The Fit Bottomed Girls Podcast

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.

Ep 159: "How to Eat More Veggies and Make Them Delicious" with Jess Smith 03/27/2025

Ep 159: "How to Eat More Veggies and Make Them Delicious" with Jess Smith 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” veggies as a sad side dish, she shows you how to start with what you’ve got in the fridge and build meals that are full of flavor, , and joy. From systemizing grocery trips and smart storage strategies to go-to sauces and mix-and-match bowls, this episode is packed with practical ways to make veggies an easy, craveable part of your everyday routine—without adding stress, guilt, or rules that don’t work for your life. If you’ve ever stared into your fridge at a sad, soggy bag of spinach wondering where it all went wrong … this episode is for you. Here’s Why We’re Obsessed with This Episode: 🔹 It takes veggies out of the “diet food” box and makes them delicious again. 🔹 Jess gives real-world solutions for reducing waste without meal-planning your entire life. 🔹 The grocery store tips alone are worth the listen—no more forgotten produce in the crisper! 🔹 You’ll walk away with ideas you can use this week (even if you hate meal planning). 🔹The vibe is realistic and anti-perfectionist for those of us who are busy and don't love to cook. Don’t Miss This Episode If… ✅ You keep buying vegetables… and then throwing them away. ✅ You’re trying to eat healthier but refuse to live off boiled broccoli. ✅ You grew up on overcooked veggies and still have trauma. ✅ You want to eat more plant-based meals but don’t want to live in the kitchen. ✅ You’re juggling family, work, and life and just need a damn shortcut. What You’ll Learn in This Episode: 🎯 Why traditional meal planning might not work—and what to try instead. 🎯 The simplest veggie prep system to reduce waste and boost flavor. 🎯 Jess’s favorite no-fuss sauces that transform any veggie from “meh” to amazing. 🎯 How to organize your fridge so your veggies don’t die a slow death. 🎯 Ways to use one ingredient in multiple meals without getting bored. 🎯 Tips for incorporating more plant-based protein into your meals (no soaking dry beans required). 🎯 How to make cooking once and eating twice your new superpower. About Jess Smith Jess Smith is the writer and photographer behind the food blog. In addition to running the site which reaches over 8 million home cooks every year, she spent nearly a decade as chief recipe developer for the award-winning meal planning app . She runs a popular cooking camp for kids every summer called and in January she released a best-selling cookbook called . Jess’s recipes have been featured in popular publications like , , , , , , , , and . 🔗 Resources & Links: 📖 📲 for insights and updates 👩🏻‍💻 for more recipes for real life Sponsor Shoutout This episode was brought to you by . Take our app-based training community for . 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! --Alison /episode/index/show/fitbottomedgirls/id/35875795

