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Before & After - A Body Image Podcast

46 Episodes

63 minutes | Jan 30, 2023
ARE ALL CALORIES EQUAL??
Oh calories...we have counted you, tried to burn a lot of you, obsessed over you and then macros came along, so we started counting them instead!  But which is more important?  Are all calories equal?  Do we burn them in the same way as our friends?  What is the best way to burn them?  Heck what even is a calorie?? So many questions and while we don't profess to have all the answers we at least try to talk about some of the most common conundrums when it comes to calories and have a couple of suggestions on how to burn them the FUN way. Happy listening!
79 minutes | Jan 15, 2023
Top 10 Aging Fears
Try as we might, we are not immune to fears surrounding aging!  Many of those involve the inevitable aesthetic challenges that come with time in the sun, decades of gravity and hormones but we also talk about fears surrounding decline of health or ability to use our bodies in the way that we want to.  We eventually determine that broccoli is the solution (no matter what the question). Happy New Year and happy listening!
56 minutes | Dec 30, 2022
New Year New You, Transformations and Rethinking those Goals
We couldn't possibly let the last episode of the year go by without talking about those "New Year New You" transformation plans!!  Much to Hannah's delight, Rachel admits to reassessing the "I want to see my abs" goal in favor of a performance related goal and Hannah determines that for once she really isn't unhappy with where she is at and the goal is more fine tuning than complete transformation.   Here's to a fabulous New Year, lots more fun episodes and plenty of goal crushing!! Happy listening and thanks for tuning in this year, we appreciate all of our listeners. 
63 minutes | Dec 15, 2022
That was a BIG day!!
After a brief hiatus due to family emergency travel and the flu we are back!  We had to change track at the last minute so we straight up free-styled this one and ended up having a great conversation about real connection with your partner and the role community plays in physical and mental health and well being.  Will Hannah successfully learn how to skate?  Should Rachel take up birding? We also get to chat about Hannah becoming a Board Certified Health & Wellness Coach on the same day as getting her USA passport.  It's funny how both of those processes took 5 years and the universe conspired that both goals would be complete on the very same day. Happy listening!
74 minutes | Nov 15, 2022
Unrealistic Goals Got Me Again...
We have all been there and made grand plans to keep up with our regular fitness routine while traveling.  Then time zones, busy schedules, gym access and a myriad of other obstacles make it seemingly impossible to get even close to those goals we confidently set!  In this episode Rachel admits to setting unrealistic goals for a recent business trip to DC and we attempt to reframe her "failure" and make some action steps for the next trip. If you have every struggled with maintaining some kind of routine while you are away from home, tune in for some tips on how to stay on track and motivated to keep doing the stuff that you know makes you feel great! Happy listening!
67 minutes | Nov 1, 2022
Striking Moments of Self Awareness
Annnnddd we are back!!  Thanks for your patience while we took a little unscheduled time out to catch up on life.  From here on we will be back to our regular schedule of 2 episodes per month. We kick off Season 2 Episode 1 with a recap of life since we last recorded.  Then we jump into a conversation around those moments in life where you suddenly get a rude awakening and realize things about yourself you had previously been blissfully unaware of.  Such as the reason you have not been scouted to be the next top supermodel is not actually because you were not in the right place at the right time but because you simply aren't a long legged beauty.  Or maybe you might never get selected to appear on the wall of the glamor shots store in the mall because being a bespectacled nerd is not the in look. Thanks for listening and we hope you enjoy!
73 minutes | Jul 15, 2022
STOP FIGHTING YOURSELF!!
Shout out to the Morning Chalk Up for doing a series of articles featuring their female contributors about their experiences surrounding body image (Fighting the Stories in Our Heads: A Series on Body Image).  We review each awesome write up and talk about how our own experiences relate. If you have ever felt too big, too small, not strong enough or even thought about comparing yourself to others then give this a listen.  A common theme emerges that at some point we have all experienced some issues with our own body image and in many cases this has been initiated or at least exacerbated by others in our environment.  We are all a work in progress! Happy listening!
52 minutes | Jun 30, 2022
Exploring diverging goals within a relationship
We snuck this one in between meetings so it is a little shorter than usual but a good one none the less!  We jump into a topic that we both have experience with but from opposite sides of the spectrum - what happens when you and your partner have goals that don't align?  From extreme discipline to emotional eating both Hannah and Rachel make reference to their experiences of navigating the pandemic with partners who tackle stress and emotions in a very different way.  We talk about the lessons learned and the importance of having a growth mindset.
74 minutes | Jun 15, 2022
Destination Postcard Part 2
10 Episodes ago Rachel was the subject of the destination postcard and in this episode we change roles and Rachel guides Hannah through the same exercise.  What does Hannah's future look like?...Well you will have to tune in to find out but needless to say Rachel does a great job and we learn that if nothing else, a porch will be a feature! We also revisit our last conversation and discuss how we both immediately felt silly for feeling the need to "look a certain way" when we go to the Crossfit Games. Thanks for listening!
67 minutes | May 30, 2022
Contemplating change (and looking forward to the Crossfit Games)
We didn't have a plan so we went with the flow to see what would come up!  Turns out we are both going through a period of change and we both feel the same "pressure" to look good when we attend the Crossfit Games in August.  Reflecting on previous podcasts about the destination postcard, sphere of control, values and identity we quickly realize that looking good actually means we want to feel healthy, happy and confident!  This episode will definitely have a follow up as we process the changes we are going through and try approach life as our true authentic selves with kindness and self compassion (and treats because June is birthday month!!) Happy listening!
69 minutes | May 15, 2022
When life gives you lemons. Part 2.
