Be Well Cartel: the wellness girl gang podcast

This week, Holly, Gillian and Olivia answer some more questions from YOU, the Be Well Cartel community.

If you're listening to this and have a question you'd love to hear answered (anonymously, always!), shoot us an email at [email protected] or DM us on Instagram @bewellcartel.

On this week's episode, we discuss:

QUESTION 1: Do I really need a rest day?

> What’s happening to our bodies when we work out

> What happens to our bodies when we rest

> The physical reasons for rest days

> The psychological reasons for rest days

QUESTION 2: Does it get harder to lose weight as I get older?

> Myths vs new science

> The activity dip

> Lifestyle factors

> The importance of fueling as we age through perimenopause and beyond

Resources:

> Be Well Cartel's 10 Key Habits for Health - https://open.spotify.com/episode/7wt3myGUFvyprCQwZzOSZ3?si=6mGEhTjXQjemIJbR6oslsQ&dl_branch=1

> Holly's post on understanding low energy availability - https://www.instagram.com/p/CQ8pYPwFVV1/?utm_source=ig_web_copy_link

> The metabolism across the lifespan study - https://www.science.org/doi/abs/10.1126/science.abe5017

This episode touches on self worth, body image, value systems and so much more- we talk about what coaching truly is and what you should or shouldn’t value when it comes to working with a coach.

Whether you have a coach, are a coach, or are just interested in understanding a bit more about the behind the scenes of the fitness industry, this episode will challenge you to think a bit differently about what you see on social media, in your gym or even with your own personal coach.

You’ll learn the difference between a coach and a personal trainer, the value of asking questions, and why your coach might make you hate them sometimes. We cover the concept of internalised biases, how to recognise them and why bias isn’t necessarily a bad thing.

Our personal experiences come up in this episode as well- why we’ve felt pressure in the past to look or perform in a certain way to validate our coaching… and what we’ve done to work on that self worth piece over the years.

We discuss what really DOESN’T matter as much as you think it does when it comes to coaching, some questions you should definitely be asking before you hire someone, and some questions you can ask yourself when looking at how to continue progressing towards whatever goals you may have for yourself in nutrition, health, fitness or life in general.

In the beginning of this episode, you’ll hear some VERY exciting news (for us at least), and we discuss local fiestas, electric cars and what its like to podcast in person vs. over zoom.

Mentioned in this episode:

What makes a good coach? : https://www.instagram.com/p/CQtG-Egh0XA/

Last we we dove deep into the differences between binge eating, overeating, and emotional eating. 

Today we want to give you some tools so that you can actually start unpacking what your individual issues around food might be if you're dealing with overeating or emotional eating, and give you some practical tools you can start using today. 

We cover physiological and psychological causes for overeating and emotional eating and talk about solutions including:

> Emotional processing

> Challenging food rules

> Planning ahead

> Getting in touch with hunger cues

> Mindful eating 

and more!

We mentioned a few past episodes on this week's podcast, and you can find them here:

Episode 12: The Wonderful World of Macronutrients 

https://open.spotify.com/episode/5EO3YOO1HjfRsdtVv1pzla?si=zPS6VzsfR-SAGYQGMruCBA&dl_branch=1

Episode 24 - Periodized Nutrition 

https://open.spotify.com/episode/5P32eYLi76aFrYIajpBGYp?si=FyyGQX4rTgecvOddtikPIg&dl_branch=1

Episodes 19 & 20 - The Big Sleep Discussion Part 1 & 2

Part 1: https://open.spotify.com/episode/5iljhjyrxYqWisU6wGFhcE?si=a4pItYXdQdav3XbWpcrLCw&dl_branch=1

Part 2: https://open.spotify.com/episode/7yI397IyCHpgGZPq9kufJg?si=Jm3x43wAQzCNIT4XS-k_qg&dl_branch=1

Emotions Wheel:

https://images.app.goo.gl/Lp2jB8PG1YApHAzP8

Gilian's post on what hunger can feel like:

https://www.instagram.com/p/CR6VURNhwyb/?utm_source=ig_web_copy_link

In today’s episode, we are focusing on emotional eating and the difference between binge eating and overeating. We wanted to clear up a little confusion around what actually constitutes a binge, the thin line between disordered eating and an eating disorder, and what’s really happening behind your emotional eating.

