Sohee Carpenter, PhD, CSCS,*D

Exercise is not a reliable weight loss tool 🗣️ For those who are pursuing fat loss as a goal, it’s important to understand that indiscriminately doing more and more exercise in the hopes of seeing faster results is not a sound strategy. Depending on the exercise modality, intensity, and duration, some individuals will actually experience an uptick in hunger and appetite. This does not mean exercise is pointless - not even a little bit! We’d be remiss if we didn’t emphasize that the exercise is extremely beneficial for our health regardless of how it changes our body weight and body composition. However, when it comes to physical activity for body composition purposes, it’s better to be intentional and judicious about what and how much gets added into your routine. In episode 9 of the All or Something Podcast, @Ben Carpenter and I cover 10 science-backed ways to lose body fat and improve your health - without dieting. Find us on YouTube as well as all major streaming platforms. 🎧

Yesterday was our 4-year elopement anniversary, so of course we had to do a part 4 of “my husband acting like me” 😂 @Ben Carpenter

You do not have to lift heavy to grow muscle 📢 💪 (Of course, “heavy” is relative, and you could make the argument that you still want to lift heavy for your given rep range, meaning your last few reps should still be challenging. In the context of this study and video, “heavy” is referring to lifting higher loads for lower reps.) DOI: 10.1113/JP289684

This year was really joyous in some ways and difficult in others. I’m reminded that multiple feelings can exist at the same time - pride and heartbreak, excitement and grief. ❤️‍🩹 I wanted to take a few moments to acknowledge all the ways I did my best to show up, keep my heart open, and stay true to me. 🫶

I know I can’t be the only one who’s experienced more food aversions than cravings throughout pregnancy! 🤨 But to the surprise of no one, Asian food has maintained a consistent go-to that I still find so yummy. That’s why I’m so happy about meal kits from @pulmuone_usa like this Pad Thai meal. All the essential ingredients you need are included - no need to shop for extras! You’re telling me I can have a hot, delicious, flavorful meal ready in minutes without having to leave my house? I’m in. 😋 What have been some of your pregnancy cravings? #PulmuonePartner #ad

Ringing in my 36th birthday with so much love in my life 🥹@Sierra Nielsen @juliaglanz @Danielle Pascente @Dr. Jen Fraboni, DPT @Marcus Martinez @Ben Carpenter

Give me a hot, tasty, high carb meal that I can put together quickly and easily, and I’m a happy gal! I’m so over the days of trying to keep my meals low calorie and low carb when it never worked for me. I’ve since learned that I feel my best consuming starchy carbs multiple times a day. I’m far more likely to actually feel satiated rather than left feeling like something is missing. Even better when it’s an Asian comfort meal! The Stir Fry Udon with Korean BBQ Stir Fry from @Pulmuone USA hits the spot - and it’s ready in less than 10 minutes from start to finish. Pair with their Authentic Korean Kimchi (and as a Korean, I appreciate that this is the real deal straight from Korea 🇰🇷🤭). ✅hot ✅high carb ✅tasty ✅quick #PulmuonePartner #ad

Keep 👏 moving 👏 your body 👏 (safely and within reason) throughout pregnancy! 👏👏 Barring medical complications, consistent exercise is great for both the expecting individual as well as the baby - meaning it becomes doubly beneficial. 🤰🏻🥰 Make modifications as needed. Adapt exercise type and intensity to your individual circumstances. And stay active! 💪 #createdwithadidas #adidastraining @adidas

This is your sign to do an awkward family photoshoot with your friends 😐😭🤣 @Sierra Nielsen @Danielle Pascente @Dr. Jen Fraboni, DPT @Ben Carpenter @juliaglanz @Marcus Martinez @DrDomDPT

“I felt bamboozled” 🤯 Tell us how you really feel about the first trimester 🤣 Can anyone else relate? In Episode 3 of the All or Something Podcast, we’re diving deep into my first trimester and everything we’ve learned so far about pregnancy, symptoms, and the emotional ups and downs of early parenthood. Find us on all major streaming platforms! @Ben Carpenter We also answered your questions about pregnancy, trying to conceive, and first trimester experiences, including: ➡️Did we always want children, and how did we know we were ready? ➡️How long were we trying before we got pregnant? ➡️How did we handle the mental load of unsuccessful attempts? ➡️Do I have any fears about her body changing during pregnancy? ➡️Any fears about becoming a mother for the first time? ➡️How am I managing nutrition and healthy eating while pregnant? ➡️Will I release a pregnancy or prenatal exercise program? ➡️When did morning sickness start, and what cravings or aversions showed up? ➡️What were the hardest recurring first trimester symptoms? ➡️What was my experience with pregnancy-related sciatica? ➡️How has my husband supported my throughout the first trimester? ➡️What changes have I noticed that no one else seems to talk about? ➡️The single most important thing I have learned about pregnancy so far? Whether you’re pregnant, trying to conceive, or simply curious about what the first trimester is really like, this honest conversation covers the physical symptoms, emotional challenges, and unexpected moments that don’t often get discussed.

Some exercise modifications I’ve made now that I’m well into the 2nd trimester of pregnancy! A few important reminders: ➡️No, you absolutely do not have to perform back squats, deadlifts from the floor, bench press, or barbell hip thrusts - pregnancy or otherwise. You technically don’t have to lift with barbells ever! However, many lifters such as myself genuinely enjoy these movements and would like to keep doing them as much as possible with modifications as needed. ➡️Everyone’s pregnancy experience is different, therefore exercise swaps and tweaks people may or may not have to make will also differ. The changes I’ve made may or may not be appropriate for you. ➡️“Exercise type and intensity should be adapted to the individual’s fitness level, medical history, and characteristics of the ongoing pregnancy” (PMID: 34478617). Even high-intensity exercise can be fine if the pregnant individual is accustomed to that level of exertion. If you’re concerned about exercise being harmful for your growing baby, warning signs to look out for include: vaginal bleeding abdominal pain regular painful contractions amniotic fluid leakage dyspnea before exertion dizziness headache chest pain muscle weakness affecting balance calf pain or swelling However, let’s stop the fearmongering that any amount of physical exertion is inherently bad during pregnancy. Exercise is extremely beneficial for both the expecting individual as well as the baby. For those without medical complications and contraindications, we should be encouraging regular physical activity - always within reason and with appropriate modifications. 💪

The moments when we realized that I (Sohee) would indeed be finishing the NYC Marathon at nearly 18 weeks pregnant. 🥹 @Ben Carpenter Listen to the full episode at the All or Something Podcast on all major podcast streaming platforms 🎧

Forgot to mention another unexpected symptom: nighttime calf cramps 😩 #pregnancy #2ndtrimester

Full bellies, even fuller hearts 💕 Grateful for friends who gather together to share delicious food and make memories together 🍴 Can you tell that food is my love language? 😁 @Sierra Nielsen @VenusFit @juliaglanz @Bethany Shadburne @jjarel @Ben Carpenter @Dr. Jen Fraboni, DPT @Rachel @Marcus Martinez #friendsgiving

Sharing our 2025 wins of year at last night’s Friendsgiving 🍂🥰 When all is said and done, it’s these kinds of moments with the people in my life that I will remember most fondly. 🥹 #friendsgiving #friendsgivingideas