If you only ever listen to one episode of our show, choose this one!  Back in Episode 26 we interviewed Rebecca Shingledecker, Crossfit Games Adaptive Athlete and true inspiration.  After experiencing multiple traumatic brain injuries, Rebecca's grit and determination got her to the Crossfit Games in 2021.  When we last spoke she was preparing to compete at the Wheel Wod Games in November 2021.  But life had other ideas.  As Rebecca herself describes it she felt like a "crap magnet".  It started with a shoulder injury, then tragically her beloved husband passed and then she found herself in surgery again but this time for a severely herniated disk. While she may have every reason to give up or feel angry about what she has had to deal with, Rebecca has instead chosen to be grateful for every moment she had with her husband, to approach her return from injury with the same positive mental attitude and to share her experiences of dealing with grief through her website www.prolemonademaker.com This lady is one of life's true inspirations and her before and after story is a testament to her incredible strength emotionally, physically and mentally. Thank you for listening!
71 minutes | Apr 30, 2022
Navigating The Training Slump
Are you motivated by the destination or the journey?  Either way there is a good chance that at some point you run out of steam and start to question why you bother getting up every day to train.  In this episode we discuss our different approaches to training and how we have pushed through the times of 'slump' to find the motivation again on the other side.  If you can relate to that sudden disconnect from a regular training routine then tune in to find out how we have navigated the times when motivation has waned and what has got us inspired again. Happy listening!
69 minutes | Mar 30, 2022
Rules & Permissions
Are you even aware of the rules that you live by?  Maybe you tell yourself you can't eat after 7pm (looking at you Hannah) or you are not allowed to buy cheese (oh hello Rachel).  In this episode we investigate the rules that we have lived by and decipher which ones no longer serve us and why and which rules still serve us well and have morphed into permissions.  So grab a pen and paper and play along with us to discover those rules that exist in your life.  Ask yourself 'how's that working out for you?'. Thanks for listening!
75 minutes | Mar 15, 2022
Plastic Surgery, Ageing & Baldness (from a male POV)
We finally got ourselves a male guest and what an awesome conversation we had.  On this episode we chat with Andre, a plastic surgeon based in Ontario and long time friend of Rachel's.  We discuss the world of plastic surgery, steps taken by surgeons to identify potential body dysmorphia prior to surgery and what it takes to maintain the results.  We also discuss the difference in ageing process between men and women and how society perceives and accepts things like gray hair and hair loss.  And if you haven't heard us say it before, we round out our chat with confirmation from Andre that lifting weights is essential to good health as we age (and no you won't suddenly get bulky!!). Thanks for listening!
72 minutes | Feb 28, 2022
Burpees In Bloomers?!?!?
After reviewing diet trends and body shapes over the last century, we decided to take a look at workout clothing trends so we got back to our Google research.  From wool bloomers and sailor collars to leg warmers we got it covered.  We also shed light on how to test for squat proof leggings and allude to our experiences of wearing inappropriate colors during heavy lifting and double unders (you will understand when you listen!!). Thanks for tuning in!
69 minutes | Feb 15, 2022
Mindset & Metrics
A much needed conversation sprinkled with some pretty awesome breakthroughs regarding tracking metrics and how that affects your life.  We discuss the effect the number on the scale has on an emotional level and how our current obsession with tracking bio metrics has lead so many of us to forget to pay attention to the fundamental practice of checking in with how you actually feel. Why does a number matter anyway?  And how do you begin to change your mindset from needing to know every number associated with body composition, sleep, performance etc. Happy listening!
65 minutes | Jan 30, 2022
Scars Tell a Story
We made it to Episode 30 which is allegedly the average number of episodes a podcast lasts for.  This technically means that after this episode we will have surpassed average and can start to bring you some epic content!! ;) But seriously thanks for listening so far and we are excited to continue the conversation way beyond 30 episodes. In this episode we chat about our scars, where they came from and the stories they tell.  We didn't plan to get into graphic detail but somehow we found our way there so trigger alert be prepared for some chat that is not for the faint hearted!!  Also should out to all those learning to box jump as we pay homage to all the shins that have been bitten by boxes! Happy listening!
68 minutes | Jan 15, 2022
Goals, Willpower & Priorities
Well that was an unexpected break!  Between work, travel, holiday stuff and now Covid we have been a little distracted but thank you for being patient and we really appreciate all of the requests for more podcasts!  We are back!!  We decided to change up the schedule just a little and will now be releasing 2 episodes per month on the 15th and the 30th so put that in your calendars! Episode 29 is packed with our thoughts on goal setting and what it takes to achieve those goals and a check in on that mythical willpower that we all hope shows up on January 1st.  We talk about the difference between outcome and behavior goals and what we are both prioritizing for 2022. Thanks for listening and we are excited to be back!
72 minutes | Nov 20, 2021
Cutting Weight & Destination Postcards
We are back!  After a mini break we regroup to catch up on life and check in with all things health, wellness and fitness.  We take a deep dive into Hannah's experimental weight cut, the expected side effects and some that took her by surprise.  After 4 Weeks, 4 pounds of fat loss with no loss of lean mass and a final percentage body fat of 11.6%, Hannah comes to the ultimate realization that finally after so many years of being overly focused on aesthetic goals, she really values performance over aesthetics!  We then play around with creating a Destination Postcard for Rachel to help clarify her fitness goals for the future with some interesting results! Happy listening!
62 minutes | Oct 30, 2021
Live from the tent!
We may be camping but that doesn't stop us from recording the podcast!  Coming at you live from the tent, we talk about weight cuts and the different experiences we are having between the healthy slow approach cut that Rachel is on and the physique show cut that Hannah is half way through.  We highlight the importance of having a plan to get into and out of any kind of extreme cut and how willing we are to make the kinds of 'trade off' necessary to live at lower body fat percentages.  Sprinkle in some references to genetics and epigenetic factors and voila you have episode 27.  Happy listening!
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