In this episode, Sophia and Kristin discuss various aspects of strength training, emphasize the significance of non-scale victories, and provide guidance on how to begin strength training. The conversation also touches on movement patterns, creating structured workout plans, and the importance of recovery and nutrition. The episode concludes with encouragement to focus on progress, non-scale victories, and confidence in the gym.

Key Takeaways

• Non-scale victories are important for progress.
• Starting strength training requires a focus on foundational movements.
• Building confidence in the gym takes time and practice.
• Creating a structured workout plan helps in achieving fitness goals.
• Recovery and nutrition are essential for effective training.
• Movement patterns are the foundation of strength training.
• Always look for progress beyond the scale.

Movement Patterns and Exercises:

Squat, Hinge, Press, Push, Pull, Core, Carry

Squats: box, bodyweight, goblet, barbell

Hinge: floor bridge, deadlift, romanian deadlift

Press: floor press, dumbbell bench press, barbell bench, pushup

Push: dumbbell or barbell overhead press, arnold press, push press

Pull: rows, deadlifts, lat pulldown, pullover

Core: planks, dead bug, bird dog, paloff press

Notes: exercises can be done as bodyweight, with dumbbells, barbells, cables, bands. another option is single leg/single arm. look to progress each week in form, mind to muscle connection, reps, weight, the feel of the exercise

Chapters

00:00
Introduction and Personal Updates

06:45
Strongman Competition Insights

09:46
Client Progress and Non-Scale Victories

12:37
Tornado Movie and Personal Experiences

22:42
Preparedness in Uncertain Times

28:27
Getting Started with Strength Training

30:18
Finding Your 'Why' in Fitness

33:09
Movement Patterns for Beginners

39:47
Understanding Push and Pull Movements

40:52
The Importance of Core and Balance in Exercise

42:36
Creative Ways to Add Resistance

44:44
Learning Exercise as a Skill

46:16
The Value of Structured Workout Programs

48:46
Setting Realistic Goals and Expectations

50:58
Creating a Beginner's Workout Plan

54:16
Prioritizing Recovery and Non-Scale Victories

Welcome to the UBOB community and movement! You can expect a new episode every other Tuesday!

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Your Anti-Diet Culture BFFs,

Sophia & Kristin