Be Well Cartel: the wellness girl gang podcast

Be Well Cartel: the wellness girl gang podcast

By Be Well CartelHealth & Fitness
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Be Well Cartel: the wellness girl gang podcast episodes

  • Episode 23: So you unintentionally gained weight... what now?

    Last week, we talked about our intentional weight gain journeys for the purpose of health, and the ups and downs of the process. 


    This week, we're discussing a more familiar scenario - unintentional weight gain.

    What's your first reaction when you see the number on the scale jump up?

    What are your automatic thoughts when you try on an old pair of jeans to find they don't fit?

    In today's episode, we talk about why immediately jumping to restrictive behaviors MIGHT NOT BE THE ANSWER.

    Join us as we discuss:

    > How to work though your mindset around unintentional weight gain
    > Metrics to start tracking when you want to start feeling more in control (biofeedback, food, and how tos on all of these)
    > How to handle your attitude towards training
    > Actionable tips for bringing awareness back to your health and fitness 


    1 hr 13 min
  • Episode 22: What no one tells you about gaining weight for health
    When is it a good thing to see the scale go up?
    In the continuation of the conversation we started last week about getting lean, we explore our personal costs of getting and staying lean for a long period of time, and the process of gaining weight for health- both physical and emotional.
    We kick off this episode chatting about Holly’s wedding, penis cookies and how dog training is a metaphor for life. Olivia shares a bit about her recent vacation, and we discuss how fitness appears in regular life.
    From there, we start by sharing our personal journeys with leanness, HA recovery and weight gain, and how having super low body fat percentages actually affected each one of us. You’ll hear our perspective on getting and staying lean, and what each of us has done to start working through the different implications it had.
    The important part we want to get across here is not that the shape of your body is important- its the PERCEPTION of the shape of your body. Whether you are straight size, plus size or any other body shape- gaining weight has a negative stigma attached to it in so many parts of our society.
    With this episode we hope to bring you some insight into weight gain, why it could potentially be a good idea, and the deeper work associated with a changing body.
    We also recognize that we are coming at this topic from a place of privilege- we are 3 straight size women that even with a bit of weight gain can still buy clothing off the rack. Regardless of your size or shape, we think you’ll love this episode!
    Join us NEXT WEEK for a conversation on UN intentional weight gain- what happens when your body is changing, and you don’t know why?
    If you’re loving these episodes, drop us a note on Instagram, share your favourite episode with your community or on social media, and make sure to subscribe to the Be Well Cartel podcast wherever you listen to your podcasts.
    NEW EPISODE RELEASE DAY IS MONDAY- mark your calendars!
    1 hr 11 min
  • Episode 21: The Cost Of Getting Lean

    Six packs, peachy bums, poppin’ delts, quad definition, toned arms, defined back muscles …


    But what’s the trade off?

    Potentially:
    Becoming hyper aware of food
    Not able to attend social events
    Tracking every morsel
    No alcohol
    Develop a poor relationship with body, food exercise and self
    Less brain space towards hobbies and passions
    Less time with friends and family
    Rigidity

    We have another awesome two-part series for you on The Be Well Cartel on all things body composition. 

    In this first episode we talk about the cost of getting lean and the second navigating weight gain and body image. 

    Body image
    Losing weight
    Gaining weight
    Body fat percentage
    Health vs leanness
    What it takes to be lean
    What does lean mean to you?
    Why do we as a society feel the need to be lean?

    These are all things we are tackling in this episode. There is so much more that goes into changing your body composition, it’s not just exercise and food. It’s your genetics, dieting history, the kind of exercise you’re doing, your relationship with yourself, what you perceive as the ideal and why.

    This stuff is complex and we are doing our best to share insights from our own experiences as individuals and the hundreds of clients we have worked with.