Ep 158: "Rest is Fuel" with Erin Taylor 03/20/2025

Ep 158: "Rest is Fuel" with Erin Taylor 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 skill that requires practice, intention, and a shift in perspective. From simple strategies to transition into true rest, to dismantling the cultural myth that busyness equals worth, this conversation will change the way you think about recovery. If you’ve ever felt like you “can’t relax,” or that rest feels inaccessible, this episode is packed with insights and practical tools that will help you reclaim your energy and focus. Whether you're an athlete, an entrepreneur, or just someone who feels constantly on the edge of burnout, you’ll walk away from this conversation with actionable steps to make rest work for you—so you can stop running on empty and start feeling fueled, focused, and fully present. Here’s Why We’re Obsessed with This Episode: 🔹 Erin reframes rest as a skill—not something that just happens, but something we must practice. 🔹 Small, in-the-moment rest strategies that you can use anywhere to recharge—no fancy spa days required. 🔹 The shocking ways busyness is hurting your creativity, focus, and even your workouts. 🔹 How rest directly fuels high performance, whether you're training, working, or just trying to function as a human. 🔹 The truth about weekend “rest”—why so many of us still feel exhausted on Monday morning. Don’t Miss This Episode If… ✅ You feel guilty when you’re not being “productive.” ✅ You struggle to turn off your brain at night and get restful sleep. ✅ You know you need more rest, but don’t know how to actually make it happen. ✅ You’ve ever said, “I can’t relax” or “I don’t have time for rest.” ✅ You want to break free from the cycle of overworking, under-recovering, and running on fumes. What You’ll Learn in This Episode: 🎯 Why rest isn’t just “doing nothing”—it’s an active process that enhances performance. 🎯 How to spot the warning signs that you’re running on empty before you hit full burnout. 🎯 The role of transitions—how shifting between work, home, and sleep impacts your energy. 🎯 The “rest toolkit” method Erin swears by—and why having a go-to list makes all the difference. 🎯 How to make rest a daily practice—even when you feel like you have no time. About Erin Taylor Erin Taylor is an international recovery expert, writer, and yoga teacher. For 20 years she has coached professional athletes, everyday runners, pre- and post-natal women, office workers, and anyone looking to integrate practices that improve well-being and longevity. She is the creator of , a platform that offers practical tools to inspire and support mental and physical balance in all aspects of life. Erin is also the founder of , the only athlete-led, on-demand video platform and app that puts yoga into the context of sport and well-being goals, and the author of books including Move, Rest, Recover and Work IN. Learn more and practice with Erin at . 🔗 Resources & Links: 📖 📰 Subscribe to Erin’s Substack, Balance Practice for weekly insights and short yoga-inspired classes → 📲 —a library of yoga solutions for athletes 📸 for insights and updates Sponsor Shoutout This episode was brought to you by . Take our app-based training community for . 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! --Alison /episode/index/show/fitbottomedgirls/id/35701260

Ep 157: Help Your Daughter Build a Positive Body Image with Drs. Janet Boseovski and Ashleigh Gallagher 02/27/2025

Ep 157: Help Your Daughter Build a Positive Body Image with Drs. Janet Boseovski and Ashleigh Gallagher 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 childhood messaging to the impact of media, peer groups, and parental influence, our guests provide powerful insights into how body image is shaped across a woman's lifetime. They shed light on why body dissatisfaction isn’t just something that appears in adulthood—it’s cultivated from childhood and continues to be reinforced through various societal pressures. Janet and Ashleigh also explore the difference between “body positivity” as it’s commonly used today and what science actually tells us about fostering a positive body image. They challenge the mainstream conversation and offer practical, research-backed strategies for helping young girls (and their moms) develop a healthier, more resilient relationship with their bodies. If you’ve ever struggled with body image or worried about the messages your child is receiving about their appearance, this episode is packed with actionable advice, insightful research, and hope for change. Let’s move beyond just “feeling good in our bodies” and work towards a culture where women and girls can focus on who they are, not just how they look. Here’s Why We’re Obsessed with This Episode: ✅ It’s not just another body image conversation—it’s science-backed and deeply insightful. ✅ The authors bust myths around body positivity and introduce a healthier, more effective approach. ✅ Real-life, practical tools to help moms and daughters shift their perspectives on food, fitness, and self-worth. ✅ A deep dive into the lifelong impact of body image—from childhood through adulthood. ✅ Encouragement for women to step into their agency and redefine how they engage with their bodies. Don’t Miss This Episode If… 🚫 You’ve ever struggled with body image yourself and want to break the cycle for the next generation. 🚫 You’re a mom, aunt, teacher, or mentor who wants to help young girls develop a healthier self-concept. 🚫 You’re tired of diet culture and the constant emphasis on weight, beauty, and appearance. 🚫 You’ve wondered why body dissatisfaction is so persistent and what actually works to change it. 🚫 You want a fresh, empowering perspective on self-worth that isn’t about just looking in the mirror and “loving what you see.” What You’ll Learn in This Episode: 📖 The surprising science behind how body image develops from early childhood. 👩‍👧 How moms are the ultimate influencers of their daughters’ body image—for better or worse. 🔬 Why positive body image isn’t the same as body positivity—and why that distinction matters. 💡 The 3 biggest contributors to body dissatisfaction (and how to counteract them). 🍽️ The sneaky ways diet culture and fat talk show up in everyday parenting—and how to shift the narrative. 🏋️‍♀️ How physical literacy and movement impact body image (and why sports can be a double-edged sword). 💬 How to have real conversations with girls about body changes, confidence, and self-respect. 🚀 Practical, science-backed strategies for raising confident, resilient girls who see their bodies as powerful, not problems to fix. About Janet and Ashleigh Janet Boseovski, PhD is a professor and head of the Department of Psychology at the University of North Carolina at Greensboro. She is Co-Director of the DUCK Lab, a child development lab at UNCG and she has studied social and cognitive development in early to late childhood for over 20 years. Janet serves on the Board of Directors of the Greensboro Science Center and the Jean Piaget Society for the Study of Knowledge and Development. She enjoys speaking to the public, and writing about, child development and well-being. Ashleigh Gallagher, PhD is a senior lecturer in psychology at the University of North Carolina at Greensboro. Her research and teaching interests are in the areas of social cognition and gender, and she enjoys applying psychology beyond academic contexts. She enjoys applying psychology outside academia and has co-authored a book on the opportunities available to researchers who would like to do so as well (The Portable PhD: Taking Your Psychology Career Beyond Academia, American Psychological Association, 2020). 🔗 Resources & Links: 🎧 Beyond Body Positive - Grab your copy or . 📖 📲 Follow Janet & Ashleigh on , , and LinkedIn and Sponsor Shoutout This episode was brought to you by . Take our app-based training community for . 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! --Alison /episode/index/show/fitbottomedgirls/id/35437375

