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The Fit Bottomed Girls Podcast

For more than 15 years, millions have turned to the Fit Bottomed Girls for their fun, fresh, and revolutionary approach to women’s health and fitness without the oh-so-common heaping side of diet culture BS. The Fit Bottomed Girls Podcast continues that legacy by educating and empowering women to be active, athletic and adventurous through the ups and downs of motherhood, midlife, and menopause. You should know: We don’t diet, we fuel our goals. We don’t just exercise for the scale, we work out and train for better quality of life. And we believe that fit bottoms can come in all shapes, sizes, and ages. Here, we share real, relatable stories from women just like you as well as evidence-based strategies from our network of women’s health and fitness experts to support you as you pursue your big, brave goals and build your very own fit-bottomed life.
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Ep 147: "Bone Health & Osteoporosis Prevention" with Karin Weinstein 0
Dec 5, 2024
According to the National Osteoporosis Foundation, HALF of all adults age 50 and older - some 54 million Americans - have low bone mineral density, placing them at increased risk of osteoporosis and bone fracture which can significantly negatively impact their quality of life. Are you one of them?
 
On this week's episode of the podcast, I sit down with Karin Weinstein, a personal trainer and yoga teacher who specializes in bone health, to discuss the critical topic of osteoporosis prevention and bone health, especially for women. Too many women are waiting until it's too late and they've got osteopenia (a precursor to osteoporosis) to take the necessary steps to preserve their bone health. We know that early lifestyle interventions - like progressive strength training, accessible impact training, and proper nutrition - are so crucial and quite effective in maintaining bone density.
 
We also explore the misconceptions about bone health, the significant impact of proper nutrition, and the actionable strategies women can take to protect their bones as they age. This conversation dives deep into evidence-based ways you can significantly reduce your risk of osteoporosis and improve your quality of life.

If you’ve been wondering what more you can do to support your long-term physical independence and strength, this episode is packed with insights and actionable advice tailored for you.

 Takeaways

  • Investing in bone health is crucial for women, especially before menopause.
  • Early prevention is key to maintaining bone density.
  • Nutrition and gut health play a significant role in bone health.
  • Strength training and impact training are essential for bone health.
  • Many women are unaware of their bone health status until it's too late.
  • Not all exercises are effective for bone health; variety is important.
  • Osteopenia is a warning sign for osteoporosis.
  • Finding the right support is vital for managing bone health.
  • Mechanical load and progressive overloading in exercise is necessary for bone strength and bone health.
  • Quality of life is tied to physical independence.
  • Impact training is important for bone density.
  • Women should focus on heavier strength training.
Resources From This Episode

Karin's Website and Instagram
➡️ Check out her FREE Osteoporosis Webinar
➡️ Get info about her 1:1 Strength for Osteoporosis 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.

Ep 146: "The Impact of Alcohol on Women in Midlife" with Krysty Krywko 0
Nov 21, 2024

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.

Ep 145: "Strength Training for Less Pain" with Trisha Durham 0
Nov 14, 2024

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

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.

Ep 144: "Fitness for the Long Haul" with Mackenzie Griffith 0
Nov 7, 2024

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
➡️ 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.

Ep 143: How to Get Fit Over 40 with Kim Schlag 0
Oct 31, 2024

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

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.

Ep 142: Fueling for Marathons, Not for Weight Loss with Holley Samuel 0
Oct 24, 2024

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

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.

Ep 141: Up Your Recovery Game for Active Women with Sage Rountree 0
Oct 17, 2024
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

 
 
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.
Ep 140: Dispelling Myths About Pelvic Floor Dysfunction with Dr. Melissa Oleson 0
Oct 10, 2024
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.
Ep 139: Entering a New Era for FBG 0
Oct 3, 2024

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.

Ep 138: And ... We're BACK! 0
Oct 1, 2024
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.

The Fit Bottomed Girls Podcast Ep 137: "That's a Wrap!" 0
May 18, 2020

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:

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



The Fit Bottomed Girls Podcast Ep 136 Lisa Canning "The Possiblity Mom" 0
May 4, 2020

Podcast Episode 136: Lisa Canning (HGTV star, lifestyle expert & mother of 8!)

