Ep 153: “Longevity = Training to Lift Weight, Not to Lose Weight” with Niki Sims
The Fit Bottomed Girls Podcast
Release Date: 01/30/2025
Ep 159: "How to Eat More Veggies and Make Them Delicious" with Jess Smith
The Fit Bottomed Girls Podcast
Let’s be honest: most of us have tried to eat more —only to watch them slowly wilt in the back of the fridge. Or we associate veggies with bland, boring “diet food” and force ourselves to eat them when we’re feeling guilty, not because we actually enjoy them. In this episode, Alison chats with cookbook author , whose brilliant approach to vegetables reclaims them from diet culture and places them at the center of meals that are actually satisfying, flexible, and delicious. Jess’s cookbook flips the script on meal planning. Instead of figuring out how to “squeeze in”...
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Ep 158: "Rest is Fuel" with Erin Taylor
The Fit Bottomed Girls Podcast
Are you constantly pushing through fatigue, thinking you’ll rest later—only to find that “later” never comes? In a culture that glorifies busyness, rest often feels like a luxury we can’t afford. But what if we told you that rest isn’t just a break—it’s a performance-enhancing strategy? In this episode, joins us to unpack the truth about rest as fuel—why we struggle with it, how our mindset around rest is all wrong, and the small but powerful ways we can integrate it into our daily lives. We dive deep into the idea that rest is not something that just happens—it’s a...
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Ep 157: Help Your Daughter Build a Positive Body Image with Drs. Janet Boseovski and Ashleigh Gallagher
The Fit Bottomed Girls Podcast
We often associate poor body image and body dissatisfaction with teens and adult women. But the reality that the roots of negative body image take hold much earlier than that. In this week's episode, we dive deep into the science behind body image with Drs. Janet Boseovski and Ashleigh Gallagher, co-authors of Beyond Body Positive: A Mother’s Science-Based Guide for Helping Girls Build a Healthy Body Image. This conversation is a must-listen for moms, caregivers, and anyone looking to foster a healthier relationship with their body and break the cycle of toxic diet culture. From early...
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Ep 156: “The Science Behind Successful Habit Change” with Dr. Kyra Bobinet
The Fit Bottomed Girls Podcast
Why is it so hard to change our habits—even when we know what to do? If you’ve ever struggled with sticking to your health goals, finding motivation, or breaking free from self-sabotage, you’re not alone. The real reason change feels impossible isn’t about willpower or discipline—it’s about your brain. In this episode, we’re diving deep into the neuroscience of behavior change with , a leading expert on habit formation. She breaks down how a tiny but powerful part of your brain—the habenula—can either fuel your motivation or shut it down completely. And, most importantly, she...
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Ep 155: “Breaking Free from Postpartum Body Pressure” with Marlene Andersson
The Fit Bottomed Girls Podcast
What if the key to thriving in motherhood isn’t "bouncing back" to some old version of you—but moving forward into new postpartum potential and opportunities? In this empowering episode, I sat down with coach and former elite CrossFit athlete Marlene Andersson to dive into the pressures women face around "snapping back" after pregnancy. Together, we unpack the cultural myths that keep high-achieving women stuck in unrealistic expectations and explore a mindset shift that prioritizes self-compassion, growth, and sustainable health over outdated body ideals. Marlene shares her deeply...
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Ep 154: "Non-Financial Investments for Your Dream Retirement" with Suzanne Campi
The Fit Bottomed Girls Podcast
Retirement planning isn’t just about financial planning—it’s about creating a life you love in your later years. In this episode, we sit down with , a coach specializing in life transitions, to talk about all the non-financial investments you can make now to ensure a fulfilling retirement. From relationships and adventure to purpose and health, Suzanne shares powerful insights on how to cultivate a meaningful, vibrant future beyond just saving money. Here’s Why We’re Obsessed with This Episode 🔥 Retirement is more than a 401k – Most of us have been told our whole lives to save...
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Ep 153: “Longevity = Training to Lift Weight, Not to Lose Weight” with Niki Sims
The Fit Bottomed Girls Podcast
For many Gen X and Millennial women, fitness was introduced through the lens of —workouts were about burning calories and getting smaller. But as we've grown older, we’re realizing that those outdated messages aren’t serving us anymore. In this episode of the podcast, we explore a powerful shift: moving away from exercise as a means to shrink ourselves and instead embracing fitness as a way to enhance our quality of life and longevity. This week, I sat down with strength coach of to dive into the world of training and why women should be lifting weights for strength, not just for...
