The Barbell Lifestyle Podcast

Christina & Marissa sit down with business owner & life coach Rhysa Sisco to discuss how to get yourself unstuck by learning to regulate your nervous system!

(0:00) - Intro

(1:40) - Rhysa’s Story

(10:05) - What Does She Do? 

(11:31) - Your Nervous System & Your Emotions

(18:20) - The Power of the Nervous System

(23:25) - Nervous System Overview 

(31:38) - Best Practice For Reacting to Nervous System Queues

(42:19) - What Are Realistic Results?

(55:40) - Your Body Will Protect You

(1:13:47) - Tools To Regulate Nervous System

Want to reach out to Rhysa? 

Instagram: @regulatewithrhysa

Website: regulatewithrhysa.systeme.io

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Christina & Marissa chat about the best foods for fat loss! Once you’ve hit all the big rocks, its time to focus on food choice, choosing lean sources of protein, and making sure your food is high quality. Learn all that and more this week!

(0:00) - Intro

(8:18) - Food Quality 

(15:50) - Know Where You Are 

(19:51) - Food Choice 

(26:18) - Protein

(35:00) - I’M SO FULL

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Christina & Marissa talk about how to get JACKED! They discuss hypertrophy, and the three pillars of muscle growth! (featuring a tiny special guest!)

(0:00) - Intro

(4:40) - What is Hypertrophy?

(8:38) - What Contributes to Muscle Growth? 

(13:18) - Progressive Overload

(16:16) - Recovery

(18:23) - Nutrient Status

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Christina & Marissa discuss how to overcome self-sabotage. Taking control of your life and fitness is hard enough, but adding self-sabotaging behavior makes it nearly impossible. In this episode, you’ll learn how to move away from that behavior all together! S3E23

(0:00) - Intro

(3:05) - What Is Self Sabotage? 

(8:15) - How Does Self Sabotage Present? 

(15:54) - The Tire Analogy 

(23:40) Specific Self-Sabotage Behaviors 

(32:50) - Identity

(38:45) - Be Open To Change

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Christina & Marissa sit down with business owner & fitness coach Travis Dalrymple to discuss limiting beliefs and how to identify & overcome them!

(0:00) - Intro

(2:19) - Travis’ Background

(4:57) - What Are Limiting Beliefs? 

(9:15) - Limiting Beliefs Framework (Thought, Feeling, Emotion, Action)

(20:00) - How To Become Aware of Limiting Beliefs

(24:45) - When Are People Ready For Change?

(30:50) - Flipping the Script

(40:05) - How Do We Stay In Reality? 

(52:53) - Emotions Drive Actions 

(56:04) - What is Your Best Advice for Living a Healthy Lifestyle?

Want to reach out to Travis? 

Instagram: @travdalrymple // @impactfitnesscoachingacademy

Website: www.impactcoachacademy.com

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Christina & Marissa chat about how to become unstoppable on your fitness journey! Investing in yourself, resisting temptation through accountability & understanding how to adapt in and out of your routine are all key factors!

(0:00) - Intro

(6:44) - Lean In

(12:57) - Temptations & Accountability

(20:27) - Committing To The Process

(26:27) - Routine is KEY 

(31:10) - Autopilot

(36:00) - Can I Be Successful Out of My Routine? 

(41:51) - Small Changes Add Up

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Christina & Marissa talk all about how to get yourself out of a rut! Sure, the title might be a bit over the top but this episode will give you tactical takeaways for how to control your feelings, act on them, and come out the other side controlling what you can control.

(0:00) - Intro

(6:24) - Taking Ownership

(10:45) - Boundaries 

(18:47) - YOU Control How You Feel

(28:28) - Feel Your Feelings, Then Act! 

(36:26) - Think About YOU

(43:02) - State of Suck 

(47:52) - What Can You Control? 

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Christina & Marissa sit down with best selling author & psychologist Gay Hendricks, and they discuss the upper limit theory, pure consciousness & how to keep yourself on track after something goes your way!

(0:00) - Intro

(2:21) - Gay’s Background

(5:35) - The Wounded Healer 

(11:40) - Pure Consciousness

(20:05) - Advice For Making Change

(28:33) - Be Open

(31:24) - What Is The Upper Limit Problem? 

(40:00) - Conscious Luck

(42:47) - Wrap-up/Summary

Want to reach out to Gay? 

Instagram: @hendricks.gay

Website: www.hendricks.com // www.foundationforconsciousliving.org

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa go deep on the best ways to shred for summer! This episode is full of advice on how to get in the best shape of your life as the weather gets warmer!

(0:00) - Intro

(4:11) - Sustainable Calorie Deficit

(8:53) - Eat Enough Protein! 

(12:50) - Steps Are NEAT

(19:19) - Strength Training! 

(26:15) - Sleep Sleep Sleep! 

