Under the Barbell, Over the Bullsh!t

Sophia Bassett and Kristin Petrony
  • 5.0 (9)
  • FITNESS

Welcome to Under the Barbell, Over the Bullsh!t -- the podcast where 2 coaches, Sophia and Kristin, cut through the noise of the fitness world and empower women to live for more than a before-and-after photo.  If you feel like you're hopping from diet to diet like it's your full-time job, or have ever thought to yourself: "There's so much conflicting information out there, I just don't know where to start." "I've always been taught to just eat less and move more, but it's not working." "I'm over diet culture but still want to get strong." "I just want answers about fitness and nutrition without the gimmicks" "I want to focus on what my body can do, not just how it looks." "I'm sick of the scale dictating my mood." This isn’t your average health podcast. If you're ready for strong opinions, simple sh!t that actually works, and zero shame — pull up a seat, grab your coffee (or your pre-workout) and hit play.  Your new anti-diet culture BFF's have arrived.

  1. 4D AGO

    19: Smash or Pass: Fitness Edition

    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 supersets in training, and the concept of 'girl dinner' as a casual meal option.  Chapters 00:00 Valentine's Day Reflections 03:50 Unexpected Surprises 09:44 Silence and Awareness 12:48 Finding Joy in Monotony 15:42 Being Yourself in a Critical World 18:43 Preparing for Competition and Overcoming Challenges 23:01 Navigating Injury and Frustration 29:46 Mental Resilience in Competition 36:17 Understanding Soreness and Recovery 43:56 Smash or Pass: Pre-Workout Supplements 46:38 The Evolving Use of Pre-Workout Supplements 55:18 Smash or Pass: Walking Goals: The 10K Steps Debate 58:10 Smash or Pass: High Protein Desserts 01:04:03 Smash or Pass: Leggings with Resistance Bands 01:10:27 Smash or Pass: Crocs Edition 01:12:48 Smash or Pass: Supersets in Training 01:19:34 Smash or Pass: The Girl Dinner Trend  Welcome to the UBOB community and movement! You can expect a new episode every other Tuesday! Instagram: https://www.instagram.com/ubobpodFacebook: https://www.facebook.com/ubobpodTikTok: https://www.tiktok.com/@ubobpod?_t=ZP-8yHNQsz4LWQ&_r=1YouTube: https://www.youtube.com/@ubobpodMerch store: https://ubob-podcast.printify.me/Email us at ubobpod@gmail.com with feedback, questions, topic ideas! Your Anti-Diet Culture BFFs,  Sophia & Kristin

    1h 25m

  2. FEB 10

    18: The Subtle Signs of Perimenopause Most Women Miss

    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 navigate this natural phase of life with confidence and resilience. Key Takeaways Education about menopause and perimenopause is crucial for women's health.Generational gaps in knowledge can impact awareness of health issues.Personal growth often involves challenging societal norms.Building muscle and maintaining bone density are vital for longevity.Menopausal symptoms can vary widely and should be understood.Sleep quality significantly impacts overall health during menopause.Hormone replacement therapy can be beneficial but is not for everyone.ADHD symptoms may be exacerbated during menopause due to hormonal changes.Weight gain during menopause is often related to lifestyle factors, not just hormones.Education and community support can empower women during menopause.Managing stress and sleep is essential for mitigating menopausal symptoms.Food should be viewed as medicine to support health during menopause.Chapters 00:00 Introduction 03:35 Personal Growth: Words of the Year 07:08 The Power of Silence and Presence 12:01 Social Media Authenticity and Perception 20:19 Exploring Black History Through Literature 23:00 The Legacy of Henrietta Lacks 40:23 Understanding Menopause and Perimenopause 47:48 The Importance of Strength Training for Women 51:20 Understanding Menopausal Symptoms 55:06 Navigating Sleep Issues During Menopause 59:08 Hormone Therapy and Its Implications 01:04:32 The Connection Between ADHD and Hormonal Changes 01:10:09 Menopausal Weight Gain: Myths and Realities 01:15:58 Building Muscle and Healthy Eating in Menopause 01:20:39 The Importance of Muscle Preservation 01:22:37 Bone Density and Movement Mechanics 01:26:09 Strength Training vs. Cardio: Finding Balance 01:27:59 Understanding Hormonal Changes and HRT 01:34:04 Empowering Perspectives on Menopause 01:39:45 Lifestyle Factors: Sleep, Alcohol, and Health 01:43:59 Celebrating Strength and Community Engagement Welcome to the UBOB community and movement! You can expect a new episode every other Tuesday! Instagram: https://www.instagram.com/ubobpodFacebook: https://www.facebook.com/ubobpodTikTok: https://www.tiktok.com/@ubobpod?_t=ZP-8yHNQsz4LWQ&_r=1YouTube: https://www.youtube.com/@ubobpodMerch store: https://ubob-podcast.printify.me/Email us at ubobpod@gmail.com with feedback, questions, topic ideas! Your Anti-Diet Culture BFFs,  Sophia & Kristin

