。

Yes.

每次练一小时吗？

And she does an hour?

具体细节你可以问一下Dani，不过确实如此。

I think you can ask Dani maybe some specifics, that's yes.

我们有丹妮了。

We got Dani.

得让丹妮来聊聊，她是教练，得问问她具体是怎么练的，因为她看起来太棒了。

We gotta get Dani on Dani is her trainer, and we gotta ask her the specifics about what she does because she looks incredible.

她确实如此。

She

是的。

does.

她总说的一句话是，真希望二十岁时就有这个。

And, like, the one thing she always says is, I wish I had this in my twenties.

真希望年轻时没为了追求某种外形把身体搞垮了，那时候我觉得非得那样不可。

Like, I wish I didn't destroy my body when I was younger to look a certain way because that's what I thought I had to do.

现在有了PVOLVE，她说自己比当年看起来更好了。

And now with PVOLVE, she's like, I look better than I did back then.

感觉也更好了。

I feel better.

我更有力量了。

I'm stronger.

身材也更紧致了。

I'm leaner.

整个人精力充沛多了。

I'm just have more energy.

而且我觉得这很明显，一眼就能看出来。

And, like, I think it shows, and you can tell.

那种PVOLVE带来的感觉，简直从她身上自然流露出来。

It's kind of, like, exuding that PVOLVE's exuding out of her.

你懂的。

You know?

是的。

Yeah.

她整个人散发着一种极高的能量。

She is radiating, like, at a really high frequency.

对

Mhmm.

很明显看得出来

You can tell.

是的

Yeah.

她整个人状态特别到位

Like, she just feels like she's in the pocket.

是啊

Yeah.

她确实是

She is.

是的

Yeah.

我能感觉到

I can tell.

这都要归功于PVOLVE。

And that's big thanks to PVOLVE.

关于护肤，我知道你之前提到你只用四款产品，还有哪些小贴士是Rachel常用的？

What are some little Rachel Way tips when it comes I know you mentioned earlier you only use four skincare products.

跟我们说说吧，比如你用什么指甲油、平时去哪儿购物，所有这些都聊聊。

Tell us, like, nail color, places that you're shopping All the things.

最近有什么流行趋势是你喜欢的，又有哪些是你不感冒的？

Trends that you're liking, what you don't like.

把你的那些小秘诀都掏出来吧。

Give us, like, all your little tidbits.

好的。

Okay.

指甲油的话，我通常...

Nail color, usually, I

我的指甲上从来不涂指甲油。

have no polish on my nails.

我觉得这样有助于指甲生长。

I think that helps grow the nails.

我本来涂了点指甲油，因为要来录视频。

I did put polish on for you because I was coming on here.

好的。

K.

我特别喜欢睡前放松的流程。

But I, like, I love a wind down routine.

我总是会好好准备一下再睡觉，因为我觉得睡眠质量直接影响第二天的状态。

I am all about kind of getting myself ready for bed because I think your sleep sets you up for your next day.

那你的睡前放松流程是怎样的？

So what's the wind down routine?

我得先说明一下，我没有孩子。

I wanna, like, preface this by saying I don't have kids.

所以我能花四十五分钟，慢慢来，

So, like, I can take forty five minutes to, like,

你有孩子吗？

you have kids?

你得彻底放松一下。

Like, you you gotta let it rip.

有人可是吵得不行。

Someone's got a gabbalat

反正也得评头论足。

to judge anyway.

好吧。

Okay.

我们上楼去。

We're going upstairs.

对。

Yep.

我们穿着睡衣，其实整天都穿着睡衣，因为我讨厌穿正装。

We have our jammies on, but we usually are in our jammies all day because I hate getting dressed.

所以我现在在楼上。

So I'm upstairs.

我把PEMF垫铺好了。

I have the p e m f mat down.

我刚洗了脸。

I wash my face.

我躺在垫子上，腿抬在床上。

I'm on the mat with my legs up on the bed.

我开着索鲁玛红光灯。

I have the Soluma red light on.