(30:10) - Stress Management 

(35:57) - Hydration

(39:00) - Manipulating Variables 

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Another episode of the mini series with Marissa is here! This week, she go into the top 3 reasons you may be overeating, and give you some strategies to reverse that!

(0:00) - Intro

(1:34) - Don’t Skip Breakfast! 

(6:27) - Protein Matters

(10:10) - EAT MORE! 

(12:40) - Summary/Wrap-up

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa give you all the details on reframing! Looking at things from a different perspective can be helpful in achieving your goals, and in this episode you’ll get some tips and tricks to help!

(0:00) - Intro

(2:35) - What Is Reframing?

(5:08) - Why Is It Important?

(6:40) - Prioritize Yourself

(13:20) - Control The Controllables

(19:30) - It’s Deeper Than Surface Level

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa talk about the constant work it takes to stay in the right energy state. This episode goes deep into controlling your energy, and learning how to shift your energy state when you’re feeling unmotivated!

(0:00) - Intro

(5:56) - Hierarchy of Needs

(11:00) - Stress

(13:10) - You Are in Control

(23:32) - How to Shift Your Energy State

(29:07) - Feeling Unmotivated

(32:40) - Getting Happy!

(41:03) - Maintenance

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa give you the rundown on all the traits that have led to their most successful client transformations. From being a good communicator, to being able to regulate your emotions, and everything in between! S3E10

(0:00) - Intro

(7:25) - Mind Flexibility

(13:35) - Trust the Process, But Ask Questions!

(22:00) - 2 Way Communication

(29:10) - Emotional Regulation/Self Awareness

(34:47) - Brick By Brick

(39:50) - Taking Initiative to Learn

(47:28) - Embrace the Unknown

(51:24) - Summary/Wrap-up

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Marissa is BACK with the mini-series. This week, she will talk about how to eat for all different types of long term health!  S3E3

(0:00) - Intro

(2:19) - The Inspiration

(7:42) - What Is Eating For Health?

(11:00) - What Is Eating For Fat Loss?

(12:31) - Different Methods for Different Seasons

(16:26) - Finding the Balance

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa sit down with Emily Hayden, fitness coach, IFBB Bikini Pro, and founder of Evolve Into Excellence. They talk about all things mindset; from taking off your rose colored glasses to see what's right in front of you, to choosing to be uncomfortable, this episode will help you get your mind right!

(0:00) - Intro

(2:04) - Emily’s Background

(5:55) - The Trials of Competition

(11:20) - The Art of Overcoming

(18:28) - One At A Time

(23:45) - Seeing What's Right In Front of You

(29:05) - Be Positive!

(34:11) - Practice Being Present

(42:36) - Choose to Be Uncomfortable

(49:53) - What is Your Best Advice for Living a Healthy Lifestyle?

Want to reach out to Emily?

Instagram: @emilyhayden

Website: shopemilyhayden.com

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa go deep on what to do when you’re not feeling motivated in your fitness journey. The power of one more, how to navigate motivation as a state of emotion, and making micro-commitments to your journey are all keys to success around motivation!

(0:00) - Intro

(3:08) - Motivation vs. Discipline

(8:33) - The Power of One More

(12:33) - Action Before Motivation

(20:02) - Motivation As A State of Emotion

(28:08) - Micro-commitments

(31:35) - Focus On The Journey

(34:42) - Pre-Workout Ritual

(39:15) - Lack of Clarity or Lack of Motivation?

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Marissa is BACK with the mini-series. This week, she will talk all about how to negotiate with yourself to get started!

(0:00) - Intro

(2:37) - Let’s Break It Down

(6:08) - Make Smaller Commitments To Yourself

(8:55) - Just SHOW UP

(10:22) - Prep Protein Only

(12:20) - Compete With Yourself!

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa chat all about buying into coaching over the holiday season, and how to avoid getting sold on quick fixes. They talk about being patient with results, how to eat more and still lose weight, and how permanent change is required to change your life!

(0:00) - Intro

(4:55) - Real Results Take A Few Months

(11:56) - One Step Forward, Two Steps Back

(16:35) - Eat More Food!

(23:42) - Collaborate With Your Coach!

(26:22) - Consistency Is Key

(30:45) - Permanent Change Is Required

(33:35) - Discipline = Freedom

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa sit down with Laurin Conlin, fitness coach, owner of Team LoCo Fit, and advocate for intuitive eating! They discuss rigid vs. flexible restraint, balancing structure & flexibility, and how to create a path for intuitive eating.

(0:00) - Intro

(2:15) - Laurin’s Background & Journey

(7:17) - Macro Tracking As A Tool

(9:00) - Rigid vs. Flexible Restraint

(14:50) - When You Can Be More Flexible

(19:37) - Don’t Go In Blind!

(25:30) - Intuitive Eating is Hard WORK

(38:08) - Balancing Structure & Flexibility

(42:19) - The Path To Intuitive Eating

(51:00) - What is Your Best Advice for Living a Healthy Lifestyle?