    1h 46m

  3. JAN 27

    17: Bullsh!t We Used To Believe About Fitness And Nutrition (Why we were wrong and what we believe now)

    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 Changing Perspectives on Hunger and Breakfast 24:58 The Breakfast Dilemma 26:12 Understanding Metabolism and Energy Levels 27:24 The Importance of Dietary Fats 29:23 Women’s Unique Nutritional Needs 38:01 The Shift in Exercise Philosophy 42:40 The Role of Women’s Spaces in Gyms 49:16 Recovery Techniques: What Works? 50:17 The Role of Sleep and Supplements in Recovery 52:19 Training Around Injuries: Finding Modifications 59:40 Mindset Matters: Dealing with Pain and Injury 01:06:13 Nutrition for Non-Meat Eaters: Protein Sources Welcome to the UBOB community and movement! You can expect a new episode every other Tuesday! Instagram: https://www.instagram.com/ubobpodFacebook: https://www.facebook.com/ubobpodTikTok: https://www.tiktok.com/@ubobpod?_t=ZP-8yHNQsz4LWQ&_r=1YouTube: https://www.youtube.com/@ubobpodMerch store: linktr.ee/ubobpodEmail us at ubobpod@gmail.com with feedback, questions, topic ideas! Your Anti-Diet Culture BFFs,  Sophia & Kristin

    1h 13m

  4. JAN 13

    16: Practices That Help Us Stay Aligned All Year Long

    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 and Emotional Reactions 15:11 Goal Setting for 2026: Personal Reflections and Intentions 26:16 Embracing Self-Sufficiency and Independence 27:42 Reflections on Self-Discovery and Growth 29:33 Setting Intentions for the New Year 30:17 Business Goals and Marketing Strategies 31:50 Fitness Aspirations and Body Positivity 33:18 The Importance of Intentional Living 34:57 Navigating Life Changes and Family Dynamics 37:50 The Power of Being Unapologetic 41:45 Micro Activism and Authenticity in Business 47:45 Engagement and Community Building 51:34 Vision Boards and Goal Setting 58:31 The Power of Visualization and Intentions 01:00:46 Creating Accountability Through Intentional Actions 01:03:28 Business Growth and New Offerings 01:07:35 The Importance of Accountability Partners 01:09:49 Personal Growth and Reflection for 2026 01:14:22 Rebranding and Fresh Starts 01:21:36 Merch Store Launch and Community Engagement Welcome to the UBOB community and movement! You can expect a new episode every other Tuesday! Instagram: https://www.instagram.com/ubobpodFacebook: https://www.facebook.com/ubobpodTikTok: https://www.tiktok.com/@ubobpod?_t=ZP-8yHNQsz4LWQ&_r=1YouTube: https://www.youtube.com/@ubobpodEmail us at ubobpod@gmail.com with feedback, questions, topic ideas! Your Anti-Diet Culture BFFs,  Sophia & Kristin

