Under the Barbell, Over the Bullsh!t

In this minisode, Kristin and Sophia reflect on their first year of podcasting, share favorite moments, episodes, and... an announcement....... 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...

In this episode, Sophia and Kristin dive into 2 common exercises: the lunge and the bench press. They share tips on form, variations, differences between variations, pros and cons, progressions, common mistakes and corrections, injury prevention, and how to best optimize these in your workouts. This episode is for you if you've ever asked yourself: "What's the difference between a r...

In this episode, Kristin and Sophia share personal stories, practical tips, and insights on how building muscle can transform your identity, confidence, and overall health. They explore the importance and benefits of muscle such as: physical strength mental and emotional growth metabolic health mental well-being identity expansion confidence long-term independence preventing chronic diseases impro...

In this episode, Sophia and Kristin discuss the marketing tactics of diet companies like Noom and Weight Watchers, how to recognize red flags, and the importance of positive, aligned goal setting in health and life. They share insights on how these programs often prioritize profit over genuine health and long-term well-being. Key Topics: Marketing tactics of diet companies like Noom and Weight Wat...

In this episode, Sophia and Kristin answer questions that have been anonymously asked by listeners. Chapters: 00:00 The Transformation of Identity Through Hair Color 06:25 The Journey of Self-Discovery and Change 11:29 Embracing Change: The Impact of Personal Growth 18:30 The Power of Self-Expression and Confidence 23:28 Anonymous Questions: Fun and Insightful Conversations 30:28 Passions and Inte...

In this episode, Kristin and Sophia share practical tips for improving sleep quality, including routines, environment, and nutrition. They share personal experiences, scientific insights, and actionable strategies. Key Topics: Sleep quality vs quantity Habits for better sleep Managing social media stress Sleep environment optimization Nutritional and supplement strategies for sleep Chapters 08:51...

This episode explores advanced training techniques like drop sets, Myo reps, tempo variations, and mental focus strategies to maximize muscle growth and workout efficiency. Perfect for fitness enthusiasts looking to elevate their training game or beginners who want to add variety into their workouts. Chapters: 00:00 Surprise at the Arnold Classic 03:41 Family Support and Emotional Moments 06:46 Th...

In this episode, Kristin and Sophia explore the myths and truths about muscle building, "toning", and effective rep range training strategies for women. They discuss how perceptions differ from science, the importance of rep ranges, progressive overload, and how to optimize workouts for long-term results. K ey Topics Myths about women and muscle The impact of marketing on fitness percept...

In this episode, Sophia and Kristin play 'Smash or Pass' where they evaluate various fitness trends.  They dive into various fitness and nutrition topics, including the effectiveness and necessity of pre-workout supplements, the importance of walking goals, and the debate over high-protein desserts. They also explore the trend of leggings with built-in resistance bands, the use of supers...

In this conversation, Sophia and Kristin dive into perimenopause -- signs, symptoms, what works, what doesn't. They talk about the impact of lifestyle choices on health during this transition and emphasize the significance of strength training, proper nutrition, mental health management, and hormone replacement therapy.  This episode aims to empower women with knowledge and strategies to navi...

In today's conversation, Sophia and Kristin call out the biggest fitness and nutrition myths they used to believe—fad diets, bad workout advice, and “common knowledge” that turned out to be total bullsh!t. They share personal stories, what’s wrong with the bullsh!t they used to believe, what actually works, and why. Chapters 00:00 Introduction 10:22 Personal Updates and Competition Prep 20:02...

In this episode, Sophia and Kristin reflect on the past year and share their approach to setting goals and intentions for 2026. Chapters 00:00 Welcome to 2026: Reflections and Excitement 03:45 Culinary Adventures: Recipes and Food Trends 06:32 Empowerment Through Style: The Impact of Appearance 09:19 Historical Insights: The Truth Behind the Salem Witch Trials 12:24 Stranger Things: New Year’s Eve...

In this conversation, Sophia and Kristin discuss various strategies for cost-effective grocery shopping, meal prepping, and healthy eating. They explore various protein sources as well as fiber-rich foods and versatile cooking methods, emphasizing the importance of incorporating healthy ingredients into meals. They share creative recipes and ideas for making healthy eating enjoyable and accessible...

In this conversation, Sophia and Kristin discuss habit formation, goal setting, creating systems, and the importance of flexibility, "bare minimum" game plans when life gets chaotic, recognizing personal barriers, and support systems in achieving goals. They emphasize the significance of small, consistent improvements and the need to adapt goals to fit one's lifestyle. The episode a...

In today's episode, Kristin and Sophia explore the importance of goal setting, especially as the New Year approaches, and emphasize the need for realistic and attainable goals. The discussion highlights the significance of understanding one's motivations behind goals, the pitfalls of the all-or-nothing mindset, and the necessity of focusing on actions rather than outcomes. They encourage...

In this episode, Kristin and Sophia focus on the upcoming Thanksgiving holiday. They share strategies for maintaining health through the holiday season. The conversation also touches on navigating family dynamics, especially when faced with comments about body image and food choices. They emphasize the importance adjusting goals, having a strategy, and celebrating togetherness while prioritizing s...

Summary: In this conversation, Kristin and Sophia explore the relationship individuals have with the scale, discussing its impact on mental health and self-perception. They share personal experiences and insights on how to redefine success beyond just weight numbers, emphasizing the importance of mindset and alternative metrics for measuring progress in fitness and wellness. They explore various a...

Summary: In this conversation, Kristin shares her personal journey through breast cancer treatment and the importance of breast cancer awareness. She discusses the emotional challenges of being diagnosed, the significance of early detection through mammograms, and the often-overlooked perspective of survivors. Kristin emphasizes the need for women to prioritize their health and encourages open con...

In this episode, Sophia and Kristin shift to a lighthearted 'Would You Rather' questions with a mix of fitness, food, and weird. Chapters 00:00 Seasonal Changes and Personal Reflections 16:18 Exploring Spirituality and Life Path Numbers 27:13 Would You Rather Questions 28:22 Exploring Protein Powders and Pre-Workout  30:01 Emotional Responses to Dance and Performance 32:24 Strength Train...

Summary In today's episode, Kristin and Sophia answer listener questions, providing insights and advice on various health and fitness topics including diet trends like the Carnivore Diet, having the "perfect" workout, gym culture, and more. They critique the reality show 'The Biggest Loser' for its unhealthy portrayal of weight loss and the dangers of extreme dieting. In t...

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,...

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 victo...

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 lab...

In this conversation, Sophia and Kristin dive into macronutrients -- what they are, why tracking can add value to your health and overall goals, the role macronutrients in health, personal experiences, and the importance of mindset and flexibility in nutrition. The episode also highlights different apps for tracking macros and alternative methods for those who may find traditional tracking overwhe...

Summary: In the first episode of the podcast, hosts Sophia Bassett and Kristin Petrony share their personal health journeys, discuss the purpose behind creating the podcast, and explore the impact of diet culture on women's lives. They emphasize the importance of community and support in overcoming challenges related to health and wellness, while also highlighting the empowering journey of st...