Ep 156: “The Science Behind Successful Habit Change” with Dr. Kyra Bobinet 02/20/2025

Ep 156: “The Science Behind Successful Habit Change” with Dr. Kyra Bobinet 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 shares exactly how to work with your brain instead of against it to make lasting changes. Forget the outdated advice that says you need more self-control or rigid discipline to succeed. Dr. Kyra introduces the , a science-backed approach that helps you break free from failure cycles and finally create habits that stick—without shame, frustration, or . If you've ever found yourself falling into the know-do gap (where you know what you should be doing but just can't seem to do it), this episode is a must-listen. You’ll leave with a new perspective on motivation, habit-building, and why failure is actually an illusion. Ready to rewire your brain for success? Let’s dive in. Here’s Why We’re Obsessed with This Episode ✅ The brain mechanism that controls all your habits (and why you’ve never heard of it before) ✅ Why “more willpower” isn’t the answer to behavior change ✅ The biggest mistake people make when trying to create new habits ✅ How to break free from the know-do gap and take action effortlessly ✅ Why failure is an illusion—and how shifting your mindset can change everything Don’t Miss This Episode If… ➡️ You struggle with motivation and consistency in your health or fitness goals ➡️ You’ve tried and failed at building new habits and feel stuck in an endless cycle ➡️ You believe you lack the discipline to make lasting changes ➡️ You feel frustrated every time you “mess up” and want to stop the self-sabotage ➡️ You want a science-backed approach to rewiring your brain for success What You’ll Learn in This Episode: 🎯 How the habenula controls motivation—and why it might be sabotaging you 🎯 The iterative mindset method and why it’s the real key to lasting habit change 🎯 Why most habit-forming strategies fail (and what actually works instead) 🎯 How to reframe setbacks so they don’t derail your progress 🎯 The truth about long-term behavior change—and why it takes longer than you think 🎯 How to work with your brain’s natural wiring to build habits that stick About Dr. Kyra Bobinet Kyra Bobinet, MD, MPH, has passionately pursued and studied the truth about behavior change for nearly three decades as a physician, public health leader, healthcare executive, and behavioral expert. An award-winning health innovator and thought leader, Dr. Bobinet has an MD from UCSF School of Medicine and an MPH from Harvard University. She belongs to the Stanford Medical School AIM lab, where she has taught on health behavior change, and is CEO/founder of Fresh Tri, a behavioral software company based on the latest neuroscience of habit formation and lasting change. Her first bestselling book, Well Designed Life, is a collection of globally influential brain science and behavior change. Dr. Bobinet is an enrolled member of the Leech Lake Band of Ojibwe in Minnesota. She enjoys meditation, horsemanship, and herbalism and lives with her family and animal and plant teachers in the Santa Cruz Mountains. Resources & Links: 🔗 Connect with Dr. Kyra Bobinet on , , and 📖 📲 Sponsor Shoutout This episode was brought to you by . Take our app-based training community for . 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! --Alison /episode/index/show/fitbottomedgirls/id/35349045