    1h 24m

  5. 12/30/2025

    15: Healthy Eating on a Budget

    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. They emphasize the benefits of buying frozen foods, utilizing grocery store apps for discounts, and being mindful of other expenses.  Key Takeaways Budget-friendly healthy eating is a common concern among many individuals.Healthy eating is subjective and varies based on personal goals and lifestyles.Maintaining a healthy diet can be achieved without breaking the bank.Budgeting for nutrition is essential for everyone.Eggs are one of the most cost-effective protein sources.Beans provide a high protein content at a low cost.Canned tuna and cottage cheese are versatile protein options.Oats are an inexpensive source of fiber.Buying in bulk can save money in the long run.Popcorn is a healthy, high-fiber snack.Incorporating beans into meals can stretch protein sources further.Creative recipes can make healthy eating fun and enjoyable.Meal planning helps in making cost-effective food choices. Buying frozen foods can be more cost-effective than fresh.Meal prepping can help reduce food waste and save money.Utilizing grocery store apps can lead to significant savings.Being mindful of hunger can prevent impulse purchases at the store.Preparing meals in advance can help avoid the temptation to eat out.Buying in bulk can lead to better deals on groceries.Rotisserie chickens are a quick and affordable meal option.Digital coupons can provide additional savings on grocery bills.Being intentional with food expenses can lead to healthier eating habits.Creative meal ideas can make healthy eating enjoyable.Chapters 00:00 Reflections on the Past Year 03:08 Physical Health and Movement 05:59 Navigating Self-Image and Comparison 09:05 Competition Experience and Emotional Pressure 12:11 The Journey of Aging and Health 15:00 Budget-Friendly Healthy Eating Strategies 22:59 Budgeting for Nutrition: Finding Cost-Effective Foods 26:07 Protein Sources: Eggs, Beans, and Beyond 29:53 Exploring Meat Options: Chicken and Alternatives 34:54 Fiber-Rich Foods: Oats, Beans, and Vegetables 38:57 Versatile Cooking: Incorporating Ingredients into Meals 43:03 Creative Recipes: Making Healthy Eating Fun 46:14 Cost-Effective Grocery Shopping Strategies 48:59 Maximizing Meal Prep and Freezer Meals 52:31 Utilizing Grocery Store Apps and Digital Coupons 55:55 Mindful Spending and Meal Planning 01:01:02 Creative Meal Ideas and Healthy Eating Habits Welcome to the UBOB community and movement! You can expect a new episode every other Tuesday! Instagram: https://www.instagram.com/ubobpodFacebook: https://www.facebook.com/ubobpodTikTok: https://www.tiktok.com/@ubobpod?_t=ZP-8yHNQsz4LWQ&_r=1YouTube: https://www.youtube.com/@ubobpodEmail us at ubobpod@gmail.com with feedback, questions, topic ideas! Your Anti-Diet Culture BFFs,  Sophia & Kristin

    1h 6m

  6. 12/16/2025

    14: How to Set Realistic Health & Fitness Goals for the New Year (Part 2)

    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 also covers the challenges of plateaus in progress and the necessity of tracking success through various metrics beyond just weight.  Takeaways: Setting realistic goals is crucial for long-term success.Flexibility in goal setting allows for adaptation to life's changes.Identifying personal barriers can help in overcoming obstacles.Tracking progress should include various metrics, not just weight.Plateaus are a normal part of the journey and should be anticipated.Creating supportive systems can enhance accountability and motivation.Having a bare minimum plan helps maintain progress during chaotic times.Community and support systems are vital for sustained motivation.New year reflections can guide personal growth and intentions.A worksheet to help you in setting realistic health and fitness goals for the new year: https://storage.googleapis.com/msgsndr/TzbYLnq6o1quBCN3SjZs/media/6940d38197c023cf095724c9.pdf Chapters: 00:00 Assessing Your Needs for Goal Achievement 09:11 Embracing Flexibility in Goals 11:55 Establishing Minimal Acceptable Actions 15:50 Creating Supportive Systems for Success 17:56 Identifying Personal Barriers and Triggers 25:48 Building a Support System 29:31 Tracking Progress Beyond the Scale 33:29 Navigating Plateaus and Challenges 38:13 Setting Intentions for the New Year Welcome to the UBOB community and movement! You can expect a new episode every other Tuesday! Instagram: https://www.instagram.com/ubobpodFacebook: https://www.facebook.com/ubobpodTikTok: https://www.tiktok.com/@ubobpod?_t=ZP-8yHNQsz4LWQ&_r=1YouTube: https://www.youtube.com/@ubobpodEmail us at ubobpod@gmail.com with feedback, questions, topic ideas! Your Anti-Diet Culture BFFs,  Sophia & Kristin

    46 min

  7. 12/02/2025

    13: How to Set Realistic Health & Fitness Goals for the New Year (Part 1)