They say if you want something done, ask a busy person to do it. Well, the FBGs can’t think of anyone busier than interior designer and lifestyle expert Lisa Canning (she’s a friend of the Property Brothers--woot!) who also happens to be the other of eight kids. (Actually it was seven at the time of the interview. Like we said, she likes to be busy!)

Lisa talks about her book “The Possibility Mom: How to be a Great Mom and Pursue Your Dream at the Same Time” with her best advice for how to reclaim more “me time” and achieve your goals while remaining sane. Who couldn’t use that advice?   

Connect with Lisa Canning on social media on Twitter @Lisa_Canning & on Instagram @LisaCanning 

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

Email us at podcast@fitbottomedgirls.com

Read more at http://fitbottomedgirls.com/category/resources/podcast-episodes/

Subscribe: http://fitbottomedgirls.com/podcast/

The Fit Bottomed Girls Podcast Ep 135: Dr. Michael Roizen "What to Eat When" 0
Apr 27, 2020

Podcast Episode 135: Dr. Michael Roizen “What to Eat When”

If you have ever been curious about the best time to have breakfast, the latest you should eat dinner and/or the effect food can have on your psyche--this show will be a revelation. Dr. Michael Roizen is our expert for this episode and he is not only the chief wellness officer at the Cleveland Clinic but he is also the co-author of “What to Eat When” which features the latest research on our biological clocks to optimize health and weight loss. 

Roizen seriously made the FBGs think about our food choices and times we should be eating. Believe us, this episode will truly give you “food for thought!” 

Connect with Dr. Roizen on social media on Twitter @DrMichaelRoizen & on Instagram @DrMikeRealAge 

 

 

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

Email us at podcast@fitbottomedgirls.com

Read more at http://fitbottomedgirls.com/category/resources/podcast-episodes/

Subscribe: http://fitbottomedgirls.com/podcast/

 

The Fit Bottomed Girls Podcast Ep 134: Erica Ziel "The Core Expert" 0
Mar 9, 2020

Podcast Episode 134: Erica Ziel “The Core Expert”

The FBGs are thrilled to bring you this interview with one of the top core experts in the fitness world--Erica Ziel. In the past, we spoke to her best advice for strengthening your core postpartum and beyond and her 10 Tips For a Fit Pregnancy. Here we talk about her Core Rehab program, her tips for fascial training (you can change the structure of your fascia!), why working your core means more than aiming for six-pack abs, advice for moms of multiples, her go-to pelvic floor move and more (for your core!) 

Connect with Erica Ziel on social media on Twitter @EricaZiel,  Instagram, Facebook, and YouTube 

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

Email us at podcast@fitbottomedgirls.com

Read more at http://fitbottomedgirls.com/category/resources/podcast-episodes/

Subscribe: http://fitbottomedgirls.com/podcast/

Want to sponsor the show? Yay! Drop us a note at advertising@fitbottomedgirls.com and let's make the world a healthier place together!

 

The Fit Bottomed Girls Ep 133: The Pollan Family "Mostly Plants" 0
Feb 24, 2020

Podcast Episode 133: Dana, Lori, and Corky Pollan “Mostly Plants: 101 Flexitarian Recipes from the Pollan Family”

In this episode we speak with three of the famous Pollan family cookbook authors (Dana, Lori, and Corky) to talk about their latest collaboration Mostly Plants: 101 Flexitarian Recipes from the Pollan Family. Turns out with some creativity and proper planning there are so many ways to have a plant-based diet that is as good for you as they are delicious. 

The Pollan family believes in creating meals that will satisfy everyone at the table from the vegetarian to the flexitarian to the meat-eater with recipes that are accessible (most of them can be created in under 35 minutes!) So if you are looking for some plant-based inspiration--this episode will make you all kinds of happy!

Connect with the Pollan on social media @PollanFamily on Twitter and @PollanFamilyTable on Facebook and Instagram

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

Email us at podcast@fitbottomedgirls.com

Read more at http://fitbottomedgirls.com/category/resources/podcast-episodes/

Subscribe: http://fitbottomedgirls.com/podcast/

Want to sponsor the show? Yay! Drop us a note at advertising@fitbottomedgirls.com and let's make the world a healthier place together!

