The Fit Bottomed Girls Podcast
Fit Bottomed Girls
Recent Episodes
Let's be honest: most of us have tried to eat more vegetables—only to watch them slowly wilt in the back of the fridge. Or we associate veggies with bland, boring "diet food" and force ourselves to eat them when we're feeling guilty, not because we actually enjoy them.
In this episode, Alison chats with cookbook author Jess Smith, whose brilliant approach to vegetables reclaims them from diet culture and places them at the center of meals that are actually satisfying, flexible, and delicious.
Jess's cookbook Start With a Vegetable flips the script on meal planning. Instead of figuring out how to "squeeze in" veggies as a sad side dish, she shows you how to start with what you've got in the fridge and build meals that are full of flavor, fiber, and joy.
From systemizing grocery trips and smart storage strategies to go-to sauces and mix-and-match bowls, this episode is packed with practical ways to make veggies an easy, craveable part of your everyday routine—without adding stress, guilt, or rules that don't work for your life.
If you've ever stared into your fridge at a sad, soggy bag of spinach wondering where it all went wrong … this episode is for you.
Here's Why We're Obsessed with This Episode:🔹 It takes veggies out of the "diet food" box and makes them delicious again.
🔹 Jess gives real-world solutions for reducing waste without meal-planning your entire life.
🔹 The grocery store tips alone are worth the listen—no more forgotten produce in the crisper!
🔹 You'll walk away with ideas you can use this week (even if you hate meal planning).
🔹The vibe is realistic and anti-perfectionist for those of us who are busy and don't love to cook.
Don't Miss This Episode If…✅ You keep buying vegetables… and then throwing them away.
✅ You're trying to eat healthier but refuse to live off boiled broccoli.
✅ You grew up on overcooked veggies and still have trauma.
✅ You want to eat more plant-based meals but don't want to live in the kitchen.
✅ You're juggling family, work, and life and just need a damn shortcut.
What You'll Learn in This Episode:🎯 Why traditional meal planning might not work—and what to try instead.
🎯 The simplest veggie prep system to reduce waste and boost flavor.
🎯 Jess's favorite no-fuss sauces that transform any veggie from "meh" to amazing.
🎯 How to organize your fridge so your veggies don't die a slow death.
🎯 Ways to use one ingredient in multiple meals without getting bored.
🎯 Tips for incorporating more plant-based protein into your meals (no soaking dry beans required).
🎯 How to make cooking once and eating twice your new superpower.
About Jess SmithJess Smith is the writer and photographer behind the Inquiring Chef food blog. In addition to running the site which reaches over 8 million home cooks every year, she spent nearly a decade as chief recipe developer for the award-winning meal planning app Cook Smarts. She runs a popular cooking camp for kids every summer called Inquiring Chef Academyand in January she released a best-selling cookbook called Start with a Vegetable. Jess's recipes have been featured in popular publications like Parade, Hallmark, Raddish Kids, Livestrong, Self, Yahoo, NBC, HuffPost, and She Knows.
🔗 Resources & Links:
📖 Grab Jess's cookbook Start With a Vegetable
📲 Follow Jess on Instagram for insights and updates
👩🏻💻 Check out Jess's website for more recipes for real life
Sponsor ShoutoutThis episode was brought to you by Miles to Go Athletics. Take our app-based training community for a two-week no obligation test drive here.
Liked This Episode? Don't Forget to Subscribe!Enjoying the podcast? Make sure to hit that Subscribe button so you never miss an episode filled with insightful conversations. And don't forget to leave us a review—it helps more people discover the show! --Alison
Are you constantly pushing through fatigue, thinking you'll rest later—only to find that "later" never comes? In a culture that glorifies busyness, rest often feels like a luxury we can't afford. But what if we told you that rest isn't just a break—it's a performance-enhancing strategy?
In this episode, Erin Taylor joins us to unpack the truth about rest as fuel—why we struggle with it, how our mindset around rest is all wrong, and the small but powerful ways we can integrate it into our daily lives. We dive deep into the idea that rest is not something that just happens—it's a skill that requires practice, intention, and a shift in perspective.
From simple strategies to transition into true rest, to dismantling the cultural myth that busyness equals worth, this conversation will change the way you think about recovery. If you've ever felt like you "can't relax," or that rest feels inaccessible, this episode is packed with insights and practical tools that will help you reclaim your energy and focus.
Whether you're an athlete, an entrepreneur, or just someone who feels constantly on the edge of burnout, you'll walk away from this conversation with actionable steps to make rest work for you—so you can stop running on empty and start feeling fueled, focused, and fully present.
