Unfiltered Fitness Radio

Is it okay to have vanity based goals? I for sure think so! Today's episode goes over my thoughts on how we can have physique and aesthetic goals alongside health and athletic goals. It's not as black and white as some people make it out to be.

Connect with Sarah
Instagram: @SarahFordBishop
Email: [email protected]

Today's episode was a great "real talk" conversation with my friend and fellow coach Sonia Spil. We open by discussing why we care about stress, and how chronic unmanaged stress has a downstream effect on your health and physique. We talk about the different ways stress manifests and how to stop the cortisol cascade by working on your stress perception, optimizing your sleep and, you guessed it, improving your sex life. These are the taboo things that we need to talk about- especially as women. Both Sonia and myself are both so big on nailing the foundation of your health before trying to lose fat or build muscle, and today's episode covers some big rocks when it comes to achieving that.

Connect with Sonia
Instagram: @SoniaSpil
https://www.thebodylabseattle.com/

Connect with Sarah
Instagram: @SarahFordBishop
Email: [email protected]

I know you've heard me say the term "biofeedback" before on the podcast, so today, I wanted to go over what biofeedback is. Your body is talking to you all the time, and the way it communicated is through biofeedback. It's an important concept to understand in order to achieve your health and fitness goals. Today we will be going over:

• Energy⁣
• Digestion ⁣
• Sleep⁣
• Hunger⁣
• Gym Performance ⁣
• Sex Drive⁣
• Focus⁣
• Mood ⁣
• Menstrual Cycle ⁣

As a coach, these are markers I ask about each week because they will influence adjustments I make to nutrition and training. ⁣I hope this episode helps you become more aware of all the ways your body is talking to you on a daily basis!

If you're more of a visual learner, here is an Instagram post I made on biofeedback:

Connect with Sarah
Instagram: @SarahFordBishop
For 1 on 1 Coaching, Click Here
Email: [email protected]

Taking a little break from the fitness related content with today's episode! This is a replay of an episode Nicole and I recorded for her podcast, Beyond the Bikini Radio.  We both love podcasts where it's just like you're overhearing a couple friends talking, and we figured some of you out there enjoy the same type of episodes. Grab some coffee, your water jug or a glass of wine and listen to Nicole and I answer everything from what the funniest moment of our friendship was, our favorite compliments and who I would murder for free- ya, told you it was a juicy one!

Connect with Nicole:
Instagram: @nicoleferrierfitness
Beyond the Bikini Podcast

Connect with Sarah
Instagram: @SarahFordBishop
1-on-1 Coaching Application
Email: [email protected]

This is a solo episode going over the ins and out of diets breaks! I like to think of diet breaks as a mental tool to push physical change.... but they are just one tool I use as a coach, they aren't magic! In this episode  ⁣I explain what a diet breaks is, why we might use one during a fat loss phase, how they're different from refeeds and the pros and cons of diet breaks. I also dig into how a lifestyle cut differs from contest prep, and where diet breaks could fit in to
 
I also talk through some common claims around diet breaks- including whether or not they prevent metabolic damage, and if they can help you burn more fat during a cut. I dig into some exciting new research as well on diet breaks and explain the potential mechanisms behind them.

Whether you're a lifestyle athlete or a 
ICECAP Trial
Continuous versus Intermittent Dieting for Fat Loss and Fat-free Mass Retention in Resistance-trained Adults: The ICECAP Trial. Peos et al. Med Sci Sports Exerc. 2021 Feb 12. doi: 10.1249/MSS.0000000000002636

Connect with Sarah
Instagram: @SarahFordBishop
Email: [email protected]

Peter Baker is an online trainer and author. You may be familiar with  Fat Loss Forever and The Complete Contest Prep Guide, two books Peter coauthored alongside Layne Norton. Today we talked about Peter's background and how he got into coaching. Of course we address how to lose fat forever, why most diets fail and how we can change that ! We also discussed how Coaches can improve their writing and do a better job on Instagram communicating to clients.