我平时都会听点东西，有时候听你的播客，有时候就来个HERS时刻。

I'm usually listening to honestly, sometimes I listen to your podcast, or I'm doing, like, a HERS moment.

要是压力特别大，我还会用上这个脉冲仪，帮着调节神经系统。

Sometimes I also have, like, the pulsatto thing here for, like, the nervous system if I'm really stressed.

所以现在屋里一堆设备一起开着。

So we have, like, all different machines going at once.

然后我回到浴室，涂上所有精华液，做些睡前准备。

And then I go back in the bathroom, and I do all the serums and whatever, get ready for bed.

我得看三十分钟的Bravo节目，彻底放松一下，把脑子清空，才能安心睡觉。

I need to watch, like, a Bravo show for thirty minutes just to, like, totally check out and go somewhere else before I close my eyes.

接着就是噪音机、眼罩，还有嘴贴。

And then it's noise machine, eye mask, and your mouth tape.

那你早上醒过来是什么时候？

And then when you wake up, what time is it?

大概六点到六点十五分之间，我通常一翻身就得上线开会，因为我的工作时区是东部时间。

Between, like, six and 06:15, and I'm usually rolling over to get on a call because I work on Eastern Standard Time.

不过我在洛杉矶的时候，这个时间起床可真不太舒服。

So that's usually not so fun while I'm out in LA.

但我一爬起来就马上投入工作，连着干三个小时，然后去工作室上课，或者在家锻炼。

But, like, I get up, I get at it, I work for three hours, and then I go and take a class at the studio, or I work out at home.

你去工作室上课的时候，教练们会紧张吗？

Do the trainers get nervous when you come into the studio to take a class?

特别有意思，因为我今天刚聊到这个事，我去了一趟我在奥斯汀的那家店，真的超爱，那节课简直太棒了。

It's so funny because I was talking about that today because I visited an Austin our Austin location that I love so much and, like, unbelievable class.

教练问我：你有什么笔记吗？

And the trainer's like, do have any notes?

我说：说实话，真没什么笔记。

I'm like, honestly, no notes.

我平时上课都记笔记，就丹尼那儿例外。

And, like, I usually always have notes except for Danny.

你这个人挺随和的。

You're pretty easygoing.

是啊。

I am.

我知道。

I know.

我真没从你这儿见过什么笔记。

I don't get the notes thing from you.

我也不清楚。

I don't know.

有些人可能紧张，但我就只是想动一动，真的。

I'm some people maybe get nervous, but also just like, I just wanna move, man.

我就想开心点，活动活动身体，没那么严肃。

I just wanna have a good time and move my body, and, like, it's not that serious.

你懂的吧。

You know?

真没那么严肃。

It's not that serious.

对。

No.

你开这么多不同工作室的时候，是怎么规划方向、决定做什么、选谁来做的？

What do what when you open all these different studios, how do you conceptualize where you're going, what you're doing, who's working in these studios?

这跟线上完全是两码事。

Because that's like a whole other world than the online world.

这事儿可真不少。

It's a lot It of is.

我觉得PVOLVE最特别的地方在于，它其实是三个独立的业务合在一起。

You know, I think the thing I say with PVOLVE is like, it's three separate businesses in one business.

一个是流媒体数字内容部分。

It's the streaming digital component.

还有实体产品，再加上工作室和加盟业务，全打包在一起。

It's the physical products, and then there's the studio and franchise business all wrapped into one.

那些了不起的女性，很多人本来就是PVOLVE的粉丝，结果干脆辞职，想把PVOLVE带到自己家乡去。

It's it's insane that, like, these amazing women either are fans of PVOLVE, and they quit their job because they wanna bring PVOLVE to their community.

这事儿真的挺不可思议的。

Like, it's actually wild.

每次想到这个，我都会起鸡皮疙瘩，我觉得这正是我们特别的地方——因为给了大家这样的选择。

I kinda get chills and, like, goosebumps about it, but I think that's what makes us so special is because having the option.