Here's Why We're Obsessed with This Episode:🔹 Erin reframes rest as a skill—not something that just happens, but something we must practice. 🔹 Small, in-the-moment rest strategies that you can use anywhere to recharge—no fancy spa days required. 🔹 The shocking ways busyness is hurting your creativity, focus, and even your workouts. 🔹 How rest directly fuels high performance, whether you're training, working, or just trying to function as a human. 🔹 The truth about weekend "rest"—why so many of us still feel exhausted on Monday morning.
Don't Miss This Episode If…✅ You feel guilty when you're not being "productive." ✅ You struggle to turn off your brain at night and get restful sleep. ✅ You know you need more rest, but don't know how to actually make it happen. ✅ You've ever said, "I can't relax" or "I don't have time for rest." ✅ You want to break free from the cycle of overworking, under-recovering, and running on fumes.
What You'll Learn in This Episode:🎯 Why rest isn't just "doing nothing"—it's an active process that enhances performance. 🎯 How to spot the warning signs that you're running on empty before you hit full burnout. 🎯 The role of transitions—how shifting between work, home, and sleep impacts your energy. 🎯 The "rest toolkit" method Erin swears by—and why having a go-to list makes all the difference. 🎯 How to make rest a daily practice—even when you feel like you have no time.
About Erin TaylorErin Taylor is an international recovery expert, writer, and yoga teacher. For 20 years she has coached professional athletes, everyday runners, pre- and post-natal women, office workers, and anyone looking to integrate practices that improve well-being and longevity. She is the creator of Balance Practice, a platform that offers practical tools to inspire and support mental and physical balance in all aspects of life. Erin is also the founder of Athletes for Yoga, the only athlete-led, on-demand video platform and app that puts yoga into the context of sport and well-being goals, and the author of books including Move, Rest, Recover and Work IN.
Learn more and practice with Erin at erintaylor.works.
🔗 Resources & Links:
📖 Grab Erin's book: Move, Rest, Recover: Your Practical Guide to Balancing Mind and Body 📰 Subscribe to Erin's Substack, Balance Practice for weekly insights and short yoga-inspired classes → SPECIAL OFFER: Get a FREE month here! 📲 Try Erin's Athletes for Yoga App—a library of yoga solutions for athletes 📸 Follow Erin on Instagram for insights and updates
Sponsor ShoutoutThis episode was brought to you by Miles to Go Athletics. Take our app-based training community for a two-week no obligation test drive here.
Liked This Episode? Don't Forget to Subscribe!Enjoying the podcast? Make sure to hit that Subscribe button so you never miss an episode filled with insightful conversations. And don't forget to leave us a review—it helps more people discover the show! --Alison
We often associate poor body image and body dissatisfaction with teens and adult women. But the reality that the roots of negative body image take hold much earlier than that.
In this week's episode, we dive deep into the science behind body image with Drs. Janet Boseovski and Ashleigh Gallagher, co-authors of Beyond Body Positive: A Mother's Science-Based Guide for Helping Girls Build a Healthy Body Image. This conversation is a must-listen for moms, caregivers, and anyone looking to foster a healthier relationship with their body and break the cycle of toxic diet culture.
From early childhood messaging to the impact of media, peer groups, and parental influence, our guests provide powerful insights into how body image is shaped across a woman's lifetime. They shed light on why body dissatisfaction isn't just something that appears in adulthood—it's cultivated from childhood and continues to be reinforced through various societal pressures.
Janet and Ashleigh also explore the difference between "body positivity" as it's commonly used today and what science actually tells us about fostering a positive body image. They challenge the mainstream conversation and offer practical, research-backed strategies for helping young girls (and their moms) develop a healthier, more resilient relationship with their bodies.
If you've ever struggled with body image or worried about the messages your child is receiving about their appearance, this episode is packed with actionable advice, insightful research, and hope for change. Let's move beyond just "feeling good in our bodies" and work towards a culture where women and girls can focus on who they are, not just how they look.
Here's Why We're Obsessed with This Episode:✅ It's not just another body image conversation—it's science-backed and deeply insightful. ✅ The authors bust myths around body positivity and introduce a healthier, more effective approach. ✅ Real-life, practical tools to help moms and daughters shift their perspectives on food, fitness, and self-worth. ✅ A deep dive into the lifelong impact of body image—from childhood through adulthood. ✅ Encouragement for women to step into their agency and redefine how they engage with their bodies.
Don't Miss This Episode If…🚫 You've ever struggled with body image yourself and want to break the cycle for the next generation. 🚫 You're a mom, aunt, teacher, or mentor who wants to help young girls develop a healthier self-concept. 🚫 You're tired of diet culture and the constant emphasis on weight, beauty, and appearance. 🚫 You've wondered why body dissatisfaction is so persistent and what actually works to change it. 🚫 You want a fresh, empowering perspective on self-worth that isn't about just looking in the mirror and "loving what you see."