Want to reach out to Laurin?

Instagram: @laurinconlin / @teamlocofit

Website: teamlocofit.com

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa reflect on the past two years. They talk about how their lives have changed, their favorite and least favorite episodes, and where the podcast is headed in the future!  

(0:00) - Intro

(3:35) - Giveaway!

(8:40) - Fad Dieting & Other Approaches

(10:55) - Top Episodes

(16:00) - Least Favorite Episodes

(23:21) - Reflecting on Interviews

(29:30) - Behind the Scenes Action

(36:45) - Where We’re Going

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa answer talk all about simplifying macro tracking! They go into setting a baseline, being meticulous about planning, and making sure you are including plenty of isolated macro sources in your diet! 

(0:00) - Intro

(4:40) - Lean In To The Discomfort

(10:00) - Get A Baseline

(13:25) - Planning Is Everything

(24:26) - Isolated Macro Food Sources

(27:24) - Tracking With Your Eyes

(30:06) - Protein Target Breakdown

(35:56) - Go-To Meals

(38:18) - Outro

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa sit down with Cody McBroom, fitness coach and CEO of Tailored Coaching Method to chat about staying lean year round! They talk about the difference between getting lean and staying lean, and what it takes to get there.

(0:00) - Intro

(2:00) - Cody’s Background

(6:16) - Why Stay Lean Year Round?

(12:45) - How Do You Sell the Long Fix vs. the Quick Fix?

(19:13) - Better With Age

(22:40) - Getting The Physique vs. KEEPING It

(28:30) - Changing Your Lifestyle

(42:06) - How Can You Know When To Make A Change?

(49:50) - Most Impactful Changes

(57:56) - What is Your Best Advice for Living a Healthy Lifestyle?

(1:02:48) - Outro

Want to reach out to Cody?

Instagram: @codymcbroom

Website: tailoredcoachingmethod.com

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

It is EPISODE 100!! Christina & Marissa answer all of our listener questions! They get personal and talk about future family building, the evolution of their businesses, as well as some fitness questions!

(0:00) - Intro

(3:18) - Favorite Thing About Your Wedding?

(7:30) - Biggest Accomplishment?

(11:52) - Favorite Episode?

(16:15) - Future Business Evolutions?

(25:03) - Dream Guest?

(27:00) - Will You Compete Again?

(31:33) - Kids?

(35:20) - Alternate Careers?

(39:32) - How To Deal With Low Energy?

(46:45) - Does Your SO Need to Be Into Fitness?

(55:11) - Outro

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa dive deep on all things hunger cues! They define hunger signals, talk about different types of hunger, and how to deal with cravings when you’re dieting! (0:00) - Intro (2:15) - Baby Update! (4:09) - Episode Framing (6:08) - What Are Hunger Signals? (9:52) - Getting In Touch With Hunger Cues (16:05) - Adjusting Habits To Fit Your Goals (25:50) - Types of Hunger (31:37) - The Power of Choice (33:40) - Cravings (40:20) - Outro Follow us on Instagram: @barbelllifestylepocast Hosted by: @marissaroyfitness & @christilynnfit Producer: @shane_spellman

Christina & Marissa sit down with Marilyn Kowalski, fitness coach, and Team PCC self compassion expert! They dive into self compassion, from focusing on what’s important, to how to stop negative emotions, you will get all the tools you need to become from compassionate with yourself! (0:00) - Intro (2:50) - Marilyn’s Background (8:30) - Career Switch (13:35) - Concepts/Definitions (20:15) - Why Does It Matter? (29:30) - Focus On What’s Important (33:39) - Regulating Your Emotions (43:45) - Processing Emotions (46:00) - How Do We Stop Negative Emotions? (50:33) - Has Self-Compassion Improved Your Coaching? (54:45) - What is Your Best Advice for Living a Healthy Lifestyle? Want to reach out to Marilyn? Instagram: @marilynk.fit Resource: self-compassion.org (not affiliated) Follow us on Instagram: @barbelllifestylepocast Hosted by: @marissaroyfitness & @christilynnfit Producer: @shane_spellman

Christina & Marissa talk all about intuitive eating! They introduce a hunger/fullness scale, describe how to wean yourself off of tracking macros, how mindful eating is an active process and much more! 

(0:00) - Intro

(3:20) - Context

(9:28) - Weaning Off Tracking Macros

(14:45) - What Does Tracking Macros Teach?

(23:51) - Mindful Eating is ACTIVE

(27:30) - Hunger/Fullness Scale

(36:30) - Portioning Food

(40:00) - Eat SLOWLY

(44:45) - Favorites First

(50:00) - Start Small & Hydrate!

(52:35) - Outro

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa talk all about the NON-evidence based ways they coach. From fluctuating protein intake, to training to failure, you’ll learn all about how some things just depend on who you are, and what your goals are!

(0:00) - Intro

(3:45) - Life Updates!

