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A tartalmat a Fit Bottomed Girls biztosítja. Az összes podcast-tartalmat, beleértve az epizódokat, grafikákat és podcast-leírásokat, közvetlenül a Fit Bottomed Girls vagy a podcast platform partnere tölti fel és biztosítja. Ha úgy gondolja, hogy valaki az Ön engedélye nélkül használja fel a szerzői joggal védett művét, kövesse az itt leírt folyamatot https://hu.player.fm/legal.
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The Fit Bottomed Girls Podcast
Mind megjelölése nem lejátszottként
Manage series 1289135
A tartalmat a Fit Bottomed Girls biztosítja. Az összes podcast-tartalmat, beleértve az epizódokat, grafikákat és podcast-leírásokat, közvetlenül a Fit Bottomed Girls vagy a podcast platform partnere tölti fel és biztosítja. Ha úgy gondolja, hogy valaki az Ön engedélye nélkül használja fel a szerzői joggal védett művét, kövesse az itt leírt folyamatot https://hu.player.fm/legal.
For more than 15 years, millions have turned to the Fit Bottomed Girls for their fun, fresh, and revolutionary approach to women’s health and fitness without the oh-so-common heaping side of diet culture BS. The Fit Bottomed Girls Podcast continues that legacy by educating and empowering women to be active, athletic and adventurous through the ups and downs of motherhood, midlife, and menopause. You should know: We don’t diet, we fuel our goals. We don’t just exercise for the scale, we work out and train for better quality of life. And we believe that fit bottoms can come in all shapes, sizes, and ages. Here, we share real, relatable stories from women just like you as well as evidence-based strategies from our network of women’s health and fitness experts to support you as you pursue your big, brave goals and build your very own fit-bottomed life.
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129 epizódok
Mind megjelölése nem lejátszottként
Manage series 1289135
A tartalmat a Fit Bottomed Girls biztosítja. Az összes podcast-tartalmat, beleértve az epizódokat, grafikákat és podcast-leírásokat, közvetlenül a Fit Bottomed Girls vagy a podcast platform partnere tölti fel és biztosítja. Ha úgy gondolja, hogy valaki az Ön engedélye nélkül használja fel a szerzői joggal védett művét, kövesse az itt leírt folyamatot https://hu.player.fm/legal.
For more than 15 years, millions have turned to the Fit Bottomed Girls for their fun, fresh, and revolutionary approach to women’s health and fitness without the oh-so-common heaping side of diet culture BS. The Fit Bottomed Girls Podcast continues that legacy by educating and empowering women to be active, athletic and adventurous through the ups and downs of motherhood, midlife, and menopause. You should know: We don’t diet, we fuel our goals. We don’t just exercise for the scale, we work out and train for better quality of life. And we believe that fit bottoms can come in all shapes, sizes, and ages. Here, we share real, relatable stories from women just like you as well as evidence-based strategies from our network of women’s health and fitness experts to support you as you pursue your big, brave goals and build your very own fit-bottomed life.
…
continue reading
129 epizódok
Minden epizód
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The Fit Bottomed Girls Podcast
Diet culture is making a resurgence and we couldn't be more pissed off about it. The signs are everywhere. New weight loss drugs that are making people think our bodes are more changeable than they actually are and promise in their advertising the same shit diets have promised for generations and failed to deliver on -- the myth of transformation. Former champions of body positivity have gone to the dark side. Vogue Business is reporting a "worrying return to using extremely thin models" and a drop-off in size inclusivity in the fashion industry. There are whole industries out there that make billions of dollars each year by making us feel bad about our bodies and selling "solutions" to our "problematic" bodies that never actually provide any sustainable long term results. And every time we get wise and push back, they come up with some other thing that we should obsess over in order to be deemed worthy. In this week's episode of The Fit Bottomed Girls Podcast , I sat down with FBG Alex to explore the resurgence of diet culture, its historical roots, and our personal experiences with disordered eating habits and poor body image provoked by diet culture's false promises of "thinness = health." We're calling out diet culture for what it is—a force that keeps people perpetually chasing thinness under the guise of "health," often at the cost of their mental health, physical health, and overall well-being. We both have been deeply affected in a negative way by diet culture—as two women who grew up in two different generations and two different countries—so we are not going back without putting up a fight. In this episode, we tackle diet culture head-on, expose its toxic roots, and call bullshit on its core arguments that: Conflate weight loss with health Make assumptions about people and their health based on their body size Establish certain foods or ingredients as “good” and others as “bad” We also call out platforms like Tumblr (flashback to the "thigh gap" years) and Instagram for perpetuating toxic body standards. Social media has become a breeding ground for unrealistic “fitspiration” and fear mongering over what defines “good” or "clean" food. This influence has paved the resurgence of outdated thin-focused trends, even after years of body positivity efforts. In this episode, we also share our own personal raw stories along side real, uplifting strategies for reshaping how we see our bodies. We also stress the importance of support systems in navigating these challenges and emphasize that healing is a journey that involves recognizing and managing one's thoughts and feelings about body image. Whether you’re over the endless scroll of “fitspo” or tired of battling unrealistic expectations, this episode is packed with wisdom, compassion, and a whole lot of truth-telling. If you’re ready to challenge the noise and start rewriting your own body story, give this one a listen. Here’s why we’re obsessed with this episode: It's a raw and deeply personal chat about the re-emergence of diet culture and its unsettling impact on mental and physical health. From the societal pressures tied to thinness to the toxic influence of social media, this conversation peels back the layers of a system that far too often equates body image with worth. 