    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 listeners to assess their needs and capacities to create sustainable habits that align with their personal growth journeys. A worksheet to help you in setting realistic health and fitness goals for the new year: https://storage.googleapis.com/msgsndr/TzbYLnq6o1quBCN3SjZs/media/692dff1bfd073a3778a895f3.pdf Chapters 00:00 Winter Weather and Personal Experiences 03:45 Community Engagement and Podcast Support 06:36 Reality TV and Cultural Commentary 09:43 Powerlifting Achievements and Emotional Journeys 12:00 Setting Realistic Goals in Competition 14:56 Empowerment and Women's Voices 26:22 Empowering Women Through Confidence 27:47 Discipline: A Gendered Perspective 31:03 Navigating Patriarchy in Social Media 35:05 Goal Setting for the New Year 36:42 The Importance of Internal Motivation 43:18 Understanding Your Why 49:07 Flexibility in Goal Setting 53:37 Action-Oriented Goals Over Scale-Based Goals 59:35 Building Habits for Sustainable Change 01:05:24 Introduction to the Series 01:05:26 Setting the Stage for the Year Ahead Welcome to the UBOB community and movement! You can expect a new episode every other Tuesday! Instagram: https://www.instagram.com/ubobpodFacebook: https://www.facebook.com/ubobpodTikTok: https://www.tiktok.com/@ubobpod?_t=ZP-8yHNQsz4LWQ&_r=1YouTube: https://www.youtube.com/@ubobpodEmail us at ubobpod@gmail.com with feedback, questions, topic ideas! Your Anti-Diet Culture BFFs,  Sophia & Kristin

    1h 6m

  8. 11/18/2025

    12: A Healthier Approach to Thanksgiving & The Holidays

    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 self-care and personal health goals. Key Takeaways: It's important to maintain a healthy mindset during the holidays.Setting realistic goals can help navigate holiday eating.Mindfulness in food choices can prevent feelings of guilt.It's okay to take breaks during family gatherings.Visualizing positive outcomes can help manage holiday stress.Establishing boundaries around body comments is essential.Staying consistent with workouts helps maintain balance.Navigating family dynamics, comments made, setting boundariesChapters 00:00 Introduction and Personal Updates 11:19 Celebrating Achievements: A Son's Cross Country Victory 20:43 Navigating the Holiday Season: Mindset and Strategies 27:50 Visualization Techniques for Mindful Eating 28:05 The Importance of Movement After Meals 29:11 Mindset Shift: Exercise as Celebration, Not Punishment 31:18 Creating Happy Memories Over Guilt During Holidays 32:23 Planning for Health and Fitness During Busy Seasons 33:14 Navigating Family Dynamics and Inappropriate Comments 39:02 Setting Boundaries and Responding to Comments 40:27 Creating Your Own Holiday Traditions 45:36 Experiences Over Material Gifts During Holidays Welcome to the UBOB community and movement! You can expect a new episode every other Tuesday! Instagram: https://www.instagram.com/ubobpodFacebook: https://www.facebook.com/ubobpodTikTok: https://www.tiktok.com/@ubobpod?_t=ZP-8yHNQsz4LWQ&_r=1YouTube: https://www.youtube.com/@ubobpodEmail us at ubobpod@gmail.com with feedback, questions, topic ideas! Your Anti-Diet Culture BFFs,  Sophia & Kristin

    52 min
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About

Welcome to Under the Barbell, Over the Bullsh!t -- the podcast where 2 coaches, Sophia and Kristin, cut through the noise of the fitness world and empower women to live for more than a before-and-after photo.  If you feel like you're hopping from diet to diet like it's your full-time job, or have ever thought to yourself: "There's so much conflicting information out there, I just don't know where to start." "I've always been taught to just eat less and move more, but it's not working." "I'm over diet culture but still want to get strong." "I just want answers about fitness and nutrition without the gimmicks" "I want to focus on what my body can do, not just how it looks." "I'm sick of the scale dictating my mood." This isn’t your average health podcast. If you're ready for strong opinions, simple sh!t that actually works, and zero shame — pull up a seat, grab your coffee (or your pre-workout) and hit play.  Your new anti-diet culture BFF's have arrived.

Information

  • Creator
    Sophia Bassett and Kristin Petrony
  • Years Active
    2025 - 2026
  • Episodes
    20
  • Rating
    Explicit
  • Copyright
    © 2026 Under the Barbell, Over the Bullsh!t
  • Show Website
    Under the Barbell, Over the Bullsh!t