Ep 155: “Breaking Free from Postpartum Body Pressure” with Marlene Andersson 02/13/2025

Ep 155: “Breaking Free from Postpartum Body Pressure” with Marlene Andersson 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 personal journey—from being an elite competitor at the top of her game to navigating the identity shift that comes with motherhood. With refreshing honesty, she describes the struggle of balancing a driven, perfectionist mindset with the unpredictable nature of raising a child. She also walks us through her Mighty Mom Blueprint, a four-step strategy designed to help mothers build strength—mentally and physically—without burning out or sacrificing precious time with their families. If you’ve ever felt overwhelmed by the pressure to “get your body back” or struggled to balance your ambitions with the realities of motherhood, this episode will shift your perspective in powerful ways. Get ready to rethink what it means to be strong, healthy, and successful as a mother—and as a woman. Here’s Why We’re Obsessed with This Episode 🔥 Marlene’s raw and honest take on why bouncing back is a myth that sets women up for failure. 💪 A relatable, no-nonsense discussion about why women are expected to evolve in every area—except when it comes to their bodies. 🧠 The deep dive into how high-achievers struggle with perfectionism and adjusting expectations in the postpartum period. Don’t Miss This Episode If… ✅ You’ve ever felt pressure to “get your pre-baby body back” (and maybe even guilt that you haven’t). ✅ You’re a high-achieving woman struggling to adjust to the unpredictability of motherhood. ✅ You find yourself overwhelmed by the expectations of doing it all—parenting, fitness, work, and more. ✅ You want practical, sustainable strategies for staying healthy and strong without punishing yourself. ✅ You’ve ever battled perfectionism and the fear of “not doing enough.” What You’ll Learn in This Episode: Why the concept of “bouncing back” is a damaging illusion—and what to focus on instead. How to shift your mindset from self-criticism to self-compassion while pursuing your goals. The Mighty Mom Blueprint—Marlene’s four-step strategy for building a strong, healthy body and mind in motherhood. How to set goals that actually stick (hint: it’s not just about SMART goals). Why sustainable habits—no matter how small—lead to long-term success. The key to trusting your body, listening to its needs, and ditching diet culture for good. The biggest mistakes women make when trying to “fix” their bodies after pregnancy—and what to do instead. About Marlene Andersson As a former CrossFit Games athlete and busy toddler mom, Marlene brings the lessons from her athletic career into her postpartum coaching. Inspired by her own challenges balancing self-care, family, and career, she developed the Mighty Mom Blueprint—a 4-step strategy that blends the athlete's mindset with the realities of motherhood, helping moms move beyond the pressure to 'bounce back' and embrace their strongest, healthiest selves. Connect with Marlene & The Mighty Moms Community Sponsor Shoutout This episode was brought to you by . Take our app-based training community for . 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! --Alison /episode/index/show/fitbottomedgirls/id/35260085

Ep 154: "Non-Financial Investments for Your Dream Retirement" with Suzanne Campi 02/06/2025