    The Precision Nutrition article we mention: https://www.precisionnutrition.com/cost-of-getting-lean

    The podcast series we recommend on the Dr John Berardi Show: https://open.spotify.com/episode/3eoTYEASgC3yXT5IKWIpe6?si=sJ6e8NtKQIiBbjoImlOIgg&dl_branch=1

    The body fat % chart we discuss: https://images.app.goo.gl/fjkxdpgPcXdGLcDy8


    1 hr 16 min
  • Episode 20: The Big Sleep Discussion Part 2: troubleshooting sleep for shift work, parenting, insomnia, menopause and more

    In this week’s fun chat before we head into the meat of today’s episode, we talk a bit about Holly’s dad’s new job, behavioural science and why it is so important in coaching, and why nutrition and fitness are really just the cherry on top of an otherwise fulfilled life. We talk about a topic related to nutrition that triggered us a little this week, and give you a little insight into our next couple of podcast episodes (you’ll LOVE THEM).

    From there, we get into today’s topic- we are continuing on from last week’s discussion on sleep… yes, it was such a big topic that we split it into two parts! We recognise that not everyone is going to be able to follow the sleep hygiene tips that we gave in the first part of this episode- whether that is due to work, kids, travel, anxiety or anything else that may pop up in our unpredictable lives.

    In this episode, we talk about extenuating sleep circumstances- from shift work to being a parent, to having anxiety or insomnia, and some ways you can start to improve your sleep regardless.

    We start out by talking about how you can tell if you’re getting enough sleep, and some of the warning signs that you might be under-rested. You’ll learn an interesting fact about falling asleep and why it might NOT be a great sign when you pass out right when your head hits the pillow, and some tips to help you get out of bed in the morning.

    From there, we dig into some special circumstances- what happens if you literally CAN’T get 7-9 hours in bed every night? What if you’re a parent, and your kids wake you up? What if you work nights or strange hours? What happens if you’re going through menopause? What about alcohol and sleep? Don’t you worry… we’ve got some advice for you!

    We also touch on insomnia, anxiety and how that may affect your sleep, as well as tips for how to start working towards managing these issues. Holly and Olivia have both dealt with anxiety and insomnia, so you may find their tips and experience helpful!

    Can you believe we’re already on Episode 20 of the Be Well Cartel? If you’ve listened to us for a while now, or if you’re a brand new listener… send us a message on Instagram and say HI! We absolutely LOVE to hear from our listeners, and nothing would make us happier than to get a message from you!

    Mentioned in this episode:

    Why we sleep by Matthew Walker

    Chilli pad https://www.chilisleep.com/products/chilipad-sleep-system

    Magnesium Bisglycinate

    Melatonin

    The Dr. John Berardi Podcast

    1 hr 19 min
  • Episode 19: The Big Sleep Discussion Part 1

    In the first part of this episode, we talk apartment design, jet lag, and the struggle to be an adult when it comes to furniture. From there, we dig into what it means to have habits that actually work for you in all seasons of life, and some of the warning signs for noticing when your habits might NOT be the best fit for you right now.

    Around minute 22, we dig into our topic for today’s episode (and one of Holly’s favourite topics EVER)… SLEEP!

    Holly and Olivia share some of their sleep background- both of them have struggled with sleep in the past, and are currently still working on continuing to improve their sleep.

    Sleep issues can run deep- Holly spent years as an insomniac, sleeping anywhere from ZERO to 6 hours a night, and Olivia spent years working to overcome sleep anxiety.

    On the other hand, in modern times sleep is often overlooked or pushed aside, especially during busy seasons of life. In this episode, we look into the science behind good sleep, some tips to start improving your sleep hygiene, and encouragement for those that may feel like good sleep is out of their reach.

    This episode is both a practical assessment of what you can start doing to optimise your sleep, and a reassurance that you aren’t broken, wrong or a lost cause! You’ll learn about deep sleep, REM sleep and light sleep, the sleep cycles and how they occur naturally throughout your sleep, and different ways you can start to track your sleep to become more aware of your current patterns.

    You’ll learn a bit about your circadian rhythm and how you can start naturally balancing it out to get better sleep, and why our lives have messed it up in the first place. You’ll learn a bit more about how sleep is connected to your nutrition and training, and why you might feel more like eating a cookie after a rough night of sleep.