🚨 Heads up, this episode dives into heavy, relatable territories like disordered eating and body image struggles.Whether you're navigating your own healing or simply curious about the nuances of diet culture—this one’s powerful. Don’t skip this one if… ✅ You've ever what exactly is "diet culture." ✅ You’ve wondered how diet culture and social media influence our choices, beliefs, and beauty standards. ✅ You’re interested in how diet culture intersects with mental health, control, and historical societal norms. ✅ You’ve ever wondered how to push back on diet culture and unhealthy beauty standards. Tune in now to hear the personal experiences of FBGs Alison and Alex! 👉 Listen to the Full Episode Here 👉 Watch the episode on YouTube What You’ll Learn in This Episode: How diet culture’s resurgence is fueled by social media trends and weight loss drug marketing. The slippery slope of labeling foods as “good” or “bad.” Why disordered behaviors (like orthorexia) can masquerade as “healthy habits." The emotional spiral of tying body image to self-worth. That healing isn’t about eliminating thoughts of shame—it’s about learning to manage them. About Alex Kennedy Alex is a badass Mindset & Life Coach for go-getters who want to achieve their massive goals AND thrive as a human (because you don’t have to sacrifice your well-being for success!). She also brings the “IT” to f it ness through Shuffle Dance, where she embodies her weird, quirky personality on the dance floor while breaking a SWEAT and doing footwork faster than Scooby & Shaggy running on the spot. Her shuffle dance education platform, Shuffle S.H.R.E.D , teaches this iconic dance style AND ties in the importance of mindset to EVERYTHING she teaches her students. Follow Alex Alex Kennedy is a mindset coach with a knack for helping her clients unravel their tangled relationships with control, identity, and perfectionism. By sharing her own struggles with diet culture and body image, she validates the experiences we don’t always talk about. Stay connected with Alex on Instagram ( @alexnicolekennedy ) for more mindset tips and inspiration to help you face life’s challenges with grace. Sponsor Shoutout This episode was brought to you by Miles to Go Athletics . Take our app-based training community for a two-week no obligation test drive here . Liked This Episode? Don’t Forget to Subscribe! Enjoying the podcast? Make sure to hit that Subscribe button so you never miss an episode filled with insightful conversations. And don’t forget to leave us a review—it helps more people discover the show!…
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The Fit Bottomed Girls Podcast
We hear so much about cortisol, the " stress hormone," on social media these days. Cortisol has become a buzz word in the health and fitness industry—part of a cautionary tale used to warn women away from intense bouts of exercise they age. From fear-mongering posts about how it’s ruining your health to questionable advice from "hormone coaches" selling pricey supplements and restrictive diets—it can be hard to separate fact from fiction. That’s why we brought in the expert, Dr. Carla DiGirolamo —a Board Certified Obstetrician/Gynecologist, Reproductive Endocrinologist, Menopause Society Certified Practitioner, and fitness enthusiast (not to mention a CrossFit trainer and certified nutrition coach). She’s spent her career helping active women—from puberty to menopause—optimize their mental and physical performance. Yep, she’s basically a rockstar when it comes to understanding hormones and coaching high-performing women. This week’s episode of T he Fit Bottomed Girls Podcast is all about cortisol—the misunderstood “stress hormone” everyone loves to hate. We’re cutting through the noise, debunking myths, and exploring how cortisol plays a critical role in your health, fitness, and overall resilience. Together, Dr. Carla and I tackle the conversation we all need to hear about cortisol, women’s health, and the truth behind those viral hormone claims. Seriously, this week’s episode is one for the books. Here’s why we’re obsessed with this episode: Dr. Carla’s analogy of cortisol as the trombone in a much larger orchestra will completely change the way you think about hormones, stress, and health. (Spoiler alert: it’s not all about cortisol!) She also dives into practical ways to dial down stress, recover better, and stay strong as you age. Real Talk: Recovery Matters Recovery isn’t just a checkbox after a workout—it’s where improvement actually happens. Whether it’s dialing in your nutrition, prioritizing sleep, or finally learning to love your cool-down routine, recovery helps you stay resilient and ready for your next challenge. Don’t skip this one if… ✅ You’ve been freaked out by cortisol content on social media. ✅ You want to know how to be stronger (and healthier) as you age. ✅ You’re curious about how hormones impact your stress and performance. Tune in now to hear Dr. Carla’s incredible insights and practical advice! 