Ep 154: "Non-Financial Investments for Your Dream Retirement" with Suzanne Campi 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 for retirement, but nobody talks about what we’ll actually do when we get there. 💡 The “” – Suzanne breaks down eight key areas to focus on beyond finances, like relationships, fun, and personal growth. 👀 Real talk about health & longevity – Your physical fitness is just as important as your financial savings when it comes to enjoying retirement. 👣 Small changes now = big impact later – Whether it’s rekindling old friendships, picking up a new hobby, or prioritizing strength training, the little things add up to a better future. Don’t Miss This Episode If… ✅ You’re planning for retirement but feel like there’s something missing. ✅ You’re curious about how to make your later years as fulfilling as possible. ✅ You worry about losing purpose, connection, or adventure once you stop working. ✅ You want to create a legacy that goes beyond just financial wealth. What You’ll Learn in This Episode 🔹 Why so many people feel lost after retirement—even if they’re financially secure. 🔹 The importance of who you want to be in retirement, not just what you want to do. 🔹 The eight essential areas of Suzanne’s to focus on: Relationships: Strengthening old friendships and making new ones. Spirituality: Exploring what fulfills you on a deeper level. Fun & Adventure: Rediscovering play and spontaneity. Health & Fitness: Investing in your physical well-being now for later. Growth: Keeping your mind sharp and engaged with learning. Legacy: Defining what kind of impact you want to leave behind. Balance: Avoiding the extremes of over-planning or drifting aimlessly. Purpose: Finding meaning beyond a job title. 🔹 Why movement and fitness are the long-term insurance plan for a quality retirement. 🔹 How to embrace uncertainty and adventure rather than sticking to a rigid comfort zone. 🔹 Practical ways to start making non-financial investments in your future today. About Suzanne Campi As a certified coach, Suzanne is committed to helping individuals thrive, especially during the exciting transition into retirement. While many focus primarily on financial preparation, she emphasizes the equally important psychosocial aspects—such as Purpose, Growth, Health, Relationships, Play, Spirituality, Adventure, and Legacy, that make this life phase truly fulfilling. With a background in psychology and a career in real estate, gym ownership, and high-tech recruiting, Suzanne brings a deep understanding and strong advocacy for those navigating life transitions. 🌐 Connect with Suzanne: Website: LinkedIn: Sponsor Shoutout This episode was brought to you by . Take our app-based training community for . 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! /episode/index/show/fitbottomedgirls/id/35149030

Ep 153: “Longevity = Training to Lift Weight, Not to Lose Weight” with Niki Sims 01/30/2025

Ep 153: “Longevity = Training to Lift Weight, Not to Lose Weight” with Niki Sims 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 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! Here’s Why We’re Obsessed with This Episode 🔥 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: The difference between training for weight loss vs. training for strength and longevity. Why muscle is your best insurance policy for health, mobility, and independence as you age. How lifting weights helps with blood sugar regulation, metabolism, and overall energy levels. Why recovery is just as important as training (and how to do it right). How strength training changes the way you see your body—moving from dissatisfaction to deep appreciation. The surprising connection between strength training and mental resilience. 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 – and with coupon code: fitbottomedgirls 📌 Find Barbell Logic Online – 📸 Follow Niki on Instagram – Sponsor Shoutout This episode was brought to you by . Take our app-based training community for . 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! 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 /episode/index/show/fitbottomedgirls/id/35064175

Ep 152: "Understanding Diet Culture & Its Impact on Body Image" 01/23/2025

Ep 152: "Understanding Diet Culture & Its Impact on Body Image" 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 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 , I sat down with FBG 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 fitness 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, , 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 () for more mindset tips and inspiration to help you face life’s challenges with grace. Sponsor Shoutout This episode was brought to you by . Take our app-based training community for . 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! /episode/index/show/fitbottomedgirls/id/34885285

Ep 151: "Cortisol: The Misunderstood Stress Hormone" with Dr. Carla DiGirolamo 01/16/2025

Ep 151: "Cortisol: The Misunderstood Stress Hormone" with Dr. Carla DiGirolamo 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 (not to mention a 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 The 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! 👉 👉 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”. and her second publication “Performance Edge” launched in February 2023 Follow Dr. Carla Website: Facebook: Instagram: Linked in: Sponsor Shoutout This episode was brought to you by . Take our app-based training community for . 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! /episode/index/show/fitbottomedgirls/id/34863960

