Under the Barbell, Over the Bullsh!t
Welcome to Under the Barbell, Over the Bullsh!t -- the podcast where 2 coaches, Sophia and Kristin, cut through the noise of the fitness world and empower women to live for more than a before-and-after photo.
If you feel like you're hopping from diet to diet like it's your full-time job, or have ever thought to yourself:
"There's so much conflicting information out there, I just don't know where to start."
"I've always been taught to just eat less and move more, but it's not working."
"I'm over diet culture but still want to get strong."
"I just want answers about fitness and nutrition without the gimmicks"
"I want to focus on what my body can do, not just how it looks."
"I'm sick of the scale dictating my mood."
This isn’t your average health podcast. If you're ready for strong opinions, simple sh!t that actually works, and zero shame — pull up a seat, grab your coffee (or your pre-workout) and hit play.
Your new anti-diet culture BFF's have arrived.
Under the Barbell, Over the Bullsh!t
2: Health and Fitness Tips for Beginners + Understanding Diet Culture
In this conversation, Sophia and Kristin dive into the challenges of navigating health and fitness advice, the importance of understanding red and green flags in coaching, and share practical steps to take when beginning your health and fitness journey. They emphasize the significance of intent behind health goals and the necessity of simplifying the journey towards wellness. The conversation highlights what diet culture is and the importance of personalizing approaches to fitness and nutrition.
Key Takeaways:
- Health and fitness advice can be contradictory and overwhelming.
- It's crucial to identify red flags in coaching, such as unrealistic promises.
- Green flags include personalized coaching and evidence-based advice.
- Intent behind health goals is more important than the goals themselves.
- Simplicity in health and fitness is key to sustainability.
- Tracking progress can be beneficial if done with the right mindset.
- Common sense should guide health and fitness decisions.
- Something is always better than nothing when it comes to exercise.
- Building habits takes time and should be approached gradually.
Your Beginner List and Steps to Take:
Reminder: approach this with an "add more" mentality! And ask yourself these questions when deciding your ONE: When focusing on my one habit, what is realistic for me not just right now, but for the rest of my life? Does this fit within my current lifestyle and season of life? Does this feel restrictive or empowering? Am I setting myself up for success and small wins to gain momentum right away?
Step 1: Self-audit
Step 2: Choose your ONE habit
- drink more water
- incorporate more fruits/veggies
- focus on protein forward meals
- add more daily movement and steps into my day (like a short walk or exercise snackies)
- strength train 1-2 days per week
- better sleep routines (morning or evening)
- decreasing stress
Step 3: Create your HOW: after deciding your one habit, brainstorm ways for HOW you will achieve this goal/new habit formation. Focus on this one habit for the next 2-4 weeks and then self-audit again and ask yourself: stick, shift, or stack?..... do I need to stick with my habit? shift my habit? or stack my habit with a new habit?
Chapters
07:54 Identifying Red Flags in Diet Culture
08:31 Empowering Women Against Diet Culture
10:25 The Complexity of Health and Fitness Coaching
15:41 Navigating Contradictory Health Advice
18:33 Starting Your Health Journey
22:17 The Importance of Sustainable Habits
26:43 Incorporating Movement into Daily Life
28:52 Experimentation
33:11 Overcoming the All-or-Nothing Mentality
36:33 Practical Tips for Healthy Living
43:14 Setting Measurable Goals
47:25 The Importance of Small Wins in Health Goals
51:20 Identifying Red Flags in Social Media Influencers
57:31 Understanding Intent Behind Goals
01:00:54 The Role of Data in Health & Fitness
01:11:39 Navigating Supplements & Their Necessity
01:12:55 Engaging with Our Community and Growing Together
Welcome to the UBOB community and movement!
You can expect a new episode every other Tuesday!
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Email us at ubobpod@gmail.com with feedback, questions, topic ideas!
Your Anti-Diet Culture BFFs, Sophia & Kristin