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

    21: Training Methods For Muscle Growth

    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 The Power of Community in Competition 09:48 Reflections on Personal Growth and Achievements 12:39 Navigating Challenges Post-Cancer 15:25 Exploring New Training Avenues 18:31 Balancing Powerlifting and Mobility Training 26:13 Inspiration from Competitions 27:37 Exploring Competitive Options 29:08 Discovering Olympic Weightlifting 30:28 The Importance of In-Person Training 34:57 Learning New Skills for Fun 37:30 Personal Stories of Growth 40:37 Relatable Experiences in Fitness 42:46 Modeling the Journey to Success 46:55 Starting Your Fitness Journey: The Importance of Foundations 50:54 Understanding Training Methods: Reps, Sets, and Modalities 54:49 Exploring Pyramid Sets and Run the Rack Curls 59:41 Drop Sets: Maximizing Muscle Fatigue 01:02:58 Tempo Training and Isometric Holds 01:08:38 Powerlifting Techniques and Strategies 01:11:27 The Importance of Pauses in Lifting 01:14:16 Understanding Myo-Reps and Activation Sets 01:17:57 Exploring Tempo and Mind-Muscle Connection 01:23:29 Innovative Workout Techniques and Finishers 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 32m

  2. MAR 10

    20: Are High Reps Better For Women?

    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. Key Topics Myths about women and muscleThe impact of marketing on fitness perceptionsHow to effectively build muscle and tone Myth of toning and bulkingOptimal rep ranges for muscle growthProgressive overload and volumeBody perception and self-criticismTraining phases and changing stimuliChapters 07:15 Struggles with Evening Routines 17:00 Breaking Bad Habits and Hustle Culture 21:19 Hot Takes and Upcoming Competitions 21:56 Training Updates and Injury Management 25:42 Workout Duration and Focus 34:00 Marketing Myths in Fitness 39:29 Understanding Muscle Tone and Training 45:01 Understanding Muscle Building Myths 47:41 Perception of Body Image and Bulkiness 50:16 The Science of Toning vs. Bulking 54:01 Debunking Common Fitness Myths 58:01 The Importance of Phases in Training 01:00:58 Rep Ranges and Muscle Building 01:06:27 The Role of Adaptation in Fitness 01:10:49 Understanding Muscle Adaptation and Strength Training 01:13:02 The Importance of Rep Ranges in Strength Training 01:14:22 Workout Structure: Compound vs. Isolation Movements 01:17:12 Managing Expectations in Fitness Goals 01:19:17 Maintaining Muscle During Life Changes 01:22:19 Humor in Fitness: The Menopause Calendar Idea 01:25:12 Exploring New Training Modalities 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/Sal's book on exercise science - https://www.amazon.com/sal-exercise-science Email us at ubobpod@gmail.com with feedback, questions, topic ideas! Your Anti-Diet Culture BFFs,  Sophia & Kristin

    1h 30m

  3. FEB 24

    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

  4. 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

  5. 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

  6. 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

  7. 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

  8. 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
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Trailer

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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
    22
  • Rating
    Explicit
  • Copyright
    © 2026 Under the Barbell, Over the Bullsh!t
  • Show Website
    Under the Barbell, Over the Bullsh!t

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