Ep 150: 5 Beliefs to Leave Behind for an Epic New Year 01/09/2025

Ep 150: 5 Beliefs to Leave Behind for an Epic New Year 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 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 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 fitness 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, , teaches this iconic dance style AND ties in the importance of mindset to EVERYTHING she teaches her students. Follow Alex on social media: Instagram: 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, . Take our app-based training community for . /episode/index/show/fitbottomedgirls/id/34742110

Ep 149: "Scrolling & Self-Esteem: Body Image in a Digital Age" with Dr. Charlotte Markey 12/19/2024

Ep 149: "Scrolling & Self-Esteem: Body Image in a Digital Age" with Dr. Charlotte Markey 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 , 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 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 or . Follow Dr. Markey on social media: Instagram: Facebook: TikTok: Threads: Substack: Resources Mentioned in This Episode: Dr. Markey’s Body Image series (For Girls, For Boys, For Life): 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, . Take our app-based training community for . /episode/index/show/fitbottomedgirls/id/34468225

Ep 148: "Overcome Anxiety and Stop the Cycle of Burnout" with Dr. Mary Anderson 12/12/2024

Ep 148: "Overcome Anxiety and Stop the Cycle of Burnout" with Dr. Mary Anderson 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 , , , and ➡️ Check out her book This episode was sponsored by our parent company, . Take our app-based training community for . /episode/index/show/fitbottomedgirls/id/34320730

Ep 147: "Bone Health & Osteoporosis Prevention" with Karin Weinstein 12/05/2024

Ep 147: "Bone Health & Osteoporosis Prevention" with Karin Weinstein 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 of the podcast, I sit down with , 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 and ➡️ Check out her ➡️ Get info about her This episode was sponsored by our parent company, . Take our app-based training community for . /episode/index/show/fitbottomedgirls/id/34262180

Ep 146: "The Impact of Alcohol on Women in Midlife" with Krysty Krywko 11/21/2024

Ep 146: "The Impact of Alcohol on Women in Midlife" with Krysty Krywko 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. , I chat with , a sobriety coach, educator, writer, mixed media creator, and the founder of , 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 and ➡️ Check out her This episode was sponsored by our parent company, . Take our app-based training community for . /episode/index/show/fitbottomedgirls/id/34036482

Ep 145: "Strength Training for Less Pain" with Trisha Durham 11/14/2024

Ep 145: "Strength Training for Less Pain" with Trisha Durham 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 and ➡️ ➡️ Check out her This episode was sponsored by our parent company, . Take our app-based training community for . /episode/index/show/fitbottomedgirls/id/33901107

Ep 144: "Fitness for the Long Haul" with Mackenzie Griffith 11/07/2024

Ep 144: "Fitness for the Long Haul" with Mackenzie Griffith In this conversation, I talk to Mackenzie Griffith aka Coach Mac, a fitness and nutrition coach who created , 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 and ➡️ ➡️ Check out her This episode was sponsored by our parent company, . Take our app-based training community for . /episode/index/show/fitbottomedgirls/id/33819362

Ep 143: How to Get Fit Over 40 with Kim Schlag 10/31/2024

Ep 143: How to Get Fit Over 40 with Kim Schlag 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 and ➡️ ➡️ Check out her next This episode was sponsored by our parent company, . Take our app-based training community for . /episode/index/show/fitbottomedgirls/id/33598567

Ep 142: Fueling for Marathons, Not for Weight Loss with Holley Samuel 10/24/2024

Ep 141: Up Your Recovery Game for Active Women with Sage Rountree 10/17/2024

Ep 141: Up Your Recovery Game for Active Women with Sage Rountree 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 , , and ➡️ This episode was sponsored by our parent company, . Take our app-based training community for . /episode/index/show/fitbottomedgirls/id/33218457