(10:04) - Protein Intake

(14:32) - Diet Breaks & Re-feeds

(21:03) - Training To Failure

(30:03) - Enjoy Your Workouts!

(41:27) - Build A Foundation

(46:58) - Morning Routines

(50:47) - Intuitive Eating/Not Hitting Targets

(57:32) - Wrap-Up/Outro

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa talk all about Marissa’s fat loss phase for her WEDDING! They get deep into her strategy for fat loss, goal setting, and how she (and Aaron) balanced traveling while being in a fat loss phase.

(0:00) - Intro

(2:40) - It’s Wedding Week!

(5:05) - Wedding Prep

(11:25) - Goal Setting

(16:50) - Nutrition & NEAT Overview

(24:25) - Balancing Being Strict & Enjoying Yourself

(30:05) - Traveling & Eating Out While Cutting

(33:20) - Future Plans

(36:50) - Outro

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

On this crossover episode with Conquer the Day Podcast, Marissa sits down with Lindsay Rago and Brian Pickowicz How to make changes in your life permanently, what it means to change your identity, and how to start, what “balance” looks like for Marissa, and how she’s been able to achieve it, and SO much more! 

(3:27) Meet founder of Permanent Change Coaching, Marissa Roy.

(6:52) Who and what experiences have shaped your implementers mindset?

(10:07) How has your courageousness and impatience impacted how you’ve approached fitness?

(13:07) Recognizing that you have a negative relationship with food.

(15:17) When did your journey transition to having a healthier approach to fitness?

(21:57) How did you find what your “balance” looks like with your fitness and nutrition?

(25:52) The most important things when you want to make a permanent change in your life.

(31:37) The power of remembering how far you’ve come.

(38:37) To create the bigger habit, you have to smart with the micro habits.

(40:17) How do you begin “changing your identity”?

(46:07) How to check in on old beliefs and see if they serve you or are even true.

(49:17) What is your favorite movie of all time?

(50:27) What is one book that has changed your life?

(51:42) Advice I would give myself 5 years from now!

(53:22) What's the 1 habit you do to conquer your day?

Want to reach out to Lindsey & Brian?

Lindsay’s Instagram: @raygobomb

Brian’s Instagram: @brianpickowicz

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa dive deep on reverse dieting! Not losing weight? Only eating two small meals a day and binging on the weekends? Reverse dieting might be the best move! This episode will give you insight on what reverse dieting is, how to do it, and how to NOT do it! 

(0:00) - Intro

(4:00) - What is Reverse Dieting?

(14:16) - How Do I Reverse Diet?

(22:25) - When DO I Make A Change?

(25:52) - Expectations When Reverse Dieting

(34:33) - When Is My Reverse Diet Over?

(40:10) - Wrap-Up/Outro

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Marissa is BACK with the mini-series. This week, she will get into three reasons that you may want to reconsider tracking your macros! S2E35

(0:00) - Intro

(2:15) - Tracking Makes You Think About Food 24/7

(4:16) - When Tracking Makes You Feel More Restrictive

(7:20) - A History of Binge/Restrict Patterns

(9:25) - Tracking Food Is Not Black & White

(10:05) - Anxiety Around Tracking Macros

(11:35) - How Accurate Should You Be If You DO Track?

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa give you all the details on sleep! How does poor sleep affect aspects of your life? How does caffeine affect your sleep? What is sleep hygiene? The answer to these questions and so much more!

(0:00) - Intro

(7:24) - Definitions

(9:15) - How Much Sleep Is Good?

(12:16) - What Can Sub-optimal Sleep Affect?

(17:08) - Good Quality Sleep

(25:40) - Caffeine

(31:10) - Anomalies In Sleep

(34:42) - Sleep Hygiene

(45:42) - Tying It All Together

(50:50) - Outro

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa go into how to stay on track with your fitness while working from home. They’ll discuss time management techniques, making sure to carve out time to eat, and how to improve your sleep habits for more productive days!

(0:00) - Intro

(2:55) - Not Being Able To Get Up From Your Desk

(7:15) - Time Management

(11:40) -Carve Out Time to Eat & Drink Water

(16:48) - Schedule Your Week!

(20:40) - Move While You Work

(25:16) - Improving Sleep Habits

(28:33) - Turn Off Notifications!

(31:04) - Boundaries

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa chat about the best ways to eat out at restaurants and still stay on track. As always, it depends on your context! They go into frequency of eating out, assigning value to food, and some actionable takeaways you can put into practice at restaurants!

(0:00) - Intro

(1:30) - Our Music Taste!

(6:20) - Misconceptions

(11:10) - Frequency Can Change Your Approach

(17:09) - Context Matters!

(22:16) - Assigning Value To Food

(29:10) - Actionable Items

(42:12) - Wrap-up/Outro

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa go into process vs outcome focus when trying to reach your goals. From how to tell if you are process or outcome focused, to how to learn to love the process, you’ll get all the info you need to smash your goals!

