The Fit Bottomed Girls Podcast

Ep 143: How to Get Fit Over 40 with Kim Schlag Oct 31, 2024

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 Website and Instagram ➡️ Free 5 Day Fat Loss Crash Course ➡️ Check out her next Fitter After Forty Program

This episode was sponsored by our parent company, Miles To Go Athletics. Take our app-based training community for a two-week no obligation test drive here.

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

Summary

In this conversation, Alison and Holley Samuel discuss the misconceptions surrounding marathon training and weight loss, emphasizing that weight loss should not be the primary goal for runners. They explore the physiological needs of marathon training, the importance of carbohydrates, and the signs of inadequate fueling. Holley provides practical fueling recommendations for long runs and addresses the challenges of early morning workouts. They also discuss the impact of body image and weight gain during tapering, highlighting the importance of specialized nutrition guidance for athletes.

Takeaways

Weight loss should not be the goal while training for a marathon.
More cardio does not equal more weight loss, especially at extremes.
Carbohydrates are the body's main fuel source, especially for endurance athletes.
Training the gut to tolerate fuel is essential for performance.
Feeling puffy during tapering can indicate proper fueling and carbohydrate loading.
Nutrition is one of the few controllable factors in marathon training.
A well-performing athlete is a healthy athlete, and nutrition plays a key role.
High sugar, low fiber foods can be beneficial for runners when timed correctly.
Reframing minor weight gain during training is crucial for mental health and performance.
Seek guidance from sports nutrition experts for tailored advice.

Resources From This Episode Holley's Website and Instagram ➡️ FREE Fueling Guide ➡️ Check out her next Strong Runner Academy Group Coaching Program

This episode was sponsored by our parent company, Miles To Go Athletics. Take our app-based training community for a two-week no obligation test drive here.

Ep 141: Up Your Recovery Game for Active Women with Sage Rountree Oct 17, 2024

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 Website, Books, and Instagram ➡️ Claim your FREE two-day at-home mini retreat This episode was sponsored by our parent company, Miles To Go Athletics. Take our app-based training community for a two-week no obligation test drive here.

Ep 140: Dispelling Myths About Pelvic Floor Dysfunction with Dr. Melissa Oleson Oct 10, 2024

Summary Dr. Melissa Oleson, a doctor of physical therapy and yoga instructor specializing in core and pelvic floor, discusses the importance of addressing pelvic health issues and dispels common myths surrounding pelvic floor dysfunction. She emphasizes the need for a holistic approach, including breathing techniques, posture correction, and lifestyle changes. Dr. Oleson also highlights the significance of finding the right healthcare team and not settling for dismissive answers. She offers resources such as her YouTube channel, Instagram, Empower Your Core Masterclass, and upcoming Defy app to help individuals improve their pelvic health. Takeaways

Pelvic floor dysfunction is a common issue that can be addressed through a holistic approach.
Breathing techniques, posture correction, and lifestyle changes can have a significant impact on pelvic health.
Finding the right healthcare team is crucial for proper diagnosis and treatment.
Common myths surrounding pelvic floor dysfunction, such as the reliance on Kegels and the belief that it only affects women who have had children, should be dispelled.
Resources such as Dr. Oleson's YouTube channel, Instagram, Empower Your Core Masterclass, and upcoming Defy app can provide valuable information and support for improving pelvic health.

Sound Bites

"Kegels are not the end all be all."
"Pelvic floor issues can occur without having children."
"Age is just a number when it comes to pelvic floor health."

Resources From This Episode Dr. Melissa's Website, YouTube channel, and Instagram ➡️ FREE Empower Your Core Masterclass ➡️ Use the discount code FBG to get 20% off Defy App This episode was sponsored by our parent company, Miles To Go Athletics. Take our app-based training community for a two-week no obligation test drive here.

Ep 139: Entering a New Era for FBG Oct 03, 2024

Summary

In this conversation, the new owner and Editor-in-Chief of FBG, Alison Heilig shares her journey from a corporate legal career to becoming a passionate coach and advocate for women's health, particularly focusing on the challenges of perimenopause and ageism in fitness. She emphasizes the importance of empowering women to embrace aging and dismantle harmful societal messages. The discussion also highlights the future direction of Fit Bottomed Girls, aiming to create a supportive community for women navigating these changes.