    Don’t forget to tune in NEXT week as well, as we dig into part 2 of this sleep discussion- we will be talking about ‘extenuating circumstances’ such as shift work, having children, or times of high stress, as well as some products, supplements and techniques that can be helpful for you to continue to work towards better sleep!

    Mentioned in this episode:

    Oura Ring: https://ouraring.com/

    Whoop: https://www.whoop.com/

    On Iphone: Downtime (find it in Settings>Screen Time)

    On Android: Digital Wellbeing

    Huberman’s Physiological Sigh: https://www.youtube.com/watch?v=rBdhqBGqiMc

    1 hr 19 min
  • Episode 18: Women and Strength Training

    This week’s podcast is a subject near and dear to all of our hearts: strength training.


    We speak to this topic across the spectrum from those who are new to strength training, to those who have a higher training age.

    Across the board, this is what we know is true about the positive impact strength training has on women:

    💪🏽Physically:
    Body composition
    Muscular strength
    Muscular endurance
    Posture
    Cardiovascular health
    Mobility and flexibility
    Co-ordination
    Hormone regulation
    Bone health
    Lung health and capacity
    Improve sleep quality

    🧠Mentally:
    Help manage stress
    Mood
    Confidence
    Feelings of self worth
    Improved self efficacy
    Satisfaction
    Increased energy
    Redefining identity
    Feelings of pride
    Self care

    But we also know that a quick Google search of strength training and women will give you 527,000,000 results. Information overload is REAL!

    The Be Well Cartel cuts through the noise for you. ✂️

    1 hr 2 min
  • Episode 17: Q+A: Goal Weights & Period Cravings

    On the podcast this week we go in depth on two questions that come up a lot for us as coaches:


    🤔Is it okay to have a goal weight?

    🤔Are period cravings real or am I just being lazy/ weak?

    The short answer to both is: yes it’s okay to have a goal weight and yes period cravings are real but you are NOT lazy/ weak.

    You can have a goal weight. But as coaches we’re not stopping at a number. We want to help you dig deeper into:

    👉🏼Why is that important to you?
    👉🏼Was there a time in your life when you were at that weight? What was going on for you then?
    👉🏼What do you believe that number will afford you?
    👉🏼Why do you believe that those things are not available for you now?
    👉🏼What’s the cost of getting to that weight and are you willing and able to make those sacrifices?
    👉🏼Are those sacrifices going to take you away from health?

    … and that is just skimming the surface. 

    With more of a spotlight on goals that aren’t just about aesthetics now being more on offer to women, there can be shame IF women DO want to change their body. 

    ‘Focus on being strong!’

    ‘You’re beautiful the way you are!’

    While these things are true, what one wishes to pursue is valid and theirs to make a decision about whatever the goal. But we want to make sure that any target, metric or goal is truly aligned with how you want to be living your life.

    In the episode we also discuss what’s going on under the hood when you do have cravings and some strategies to work WITH your body—not fight against it.


    Mentioned in this episode:

    Enneagram Test - https://tests.enneagraminstitute.com/orders/create

    Clue Period Tracker - https://helloclue.com/

    1 hr 15 min
  • Episode 16: Pelvic floor and other thoughts on motherhood with Jen Dugard

    In this episode, we start out digging into something totally unrelated to nutrition and fitness… but insanely interesting (in our minds!). We start talking about books- Holly and Gillian are fantasy and sci fi nerds, and Olivia can’t stop reading about contemporary Asian society and politics. We dig into the latest news from the Uber-rich in Korea, ridiculous lifestyles of the rich, why you might not want to be reading serial killer novels before you go to sleep, and the power of a really good book.

    Then, we welcome Jen Dugard to the podcast! Jen coaches coaches around the world on how to improve their pre, during and post natal training skills and help their clients navigate their body image, exercise and mindset around pregnancy.