总有人喜欢在家锻炼，但那种面对面的社群氛围，线上永远没法真正复制。

Like, there's always gonna be people who wanna work out at home, but you never can replicate that in person community aspect.

当你考虑长期坚持时，社群的重要性不言而喻。

And community is so important when you think about longevity.

所以，既能线下锻炼，又能随时随地享受PVOLVE的训练，这种选择真的太棒了。

So having that option to go be able to work out in person and kind of getting it wherever you wanna be able to get your PVOLVE in.

咱们先歇一会儿，聊聊为什么Kion氨基酸是我最钟爱的品牌之一。

Let's take a quick break to talk about why Kion Aminos is one of my favorite companies, one of my favorite brands.

现在这东西我已经离不开它了。

It's something that I cannot live without now.

我出差的时候会带着它。

I take it when I travel.

我在办公室也会用。

I take it in the office.

家里也备着。

I have it at home.

每次锻炼前我都会吃。

I take it every time I work out.

这就是原因。

And here's why.

你的身体需要全部九种必需氨基酸，而Kion氨基酸正好能提供这些。

Your body needs all nine essential amino acids, and Kion Aminos provide that.

我们已经请过Kion的创始人安吉洛好几次上节目，聊过定期补充这些必需氨基酸的重要性。

We've had Angelo, the founder of Kion, the show multiple times, talking about the importance of getting these essential aminos in your body on a regular basis.

很多人都知道蛋白质有多重要，但氨基酸同样关键，甚至更重要。

Many of us are very aware of protein and how important it is, but aminos are just as important, if not more important.

如果你想拥有紧致的肌肉、更高效的代谢、更亮泽的头发和皮肤，以及更强健的指甲，同时获得更快速的恢复和日常蛋白质支持，那就选Kion氨基酸。

So if you're looking to have lean muscle, a more efficient metabolism, more radiant hair, skin, and nail health, and easy daily protein support with faster recovery, Kion Aminos is the way to go.

我通常的做法是每次锻炼时都吃两勺。

The way that I like to take it is every single time I go for a workout, I personally take two scoops.

推荐剂量是一勺，但一天最多可以吃三到四勺。

The recommended dosage is one, but you can take up to three to four per day.

所以我早上锻炼时会吃两勺。

So I take two in the morning when I'm working out.

然后一整天里，我可能会再加一勺，多补充一点。

And then throughout the day, I'll maybe add another scoop to get a little bit more in.

这样能确保你每天摄取全部九种必需氨基酸，而且完全没有咖啡因或兴奋剂的感觉。

This is such a great way to make sure that you're getting all nine essential amino acids, and there's no caffeine or stimulant feel.

它只是让水的味道更好一点。

It basically just enhances the water.

味道非常好。

It tastes great.

我特别喜欢芒果味，他们还有浆果味、柠檬青柠味和西瓜味。

I love the mango flavor, but they have this berry flavor, a lemon lime flavor, and a watermelon.

而且每一种都不错。

And again, they're all good.

养成这个习惯很简单。

It's an easy daily habit.

味道非常好。

It tastes great.

它很容易溶于水，或者你喜欢的任何饮品里。

It mixes easily into water or whatever beverage of your choice.

如果你想提升日常习惯，想增加瘦肌肉，或者想加速新陈代谢，Kion Aminos 就是你的最佳选择。

So if you're looking to enhance your routine, if you want to build more lean muscle, if you want to light your metabolism on fire, Kion Aminos is the way to go.

想试试的话，直接去 getkion.com/skinny，享受八折优惠。

All you have to do to try it is go to getkion.com/skinny for 20% off.

就是 get kion，拼写是 k-i-o-n，然后 .com/skinny，八折优惠。

That's get kion, which is spelled kion,.com/skinny for 20% off.

咱们先歇一会儿，聊聊 ARMRA Colossum。

Let's take a break to talk about ARMRA colossum.