Connect with Peter:
Instagram: @Peterdbaker
Website and Blog: peterdbaker.com
Buy Fat Loss Forever Here

Connect with Sarah
Instagram: @SarahFordBishop
Email: [email protected]

What happens when you diet for a long time, yo-yo/crash diet, or compete in a bodybuilding competition and get very very lean? ⁣ Well the metabolism doesn't "break," but it does down regulate. In today's episode, my good friend and fellow coach Shelby Sassin and I will be doing a deep dive into metabolic adaptation, and explain what reverse dieting is, and how we go about  up-regulating your metabolism by eating more.

Reverse dieting can be a challenging thing for clients used to dieting. As Coaches, we've worked with many people through this and share some insight based off our experiences. Take notes! We're covering a lot today. 

Topics Covered :

• “Broken metabolisms”
• Why we Reverse diet 
• Goals of reverse diets (lifestyle vs prep) 
• What to Expect
• The reverse diet unicorns on IG - why this happens 
• Setting Goals During a Reverse 
• How to reverse, and how long should a reverse diet be

Connect with Shelby
Instagram: @ShelbySassinFit

Connect with Sarah
Instagram: @SarahFordBishop
Email: [email protected]

For National Eating Disorders Awareness Week, I've asked my best friends, fellow coaches and recovery warriors Chelsea Stewart, David Mathas and Nicole Ferrier to join me to offer experience strength and hope to anyone out there who may be battling an eating disorder, in  recovery or anyone interested in learning more and how to help a loved one struggling with a ED.

On today's episode:

• We discuss what eating disorders are really about (hint: it’s not just food)
• Our stories of hitting several rock bottoms,
• How we knew we needed help
• Treatment centers & challenges in early recovery
• What "worked"
• How fitness fits into our recovery journeys
• Our "unfiltered" advice to anyone out there in the beginning stages of recovery

Resources:
NEDA Website: https://www.nationaleatingdisorders.org/
Eating Disorders Screening Tool
NEDA Helpline

Connect with David:
Instagram: @MathasFitness
Youtube Channel
David's Book: A Shell of Myself

Connect with Chelsea:
Instagram: @chelseastewart_
Stronger Body, Stronger Mind Podcast

Connect with Nicole:
Instagram: @nicoleferrierfitness
Beyond the Bikini Podcast

Connect with Sarah
Instagram: @SarahFordBishop
1-on-1 Coaching Application
Email: [email protected]

Today's episode is all about optimizing your gut health and improving digestion! Dasha is a Registered Dietitian with a Master's in Nutritional Epidemiology. She offers a wealth of knowledge when it comes to getting to the root cause of digestive concerns.

Today we're cover bloating, constipation, common concerns for bodybuilders , why managing stress is the key for better digestion and also do some myth busting. We discuss lab testing, supplements, elimination diets and why getting to the root cause of your digestive concerns is so important for improving not only your symptoms, but preventing them from returning and truly learning about your body. Get ready for a lot of real talk in this episode!

Connect with Sarah
Instagram: @SarahFordBishop
Facebook Community : Sarah Bishop Fitness Squad
1-on-1 Coaching Application
Email: [email protected]

Connect with Dasha
Instagram: @DashaFitness
https://fitwithdasha.com/

On today's episode I go over my "gold standard" method to finding your maintenance calories. You may want to have a pen and paper ready for this episode, I share a lot of  tips for trouble shooting,  MyFitnessPal hacks , the complexities of your metabolism and how to ensure you're tracking your food as accurately as possible.


Links Mentioned:
My Instagram Post: https://www.instagram.com/p/CD9YhvEjkO7/?utm_source=ig_web_copy_link
Legion TDEE Calculator
The food scale I use from Amazon

Connect with Sarah
Instagram: @SarahFordBishop
Facebook Community : Sarah Bishop Fitness Squad
1-on-1 Coaching Application
Email: [email protected]
Legion Supplements Code: FORD