Send us a textThanks for listening to another episode of The Women’s Fittest Podcast, this is episode #139 with coach Sarah Ford Bishop! I thoroughly appreciate Sarah’s combined knowledge as an educated evidence-based coach, and her life experience as a bikini competitor who’s gained 30lbs through bodybuilding and ED recovery. This chat covers everything you need to get started on your new years health goals —right now! Optimization is an often overly-used word and in this episode Sarah and I help refine and redefine it for you, the individual. Follow along as we discuss practical solutions for managing the 5 pillars (sleep, stress, water, nutrition, and exercise) with some rabbit holes intermixed. Always a pleasure Sarah! Thank you for sharing you! Topics Covered:Positive practical example story to kick us offWhat is your optimal versus what is optimal Slow progress and practicing habits to continue progress Assessing your diet: Whole Foods versus processed foods finding the balance between what’s best for you and what’s best Is an insulin spike bad and causing you to gain weight Weight bearing training as a beginner and starting small Exercise for caloric burn versus a food deficit Purpose of tracking steps The last 5-10lbs: after a heavy fat loss phase (20lbs or more) what does it take to, for example, see abs? (Is it worth it?)Happiness happens in the process of success with wins of choices and adherence not always in the result or the physical goal (the dopamine hit in the process) Inventory of the 5 pillars: Sleep, Nutrition, Training, Water intake & Stress management and where you need/can make improvements Water intake Unlearning diet culture and under-eating when trying to build muscle Is recomping an option for most women?Are you always super-setting? Discussion on the importance of rest periods and how long should you rest between sets for hypertrophy Assessing myths practically to self-debunk Follow Sarah and who she follows for good evidence-based teachers/coaches/infoSubscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22Support the show: https://www.buymeacoffee.com/buffcake22ACoaching inquiries or to contact me email Debra: [email protected] Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22Support the show

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“What did the council decide on item 42?” — answered with the speaker and the moment.

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