If you want to skip to today’s topic, fast forward to around minute 17. (Although we don’t recommend it.. the beginning of this one is juicy and SO important!)

***if you feel triggered in any way hearing about binges, overeating or similar issues, you may want to skip this episode!

This is PART ONE of a two parter- next week, we will dive into practical tools, strategies and advice for how to better manage overeating and emotional eating… but definitely give this episode a listen first!

We start by talking a bit about how eating disorders are diagnosed, how disordered eating can lead to an eating disorder, and what the spectrum looks like from disordered eating to eating disorder. From there, we discuss the importance of the right type of support, why disordered eating and why eating disorders have nothing to do with what your body looks like.

*Check the show notes for resources to support you if you need it

The first half of this episode is dedicated to talking about disordered eating patterns and how to differentiate between overeating and binge eating. From there, the second half we dig into emotional eating- the reasons why, how it shows up for you, and the difference between automatic and intentional eating.

In our preamble, we discuss the difference between complaining and venting, sensitivities to changes in weather, and how to get out of the victim mindset. We also touch on how to start understanding why the victim mindset pops up, and some things that may provoke these feelings.

Mentioned in this episode:

Karpman drama triangle

Episode 9 with Steph Ng (body image and eating disorders)

Hunger and fullness scale (this is just one example, there are variations on this!) https://www.riversidecorporatewellness.com/single-post/mindful-eating-series-how-to-use-the-hunger-fullness-scale

Eating disorder support:

BEAT (UK) https://www.beateatingdisorders.org.uk/get-information-and-support/get-help-for-myself/i-need-support-now/helplines/

NEDA (US) https://www.nationaleatingdisorders.org/

Butterfly Foundation (AUS) https://butterfly.org.au/

The emotions wheel: https://cmhanl.ca/app/uploads/2019/09/Feelings-Wheel-Handout-2019.pdf

Some mental health apps that use CBT: https://buckeyerecoverynetwork.com/10-best-mental-health-apps/

Follow us on Instagram:

Be Well Cartel @bewellcartel

Holly @hollypriestland

Olivia @oliviaparkcoach

Gillian @bitesizenutri

Ever wondered why you get stuck in a certain pattern of thoughts and behaviors - those times where you logically KNOW that you shouldn’t think, feel, or act this way, but you just CANNOT seem to stop it?

Enter cognitive distortions - faulty mental models that we build for ourselves based on our interpretations of social interactions and the world around us.

Unfortunately, our interpretations aren’t always right… and yet we then start viewing the world through the lens of these fault cognitive distortions.

Today we dig into two of the most common distortions we work through with clients, and that you might well recognize in yourself (we definitely each had to work through our own versions of these cognitive distortions!)

> The “All or Nothing” Mindset

Do the words “should”, “must”, “need to”, “always”, or “never” come up in your self-talk or talk with others often? We dive into where this mindset comes from and how to work through it.

> The Comparison Trap

“I wish I had XYZ like her” / “Why can’t I look like that?” / “She shouldn’t be wearing THAT.”

Instagram and social media has us comparing ourselves to others more than ever before - how is this affecting us day to day? And is there a way to use it to our advantage?

Get ready for some real, honest opinions and no-nonsense facts in this episode of BWC. Today, we discuss fitness and nutrition buzzwords, trends and marketing strategies that really piss us off.

After our preamble about relationship red flags, attachment types and communication with your partner, we kick off a conversation about some things that really frustrate us about the fitness industry and diet culture.(you can skip to about 13 minutes in if you want to get right to today’s topic)

First, we talk about body transformation marketing. You know all of those before and after photos you see on Instagram?

We talk about why those are both tempting and problematic, the issue with shifting from transformation based marketing as a coach to values based marketing, and what we would rather focus on instead.

Next, we touch on some buzzwords in the fitness and diet culture world that you might have heard used… alternatively.

You’ve probably heard all of these before…

Intuitive eating

Mindful eating

Keto

Intermittent fasting

Starvation mode

Fat burning

HIIT

Muscle confusion

… but what do they really mean, and how are they actually being used in the fitness industry?

