In this conversation, Sophia and Kristin dive into the challenges of navigating health and fitness advice, the importance of understanding red and green flags in coaching, and share practical steps to take when beginning your health and fitness journey. They emphasize the significance of intent behind health goals and the necessity of simplifying the journey towards wellness. The conversation highlights what diet culture is and the importance of personalizing approaches to fitness and nutrition.

Key Takeaways:

• Health and fitness advice can be contradictory and overwhelming.
• It's crucial to identify red flags in coaching, such as unrealistic promises.
• Green flags include personalized coaching and evidence-based advice.
• Intent behind health goals is more important than the goals themselves.
• Simplicity in health and fitness is key to sustainability.
• Tracking progress can be beneficial if done with the right mindset.
• Common sense should guide health and fitness decisions.
• Something is always better than nothing when it comes to exercise.
• Building habits takes time and should be approached gradually.

Your Beginner List and Steps to Take:

Reminder: approach this with an "add more" mentality! And ask yourself these questions when deciding your ONE: When focusing on my one habit, what is realistic for me not just right now, but for the rest of my life? Does this fit within my current lifestyle and season of life? Does this feel restrictive or empowering? Am I setting myself up for success and small wins to gain momentum right away?

Step 1: Self-audit

Step 2: Choose your ONE habit

• drink more water
• incorporate more fruits/veggies
• focus on protein forward meals
• add more daily movement and steps into my day (like a short walk or exercise snackies)
• strength train 1-2 days per week
• better sleep routines (morning or evening)
• decreasing stress

Step 3: Create your HOW: after deciding your one habit, brainstorm ways for HOW you will achieve this goal/new habit formation. Focus on this one habit for the next 2-4 weeks and then self-audit again and ask yourself: stick, shift, or stack?..... do I need to stick with my habit? shift my habit? or stack my habit with a new habit?

Chapters

07:54 Identifying Red Flags in Diet Culture

08:31 Empowering Women Against Diet Culture

10:25 The Complexity of Health and Fitness Coaching

15:41 Navigating Contradictory Health Advice

18:33 Starting Your Health Journey

22:17 The Importance of Sustainable Habits

26:43 Incorporating Movement into Daily Life

28:52 Experimentation

33:11 Overcoming the All-or-Nothing Mentality

36:33 Practical Tips for Healthy Living

43:14 Setting Measurable Goals

47:25 The Importance of Small Wins in Health Goals

51:20 Identifying Red Flags in Social Media Influencers

57:31 Understanding Intent Behind Goals

01:00:54 The Role of Data in Health & Fitness

01:11:39 Navigating Supplements & Their Necessity

01:12:55 Engaging with Our Community and Growing Together

Welcome to the UBOB community and movement!

You can expect a new episode every other Tuesday!

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Your Anti-Diet Culture BFFs, Sophia & Kristin