(0:00) - Intro

(1:54) - Christina’s Life Update

(8:37) - Marissa’s Life Update

(19:15) - Definitions

(22:00) - Break Down Your Goals!

(25:35) - Who Are You When You Reach Your Goal?

(28:40) - Timelines

(35:10) - Learning To Love The Process

(41:08) - Outro

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa sit down with Amanda Thebe, author and fitness & nutrition coach to talk about all things menopause. They get deep into what menopause is, how it affects people in different ways, and some myth busting!

(0:00) - Intro

(2:48) - Amanda’s Story

(13:17) - What Is Menopause?

(23:10) - Different Types of Menopause

(29:30) - Flexibility During Menopause

(39:30) - Strength Training Is ALWAYS Good!

(47:29) - Menopause Myths

(57:20) - Give Yourself Grace & Ask For Help

(1:05:04) - Making Permanent Change

(1:06:35) - What is Your Best Advice for Living a Healthy Lifestyle?

(1:08:45) - Outro

Want to reach out to Amanda??

Instagram: @amanda.thebe

Website: www.amandathebe.com

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa talk all about how to drink alcohol and still hit your goals. Summer is HERE and they will help you learn about why alcohol can negatively affect fat loss, how to order smarter at the bar, and how to track macros while drinking alcohol. S2E29

(0:00) - Intro

(3:15) - The Facts About Alcohol

(9:26) - Why Does Alcohol Affect Fat Loss Negatively?

(15:30) - Being Aware Without Tracking Macros

(22:00) - Lowering Calories Per Drink

(29:20) - Tracking Alcohol Macros

(32:45) - Ordering Smarter

(36:06) - Drinking During Fat Loss

(39:08) - Outro

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa sit down with Kait Callahan, athlete, coach, and CEO of Levl Up Training to talk about what is keeping you stuck in your journey. From sacrifice, to changing limiting beliefs, and giving yourself grace when you’re learning, Kait will pump you up to make a change!

(0:00) - Intro/Kait’s Story

(15:52) - You Can’t Change Until You Change

(21:00) - Developing A Good Mindset

(28:10) - Changing Limiting Beliefs

(40:15) - You Don’t Know What You Don’t Know

(45:30) - Action Items

(53:44) - I’m Ready To Change, What Now?

(59:40) - Sacrifice

(1:03:47) - What is Your Best Advice for Living a Healthy Lifestyle?

(1:06:42) - Outro

Want to reach out to Kait?

Instagram: @kaitannmichelle

Website: www.levluptraining.com

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa talk all about their eating habits throughout their fitness journey. They will take you through their transition from eating whatever they wanted in high school, to how they manage their diets these days as health/fitness professionals.

(0:00) - Intro

(2:10) - The High School Years

(7:30) - The Tides Turn In College

(18:45) - The Bodybuilding Phase

(22:10) - The First Show

(30:00) - And Then We Grew Up!

(34:00) - Where Are We Now?

(37:46) - Summary/Outro

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Christina & Marissa sit down with Dr. Krista Scott-Dixon, PhD to discuss the nuances of nutrition. They get into why tracking macros isn't right for everyone, why behavior change is so hard, and some strategies for conquering overeating! . S2E26

(0:00) - Intro/Krista’s Story

(9:25) - Nutrition is More Than Macros

(21:30) - Balance & Personalization

(28:37) - Macros Do Not Define You

(32:31) - Fitness As Your Personality vs. A Part of Who You Are

(41:35) - Can You Be In A Deficit Without Tracking Macros?

(48:43) - Why Is Behavior Change So Hard?

(55:30) - Be Nice To Yourself!

(1:07:38) - Conquering Overeating

(1:22:26) - What is Your Best Advice for Living a Healthy Lifestyle?

(1:25:24) - Outro/Wrap-Up

Want to reach out to Krista?

Instagram: @stumptuous

Website: precisionnutrition.com

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa get back together to talk about all things burnout. This is a personal one for both of them, as they are both going through huge changes! They go through the symptoms of burnout, how to avoid it, and how to adapt as your life changes. S2E25

(0:00) - Intro

(3:15) - Episode Framing

(13:15) - Opening Up About Burnout

(16:30) - Symptoms of Burnout

(23:37) - Hormone Testing

(26:35) - Avoiding Burnout

(33:00) Outsourcing Some Responsibilities

(37:30) - Adapting As Your Life Changes

(43:48) - Sometimes Less Is More

(48:50) - Take Stock Of What You Are Balancing

(52:45) - It’s All Relative

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

It’s the ninth episode of our mini-series! Marissa goes through the five non-negotiables for fat loss. If you are looking to shed some fat for beach season, tune in to find out what you can’t leave out!