As always, let us know how you like these episodes by sending us a message on Instagram, sharing the podcast with your community or leaving us a review wherever you listen to your favourite podcast episodes!

Last week, we talked about considerations for getting started in strength training. 

This week, we're diving into how to find the right program for you.

In this episode, we cover:

Mentioned in this episode:

> The Dunning-Kruger Effect: https://thedecisionlab.com/biases/dunning-kruger-effect/

> Rate of Perceived Exertion (RPE) and Reps In Reserve (RIR): https://intercom.help/thetrainingplan/en/articles/2920138-reps-in-reserve-rir

Is CrossFit strength training? Do your Orange Theory workouts really build strength? Today we dig into what strength training really is and how to get started with it- we’ve spent so much time talking bout the WHY behind strength training, and we want to make sure you have the tools to to know HOW to do it.

This episode is all about the ins and outs of getting started with strength training, and whether you are a beginning or have years of experience, you’ll learn so much about the process behind it all.

You might have people in your life that ask you about strength training and why you do it, and this episode will help you not only learn about YOUR process, but help you share it with others as well.

In today’s preamble to the episode, we discuss plans for milestone podcast celebrations in exotic locations, Gillian and Olivia share their pasts as drama queens, and how feedback about the podcasts just makes our little hearts so happy!

From there, we shift into talking about functional training and why your F45 or Orange Theory and other HIIT workouts might not be giving you the strength stimulus you’re looking for.We talk about the difference between cardio and strength, and what the basics of a strength training session look like.

You’ll learn the different ways in which we build strength, some guidelines around strength training for health, and a breakdown of terms you might have heard thrown around (like hypertrophy, muscular endurance and power).

Tune in NEXT week as we continue the conversation and discuss what your assessment should look like, what to look for in a solid strength training program, and some movement patterns that are key for building strength.

Mentioned in this episode:

Grit and Grace waitlist (Olivia’s strength program): https://winning-founder-6829.ck.page/531c3f697b

USA guidelines for exercise: https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf

CrossFit exercise guides: https://www.youtube.com/watch?v=rMvwVtlqjTE&list=PLdWvFCOAvyr0q99QIkLBq4tfYhTVbsBIs

Power Monkey exercises: https://www.youtube.com/c/PowerMonkeyFitness/playlists

Tired of the fitness industry telling you training is all about weight loss?

Mark is a weight-neutral online strength coach based in Canada. 

We love Mark's approach to training women and helping them shift their focus from aesthetics and weight loss to becoming strong badasses, so we invited him onto the podcast to ask him all about it.

In this episode, we cover:

Find Mark @training.strong.women on Instagram and check out his podcast, Who's Lifting Today?

We’re back with another Q+A episode, and today we’re discussing periodised nutrition and fitness trackers.

In today’s preamble, we talk about dogs and fireworks, cultural differences around drinking, and our previous lives as binge drinkers and hard partiers. We talk about how to transition from heavy drinking to having a better relationship with alcohol, and how you can start to look at your own experience with alcohol and social drinking.

Our first question is a topic we have alluded to MANY times on the podcast, and in this episode you’ll hear about what it means to have ‘seasons’ in your nutrition, why chronic dieting might not lead to the physique you want, and how to start looking at your nutrition in the long term rather than constantly just trying to ‘lose those last 5 pounds.’

If you are curious about what the terms ‘cutting’ ‘bulking’ and ‘maintenance’ actually mean, we are going to clear all that up for you.

Around 37:00 we switch over to talking about fitness trackers- how should you be using them? How should you NOT be using them, and what issues may pop up when they are used incorrectly? If you’ve ever wondered if the calorie counts or the sleep tracker you use is accurate, or what to do with the info your tracker gives you… you’ll love this breakdown.

We also share a message that we received from a listener that just MADE our whole day. If you have any feedback for us, or want to send us a note, we would absolutely love to share it on our next episode- you have no idea how much your words and listenership means to us!

Gillian’s post on choosing a coach: https://www.instagram.com/p/CQtG-Egh0XA/ 

Olivia’s post on eating less on rest days: https://www.instagram.com/p/CQNVRuiMBOu/?utm_medium=copy_link

The David Sedaris story about step tracking: https://www.newyorker.com/magazine/2014/06/30/stepping-out-3