👉 Listen to the Full Episode Here 👉 Watch the episode on YouTube What You’ll Learn in This Episode: Cortisol isn’t the villain—it's essential for life and fitness. It’s the hormone that helps you tackle challenges, whether that’s a tough workout or life stress. However, it’s all about returning your stress response system to baseline after activation. Stop worrying about “spiking your cortisol.” You need cortisol to be responsive to outside stressors in order to survive. Instead, start focusing on returning your stress response system to baseline regularly through proven down-regulation strategies like meditation, leisure walks, gentle or relaxing yoga. Burnout isn’t caused by cortisol—it’s caused by chronic stress. Dr. Carla shares how to address what’s triggering your elevated stress rather than blaming cortisol itself. Why aging changes the game. Recovery gets trickier as women age due to changes in resilience and hormonal shifts, but proper recovery strategies can keep you thriving. Strength training, nutrition, and mindful recovery are more important than ever. The limits of hormone testing. Single snapshots from blood tests can be misleading! Dr. Carla explains why you need to focus on the bigger picture of your health. Under-fueling = underperforming. Under-eating can actually be a big cause of persistent internal stress and elevated cortisol levels. Nutrition fuels your body for workouts and recovery. About Dr. Carla DiGirolamo Dr. Carla DiGirolamo is a double Board-Certified Obstetrician/Gynecologist and Reproductive Endocrinologist specializing in caring for active and high-performing women from puberty through menopause. Dr. Carla completed her residency training in Obstetrics and Gynecology at Brown University Medical School/Women and Infants’ Hospital and Reproductive Endocrinology fellowship training at the Massachusetts General Hospital at Harvard Medical School. Dr. Carla has 20 years of experience as a fertility specialist and more recently as a Menopause Society Certified Practitioner. She is also an endocrine consultant for Wild Health and Eternal Life. She has been featured in Boston Magazine’s Top Doctors in the Boston area for 2019, 2020, 2021, 2022, 2023, and 2024. Dr. Carla has been featured in multiple podcasts and speakerships at various events discussing the physiology of the hormonal changes of menopause, hormone therapy, and optimizing physical performance in elite and avid recreational female athletes. Dr Carla is also the author of multiple courses including the “Menopause Fitness Specialist” course with MedFit Classroom, and the “Strong” and” Navigate Menopause” courses with Feisty Media. Dr. Carla has been in the fitness industry her entire life as a recreational athlete and for more than a decade as a fitness professional with credentials as a CrossFit Level 1 Trainer and Certified Nutrition Coach. As a pioneer in Women’s Performance Endocrinology, she specializes in optimizing mental and physical performance in women in high-performance professions and female athletes of all ages. Dr. Carla has a blog through Substack called “Athletic Aging”. https://www.athleticaging.blog/ and her second publication “Performance Edge” https://www.performanceedge.blog/ launched in February 2023 Follow Dr. Carla Website: https://www.drcarlad.com/ Facebook: https://www.facebook.com/carla.digirolamo.14 Instagram: https://www.instagram.com/dr_carla_d/ Linked in: https://www.linkedin.com/in/carla-digirolamo-0109b8103/ Sponsor Shoutout This episode was brought to you by Miles to Go Athletics . Take our app-based training community for a two-week no obligation test drive here . Liked This Episode? Don’t Forget to Subscribe! Enjoying the podcast? Make sure to hit that Subscribe button so you never miss an episode filled with insightful conversations. And don’t forget to leave us a review—it helps more people discover the show!…
With a new year, comes new goals and new resolutions . The end of one year and the beginning of another provide the perfect opportunity to pause, take stock, and reflect on the goals we want to achieve and the habits we hope to form. But what if the biggest obstacle standing in the way of your success wasn’t external? What if it was rooted in our own beliefs and thought patterns? That’s exactly what we explore in this week’s episode of The Fit Bottomed Girls Podcast , where I sat down with FBG Alex - a mindset coach passionate about helping individuals break free from limiting beliefs and step into their full potential - to break down five common beliefs that might be holding you back from achieving your goals. It’s not enough to set resolutions and goals. To truly pave the way for meaningful transformation, we need to confront the mental roadblocks that get in our way. From over-scheduling yourself to ditching that all-too-familiar self-critical voice, Alex and I dig deep into the mindset shifts you can make to move into the new year with intention and clarity. If you’re ready to leave behind what no longer serves you and create space for personal growth, this episode is a must-listen. What You’ll Learn in This Episode: How the belief that “I have to do it all” is a recipe for burnout—why setting boundaries and asking for help is the real “superpower.” Why external validation (“I need to know what they think about me”) hurts your self-worth—and how to switch to self-trust instead. How the fixed mindset of “That’s just the way I am” sabotages your potential—and how to add curiosity and growth to your daily life. Why self-criticism (“I’m so lazy and lack discipline”) isn’t helping—and how self-compassion can unlock meaningful change. How overwhelm leads to paralysis (“I don’t have time to focus on my health”) and why breaking goals into small, manageable steps is key. About Alex Kennedy: Alex is a badass Mindset & Life Coach for go-getters who want to achieve their massive goals AND thrive as a human (because you don’t have to sacrifice your well-being for success!). She also brings the “IT” to f it ness through Shuffle Dance, where she embodies her weird, quirky personality on the dance floor while breaking a SWEAT and doing footwork faster than Scooby & Shaggy running on the spot. Her shuffle dance education platform, Shuffle S.H.R.E.D , teaches this iconic dance style AND ties in the importance of mindset to EVERYTHING she teaches her students. Follow Alex on social media: Instagram: @alexnicolekennedy Liked This Episode? Don’t Forget to Subscribe! Enjoying the podcast? Make sure to hit that Subscribe button so you never miss an insightful conversation. Don’t forget to leave us a review—it makes a big difference! ___ Sponsor Shoutout This episode was sponsored by our parent company, Miles To Go Athletics . Take our app-based training community for a two-week no obligation test drive here .…