What You'll Learn in This Episode:📖 The surprising science behind how body image develops from early childhood. 👩👧 How moms are the ultimate influencers of their daughters' body image—for better or worse. 🔬 Why positive body image isn't the same as body positivity—and why that distinction matters. 💡 The 3 biggest contributors to body dissatisfaction (and how to counteract them). 🍽️ The sneaky ways diet culture and fat talk show up in everyday parenting—and how to shift the narrative. 🏋️♀️ How physical literacy and movement impact body image (and why sports can be a double-edged sword). 💬 How to have real conversations with girls about body changes, confidence, and self-respect. 🚀 Practical, science-backed strategies for raising confident, resilient girls who see their bodies as powerful, not problems to fix.
About Janet and AshleighJanet Boseovski, PhD is a professor and head of the Department of Psychology at the University of North Carolina at Greensboro. She is Co-Director of the DUCK Lab, a child development lab at UNCG and she has studied social and cognitive development in early to late childhood for over 20 years. Janet serves on the Board of Directors of the Greensboro Science Center and the Jean Piaget Society for the Study of Knowledge and Development. She enjoys speaking to the public, and writing about, child development and well-being.
Ashleigh Gallagher, PhD is a senior lecturer in psychology at the University of North Carolina at Greensboro. Her research and teaching interests are in the areas of social cognition and gender, and she enjoys applying psychology beyond academic contexts. She enjoys applying psychology outside academia and has co-authored a book on the opportunities available to researchers who would like to do so as well (The Portable PhD: Taking Your Psychology Career Beyond Academia, American Psychological Association, 2020).
🔗 Resources & Links: 🎧 Beyond Body Positive - Grab your copy here (use code FLYER15 for 15% off) or here. 📖 Psychology Today Blog: Head Start for Healthy Body Image 📲 Follow Janet & Ashleigh on Instagram, Facebook, and LinkedIn here and here
Sponsor ShoutoutThis episode was brought to you by Miles to Go Athletics. Take our app-based training community for a two-week no obligation test drive here.
Liked This Episode? Don't Forget to Subscribe!Enjoying the podcast? Make sure to hit that Subscribe button so you never miss an episode filled with insightful conversations. And don't forget to leave us a review—it helps more people discover the show! --Alison
Why is it so hard to change our habits—even when we know what to do? If you've ever struggled with sticking to your health goals, finding motivation, or breaking free from self-sabotage, you're not alone. The real reason change feels impossible isn't about willpower or discipline—it's about your brain.
In this episode, we're diving deep into the neuroscience of behavior change with Dr. Kyra Bobinet, a leading expert on habit formation. She breaks down how a tiny but powerful part of your brain—the habenula—can either fuel your motivation or shut it down completely. And, most importantly, she shares exactly how to work with your brain instead of against it to make lasting changes.
Forget the outdated advice that says you need more self-control or rigid discipline to succeed. Dr. Kyra introduces the iterative mindset method, a science-backed approach that helps you break free from failure cycles and finally create habits that stick—without shame, frustration, or burnout.
If you've ever found yourself falling into the know-do gap (where you know what you should be doing but just can't seem to do it), this episode is a must-listen. You'll leave with a new perspective on motivation, habit-building, and why failure is actually an illusion.
Ready to rewire your brain for success? Let's dive in.
Here's Why We're Obsessed with This Episode✅ The brain mechanism that controls all your habits (and why you've never heard of it before) ✅ Why "more willpower" isn't the answer to behavior change ✅ The biggest mistake people make when trying to create new habits ✅ How to break free from the know-do gap and take action effortlessly ✅ Why failure is an illusion—and how shifting your mindset can change everything
Don't Miss This Episode If…➡️ You struggle with motivation and consistency in your health or fitness goals ➡️ You've tried and failed at building new habits and feel stuck in an endless cycle ➡️ You believe you lack the discipline to make lasting changes ➡️ You feel frustrated every time you "mess up" and want to stop the self-sabotage ➡️ You want a science-backed approach to rewiring your brain for success
What You'll Learn in This Episode:🎯 How the habenula controls motivation—and why it might be sabotaging you 🎯 The iterative mindset method and why it's the real key to lasting habit change 🎯 Why most habit-forming strategies fail (and what actually works instead) 🎯 How to reframe setbacks so they don't derail your progress 🎯 The truth about long-term behavior change—and why it takes longer than you think 🎯 How to work with your brain's natural wiring to build habits that stick
About Dr. Kyra BobinetKyra Bobinet, MD, MPH, has passionately pursued and studied the truth about behavior change for nearly three decades as a physician, public health leader, healthcare executive, and behavioral expert. An award-winning health innovator and thought leader, Dr. Bobinet has an MD from UCSF School of Medicine and an MPH from Harvard University.
