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!

• Instagram: https://www.instagram.com/ubobpod
• Facebook: https://www.facebook.com/ubobpod
• TikTok: https://www.tiktok.com/@ubobpod?_t=ZP-8yHNQsz4LWQ&_r=1
• YouTube: https://www.youtube.com/@ubobpod

Email us at ubobpod@gmail.com with feedback, questions, topic ideas!

Your Anti-Diet Culture BFFs,

Sophia & Kristin

In today’s conversation, Sophia and Kristin start off by sharing recent stories and things that have been going on in their personal lives. Then, they transition into a discussion about the complexities of marketing in the food industry, particularly focusing on misleading and shady labels and claims. Sophia and Kristin emphasize the importance of being an informed consumer, understanding food labels, and recognizing the tactics used by marketers to influence purchasing decisions. They provide practical tips for navigating grocery shopping and making healthier choices, ultimately encouraging listeners to cultivate self-awareness and curiosity about the products they consume.

Key Takeaways

• Marketing tactics can be misleading, especially in the food industry.
• Understanding food labels is crucial for making informed choices.
• High protein claims on products often do not reflect true nutritional value.
• Kristin’s “high protein check”
• Self-awareness in shopping can lead to better health choices.
• Whole foods are generally a healthier option than processed foods.
• Curiosity about ingredients can help consumers make better decisions.
• Fear-based marketing can lead to unnecessary restrictions in diet.
• Sustainable eating habits are more beneficial than restrictive diets.

Chapters

00:00 Introduction and Personal Stories

21:36 Navigating Bullshit Marketing in Grocery Stores

29:30 Misleading Marketing in Food Products

31:26 Defining Healthy Eating

36:26 The Truth Behind Gluten-Free Labels

39:26 Understanding Food Labels and Claims

42:39 Fear-Based Marketing Tactics

45:06 The Plant-Based Dilemma

48:00 Practical Tips for Informed Eating

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

• Instagram: https://www.instagram.com/ubobpod
• Facebook: https://www.facebook.com/ubobpod
• TikTok: https://www.tiktok.com/@ubobpod?_t=ZP-8yHNQsz4LWQ&_r=1
• YouTube: https://www.youtube.com/@ubobpod

Email us at ubobpod@gmail.com with feedback, questions, topic ideas!

Your Anti-Diet Culture BFFs, Sophia & Kristin

In this conversation, Sophia and Kristin dive into macronutrients -- what they are, why tracking can add value to your health and overall goals, the role macronutrients in health, personal experiences, and the importance of mindset and flexibility in nutrition.

The episode also highlights different apps for tracking macros and alternative methods for those who may find traditional tracking overwhelming.

Takeaways:

• Women often under eat protein due to societal norms.
• Carbs are essential for energy, especially when lifting weights.
• Fiber is crucial for digestive health and is often under consumed.
• Healthy fats are important for hormone transport and nutrient absorption.
• Tracking macros can help in understanding nutrition better.
• Maintenance calories are essential for metabolic health.
• Eating more can sometimes lead to weight loss due to increased energy levels.
• Building muscle requires adequate nutrition, especially protein.

Chapters

06:49 Personal Health Journeys and Injuries

09:39 Concert Experiences and Family Life

12:47 Tracking Macros: Tools and Techniques

15:47 Understanding Macros and Their Importance

24:01 Understanding Macros Beyond Dieting

25:20 The Role of Alcohol in Macronutrient Tracking

26:53 Calories vs. Macros: The Importance of Composition

28:21 Flexible Tracking: Making Room for Treats

29:22 Personal Tracking Experiences and Maintenance Phases

32:43 The Learning Curve of Tracking Macros

33:33 The Doritos Story: A Lesson in Tracking Frustration

48:45 The Basics of Protein, Fats, and Carbs

54:54 The Importance of Protein

01:05:50 Understanding Carbohydrates

01:16:44 The Role of Fats in Nutrition

01:16:48 Understanding the Spectrum of Food

01:20:57 The Importance of Self-Auditing in Nutrition

01:25:35 Navigating Macronutrients and Their Role

01:32:23 The Journey to Maintenance and Beyond

01:40:03 Engaging with Our Community and Closing Thoughts

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

• Instagram: https://www.instagram.com/ubobpod
• Facebook: https://www.facebook.com/ubobpod
• TikTok: https://www.tiktok.com/@ubobpod?_t=ZP-8yHNQsz4LWQ&_r=1
• YouTube: https://www.youtube.com/@ubobpod

Email us at ubobpod@gmail.com with feedback, questions, topic ideas!

Your Anti-Diet Culture BFFs, Sophia & Kristin