(0:00) - Intro

(4:02) - Calorie Deficit Via Habits & Mindfulness

(12:12) - Protein Intake & Food Quality

(16:26) - Strength Training

(18:57) - Specific Goals/Approach

(21:37) - CONSISTENCY

(23:30) - Outro/Plug

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa sit down with Jessica Tramontozzi, life-long athlete, and learner, soon-to-be mother, and all around wonderful person. They talk about all things self love; how to get started on your journey to self love, what to do if you run into roadblocks, and some strategies to take your self love to the next level!

(0:00) - Intro

(4:46) - Jess’s Story

(18:14) - Getting Motivated For Change

(29:45) - Body Neutrality vs. Body Positivity

(35:40) - Consuming Content From More Diverse Body Types

(41:15) - What Does Healthy Mean To You?

(46:00) - Moving On From The Past

(55:00) - Making It To The Other Side Of A Mental Block

(1:01:08) - Food Is Amoral!

(1:11:00) - What is Your Best Advice for Living a Healthy Lifestyle?

Want to reach out to Jessica?

Instagram: @jtramontozzi1

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

It’s the eighth episode of our mini-series! Marissa talks about her personal journey through breaking through the restrict & binge cycle, how she managed, and where she is at now! 

(0:00) - Intro

(1:50) - Marissa’s Background

(6:00) - How The Binge & Restrict Started

(10:05) - The Turnaround!

(15:00) - The Catalyst to The Road Marissa Took

(16:56) - First Real Program

(21:50) - Becoming A Personal Trainer

(23:40) - The Business Launch

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa go deep on mindset and why it’s the most important aspect of your fitness journey. From breaking the all or nothing mindset, to battling through limiting beliefs, this episode will help take you to the next level in your fitness journey!

(0:00) - Intro

(5:30) - Mindset Dictates Follow Through

(10:15) - Growth vs. Fixed Mindset (Episode 65)

(17:15) - Breaking All Or Nothing Mindset

(25:50) - Unpacking Our Limiting Beliefs

(35:00) - Strategies For Breaking Limiting Beliefs

(44:00) - Surround Yourself With Those Who Have The Same Goals

(48:30) - Impostor Syndrome

(51:50) - Summary/Outro

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa give you the scoop on some fitness trends they’d like to see disappear in 2022! From fad diets to women getting “bulky” from lifting heavy weights, they’ll tell you all the popular topics to avoid this year! 

(0:00) - Intro & Special Guest!

(2:25) - Fad Diets

(10:50) - Rules Surrounding Carbs

(16:15) - The “Best Exercises” Marketing

(26:20) - Using Competition Prep As A Weight Loss Solution

(32:40) - Women Will Get “Bulky” From Lifting Weights

(34:50) - Summary/Outro

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa talk all about the things they wish they knew when they started their fitness journeys! From focusing on weights before cardio, to eating enough protein, they will help you avoid the rookie mistakes they made! 

(0:00) - Intro & Special Guest!

(2:30) - Weights Before Cardio

(7:37) - Lift Heavier!

(13:05) - There Isn’t Only ONE Solution

(17:32) - Stop Trying To Cut & Build Muscle

(23:03) - You Gotta Eat To Grow!

(26:47) - Eat More Protein

(33:25) - Expect Weight A Scale Jump After Competition

(38:57) - Sometimes Less Is More

(42:35) - Work On The Mental As Much As The Physical

(44:17) - Focus On The Journey

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa go deep on the concept of timelines during your fitness journey. They talk about when its good to have a timeline, and when to be patient, as well as why it’s important to have a good base and realistic expectations.

(0:00) - Intro

(4:00) - What Is The Checklist?

(13:15) - Effort Is Always Important!

(16:50) - Work From The Base

(21:25) - Setting Good Expectations

(28:40) - You Can’t Live Like A Robot Forever

(37:40) - Don’t Add Pressure Unnecessarily

(43:55) - When Timelines CAN Be Good

(49:25) - Don’t Get Duped By Marketing!

(54:55) - Wrap Up/Outro

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina tells Marissa all about her birth story, and they talk about how to manage your priorities and fitness journey postpartum!

(0:00) - Intro

(4:15) - Pre-Birth

(16:00) - To The Hospital We Go!

(21:35) - Time To Push

(25:50) - Baby Is In The World!

(29:30) - Recovery Room

(35:15) - After Birth

(40:37) - Postpartum Priorities

(53:32) - The Least Surprising Thing

(56:20) - Summary/Outro

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa talk about why being consistent in your fitness journey can beat fat loss every time. From figuring out who you want to be as a person, to auditing your habits to make sure they align with your goals, this episode will make you think!

(0:00) - Intro/Christina’s Life Update!

(5:30) - Topic Framing

(13:05) - Who Do You Want to Be?

(21:45) - No Quick Fixes

(24:00) - Audit Your Habits

(27:00) - Think About How You Label Your Calories

(32:57) - Are You Consistent or Just Guessing?

(38:40) - What Is The Missing Piece?