 

The Fit Bottomed Girls Ep 132: Sarah Knight "Calm the Fuck Down!" 0
Feb 10, 2020

Podcast Episode 132: Sarah Knight “Calm the Fuck Down”

We are living in very anxious times from the current political climate to the predictions about the consequences of global warming--how can any of us really not succumb to stress every once in a while?  New York Times best-selling author Sarah Knight talks about how to just that with her book “Calm the Fuck Down: How to Control What You Can and Accept What You can’t So You Can Stop Freaking Out About Your Life.” 

Artwork

By breaking down the different “phases of freaking out” and offering strategies to avoid potential meltdowns--Knight offers plenty of practical tips and solutions to bring more calmness into your life. And really, who wouldn't benefit from a little more of that? 

 

Our Favorite Quotes from Sarah: 

“It’s all about giving fewer fucks of what you don’t want and what you can’t control, and giving more fucks to do what you want and can control”

 

“We’re programmed to feel like we’re near the center of the universe and, like, saying “no” will really hurt someone. But that’s not the case”

Podcast Episode 132 Highlights With Sarah Knight:

  • The most important question you can ask yourself when it comes to anxiety and worry
  • How to use the “Sarah Knight Shitstorm Scale” and check the likelihood if ‘what if’ comes to pass
  • One simple and concrete way to stop people-pleasing
  • Why many of us are so scared to say ‘no” and set boundaries
  • The difference between being productive and helpful worrying and non-productive worrying
  • The importance of “mental decluttering
  • The “what/why” method and how it can change your life
  • How people/media in different countries respond to her frequent use of curse words
  • Plus. FBG’s offer a “cursing disclaimer” and how it is for us to say no. Also, why we hate being told to “calm the fuck down!”. 

 

Get the episode with the FBGs!

Get more info on our podcast here and be sure to subscribe to iTunes so that you never miss an episode!

What helps you to calm the fuck down? ---Margo

Want to sponsor the show? Yay! Drop us a note at advertising@fitbottomedgirls.com and let's make the world a healthier place together!

 

The Fit Bottomed Girls Podcast Ep 131: Kathleen Trotter 0
Jan 27, 2020

Podcast Episode 131: Kathleen Trotter “My Future Fittest Self”

Did you know that not only is it normal to have your fitness personality change over time but it should change to adapt to your different life events and situations? Our interview this week is with fitness expert Kathleen Trotter (author of “Your Future Fittest Self”) who talks about the four fitness personalities and how they can help you be at the fittest version of you possible. If your hitting a plateau right now or just need some inspiration to up your workout game--this show is for you!

Connect with Kathleen on social media @FITbyKathleenT on Twitter

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

Email us at podcast@fitbottomedgirls.com

Read more at http://fitbottomedgirls.com/category/resources/podcast-episodes/

Subscribe: http://fitbottomedgirls.com/podcast/

Want to sponsor the show? Yay! Drop us a note at advertising@fitbottomedgirls.com and let's make the world a healthier place together!



The Fit Bottomed Girls Podcast Ep 130: Geneen Roth "This Messy Magnificent Life" 0
Jan 20, 2020

Podcast Episode 130: Geneen Roth “This Messy Magnificent Life”

Geneen Roth is a pioneer in the self-care world with her early books on intuitive eating including When Food Is Love, Lost and Found and Women Food and God. In her newest work--This Messy Magnificent Life: A Field Guide to Mind, Body, and Soul she focuses on helping people free themselves from anxiety, lack and discontent (first lesson--stop complaining!) 

She brings so much wisdom on how to enjoy life more and worry less which is a win for anyone! 

Connect with Geneen on social media @GeneenRoth on Facebook, Twitter & Instagram

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

Email us at podcast@fitbottomedgirls.com

Read more at http://fitbottomedgirls.com/category/resources/podcast-episodes/

Subscribe: http://fitbottomedgirls.com/podcast/

Want to sponsor the show? Yay! Drop us a note at advertising@fitbottomedgirls.com and let's make the world a healthier place together!



The Fit Bottomed Girls Podcast Ep 129: Caroline Dooner "The F*ck It Diet" 0
Jan 13, 2020

Podcast Episode 129: Caroline Dooner “The F*ck It Diet”

Our guest in this truth bomb-filled episode comic and writer Caroline Dooner who studied at the UCB (that’s the Upright Citizens Brigade theater for all of you comedy nerds!) Caroline spent much of her life obsessed with food and dieting and then one day she just said to herself “F*ck it, I am officially DONE with dieting."