Takeaways

Alison's transition from a corporate legal career to coaching and FBG contributor.
Perimenopause brought Alison unexpected challenges like anxiety and depression.
Women are often told to limit their activities as they age, which is harmful.
Education on menopause and women's fitness is crucial.
Alison aims to empower women to embrace aging positively.
The Fit Bottomed Girls community is evolving to support women over 35.
Open conversations about women's health are necessary and valuable.
The legacy of Fit Bottomed Girls will continue to grow and adapt.

This episode was sponsored by our parent company, Miles To Go Athletics. Take our app-based training community for a two-week no obligation test drive here.

Ep 138: And ... We're BACK! Oct 01, 2024

Summary In this conversation, Alison, Jen, and Kristen discuss the evolution of Fit Bottomed Girls, reflecting on its origins, challenges faced in the health and fitness industry in 2008, milestones achieved, and the changing landscape of health and wellness over the past 16 years. They emphasize the importance of community, connection, and staying true to their mission amidst the pressures of monetization and industry trends. The discussion also touches on personal growth and the impact of their work on women's empowerment and body positivity. Takeaways

Fit Bottomed Girls started in response to Jenn's personal struggles with body image.
The FBG blog aimed to empower women beyond just weight loss.
Navigating the health and fitness industry posed unique challenges including the assumption that all women's health and fitness companies were about weight loss and dieting.
Community and connection were key highlights of their journey.
The importance of staying true to their mission amidst monetization pressures when there were many offers coming in that conflicted with FBG values.
They faced ethical dilemmas with sponsorships and partnerships.
The evolution of the blog included expanding topics beyond fitness.
Personal experiences shaped their perspectives on health and wellness.
They celebrated significant milestones, including media appearances and book publications.
The changing landscape of health and fitness has seen more diverse representation.

This episode was sponsored by our parent company, Miles To Go Athletics. Take our app-based training community for a two-week no obligation test drive here.

The Fit Bottomed Girls Podcast Ep 137: "That's a Wrap!" May 18, 2020

Podcast Episode 137: The FBGs Say Goodbye!

We're back -- with the final episode of our podcast! And, as you might expect, in this ep we're talking about life in quarantine and how we are coping (because is it even possible to have a conversation right now that doesn't include that?). How have you guys been holding up? Got any tips that might help others?

Yes, it’s true we are saying goodbye to podcasting with a heavy heart -- but also with so much pride! There are 136 episodes in our library, and we've got interviews with the best people in food, health, nutrition, exercise, meditation, running, cycling, beauty, travel, personal growth, spirituality, dance, and more.

It was a total blast and we are so grateful to our listeners from all over the globe. You were the reason we kept going these last four years and we are so honored to be a part of your personal health and wellness journeys.

And while we have a few eps that stand out to us (and that we're leaning on #InTheseTimes), we want to hear from you. Have you found any of our past interviews to be especially helpful? Which ones would you recommend people listen to for the first time (or again)?

Although we won’t be doing new episodes (sniff), it’s not like we’re disappearing from the world. Actually, we’re all up to new exciting things. Have a listen and be sure to write down all of our socials so we can stay in touch!

Highlights from Episode 137:

How we are each coping with the world of COVID-19 and fitting in our workouts (after all, we are FBGs, right?)
The new projects we are excited about taking on
Our personal favorite episodes
The last song we each listened to before recording the final show
A few relevant and timely posts that are mentioned in the ep: The FBGs' free workouts Diet Culture in the Time of Quarantine Coaching from the FBGs 7 Ways to Boost Your Mental Health with a Workout
Don't forget, you can find all eps here.

Now, before we call this a wrap, we have one question for you: What's the last song you listened to before you joined us today? --Margo

Goodbye & Good Luck from the FBGs!

Our TOPPODCAST Picks

Follow Us

Stay Connected

The Fit Bottomed Girls Podcast

Related Podcasts

1

2

3

4

5

6