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The Fit Bottomed Girls Podcast
Body image plays a critical role in shaping how we perceive ourselves, engage with others, and make lifestyle choices. But reaching a place of acceptance—or even joy—with our bodies is no small feat in today's world of social media, constantly-changing beauty standards, and rapidly evolving trends. On this week's episode of the podcast, I sat down with Dr. Charlotte Markey , a psychologist, research scientist, and expert on body image at Rutgers University who brings nearly three decades of academic and practical experience to the table. This episode goes beyond the usual shallow platitudes of “just love yourself” to provide evidence-based, actionable advice for improving how you see—and feel about—your body. Dr. Markey’s insights are empowering, practical, and grounded in research. In this thought-provoking episode, Dr. Markey dives into the nuances of body image, the difference between body positivity and body neutrality, and actionable strategies for improving how we feel in our own skin. Together, we discuss modern influences on body image, debunk the myths surrounding body positivity, and explore the cultural messages that have shaped our perceptions of self-worth. Whether you’re someone striving to feel more comfortable in your own body, a coach seeking evidence-based insights for clients, or simply curious about the psychology of body image, this episode has something for you. What You’ll Learn in This Episode: What “body image” really means and why it matters The difference between body neutrality and body positivity Why “just love yourself” can feel unhelpful — and what to aim for instead How focusing on your body’s functionality fosters a healthier mindset The powerful role family, culture, and societal pressures play in shaping body image Practical tips for reducing body surveillance and improving self-acceptance How the rise of weight loss drugs is impacting body image About Dr. Charlotte Markey: Charlotte Markey, Ph.D., is a body image scientist, who has studied body image and eating behaviors for nearly three decades. She is passionate about understanding how to help people have a healthy relationship with their bodies and food. Charlotte is a psychology professor at Rutgers University and a research scientist who has published over 100 scholarly articles and chapters about health issues. Dr. Markey is also a book author, having most recently published The Body Image Book series ( The Body Image Book for Girls in 2020; The Body Image Book for Boys in 2022, and Adultish: The Body Image Book for Life in 2024). She also recently co-edited the 3-volume Encyclopedia of Mental Health (2023). She writes regularly for news outlets such as Psychology Today and is often interviewed for TV, news articles, and podcasts including the NY Times , Washington Post , and NBC. To learn more about Dr. Markey or her books, visit www.CharlotteMarkey.com or www.TheBodyImageBook.com . Follow Dr. Markey on social media: Instagram: @char_markey Facebook: Dr. Charlotte Markey TikTok: @charmarkey Threads: @char_markey Substack: BODY TALK Resources Mentioned in This Episode: Dr. Markey’s Body Image series ( For Girls , For Boys , For Life ): www.TheBodyImageBook.com Substack article about the difference between body positivity and body neutralit y Liked This Episode? Don’t Forget to Subscribe! Enjoying the podcast? Make sure to hit that Subscribe button so you never miss an insightful conversation. Don’t forget to leave us a review—it makes a big difference! ___ Sponsor Shoutout This episode was sponsored by our parent company, Miles To Go Athletics . Take our app-based training community for a two-week no obligation test drive here .…
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The Fit Bottomed Girls Podcast
Are you a high achiever struggling with crippling anxiety and wondering if you'll ever break the cycle of perpetual burnout? In this week's episode, I sat down with Dr. Mary Anderson, licensed psychologist and author of The Happy High Achiever . Together, we explore the challenges high achievers face, from the pressure to perform to the cycle of burnout, and share actionable tips for finding balance and reclaiming joy in the process of striving for success. From uncovering cognitive distortions like the "troublesome trifecta" to practical strategies for self-care, Dr. Anderson provides invaluable insights to help you strive for excellence without sacrificing your well-being. Learn how gratitude, awareness of your thoughts, and small, consistent self-care practices can transform your approach to achievement—and life. Whether you're navigating anxiety, perfectionism, or just trying to find balance in a busy world, this episode is packed with wisdom and hope. What You’ll Learn in This Episode: Why anxiety is so common among high achievers—and how to break the cycle. The role of cognitive distortions, like all-or-nothing thinking, in perpetuating anxiety. How recognizing and overcoming the "troublesome trifecta" of thought patterns can positively impact mental health. The