Her book “The F*ck It Diet: Eating Should Be Easy” is all about her research on the diet industry and the effect it had on not only her body but also her self esteem. Y’all will love her pearls of wisdom!

Connect with Caroline on social media @TheFuckItDiet on Twitter and Instagram

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

Email us at podcast@fitbottomedgirls.com

Read more at http://fitbottomedgirls.com/category/resources/podcast-episodes/

Subscribe: http://fitbottomedgirls.com/podcast/

Want to sponsor the show? Yay! Drop us a note at advertising@fitbottomedgirls.com and let's make the world a healthier place together!



The Fit Bottomed Girls Podcast Ep 128: Laura Gassner Otting (author of "Limitless") 0
Jan 6, 2020

Podcast Episode 128: Laura Gassner Otting/”Limitless”

It’s a new year and a new decade--so why not think about getting rid of limiting beliefs? Our guest Laura Gassner Otting helps businesses and entrepreneurs become “unstuck” and understand what success means to them. She is on the show to talk about overcoming self-doubt and creating more happiness by living a life without limits. (Her book is titled Limitless: How to Ignore Everybody, Carve Your Own Path, and Live Your Best Life!) 

Have a listen and get ready to feel inspired for what 2020 will be for you! 

Connect with Laura Gassner Otting on Facebook @heylgo, Twitter @heylgo, Instagram @heylgo and LinkedIn @lauragassnerotting and visit www.lauragassnerotting.com/.

 

 

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

Email us at podcast@fitbottomedgirls.com

Read more at http://fitbottomedgirls.com/category/resources/podcast-episodes/

Subscribe: http://fitbottomedgirls.com/podcast/

Want to sponsor the show? Yay! Drop us a note at advertising@fitbottomedgirls.com and let's make the world a healthier place together!



The Fit Bottomed Girls Podcast Episode 127: Bernadette Pleasant (Femme!) 0
Dec 9, 2019

Podcast Episode 127: Bernadette Pleasant (Femme!)

Bernadette Pleasant is an energetic firebrand who is a speaker, healer, dancer, entrepreneur, and creator of Femme!, a mind-body wellness program. The FBGs had the chance to speak to her about how she began her career and what made her out on the “emotional spanks” in her life. Trust us, this episode gets very emotional as this woman cannot help but speak her truth. 

Bernadette believes that movement is important to learning and her Femme experiences are body inclusive, a safe space for all ages, backgrounds and body types to find peace, empowerment while moving with the music to tap into your emotions. Think of it as the one space you can reach down and really express your rage, sorrow, worry, joy--whatever you want to send out to the universe. (It’s not uncommon to see people weep while dancing during a Femme workshop.)

This show, in particular, gets deep and we could not be any happier to introduce you to the healing world of Bernadette here!

Follow Bernadette & Femme! on social media on Facebook, Instagram, Pinterest, and YouTube

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

Email us at podcast@fitbottomedgirls.com

Read more at http://fitbottomedgirls.com/category/resources/podcast-episodes/

 

Subscribe: http://fitbottomedgirls.com/podcast/

 

Want to sponsor the show? Yay! Drop us a note at advertising@fitbottomedgirls.com and let's make the world a healthier place together!

 

The Fit Bottomed Girls Podcast Episode 126: Bee Bosnak (Yoga & Meditation Expert) 0
Nov 25, 2019

Podcast Episode 126: Bee Bosnak, Yoga and Meditation Expert

Prepare to feel peaceful with meditation expert Bee Bosnak who is a healer/teacher/mentor and the creator of Heal Yourself. Her practice is Vipassana meditation which literally means “insight” or “clear seeing”--to look at things as they really are without judgment, argument or interpretation. And once each year she takes a 10-day sabbatical where there is “no technology, no yoga, no writing, no reading and no form of communication including speaking.” (When this woman seeks enlightenment--she goes all in!)

When she is in speaking mode, she offers Heal Yourself workshops, classes and retreats helping her students truly nurture themselves and live more harmonious lives. (Self-described as a “modern witch” she can read your tarot cards, check your palms for vibration and is an intuitive psychic healer--talk about a woman of many talents!)