    Jen shares with us the why behind Body Beyond Baby, the trajectory of her life from getting married and having a baby young to losing herself in her family… and finding her strength and sense of self. She opens up about her struggle with self image and identity, her divorce and remarriage, and why it is so important for her to help other women feel supported through the transition into motherhood.

    We go into why ‘getting back to your pre baby body’ ISN’T a thing, how to start claiming time for self care, and why we shouldn’t be commenting on appearance.

    You’ll also learn A TON about your pelvic floor, and what to do if you feel like you might have some pelvic floor dysfunction.

    This conversation isn’t just for moms or moms to be- we talk about issues relevant to ALL women. Body image, pelvic floor issues, creating healthy boundaries- all of these topics pop up in the conversation.

    Mentioned in this episode:

    Bling Empire on Netflix

    Headspace Sleep series on Netflix

    Canadian Exercise Guidelines for Pregnancy https://csepguidelines.ca/pregnancy/

    Find Jen on Instagram:

    @jendugard

    @safereturntoexercise

    @bodybeyondbaby

    1 hr 23 min
  • Episode 15: Understanding Intermittent Fasting: Is it for you?

    This week we are diving into one of the trendiest buzzwords in the nutrition and fitness world right now: Intermittent Fasting.

    We all know someone doing it... but do you really understand how it works? Do THEY?


    We'll be going over:

    > What is Intermittent Fasting? What different styles of Intermittent Fasting are there?

    In particular 16:8 and 5:2 variations.

    > What physical positives are there to Intermittent Fasting? What negative physical effects are there to Intermittent Fasting?

    > How does Intermittent Fasting affect women vs men? Why are we different?

    > What are the effects of Intermittent Fasting on performance? How does IF function with working out?

    > What are the mindset points we need to take into account when considering Intermittent Fasting?


    And finally, and importantly, the link to Holly's infamous leopard print top:

    https://www.amazon.com/gp/product/B088LSB6DS/ref=ppx_yo_dt_b_asin_title_o00_s00?ie=UTF8&psc=1


    1 hr 18 min
  • Episode 14: Surviving isn’t enough- 10 key health habits for you to THRIVE

    As always, we kick off this episode with some fun updates from our lives this week! We just so happened to record this episode on Gillian’s birthday, and Holly and Olivia managed to make it a special day, even from thousands of miles away. This brings up an interesting conversation around giving and receiving, love languages and how we relate to the people in our lives.

    From here we jump into an altogether WAY too ambitious topic for one podcast (trust us, this episode is JAM PACKED with nuggets of information and joy). This week, we go into our top 10 health habits that we consider important for you to be a thriving individual!

    We go into these in depth in this podcast- the WHY and the HOW behind each one.

    1. Water
    2. Sleep
    3. Connections
    4. Movement/ Resistance training of some sort
    5. Nutrition: Micro & Macro
    6. Stillness/ rest
    7. Sunlight
    8. Removing judgment / curiosity
    9. Celebrating small wins (appreciation)/ Process orientated
    10. Attitude of gratitude

      11. Remember, if you’re loving BWC, the most amazing thing you can do to support us is to share the podcast and leave us a rating and review on Apple Podcasts!

      MENTIONED IN THIS PODCAST:

      The 5 Love Languages

      Enneagram

      Mind Pump Podcast episode : https://open.spotify.com/episode/09ZuzJTJUzAazpGyInkGBU?si=MvM8g6GZQUSUeF5ArRCbzg

      Harvard Longevity Study: https://www.adultdevelopmentstudy.org/grantandglueckstudy

      Happy Documentary: https://www.thehappymovie.com/

      The Flip Side mailing list: https://www.theflipside.io/

      BWC Macronutrients episode: https://open.spotify.com/episode/5EO3YOO1HjfRsdtVv1pzla?si=B7fEtHdORIOZLQ9zBKSYrQ

      1 hr 7 min

    About Be Well Cartel: the wellness girl gang podcast

    From the publisher's feed

    We're Holly, Olivia and Gillian, a trio of coaches coming to you from England, Spain and Korea.