importance of self-care pillars like sleep, exercise, and social connections for combating stress and burnout. Why striving for excellence (not perfection) allows for success without sacrificing happiness. How small, manageable self-care practices can lead to significant improvements. The surprising connection between ADHD and high achievement. Why self-worth should never be tied solely to external validation. How practicing gratitude can boost happiness and success. Practical strategies for cultivating awareness of your thoughts and feelings. Key Takeaways: Self-awareness is the foundation of managing anxiety and stress. Cognitive distortions, such as should statements and jumping to conclusions, can exacerbate feelings of inadequacy but can be addressed with practice and mindfulness. High achievers can strive for goals without sacrificing their well-being by practicing structured self-care and self-compassion. There’s hope for high achievers to balance ambition with happiness—and it starts with small, intentional changes. Resources From This Episode Dr. A's Website , Instagram , Facebook , and LinkedIn ➡️ Check out her book The Happy High Achiever This episode was sponsored by our parent company, Miles To Go Athletics . Take our app-based training community for a two-week no obligation test drive here .…
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The Fit Bottomed Girls Podcast
According to the National Osteoporosis Foundation, HALF of all adults age 50 and older - some 54 million Americans - have low bone mineral density, placing them at increased risk of osteoporosis and bone fracture which can significantly negatively impact their quality of life. Are you one of them? On this week's episode of the podcast, I sit down with Karin Weinstein , a personal trainer and yoga teacher who specializes in bone health, to discuss the critical topic of osteoporosis prevention and bone health, especially for women. Too many women are waiting until it's too late and they've got osteopenia (a precursor to osteoporosis) to take the necessary steps to preserve their bone health. We know that early lifestyle interventions - like progressive strength training, accessible impact training, and proper nutrition - are so crucial and quite effective in maintaining bone density. We also explore the misconceptions about bone health, the significant impact of proper nutrition, and the actionable strategies women can take to protect their bones as they age. This conversation dives deep into evidence-based ways you can significantly reduce your risk of osteoporosis and improve your quality of life. If you’ve been wondering what more you can do to support your long-term physical independence and strength, this episode is packed with insights and actionable advice tailored for you. Takeaways Investing in bone health is crucial for women, especially before menopause. Early prevention is key to maintaining bone density. Nutrition and gut health play a significant role in bone health. Strength training and impact training are essential for bone health. Many women are unaware of their bone health status until it's too late. Not all exercises are effective for bone health; variety is important. Osteopenia is a warning sign for osteoporosis. Finding the right support is vital for managing bone health. Mechanical load and progressive overloading in exercise is necessary for bone strength and bone health. Quality of life is tied to physical independence. Impact training is important for bone density. Women should focus on heavier strength training. Resources From This Episode Karin's Website and Instagram ➡️ Check out her FREE Osteoporosis Webinar ➡️ Get info about her 1:1 Strength for Osteoporosis Coaching This episode was sponsored by our parent company, Miles To Go Athletics . Take our app-based training community for a two-week no obligation test drive here .…
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The Fit Bottomed Girls Podcast
To drink or not to drink ... that's the question. Well, it turns out that more and more women in midlife are answering "yes" to that question. In fact, binge-drinking - a drinking behavior we have long associated with young frat boys - is on the rise among women in midlife. As a health and fitness coach who works with many women in midlife, I see firsthand how many in this population are busting their middle-aged asses to do all the things to stay healthy – lifting heavy weights, cranking out intervals, studying food labels, buying organic, booking spa treatments, paying a small fortune on anti-aging supplements and procedures, and actively pursuing personal development. And yet ... their relationship to their nightly glasses of wine and its impact on their physical and mental health remains unexplored. In the week's podcast episode , I chat with Krysty Krywko , a sobriety coach, educator, writer, mixed media creator, and the founder of Purple Dog Sober , and we dive into a critical topic that resonates with many midlife women—the impact of alcohol on their health and well-being. In our conversation, we explore the alarming rise in binge drinking among midlife women, the societal pressures that contribute to these behaviors, the profound detrimental effects of alcohol on mental and physical health, and the unfortunate cultural normalization of daily or near-daily drinking. We both share our own deeply personal stories of sobriety, how we learned to choose healthier coping strategies, the importance of informed choices regarding alcohol consumption, and how to recognize when alcohol is no longer serving a positive role in one's life. This conversation is essential listening for anyone reassessing their relationship with alcohol, looking for support on their sobriety journey, or interested in understanding the societal pressures leading to these behaviors. Tune in for a