If you want to learn how to tune into your own self-care and find more peace and balance into your life--this is the episode for you! 

Follow Bee on Instagram and Twitter @BeeBosnak 

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

Email us at podcast@fitbottomedgirls.com

Read more at http://fitbottomedgirls.com/category/resources/podcast-episodes/

Subscribe: http://fitbottomedgirls.com/podcast/

Want to sponsor the show? Yay! Drop us a note at advertising@fitbottomedgirls.com and let's make the world a healthier place together!



The Fit Bottomed Girls Ep 125: Radha Agrawal 0
Nov 11, 2019

Podcast Episode 125: Radha Agrawal “CEO/Co-Founder and Chief Community Architect of Daybreaker”

If you are looking to increase your “friends circle” and gain more like-minded connections in your life, this is the show for you! Radha Agrawal is the CEO/Co-Founder and Chief Community Architect of Daybreaker, the early morning dance, and wellness movement that takes place in cities around the world. (Imagine beginning your day dancing & finding your people!) 

Radha is on the show to talk about how and why she created Daybreaker and the advice she gives others finding their tribe with her book BELONG: Find Your People, Create Community and Live a More Connected Life. 

If you are feeling alone and seek more connection in your life, no matter where you live in the world, Radha offers her best advice to combat the “loneliness epidemic.” (We hope listening to our podcast always helps you with that!)

Follow Radha on Instagram @love.radha and Facebook @radha.agrawal 

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

Email us at podcast@fitbottomedgirls.com

Read more at http://fitbottomedgirls.com/category/resources/podcast-episodes/

 

Subscribe: http://fitbottomedgirls.com/podcast/

 

Want to sponsor the show? Yay! Drop us a note at advertising@fitbottomedgirls.com and let's make the world a healthier place together!

 

The Fit Bottomed Girls Ep 124: Amy Stanton & Catherine Connors 0
Oct 28, 2019

Podcast Episode 124: Amy Stanton & Catherine Connors “The Feminine Revolution”

Business powerhouses Amy Stanton (former COO of Martha Stewart Living Omnimedia) and Catherine Connors (President of Women Rising, a Hollywood studio creating content to empower women and girls) always felt that women and their unique feminine behaviors (emotion, intuition, and empathy) should be utilized and celebrated in the business world rather than seen as weak or less than useful. 

Their book The Feminine Revolution takes a look at 21 feminine traits and why they should be encouraged in the business world. Everything from communicating with enthusiasm, displaying empathy and being agreeable has been labeled as “too feminine” but the authors argue those characteristics allow people to build bridges. (They even make a case for crying at the office!) 

Follow Amy & Catherine on social media!

Catherine on Twitter @herbadmother

Amy on Twitter @amykstanton

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

Email us at podcast@fitbottomedgirls.com

Read more at http://fitbottomedgirls.com/category/resources/podcast-episodes/

 

Subscribe: http://fitbottomedgirls.com/podcast/

 

Want to sponsor the show? Yay! Drop us a note at advertising@fitbottomedgirls.com and let's make the world a healthier place together!

 

The Fit Bottomed Girls Ep 123: Elysha Lenkin (Fashion Stylist) 0
Oct 14, 2019

Podcast Episode 123: Elysha Lenkin (Fashion Stylist) 

The FBGs feel like ditching our usual athleisure wear and getting a little more of an updated look with the advice from the oh-so-chic Elysha Lenkin.  Elisha is a fashion stylist by trade and nothing makes her happier than to help someone find their personal style and make the most of their wardrobe. 

In addition to being an in-demand fashionista, Elysha spent years as a yoga instructor which informed her holistic side incorporated with her “intentional style.” She is not a huge fan of “fashion rules” and believes if a garment makes you feel good and boosts your confidence--go for it! 

Follow Elysha on Instagram @elysha_nyc and Facebook @elyshalenkin

 

 

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

Email us at podcast@fitbottomedgirls.com

Read more at http://fitbottomedgirls.com/category/resources/podcast-episodes/

 

Subscribe: http://fitbottomedgirls.com/podcast/

 

Want to sponsor the show? Yay! Drop us a note at advertising@fitbottomedgirls.com and let's make the world a healthier place together!

 

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