(44:40) - Body Recomp

(46:20) - Summary/Outro

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

It’s the seventh episode of our mini-series! Marissa talks about self-limiting beliefs, and how to get them out of your brain so you can move towards more positive self talk!

(0:00) - Intro

(2:00) - It’s More Mental Than Physical!

(2:40) - What Are Self-Limiting Beliefs?

(6:09) - The TRICK!

(13:57) - Summary/Outro

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

It’s the sixth episode of our mini-series! Marissa digs in to how you know when you’re ready to start a fat loss phase. Spoiler, sometimes you need to actually eat MORE food before you start fat loss!

(0:00) - Intro

(2:00) - Episode Framing

(3:50) - Build A Strong Foundation

(6:02) - All Or Nothing Mindset

(7:50) - Eat More NOW For Future Fat Loss?!

(12:55) - Maintenance Calories

(15:45) - What Are The Other Factors?

(19:50) - Wrap-Up/Outro

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa sit down with Dr. Kasey Jo Orvidas, Ph.D to talk all about growth mindset and behavior change. Kasey Jo is a health and fitness coach and psychologist, and an expert in behavior change. She goes deep on facilitating behavior change, identifying areas of fixed mindset thinking, and how to progress from fixed to growth mindset!

(0:00) - Intro

(2:18) - Kasey Jo’s Story!

(10:25) - Taking The Next Step In Coaching

(17:25) - Definitions

(20:06) - Facilitating Behavior Change

(27:15) - Identifying Areas of Fixed Mindset Thinking

(33:57) - Motivational Interviewing

(41:40) - Bridging The Gap Between Check-Ins

(46:04) - What Is Cognitive Behavior Therapy?

(53:10) - Self Talk Regulation

(1:01:15) - Negative to Neutral to Positive

(1:07:49) - Introducing Growth Mindset To Someone

(1:13:00) - What Does Kasey Have Going On?

(1:17:00) - What is Your Best Advice for Living a Healthy Lifestyle?

Want to reach out to Kasey Jo?

Instagram: @coachkaseyjo

Website: kjocoaching.com

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa help you get your s#*% together! From figuring out how to just start, knowing when to take the pressure off and apply more pressure, to figuring out who you want to become!

(0:00) - Intro

(3:06) - Episode Framing

(9:54) - Just Start

(17:36) - Pressure

(24:40) - Aligning Your Actions With Goals

(31:42) - Who Do You Want To Become?

(36:55) - Always Go Back To Your Why

(41:16) - Start Small

(46:15) - Outro

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa spill the tea on the fitness industry! They talk about coaching services, determining red flags with progress photos, sniffing out unrealistic transformations, and how to figure out if someone’s credibility is real or fake.

(0:00) - Intro

(3:00) - Episode Framing/RANT

(16:00) - Expectations & Feedback

(19:15) - Coaching Services

(26:18) - Progress Photo Red Flags

(34:30) - Story Time!

(38:30) - Unrealistic Transformations

(50:05) - Marketing

(54:38) - Real vs. Fake Credibility

(1:03:15) - Going Beyond Scope of Practice

(1:08:30) - Summary/Outro

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa go deep on how to stay on track on the weekends. Understanding your own context, creating a keystone habit, and focusing on moderation rather than deprivation are just some of the topics they explore!

(0:00) - Intro

(2:00) - Christina Pregnancy Update

(8:53) - Topic Framing

(14:40) - Context Matters!

(21:40) - Make Good Choices Early

(25:25) - Keystone Habits

(31:15) - Keep Your ‘Why’ In Mind

(35:20) - Moderation Not Deprivation

(40:35) - Set Separate Weekend Goals

(48:07) - Summary/Outro

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

It’s the fifth episode of our mini-series! Marissa sits down with PCC Coach Aaron Chong to go deep on the process of behavior change. He talks about how he structures the client journey through behavior change, focusing on training & mindset for each individual, and a concept called win fishing!

(0:00) - Intro

(2:40) - Aaron’s Background

(10:45) - Relationship Background

(13:55) - Aaron’s Behavior Change Structure

(24:00) - Eating Whole Food Sources

(29:20) - The Client Journey

(33:10) - Training & Mindset

(38:10) - Win Fishing

Want to reach out to Aaron?

Instagram: @chimichonga18

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

It’s the fourth episode of our mini-series! Marissa talks all about Intuitive Eating, and why the version you see on social media is more nuanced than you might think. She goes deep on the difference between tracking macros and intuitive eating, and transitioning from one to the other!