compassionate, judgment-free, and insightful discussion about making informed, healthier choices. Grab a comfy seat, listen in, and let's start the conversation! Takeaways Women in midlife are increasingly turning to alcohol and binge drinking as a coping mechanism. Cultural narratives often promote alcohol as a necessary part of adult life. Many women are unaware of the true effects of alcohol on their health. Low to moderate alcohol consumption can disrupt sleep and cognitive function. Women metabolize alcohol differently than men, leading to greater health risks. Sobriety can lead to improved mental and physical health outcomes. Making informed choices about alcohol is crucial for overall well-being. You get to decide when enough is enough. Your alcohol doesn't need to have hit a "problematic" threshold for it to be a problem. If you're Googling how much is too much to drink, that's a sign. Resources From This Episode Krysty's Website and Instagram ➡️ Check out her 1:1 Coaching This episode was sponsored by our parent company, Miles To Go Athletics . Take our app-based training community for a two-week no obligation test drive here .…
In the week's podcast episode, I chat with Trisha Durham. With over two decades of experience in ashtanga vinyasa yoga, Trisha has transitioned from a traditional yoga teacher to a multifaceted movement trainer. Her journey began when she was faced burnout and physical pain, realizing that relying solely on yoga for all her movement needs was not enough and the rigid emphasis on flexibility and alignment did not align with the inclusive and sustainable practice she envisioned. It wasn't until she started strength training in her 40s, specifically barbell training, that she experienced lasting relief from her debilitating back pain that had persisted in spite of decades of practicing yoga. In this conversation, we discuss the importance of movement variety and specifically strength training for women's they age—a population that has historically been deterred from or not exposed to lifting heavy weights. We also highlight the misconceptions around flexibility, discuss the benefits of barbell training, and encourages listeners to consider strength training as a modality to enhance longevity, improve mobility, and aid in injury prevention. It's never too late to start strength training! Takeaways When it comes to managing pain, helping people move is more important than perfecting poses. Functional movement is key to resilience and pain-free living. Flexibility alone is not a cure-all for physical issues. Strength training can alleviate chronic pain and improve mobility. Barbell training is accessible and beneficial for everyone. Integrating different movement modalities enhances overall fitness. Yoga can complement strength training rather than replace it. It's never too late to start strength training. Strength training is now encouraged for everyone. Variety in movement is crucial for longevity in activity and life. Mobility is essential for functional movement, not just flexibility. Progressive strength training can prevent injuries in daily life. Unlearning outdated fitness beliefs can lead to better health outcomes. Resources From This Episode Trisha's Website and Instagram ➡️ Take a class in her online studio Calm + Strong ➡️ Check out her CHART Movement Mastery Workbook for Yoga Teachers This episode was sponsored by our parent company, Miles To Go Athletics . Take our app-based training community for a two-week no obligation test drive here .…
In this conversation, I talk to Mackenzie Griffith aka Coach Mac, a fitness and nutrition coach who created The Adventure Ready Academy , where the name of the game is helping rad humans become the fittest, strongest versions of themselves, all while having time and energy to go play and enjoy their lives. We bring our decades of combined coaching experience together to share what works and what doesn't when it comes to creating sustainable, long-term fitness. We deep dive into the importance of a few key foundational fitness basics, how to avoid the all-or-nothing mindset trap that keeps people stalled out, and how to be more consistent without relying on discipline, motivation, or self-control. They explore how to empower individuals to adapt their fitness routines to their lives, the significance of maintaining fitness during life changes, and the necessity of shifting goals for mental health. And we share the "secret" to health and fitness longevity — flexibility in your approach and knowing when to dial things down to make them doable and when to dial things up to create change. This episode is must listen for everyone, no matter where you are in your fitness journey. Takeaways Many people overlook the basics of fitness. It's not just about information; it's about implementation. Mindset plays a crucial role in fitness success. Exercise burnout can lead to negative self-perception. Sustainable fitness is about consistency over intensity. Health and fitness should enhance life, not dominate it. Progress is cumulative; every effort counts. Immediate benefits of exercise can motivate continued effort. Coaching provides structure and support for sustainable habits. Enjoyment in exercise is crucial for long-term adherence. Flexibility in routines empowers individuals to adapt. Maintaining fitness is possible during life changes. Shifting goals can prioritize mental health over physical performance. Unchecked growth can lead to burnout; balance is key. Personal goals should align with individual lifestyles and capacities. Sustainability in fitness requires ongoing learning and adaptation. Resources From This Episode Coach Mac's Website and Instagram ➡️ Grab her FREE Dial Method download ➡️ Check out her Adventure Ready Academy This episode was sponsored by our parent company, Miles To Go Athletics . Take our app-based training community for a two-week no obligation test drive here .…