She belongs to the Stanford Medical School AIM lab, where she has taught on health behavior change, and is CEO/founder of Fresh Tri, a behavioral software company based on the latest neuroscience of habit formation and lasting change.
Her first bestselling book, Well Designed Life, is a collection of globally influential brain science and behavior change.
Dr. Bobinet is an enrolled member of the Leech Lake Band of Ojibwe in Minnesota. She enjoys meditation, horsemanship, and herbalism and lives with her family and animal and plant teachers in the Santa Cruz Mountains.
Resources & Links:🔗 Connect with Dr. Kyra Bobinet on LinkedIn, Instagram, and her website 📖 Grab her book: The Unstoppable Brain: The New Neuroscience That Frees Us From Failure, Eases Our Stress, and Creates Lasting Change 📲 Download the FreshTri App (FREE, no ads, no data selling) for habit-building support
Sponsor ShoutoutThis episode was brought to you by Miles to Go Athletics. Take our app-based training community for a two-week no obligation test drive here.
Liked This Episode? Don't Forget to Subscribe!Enjoying the podcast? Make sure to hit that Subscribe button so you never miss an episode filled with insightful conversations. And don't forget to leave us a review—it helps more people discover the show! --Alison
What if the key to thriving in motherhood isn't "bouncing back" to some old version of you—but moving forward into new postpartum potential and opportunities?
In this empowering episode, I sat down with coach and former elite CrossFit athlete Marlene Andersson to dive into the pressures women face around "snapping back" after pregnancy.
Together, we unpack the cultural myths that keep high-achieving women stuck in unrealistic expectations and explore a mindset shift that prioritizes self-compassion, growth, and sustainable health over outdated body ideals.
Marlene shares her deeply personal journey—from being an elite competitor at the top of her game to navigating the identity shift that comes with motherhood. With refreshing honesty, she describes the struggle of balancing a driven, perfectionist mindset with the unpredictable nature of raising a child.
She also walks us through her Mighty Mom Blueprint, a four-step strategy designed to help mothers build strength—mentally and physically—without burning out or sacrificing precious time with their families.
If you've ever felt overwhelmed by the pressure to "get your body back" or struggled to balance your ambitions with the realities of motherhood, this episode will shift your perspective in powerful ways. Get ready to rethink what it means to be strong, healthy, and successful as a mother—and as a woman.
Here's Why We're Obsessed with This Episode🔥 Marlene's raw and honest take on why bouncing back is a myth that sets women up for failure.
💪 A relatable, no-nonsense discussion about why women are expected to evolve in every area—except when it comes to their bodies.
🧠 The deep dive into how high-achievers struggle with perfectionism and adjusting expectations in the postpartum period.
Don't Miss This Episode If…✅ You've ever felt pressure to "get your pre-baby body back" (and maybe even guilt that you haven't).
✅ You're a high-achieving woman struggling to adjust to the unpredictability of motherhood.
✅ You find yourself overwhelmed by the expectations of doing it all—parenting, fitness, work, and more.
✅ You want practical, sustainable strategies for staying healthy and strong without punishing yourself.
✅ You've ever battled perfectionism and the fear of "not doing enough."
What You'll Learn in This Episode:- Why the concept of "bouncing back" is a damaging illusion—and what to focus on instead.
- How to shift your mindset from self-criticism to self-compassion while pursuing your goals.
- The Mighty Mom Blueprint—Marlene's four-step strategy for building a strong, healthy body and mind in motherhood.
- How to set goals that actually stick (hint: it's not just about SMART goals).
- Why sustainable habits—no matter how small—lead to long-term success.
- The key to trusting your body, listening to its needs, and ditching diet culture for good.
- The biggest mistakes women make when trying to "fix" their bodies after pregnancy—and what to do instead.
As a former CrossFit Games athlete and busy toddler mom, Marlene brings the lessons from her athletic career into her postpartum coaching. Inspired by her own challenges balancing self-care, family, and career, she developed the Mighty Mom Blueprint—a 4-step strategy that blends the athlete's mindset with the realities of motherhood, helping moms move beyond the pressure to 'bounce back' and embrace their strongest, healthiest selves.
Connect with Marlene & The Mighty Moms Community Sponsor ShoutoutThis episode was brought to you by Miles to Go Athletics. Take our app-based training community for a two-week no obligation test drive here.
Liked This Episode? Don't Forget to Subscribe!Enjoying the podcast? Make sure to hit that Subscribe button so you never miss an episode filled with insightful conversations. And don't forget to leave us a review—it helps more people discover the show! --Alison