Be Well Cartel: the wellness girl gang podcast

Heart rate is something that gets used a lot in fitness marketing - but a lot of people are confused about how it actually applies to them. BWC is here today to bust through some heart rate myths and give you some actionable tips on what you can use it for.

Today, we cover:

> Is heart rate during exercise something you should be thinking about?

> Is a lower resting heart rate “better”?

> Should we be aiming for a higher heart rate during exercise?

> What are the different heart rate zones and what do they mean?

> What is EPOC and what do you need to know about it?

> How might heart rate look in aerobic vs anaerobic exercise?

> What are some potentially helpful ways to use heart rate?

And if you want to follow Gillian's dad's shiny new Instagram, you can find him here:

@oldguytravelguru

Before we get into the main topic of conversation for today, you’ll learn some big news for the BWC podcast squad, and some changes that are happening for one of our hosts! (You have to listen to find out!)

In this episode, we dig into some practical ways to manage your social life AND your health and fitness goals. The narrative in the fitness industry often seems very focused around discipline, sacrifice and all the things you have to give up to see progress… and we’re here to share with you all the ways you DON’T have to do that.

We cover some common scenarios that you might find yourself in, and offer some practical tips and action steps to start feeling more in charge of your eating habits, training patterns, and social activities.

Situations we cover in this episode:

Mentioned in this episode:

The Cost of Getting Lean episode 21: https://open.spotify.com/episode/1X9BjmeO9ebWMTYlpvSCNH?si=83e8b0ebd06f4a0c

Periodized nutrition: https://open.spotify.com/episode/5P32eYLi76aFrYIajpBGYp?si=4023ba744db44221

What do I do about friends/family commenting on bodies episode 39: https://open.spotify.com/episode/5ma6K4iTb1CQIEVJ4G2y5g?si=df49c76cd03d49a4

Eating more, but losing weight - 

Is it all a lie? Is it magic? Or is there some science going on?

Today we talk through:

> Food volume vs caloric density

> Mental vs physical satiety

> Reverse dieting

> Getting out of the binge/restrict cycle

And we do it all in our new 30 minute "Q&A Quickie" format!

In this episode, the Be Well Cartel joins forces with programming expert Bryan Boorstein to discuss how to train sustainably and avoid burnout, what training for physique actually looks like, and why you might not have to die in your workouts to see results.

We talk about the transition from CrossFit or any other type of functional training into a more physique based training style and how you can maximise results while spending less time in the gym.

You’ll learn more about what ‘training to failure’ looks like and how it might show up in a program, how to integrate what you LIKE to do with what actually WORKS, and what it means when you see RIR or RPE on your training program.

If you’re a recovering CrossFitter, just getting into training, or looking for a new perspective on strength training.. give this episode a listen to pick up some tips to shift your views on training, understand the benefits of rest, and learn more about strength training in general.

For more on strength training and how to choose a program, check out episodes 26 and 27 of the Be Well Cartel.

Support the Be Well Cartel by leaving us a 5 star rating and review on Apple podcasts!

Another amazing way to help us grow the podcast is by sharing with your community- take a screenshot of the episode and share it on your social media, or pass it over to a friend or family member. It’s an incredible free way to spread the love for BWC!

You can find Bryan here:

Instagram: https://www.instagram.com/bryanboorstein82/

Eat Train Prosper Podcast: https://www.eattrainprosper.com/

Paragon Training Methods: https://www.instagram.com/paragontrainingmethods/

Evolved Training Systems: https://evolvedtrainingsystems.com/

Mentioned in this episode:

The Karpman Drama Triangle: https://leadershiptribe.com/blog/the-drama-triangle-explained

Eric Helms RIR study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4961270/

Laurie Christine King: https://www.instagram.com/lauriechristineking/

N1 Education: https://n1.education/

3DMJ Lifting library: https://www.3dmjvault.com/courses/lifting-library

Cindy, Grace, Fran, etc (workouts mentioned): Crossfit workouts, named after women

One of the biggest triggers when you’re trying to work on your relationship with your body and food is when people around you continue to comment on it. So what can we do about it?

This week, we share:

> Personal stories on people in our lives who regularly commented on what we were eating, and how we dealt with it

> What kind of comments commonly come up

> Where these comments come from

> Why these comments are not helpful (even if they mean well)

> How to reply to these comments

> Planning for triggering situations

> The trials and tribulations of setting boundaries

The answer.... well, we have a few ideas! 

You know what that food might be for you… something that when you start eating it, it’s hard to stop... and whatever the reason for this feeling, it can feel really frustrating to not feel in control, or to not be able to self regulate when it comes to this (or these) foods. 

In this episode, we dig into how to manage ‘trigger foods’, and what approach you might want to take if you notice with some foods you just can’t stop. We offer a few ways that may work for you to work through this feeling, and why willpower probably isn't the answer.

We do have to apologize- in this Q+A episode we had the best intentions of answering two questions, but we realised that the question we started with was SO important that we could do a whole episode on it.

But don’t worry, we WILL get to the second question on an upcoming episode, and we hope you enjoy the time and detail we went into discussing how to manage trigger foods and ‘temptation.’

Mentioned in this episode:

Holly’s post: https://www.instagram.com/p/CUsBsB5Fu6O/

Mindful eating raisin exercise: https://www.youtube.com/watch?v=z2Eo56BLMjM

Benefits of expressive writing: https://www.cambridge.org/core/journals/advances-in-psychiatric-treatment/article/emotional-and-physical-health-benefits-of-expressive-writing/ED2976A61F5DE56B46F07A1CE9EA9F9F

Between the three of us, we’ve made a whole lot of mistakes on our fitness journeys. To save you the time and tears of making the same mistakes, we’re each sharing 2 things that we wish we had known at the start of our fitness paths:

And here's Gillian’s favorite mindful eating exercise (you’ll need a raisin!):

https://www.youtube.com/watch?v=z2Eo56BLMjM

If you're not using it already, you've probably seen people using it in the gym - protein powder.

Lots of us are trying to get more protein in these days - so is this a good way to do it?

And what do all those different labels mean? Should you be paying more for a "hydrolyzed whey", and what does that even mean?!

Today we'll discuss:

> Why might we want to use protein powders?

> What are the common kinds of protein powder and what are their advantages and disadvantages?

> We cover:

> Brands we like

> Considering quality

> Different ways to use protein powder beyond shakes

In this episode, we dig into three common beliefs in nutrition and fitness that just don’t make sense. This is an episode that will straighten out some of the facts for you surrounding topics like taking time off of the gym,

Myth #1: If I take time off the gym, I’ll lose all my progress.

Myth #2: As long as I exercise, I can eat whatever I want.

Myth #3: I should be taking super greens/superfood supplements for my health.

We dig into the reason why these myths are perpetuated, why they might feel really real in your life, the truth and untruths behind them, and how you can apply what you’ve learned here to your life.

In our preamble this week, we talk about some Instagram drama that popped up on the inter webs this past week from an influencer named @shona_vertue, which leads us into a conversation about inclusion, sexism, and male gaze. We would love to hear from you on this topic- what would your approach be in this situation?

Mentioned in this episode:

Strong Women Lift Each Other Up by Molly Galbraith

Discussion around progressive overload: https://open.spotify.com/episode/5BT7FGStA3aX2E49jfPVv6?si=599a2c5abd054b9c

Macronutrients: https://open.spotify.com/episode/5EO3YOO1HjfRsdtVv1pzla?si=54b0ab058c794897

Burn by Herman Pontzer