In this conversation, Alison and Kim discuss the challenges women over 40 face regarding fitness and nutrition and the impact those factors have on body composition and health. They discuss the importance of movement, strength training, and nutrition for women, particularly those over 40. They debunk common myths about exercise, emphasizing that it should not solely be viewed as a means to burn calories. Instead, they advocate for a holistic approach to health that includes understanding one's body, addressing menopause symptoms, and making informed choices about nutrition and exercise. The discussion highlights the empowerment that comes from strength training and the importance of seeking support during midlife transitions. Takeaways Many women over 40 have misconceptions about their nutritional needs. Diet culture has led to a misunderstanding of food and fitness. Weight loss strategies should focus on sustainable habits, not quick fixes. Understanding basic nutrition is crucial. Women often underestimate their caloric needs as they age. Protein intake is essential for maintaining muscle mass. Mindset plays a significant role in achieving health goals. There is no one-size-fits-all approach to meal patterns. Education and behavior change are necessary for lasting results. Start with a baseline of your current movement. Exercise should enhance quality of life, not just burn calories. Strength training is crucial for long-term health and confidence. Women often underestimate their strength and capabilities. Menopause symptoms can be managed with proper support. It's important to track both movement and nutrition for awareness. Variety in exercise can enhance overall fitness and enjoyment. Don't accept age-related changes as unchangeable facts. Advocating for oneself in healthcare is essential. Resources From This Episode Kim's Website and Instagram ➡️ Free 5 Day Fat Loss Crash Course ➡️ Check out her next Fitter After Forty Program This episode was sponsored by our parent company, Miles To Go Athletics . Take our app-based training community for a two-week no obligation test drive here .…
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The Fit Bottomed Girls Podcast
Summary In this conversation, Alison and Holley Samuel discuss the misconceptions surrounding marathon training and weight loss, emphasizing that weight loss should not be the primary goal for runners. They explore the physiological needs of marathon training, the importance of carbohydrates, and the signs of inadequate fueling. Holley provides practical fueling recommendations for long runs and addresses the challenges of early morning workouts. They also discuss the impact of body image and weight gain during tapering, highlighting the importance of specialized nutrition guidance for athletes. Takeaways Weight loss should not be the goal while training for a marathon. More cardio does not equal more weight loss, especially at extremes. Carbohydrates are the body's main fuel source, especially for endurance athletes. Training the gut to tolerate fuel is essential for performance. Feeling puffy during tapering can indicate proper fueling and carbohydrate loading. Nutrition is one of the few controllable factors in marathon training. A well-performing athlete is a healthy athlete, and nutrition plays a key role. High sugar, low fiber foods can be beneficial for runners when timed correctly. Reframing minor weight gain during training is crucial for mental health and performance. Seek guidance from sports nutrition experts for tailored advice. Resources From This Episode Holley's Website and Instagram ➡️ FREE Fueling Guide ➡️ Check out her next Strong Runner Academy Group Coaching Program This episode was sponsored by our parent company, Miles To Go Athletics . Take our app-based training community for a two-week no obligation test drive here .…
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The Fit Bottomed Girls Podcast
Summary Sage Rountree is a pioneer and internationally recognized authority in yoga for athletes. Her focus is on yoga as a recovery modality for active people. She emphasizes the importance of developing comfort with comfort and slowing down. Yoga for athletes is not about intense physical practice, but about mental benefits and tuning into the body. Recovery is essential for performance and longevity in sports. It is important to listen to the body's signs and take rest when needed. Recovery practices recharge the body and mind, enhance clarity, and improve problem-solving abilities. Recovery can be measured through performance improvements and tracking resting heart rate. Enhancing recovery involves doing activities that bring joy and relaxation, such as spa treatments, reading, walking, or taking a nap. It is important to avoid adding physical stress to the body during recovery. Gym-goers can choose yoga classes that are appropriately paced and focused on recovery. In this conversation, Sage Rountree and Alison discuss the importance of recovery for athletes and active individuals. They explore various aspects of recovery, including the role of yoga, designing a personalized yoga practice at home, and the need for rest and relaxation. They emphasize the importance of listening to your body and prioritizing recovery to prevent burnout and injury. Sage also shares tips for creating space and time for recovery in a busy schedule. Overall, the conversation highlights the significance of recovery in maintaining overall well-being and performance. Takeaways Yoga for athletes focuses on recovery and developing comfort with comfort. Recovery is essential for performance and longevity in sports. Listen to the body's signs and take rest when needed. Recovery practices recharge the body and mind, enhance clarity, and improve problem-solving abilities. Resting heart