可惜的是，我们生活的环境，根本不是人体进化所适应的。

Unfortunately, we live in an environment our biology was never designed for.

电磁辐射、人造光、植物油、微塑料、内分泌干扰物，这些现代压力源每天都在干扰我们的身体、信号和健康。

EMFs, artificial light, seed oils, microplastics, endocrine disruptors, all these modern stressors that are disrupting our body and our signaling and our health on a daily basis.

这些问题现在越来越受关注，讨论也越来越多。我们这档节目早就一直在谈这些事，这也是为什么我们长期信赖并合作 ARMRA Colossum。

Many of these things, are becoming much more topical and much more frequently talked about, we've been talking about these issues on this show for a long time, which is why we have trusted and loved partnering with ARMOR Colossum for so long.

这是因为ARMRA Colossum能在细胞层面发挥作用，从内而外增强你的健康。

That's because ARMOR Colossum works at the cellular level to bolster your health from within.

Colossum是自然界首个全食物来源，含有400多种生物活性营养素，能改善肠道健康、强化免疫系统、提升体能表现，等等，助你达到最佳的健康与活力状态。

And Colossum is nature's first whole food with over 400 bioactive nutrients that fortify gut health, strengthen your immune system, fuel performance, and more, paving the way for your best health and vitality.

劳琳和我都特别看重它的高效性。

And what Lauryn and I also love is efficiency.

这款产品功效强劲。

This product packs a punch.

无论你是想增强免疫力——我前面提过，改善肠道健康、激活健康代谢、让头发和皮肤更健康，还是提升运动表现和恢复能力，ARMRA Colostrum都能帮上忙。

Whether you're looking to strengthen your immune health, like I mentioned, fortify gut health, ignite a healthy metabolism, have healthier hair or skin health, or fuel performance and recovery, ARMRA Colostrum is going to help you do that.

前面也说过，初乳是我们一出生就能接触到的天然物质，它带来的诸多益处，通过服用ARMRA这样的补充剂，我们依然可以持续受益。

As mentioned earlier, colostrum is one of the first things we get when we're born into this world and has so many benefits that we can continue to experience if we take a supplement like ARMRA.

你不妨去看看。

So check it out.

它有大瓶装，适合放在家里，也有小巧的便携装，方便你随身携带，去办公室、上班，或者去哪儿都能用。

They come in these jugs that you can have at home or these little travel packets that you can take on the go or bring to the office or work or wherever you want to go.

当然，我们还为听众准备了一个特别优惠。

And, of course, we've worked out a special offer for our audience.

首月订阅享受七折优惠。

Receive 30% off your first subscription order.

只需访问 armra.com/skinny 或输入关键词 skinny，就能获得首月订阅七折优惠。

All you have to do is go to armra.com/skinny or enter skinny to get 30% off your first subscription order.

就是 armra.com/skinny。

That's armra.com/skinny.

本集由 Xyzal 赞助播出。

This episode is brought to you by Xyzal.

我对猫过敏得厉害。

I am so allergic to cats.

简直糟透了。

The worst.

我一直在用 Xyzal 二十四小时抗过敏药。

And I use Xyzal allergy twenty four hour.

好的。

Okay.

如果你跟我一样，只要闻到一点猫味，第二天就浑身不舒服。

If you're like me, if I, like, even smell a cat, I don't feel good the next day.

所以我随身包里 always 都会放着 Xyzal 二十四小时抗过敏药。

So it's really important that I always have my Xyzal allergy twenty four hour relief in my handbag.

它起效特别快，我跟你们说，真的很快。

It starts working, and I can tell you guys this quick.

最快只要四十五分钟就能见效。

It's like in as little as forty five minutes.

Xyzal 能缓解过敏症状，比如打喷嚏、流鼻涕、眼睛痒、流泪。

Xyzal relieves allergy symptoms, including sneezing, runny nose, itchy, watery eyes.

我眼睛特别容易流泪。

I get a lot of watery eyes.

而且一整天二十四小时都能缓解鼻子和喉咙发痒。

And an itchy nose and throat for twenty four hours.

