In this episode, Sophia and Kristin start by sharing their recent adventures and personal experiences with life events. They delve into the therapeutic benefits of exercise for mental health, highlighting a study that shows exercise can be more effective than medication for reducing anxiety and depression. In this conversation, Kristin and Sophia explore various topics related to health, fitness, and nutrition. They answer questions received by their listeners including:

• Controlling food cravings
• Using AI tracking apps
• How are you keeping workouts interesting and effective?
• Do you ever go through a phase where you're not enjoying anything you're cooking/eating? If so, what do you do to make it fun and enjoyable again?

Chapters

00:00
Introduction and Overview

03:43
Listener Engagement and Reviews

06:38
Adventures in Glacier National Park

12:36
Unexpected Encounters and Stories

16:32
Camping Experiences and Reflections

28:17
Crazy Night and Client Interactions

29:37
Neighborhood Drama

31:18
Curly Hair Chronicles: Embracing Change

35:26
The Power of Exercise: Mental Health Benefits

43:18
Understanding Anxiety: Hormones and ADHD

47:18
Nutrition Insights: Alcohol as a Macronutrient

51:12
Choosing the Right Trainer: Beyond Looks and Certifications

52:27
Frustrations in the Fitness Industry

53:31
AI and Nutrition Tracking Apps

56:23
Navigating Food Cravings and Control

01:00:14
Keeping Workouts Interesting and Effective

01:07:03
Making Cooking Enjoyable Again

Welcome to the UBOB community and movement! You can expect a new episode every other Tuesday!

• Instagram: https://www.instagram.com/ubobpod
• Facebook: https://www.facebook.com/ubobpod
• TikTok: https://www.tiktok.com/@ubobpod?_t=ZP-8yHNQsz4LWQ&_r=1
• YouTube: https://www.youtube.com/@ubobpod

Email us at ubobpod@gmail.com with feedback, questions, topic ideas!

Your Anti-Diet Culture BFFs,

Sophia & Kristin

In this episode, Sophia and Kristin discuss various aspects of strength training, emphasize the significance of non-scale victories, and provide guidance on how to begin strength training. The conversation also touches on movement patterns, creating structured workout plans, and the importance of recovery and nutrition. The episode concludes with encouragement to focus on progress, non-scale victories, and confidence in the gym.

Key Takeaways

• Non-scale victories are important for progress.
• Starting strength training requires a focus on foundational movements.
• Building confidence in the gym takes time and practice.
• Creating a structured workout plan helps in achieving fitness goals.
• Recovery and nutrition are essential for effective training.
• Movement patterns are the foundation of strength training.
• Always look for progress beyond the scale.

Movement Patterns and Exercises:

Squat, Hinge, Press, Push, Pull, Core, Carry

Squats: box, bodyweight, goblet, barbell

Hinge: floor bridge, deadlift, romanian deadlift

Press: floor press, dumbbell bench press, barbell bench, pushup

Push: dumbbell or barbell overhead press, arnold press, push press

Pull: rows, deadlifts, lat pulldown, pullover

Core: planks, dead bug, bird dog, paloff press

Notes: exercises can be done as bodyweight, with dumbbells, barbells, cables, bands. another option is single leg/single arm. look to progress each week in form, mind to muscle connection, reps, weight, the feel of the exercise

Chapters

00:00
Introduction and Personal Updates

06:45
Strongman Competition Insights

09:46
Client Progress and Non-Scale Victories

12:37
Tornado Movie and Personal Experiences

22:42
Preparedness in Uncertain Times

28:27
Getting Started with Strength Training

30:18
Finding Your 'Why' in Fitness

33:09
Movement Patterns for Beginners

39:47
Understanding Push and Pull Movements

40:52
The Importance of Core and Balance in Exercise

42:36
Creative Ways to Add Resistance

44:44
Learning Exercise as a Skill

46:16
The Value of Structured Workout Programs

48:46
Setting Realistic Goals and Expectations

50:58
Creating a Beginner's Workout Plan

54:16
Prioritizing Recovery and Non-Scale Victories

Welcome to the UBOB community and movement! You can expect a new episode every other Tuesday!

• Instagram: https://www.instagram.com/ubobpod
• Facebook: https://www.facebook.com/ubobpod
• TikTok: https://www.tiktok.com/@ubobpod?_t=ZP-8yHNQsz4LWQ&_r=1
• YouTube: https://www.youtube.com/@ubobpod

Email us at ubobpod@gmail.com with feedback, questions, topic ideas!

Your Anti-Diet Culture BFFs,

Sophia & Kristin

In today’s conversation, Sophia and Kristin start off by sharing recent stories and things that have been going on in their personal lives. Then, they transition into a discussion about the complexities of marketing in the food industry, particularly focusing on misleading and shady labels and claims. Sophia and Kristin emphasize the importance of being an informed consumer, understanding food labels, and recognizing the tactics used by marketers to influence purchasing decisions. They provide practical tips for navigating grocery shopping and making healthier choices, ultimately encouraging listeners to cultivate self-awareness and curiosity about the products they consume.

Key Takeaways

• Marketing tactics can be misleading, especially in the food industry.
• Understanding food labels is crucial for making informed choices.
• High protein claims on products often do not reflect true nutritional value.
• Kristin’s “high protein check”
• Self-awareness in shopping can lead to better health choices.
• Whole foods are generally a healthier option than processed foods.
• Curiosity about ingredients can help consumers make better decisions.
• Fear-based marketing can lead to unnecessary restrictions in diet.
• Sustainable eating habits are more beneficial than restrictive diets.

Chapters

00:00 Introduction and Personal Stories

21:36 Navigating Bullshit Marketing in Grocery Stores

29:30 Misleading Marketing in Food Products

31:26 Defining Healthy Eating

36:26 The Truth Behind Gluten-Free Labels

39:26 Understanding Food Labels and Claims

42:39 Fear-Based Marketing Tactics

45:06 The Plant-Based Dilemma

48:00 Practical Tips for Informed Eating

Welcome to the UBOB community and movement! You can expect a new episode every other Tuesday!

• Instagram: https://www.instagram.com/ubobpod
• Facebook: https://www.facebook.com/ubobpod
• TikTok: https://www.tiktok.com/@ubobpod?_t=ZP-8yHNQsz4LWQ&_r=1
• YouTube: https://www.youtube.com/@ubobpod

Email us at ubobpod@gmail.com with feedback, questions, topic ideas!

Your Anti-Diet Culture BFFs, Sophia & Kristin