rate can be used to measure recovery. Enhancing recovery involves doing activities that bring joy and relaxation. Choose yoga classes at the gym that are appropriately paced and focused on recovery. Recovery is essential for athletes and active individuals to prevent burnout and injury. Yoga can be a valuable tool for recovery, but it's important to choose the right practice and modify it based on your training needs. Designing a personalized yoga practice at home can be a convenient and effective way to complement your training and activities. Creating space and time for recovery in a busy schedule is crucial. Prioritize self-care and listen to your body's needs. Recovery should be enjoyable and bring joy. Find activities and practices that make you feel good and help you relax. Resources From This Episode Sage Rountree's Website , Books , and Instagram ➡️ Claim your FREE two-day at-home mini retreat This episode was sponsored by our parent company, Miles To Go Athletics . Take our app-based training community for a two-week no obligation test drive here .…
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The Fit Bottomed Girls Podcast
Summary Dr. Melissa Oleson, a doctor of physical therapy and yoga instructor specializing in core and pelvic floor, discusses the importance of addressing pelvic health issues and dispels common myths surrounding pelvic floor dysfunction. She emphasizes the need for a holistic approach, including breathing techniques, posture correction, and lifestyle changes. Dr. Oleson also highlights the significance of finding the right healthcare team and not settling for dismissive answers. She offers resources such as her YouTube channel, Instagram, Empower Your Core Masterclass, and upcoming Defy app to help individuals improve their pelvic health. Takeaways Pelvic floor dysfunction is a common issue that can be addressed through a holistic approach. Breathing techniques, posture correction, and lifestyle changes can have a significant impact on pelvic health. Finding the right healthcare team is crucial for proper diagnosis and treatment. Common myths surrounding pelvic floor dysfunction, such as the reliance on Kegels and the belief that it only affects women who have had children, should be dispelled. Resources such as Dr. Oleson's YouTube channel, Instagram, Empower Your Core Masterclass, and upcoming Defy app can provide valuable information and support for improving pelvic health. Sound Bites "Kegels are not the end all be all." "Pelvic floor issues can occur without having children." "Age is just a number when it comes to pelvic floor health." Resources From This Episode Dr. Melissa's Website , YouTube channel , and Instagram ➡️ FREE Empower Your Core Masterclass ➡️ Use the discount code FBG to get 20% off Defy App This episode was sponsored by our parent company, Miles To Go Athletics . Take our app-based training community for a two-week no obligation test drive here .…
Summary In this conversation, the new owner and Editor-in-Chief of FBG, Alison Heilig shares her journey from a corporate legal career to becoming a passionate coach and advocate for women's health, particularly focusing on the challenges of perimenopause and ageism in fitness. She emphasizes the importance of empowering women to embrace aging and dismantle harmful societal messages. The discussion also highlights the future direction of Fit Bottomed Girls, aiming to create a supportive community for women navigating these changes. Takeaways Alison's transition from a corporate legal career to coaching and FBG contributor. Perimenopause brought Alison unexpected challenges like anxiety and depression. Women are often told to limit their activities as they age, which is harmful. Education on menopause and women's fitness is crucial. Alison aims to empower women to embrace aging positively. The Fit Bottomed Girls community is evolving to support women over 35. Open conversations about women's health are necessary and valuable. The legacy of Fit Bottomed Girls will continue to grow and adapt. This episode was sponsored by our parent company, Miles To Go Athletics . Take our app-based training community for a two-week no obligation test drive here .…
Summary In this conversation, Alison, Jen, and Kristen discuss the evolution of Fit Bottomed Girls, reflecting on its origins, challenges faced in the health and fitness industry in 2008, milestones achieved, and the changing landscape of health and wellness over the past 16 years. They emphasize the importance of community, connection, and staying true to their mission amidst the pressures of monetization and industry trends. The discussion also touches on personal growth and the impact of their work on women's empowerment and body positivity. Takeaways Fit Bottomed Girls started in response to Jenn's personal struggles with body image. The FBG blog aimed to empower women beyond just weight loss. Navigating the health and fitness industry posed unique challenges including the assumption that all women's health and fitness companies were about weight loss and dieting. Community and connection were key highlights of their journey. The importance of staying true to their mission amidst monetization pressures when there were many offers coming in that conflicted with FBG values. They faced ethical dilemmas with sponsorships and partnerships. The evolution of the blog included expanding topics beyond fitness. Personal experiences shaped their perspectives on health and wellness. They celebrated significant milestones, including media appearances and book publications. The changing landscape of health and fitness has seen more diverse representation. This episode was sponsored by our parent company, Miles To Go Athletics . Take our app-based training community for a two-week no obligation test drive here .…
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