它能提供全天候不间断的抗过敏效果，不会减弱。

It gives you continuous twenty four allergy relief that won't fade.

而且它设计成晚上服用，这样到了早上花粉浓度最高的时候，药效已经完全发挥了。

It's also designed to be taken at night, so it's already working at full strength in the morning when pollen levels are the highest.

我对花粉也很敏感，奥斯汀的环境特别糟糕。

I'm also sensitive to pollen, and Austin is difficult.

24小时处方级缓解户外过敏，比如花粉、豚草、草和树木引起的过敏。

Twenty four hour prescription strength relief from outdoor allergies such as pollen, ragweed, grass, and trees.

同时，它还能缓解尘螨、霉菌和宠物皮屑等室内过敏原带来的不适。

And then you also are gonna get relief from those indoor allergens such as dust, mold, pet dander.

了解更多请访问 www.xyzal.com。

Visit www.zyzal.com for more information.

更多信息请上 xyzal.com。

That's xyzal.com for more information.

本集由劳琳·博斯蒂克为PVOLVE赞助播出。

This episode is brought to you by Lauryn Bosstick for PVOLVE.

没错。

That's right.

我和PVOLVE合作推出了一套健身装备。

I have launched a kit with PVOLVE.

这套装备的每一个细节，我都和PVOLVE团队一起设计，效果真的非常棒，你看就知道了。

I designed every single aspect of this kit with the PVOLVE team, and it is gorgeous as you can see.

我们配备了8磅、12磅和15磅的哑铃，因为我特别希望女性能敢于举更重的重量。

We have eight pound weights, 12 pound weights, 15 pound weights because I am so passionate about getting women to lift heavier.

这套装备不仅有重物，还包含了所有你需要的稳定性和灵活性训练工具。

And this kit has heavy weights in it, and it also has everything you need for stability and mobility.

换句话说，这套装备涵盖了你在健身方面可能想要的一切。

So in this kit, you're really getting everything you could ever want when it comes to fitness.

你还会获得我的PVOLVE教练丹尼·科尔曼的指导。

You're also getting access to my PVOLVE trainer, Danny Coleman.

她同时也是詹妮弗·安妮斯顿的私人教练。

She also happens to be Jennifer Aniston's trainer.

她一路陪着我走完这段PVOLVE的旅程。

She's coached me along this PVOLVE journey.

过去七年里，我一直在反复练习PVOLVE。

PVOLVE has been something that I keep going back to for the last seven years.

我生了三个孩子，全靠它帮我保持身材、紧致塑形。

I've had three babies, and it's helped me stay in shape and tighten and tone up.

我特别喜欢创始人蕾切尔。

I love the founder, Rachel.

我觉得她简直是天才。

I think she's an absolute genius.

她来找我，想为你们设计一套专属器械，我一听就答应了。

So when she came to me and wanted to create this custom kit for you guys, I was like, let's do it.

这是限量版的。

It's limited edition.

颜值超高。

It's gorgeous.

它装在一个前所未有的精美盒子里，最棒的是，每一件东西都经过精心设计。

It comes in the most beautiful box ever, and the best part is everything is built with intention.

PVOLVE的核心三大支柱是力量、灵活性和稳定性，这个套装正好涵盖了全部。

So PVOLVE's core strength pillars are strength, mobility, and stability, and this kit hits all of them.

这是一款你真想摆在客厅或办公室里的器材。

This is product that you want out in your living room, in your office.

外观特别好看。

It's aesthetically pleasing.

美得没话说。

It's gorgeous.

但最重要的是，它真的有效。

But most importantly, it works.

如果你想减脂塑形、改变生活，那就从举重开始，同时加入稳定性和灵活性训练。

If you wanna shrink your body composition and change your life, start lifting heavy and implement stability and mobility.

Lauryn Bosstick为PVOLVE打造的这套产品，样样都到位。

Lauryn Bosstick for PVOLVE has all of the things.