The Fit Bottomed Girls Podcast

To drink or not to drink ... that's the question. Well, it turns out that more and more women in midlife are answering "yes" to that question. In fact, binge-drinking - a drinking behavior we have long associated with young frat boys - is on the rise among women in midlife.

As a health and fitness coach who works with many women in midlife, I see firsthand how many in this population are busting their middle-aged asses to do all the things to stay healthy – lifting heavy weights, cranking out intervals, studying food labels, buying organic, booking spa treatments, paying a small fortune on anti-aging supplements and procedures, and actively pursuing personal development.

And yet ... their relationship to their nightly glasses of wine and its impact on their physical and mental health remains unexplored.

In the week's podcast episode, I chat with Krysty Krywko, a sobriety coach, educator, writer, mixed media creator, and the founder of Purple Dog Sober, and we dive into a critical topic that resonates with many midlife women—the impact of alcohol on their health and well-being.

In our conversation, we explore the alarming rise in binge drinking among midlife women, the societal pressures that contribute to these behaviors, the profound detrimental effects of alcohol on mental and physical health, and the unfortunate cultural normalization of daily or near-daily drinking.

We both share our own deeply personal stories of sobriety, how we learned to choose healthier coping strategies, the importance of informed choices regarding alcohol consumption, and how to recognize when alcohol is no longer serving a positive role in one's life.

This conversation is essential listening for anyone reassessing their relationship with alcohol, looking for support on their sobriety journey, or interested in understanding the societal pressures leading to these behaviors. Tune in for a compassionate, judgment-free, and insightful discussion about making informed, healthier choices.

Grab a comfy seat, listen in, and let's start the conversation!

 Takeaways

• Women in midlife are increasingly turning to alcohol and binge drinking as a coping mechanism.
• Cultural narratives often promote alcohol as a necessary part of adult life.
• Many women are unaware of the true effects of alcohol on their health.
• Low to moderate alcohol consumption can disrupt sleep and cognitive function.
• Women metabolize alcohol differently than men, leading to greater health risks.
• Sobriety can lead to improved mental and physical health outcomes.
• Making informed choices about alcohol is crucial for overall well-being. 
• You get to decide when enough is enough.
• Your alcohol doesn't need to have hit a "problematic" threshold for it to be a problem.
• If you're Googling how much is too much to drink, that's a sign.

Resources From This Episode Krysty's Website and Instagram ➡️ Check out her 1:1 Coaching

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.

In the week's podcast episode, I chat with Trisha Durham. With over two decades of experience in ashtanga vinyasa yoga, Trisha has transitioned from a traditional yoga teacher to a multifaceted movement trainer. Her journey began when she was faced burnout and physical pain, realizing that relying solely on yoga for all her movement needs was not enough and the rigid emphasis on flexibility and alignment did not align with the inclusive and sustainable practice she envisioned.

It wasn't until she started strength training in her 40s, specifically barbell training, that she experienced lasting relief from her debilitating back pain that had persisted in spite of decades of practicing yoga.

In this conversation, we discuss the importance of movement variety and specifically strength training for women's they age—a population that has historically been deterred from or not exposed to lifting heavy weights. We also highlight the misconceptions around flexibility, discuss the benefits of barbell training, and encourages listeners to consider strength training as a modality to enhance longevity, improve mobility, and aid in injury prevention.

It's never too late to start strength training!

 Takeaways

• When it comes to managing pain, helping people move is more important than perfecting poses.
• Functional movement is key to resilience and pain-free living.
• Flexibility alone is not a cure-all for physical issues.
• Strength training can alleviate chronic pain and improve mobility.
• Barbell training is accessible and beneficial for everyone.
• Integrating different movement modalities enhances overall fitness.
• Yoga can complement strength training rather than replace it.
• It's never too late to start strength training. Strength training is now encouraged for everyone.
• Variety in movement is crucial for longevity in activity and life.
• Mobility is essential for functional movement, not just flexibility.
• Progressive strength training can prevent injuries in daily life.
• Unlearning outdated fitness beliefs can lead to better health outcomes.

Resources From This Episode Trisha's Website and Instagram ➡️ Take a class in her online studio Calm + Strong ➡️ Check out her CHART Movement Mastery Workbook for Yoga Teachers

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.

In this conversation, I talk to Mackenzie Griffith aka Coach Mac, a fitness and nutrition coach who created The Adventure Ready Academy, where the name of the game is helping rad humans become the fittest, strongest versions of themselves, all while having time and energy to go play and enjoy their lives. 

We bring our decades of combined coaching experience together to share what works and what doesn't when it comes to creating sustainable, long-term fitness. We deep dive into the importance of a few key foundational fitness basics, how to avoid the all-or-nothing mindset trap that keeps people stalled out, and how to be more consistent without relying on discipline, motivation, or self-control.

They explore how to empower individuals to adapt their fitness routines to their lives, the significance of maintaining fitness during life changes, and the necessity of shifting goals for mental health. And we share the "secret" to health and fitness longevity — flexibility in your approach and knowing when to dial things down to make them doable and when to dial things up to create change.

This episode is must listen for everyone, no matter where you are in your fitness journey.

 Takeaways

• Many people overlook the basics of fitness.
• It's not just about information; it's about implementation.
• Mindset plays a crucial role in fitness success.
• Exercise burnout can lead to negative self-perception.
• Sustainable fitness is about consistency over intensity.
• Health and fitness should enhance life, not dominate it.
• Progress is cumulative; every effort counts. Immediate benefits of exercise can motivate continued effort.
• Coaching provides structure and support for sustainable habits.
• Enjoyment in exercise is crucial for long-term adherence.
• Flexibility in routines empowers individuals to adapt.
• Maintaining fitness is possible during life changes.
• Shifting goals can prioritize mental health over physical performance.
• Unchecked growth can lead to burnout; balance is key.
• Personal goals should align with individual lifestyles and capacities.
• Sustainability in fitness requires ongoing learning and adaptation.

Resources From This Episode Coach Mac's Website and Instagram ➡️ Grab her FREE Dial Method download ➡️ Check out her Adventure Ready Academy 

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.

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.

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.

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.

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.

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.

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.

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!

Fit Bottomed Girls www.fitbottomedgirls.com

Fit Bottomed Mamas www.fitbottomedmamas.com

Fit Bottomed Zen www.fitbottomedzen.com 

Fit Bottomed Eats: www.fitbottomedeats.com

Twitter: @FitBottomedGirl @FitBottomedZen @FitBottomedMama @FitBottomedEats