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.

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. 

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.