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Ep 152: "Understanding Diet Culture & Its Impact on Body Image"
The Fit Bottomed Girls Podcast
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 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...
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Ep 151: "Cortisol: The Misunderstood Stress Hormone" with Dr. Carla DiGirolamo
The Fit Bottomed Girls Podcast
We hear so much about cortisol, the " hormone," on social media these days. 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, —a Board Certified Obstetrician/Gynecologist, Reproductive Endocrinologist, Certified Practitioner, and fitness enthusiast...
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Ep 150: 5 Beliefs to Leave Behind for an Epic New Year
The Fit Bottomed Girls Podcast
With a new year, comes new goals and new . 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 , 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...
info_outlineFor many Gen X and Millennial women, fitness was introduced through the lens of diet culture—workouts were about burning calories and getting smaller. But as we've grown older, we’re realizing that those outdated messages aren’t serving us anymore.
In this episode of the podcast, we explore a powerful shift: moving away from exercise as a means to shrink ourselves and instead embracing fitness as a way to enhance our quality of life and longevity.
This week, I sat down with strength coach Niki Sims of Barbell Logic to dive into the world of barbell training and why women should be lifting weights for strength, not just for weight loss. We discuss the misconceptions around fitness, why building muscle is the best investment for long-term health, and how strength training can be seen as a "401k for your quality of life."
The conversation also touches on our personal journeys—from struggling with body image and punishing exercise habits to fully embracing sustainable strength training as a source of empowerment. We unpack the barriers women face in strength training, including mobility challenges and myths about what it takes to be "successful" in the weight room.
In addition, we explore the balance between training and life, the importance of prioritizing recovery, and how learning to manage stress can help women thrive in midlife and beyond.
This episode is packed with inspiration, practical advice, and a fresh perspective on what it truly means to train for longevity. If you’re ready to rethink your approach to fitness, this conversation is for you!
🔥 Strength is for Every Woman – Niki and Alison break down why strength training isn’t just for athletes or bodybuilders but is crucial for every woman at any stage of life.
💪 Muscle is an Investment – The discussion highlights how lifting weights isn’t about aesthetics but about autonomy, longevity, and quality of life.
🚫 Say Goodbye to Diet Culture – They unpack the damaging cultural messages that have kept women away from the weight room and how shifting the focus from weight loss to strength gain is a game changer.
🏋️♀️ Lifting is Empowering – Whether it’s adding more plates to the bar or simply feeling more capable in daily life, the benefits of barbell training extend far beyond the gym.
Don’t Miss This Episode If…
✅ You’ve ever felt intimidated by the weight room.
✅ You’re curious about barbell training but don’t know where to start.
✅ You’re in midlife or post-menopause and want to maintain strength and independence.
✅ You’re tired of fitness being solely about shrinking your body and want to focus on gaining something meaningful.
✅ You want to future-proof your health and avoid the pitfalls of aging without strength training.
What You’ll Learn in This Episode:
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The difference between training for weight loss vs. training for strength and longevity.
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Why muscle is your best insurance policy for health, mobility, and independence as you age.
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How lifting weights helps with blood sugar regulation, metabolism, and overall energy levels.
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Why recovery is just as important as training (and how to do it right).
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How strength training changes the way you see your body—moving from dissatisfaction to deep appreciation.
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The surprising connection between strength training and mental resilience.
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How Barbell Logic's online coaching can help you start strength training at any level, from beginner to advanced.
About Niki Sims
Niki Sims is a passionate advocate for helping others realize their physical potential. With over a decade of experience in barbell coaching, she specializes in creating personalized programs, refining technique, and offering unwavering support. Her journey has been marked by a personal transformation from struggling with body image to embracing a healthy relationship with training, nutrition, and agency, highlighting her deep understanding of the importance of building muscle for longevity and strength. Niki is also the host of the Beast Over Burden Podcast & former host of the Barbell Logic Podcast, a Top 200 Fitness Podcast in the US, Canada, and Australia.
Connect with Niki & Barbell Logic
🔗 50% Off First Month of Coaching – barbell-logic.com/fitbottomedgirls and with coupon code: fitbottomedgirls
📌 Find Barbell Logic Online – Barbell Logic Website
📸 Follow Niki on Instagram – @niki.in.the.gym
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.
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This episode is packed with insight, inspiration, and practical tips to help you embrace strength training as a lifelong practice. Tune in, get motivated, and start lifting! --Alison