Crunches & Cosmos

Crunches & Cosmos

Join Mickie (founder & CEO of One Strong Southern Girl) as she shares with you the education and support you need to be consistent with home exercise. Including unbiased reviews of programs, products, and services for women's home fitness and tips, strategies and how-to's for women at every level and season of life.


March 30, 2023 46 min

Answers to questions from YOU about exercising at home! On this episode of 'Ask Mickie' I'll be answering these questions:

  • What are live streaming classes?
  • What workout library do you recommend for intermediate classes?
  • Where can I find classes that use a fitness looop?
  • What workouts do you do every week?
  • I want to joing an on-demand library but I'm new to exercising at home and feel super overwhelmed with all the options. I d...
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Today is a first for Crunches and Cosmos! Allison Sizemore, co-founder of Couture Fitness and The Metabolic Makeover Program, is officially the first guest I've had on the show 3 times! And she KNOWS HER STUFF!

Today Allison will be sharing her framework for getting into the best shape of your life from home!

We'll talk about what equipment you need to invest in, how much time you actually need to dedicate to exercise, how much spa...

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March 7, 2023 29 min

Find out EXACTLY what you'll find in this highly promoted Beachbody program (and exactly what it's like for the average home exerciser).

Links mentioned in this episode

My full (written) review of Fire and Flow

One Strong Southern Girl website

One Strong Southern Girl VIP Newsletter

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Beachbody cranks out new programs all. the. time. It can be difficult to decide which programs to do! Today I'm sharing my current recommendations for the best Beachbody workouts to find cardio classes and toning classes in 2023 so you can get the most out of your BOD membership!


Links mentioned in this episode

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Home exercisers have a LOT of options to choose from when it comes to dance fitness programs. You can sign up for an on-demand service like Les Mills Plus that has a category of dance workouts, you can head over to YouTube and sign up for a class with a channel like The Fitness Marshall or you can sign up for an app like Everdance.

There are some differences in the logistics of using an app vs a program or an on-demand membership l...

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So, I'm a little embarrassed to tell you how long it took me to figure out why someone would invest in cloth fitness loops over the latex design.

So, my goal with today's short episode is to explain to anyone else that isn't quite sure which ones to buy, why you might need one type over the other, OR if you just bought a set of loops and aren't sure what to use them for I'll tell you today.

Read more

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What's a circuit stepper?

This is a question I get asked a lot so I thought I'd address it in this short (but informative episode) by explaining the difference between a circuit step and a health club sized aerobic step and then give you a list of pros and cons for investing in the circuit step.

Links mentioned in this episode

My article on the circuit step:


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Today I'm sharing and chatting about the top headlines in the women's health and fitness industry for this week.

There's something here for everyone!

Links mentioned in this episode

--> One Strong Southern Girl VIP Newsletter

--> Take the workout personality quiz!

--> Visit the One Strong Sou...

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Beachbody on Demand, Les Mills Plus and MOSSA on Demand are 3 of the most robust (have the most variety) on-demand workout libraries on the market right now. So, how do you choose?

Today I'll be doing all the work for you when it comes to comparing 3 of the most popular workout library memberships on the market today--BOD, Les Mills+ and MOSSA on Demand. In this episode you'll find out how they're alike, what sets each one apart, p...

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If you're like me you've been hearing a lot in the media recently about how smart it is to plan your life around your menstrual cycle (as much as possible) but no one is talking about how to do that with your workout calendar...until now!

Tune in to listen to an expert (Shreya from 28Unlocked) share how to time your workouts with your physiology (and why this is a genius way to exercise). This episode will change the way you setup ...

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This is such an important episode! Today I'm sharing my best tips/advice/recommendations for creating a sustainable exercise routine! 


Links mentioned in this episode

One Strong Southern Girl VIP Newsletter

Visit the One Strong Southern Girl Aerobic Step Shop online store
Use the coupon code: PODC...

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Int his episode you'll find out exactly why I've been putting off reviewing this program for so long (and what I love about it). It's NOT for everyone but it's super fun and a great cardio program for the right person.

In this podcast episode, I'll tell you who I think will love this program and exactly what the routines are like as well as tips for doing the classes, what you get with a membership, and how to sign up.

-->>I also s...

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Today's quick episode are 3 mistakes you need to watch out for with home fitness! These tips will be especially helpful if you're just getting started with home exercise but these are also mistakes I've seen people make after years of home fitness so sit back and enjoy!

Links mentioned in this episode

Join the One Strong Southern Girl VIP Newsletter

Visit the One Strong Southern Girl Ae...

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November 1, 2022 39 min

Today I'm sharing 10 fitness tech gift ideas for this holiday season as well as a few tips on shopping for them. As always, I'm not an affiliate for anything on this list so you can rest assured I'm simply sharing the things I genuinely see value in purchasing because I can see a circumstance where the right person would use it. I'm pertty sure I don't have to tell you that there are a LOT of tech gadgets out there in the fitness s...

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Today I'm sharing 7 places where you can find fun dance cardio workouts you can do at home. Each of these is unique and there's something here for everyone.

So, sit back and listen and write down the programs that sound fun and go check them out using the links below. BTW I'm NOT an affiliate for any of these programs. As always, this is my genuine opinion meant to help you find more regular movement in your life.

Links mention...

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In today's episode I'm sharing a list of suggestions for you to try if you've lost all motivation to workout lately.

You'll find the links mentioned in the show below!

Click here to join the One Strong Southern Girl VIP Newsletter (

Click here to see our online Aerobic Step Shop (
Discount code: PODCAST

Learn more about The Ness Digital

Learn more about CDorner Fitn...

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Questions answered in this episode:

What is BODi?

How is it different than BOD?

Who are the trainers in BODi?

How long are the classes in BODi?

What class styles are inside the BODi library?

Do I need a Beachbody Bike to do the workouts in BODi?

Will you be on camera during the live workouts?

How much money is BODi? 

And more!

Click here to read the full article (there are some updates in this article that I found out ...

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Created by Lia Bartha, B The Method is ideal for anyone looking for a low-impact, challenging Pilates/barre style exercise program with gentle (but challenging) movements and zero confusing choreography.

These routines specialize in slow, controlled movements that get laser-focused on all the major muscle groups while engaging all the tiny supporting muscles as well.

I’ve been testing out Lia’s program (I’m not an affiliate) and am...

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I signed up for The Metabolic Makeover Program after my interview last season with Allison Sizemore of Couture Fitness and Lifestyle Coaching.

Find out what I absolutely loved about this program, what I learned, what I struggled with, and why I think it's a great fit for (almost) any woman in my follow-up interview with the amazing Allison Sizemore.

Links mentioned in the episode

Couture Fitness and Lifestyle Coaching


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Step workouts have exploded in popularity recently (and are predicted to continue to climb according to the June 2022 Market Watch press release) but sometimes it's hard to find good step workouts.

Here are my top 7 places for discovering incredible workouts that use an exercise step for every level of exerciser. 

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