(0:00) - Intro

(2:07) - Definitions

(4:20) - Tracking Macros vs. Intuitive Eating

(7:20) - Transitioning to Intuitive/Mindful Eating

(9:00) - Learning Your Habits

(10:20) - Learning How To Track Macros

(16:10) - Strategies to Maintain Intuitive Eating

(19:15) - Summary/Outro

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa go into how to avoid losing progress while you’re sick. They present some great tips on preventing getting sick, how to ease back into working out if you do get sick, and how to handle diet and hydration while sick. (0:00) - Intro (3:50) - Preventing Getting Sick (6:40) - I Got Sick, What Now? (13:40) - Ease Back In (19:30) - Avoid Mental Stress Too! (22:35) - Hydration & Diet (31:45) - SLEEP! (33:55) - Outro Follow us on Instagram: @barbelllifestylepodcast Hosted by: @marissaroyfitness & @christilynnfit Producer: @shane_spellman

Christina & Marissa talk all about avoiding goal setting mistakes for 2022! They overview the best goal setting formula, talk about investing in yourself, and give you some actions steps on how to deal with potential setbacks!

(0:00) - Intro

(3:30) - Avoid Using A New Month/Year As An Excuse

(7:34) - Goal Setting Formula

(31:35) - Write It Down!

(36:45) - Telling People Keeps You Accountable

(48:10) - Invest In Yourself!

(52:30) - Action Steps

(55:30) - Progress Not Perfection

(57:30) - Dealing With Setbacks

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa sit down with fitness coach and new mom, Mariah Varichak! They talk about Mariah’s pregnancy & labor/delivery experience, how she got back into fitness after having her baby, and how to communicate with your partner to find ‘me time’.

(0:00) - Intro

(4:55) - Mariah’s Experience With Pregnancy/Labor

(6:50) - Christina’s Current Pregnancy Experience

(9:25) - Time Management As A New Mom

(11:55) - How Have Fitness Habits Changed?

(21:30) - Working Out During Pregnancy

(25:40) - Sleeping Postpartum

(28:30) - Staying Present

(30:20) - Figuring Out How To Find ‘Me Time’

(39:45) - Biggest Struggles/Life Changes

(44:00) - Getting Started With the Right Habits Postpartum

(56:17) - What is Your Best Advice for Living a Healthy Lifestyle?

Want to reach out to Mariah?

Instagram: @mariahvarichakfit

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa talk all about why cardio is hurting your fat loss. They overview the typical view of cardio, talk some science, give you the ramifications of doing too much cardio, and some tips on other things you can focus on to replace excess cardio!

(0:00) - Intro/Giveaway Updates!

(5:00) - Episode Framing

(7:00) - The Typical View of Cardio

(17:12) - The Science of Cardio & Fat Loss

(28:18) - Adaptation

(31:50) - Ramifications of Doing Excess Cardio

(37:38) - Cardio & Different Coaching Styles

(39:22) - Strength Training Is NOT Cardio

(46:25) - Fitness Trackers

(53:55) - What Else Can You Focus On?

(57:00) - Wrap-Up

DECEMBER GIVEAWAY: Leave a 5-Star Rating and Review on either Apple or Spotify in the month of December, for a chance to win hundreds of dollars in gift cards! We’ll draw 1-2 winners in January to thank you all for listening to our show!

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

It’s the third episode of our mini-series! Marissa gives you the ONE trick that will solve your weight loss problem! It may not be the trick you think, but it’s the trick you NEED. Don’t forget to check the description for details on our ONE YEAR giveaway!

(0:00) - Intro

(2:00) - The Trick!

(5:15) - Looking At the Bigger Picture

(7:45) - Fat Loss & Protein

(9:35) - Understanding Context

(12:20) - Consistent & Calculated Effort

(16:43) - Understanding How To Be Consistent

DECEMBER GIVEAWAY: Leave a 5-Star Rating and Review on either Apple or Spotify in the month of December, for a chance to win hundreds of dollars in gift cards! We’ll draw 1-2 winners in January to thank you all for listening to our show!

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa dive deep on stress management. They go into the signs of stress, how stress can build up in you and cause other negative outcomes, and a handful of tactics to better manage stress. Don’t forget to check the description for details on our ONE YEAR giveaway!

(0:00) - Intro/Giveaway Updates!

(4:00) - Episode Framing

(14:00) - Stress Is Cumulative

(19:50) - Signs of Stress

(25:35) - Not All Stress Is Bad

(28:40) - How Stress Affects the Body

(34:58) - Tracking Macros & Stress

(37:48) - Stress Management Tactics

(44:45) - Responding vs. Reacting

(56:40) - PFFF

(1:00:45) - Determining What You Can Control

(1:05:20) - Other Tips

(1:11:36) - Outlets For Stress

(1:20:40) - Outro

DECEMBER GIVEAWAY: Leave a 5-Star Rating and Review on either Apple or Spotify in the month of December, for a chance to win hundreds of dollars in gift cards! We’ll draw 1-2 winners in January to thank you all for listening to our show!

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

It’s the second episode of our mini-series! Marissa goes into how she stays in her routine when she’s not in an optimal situation. From coming up with non-negotiables and timing your workout properly, to staying hydrated and staying in a positive frame of mind - Marissa covers all you need to know about staying in your routine!

(0:00) - Intro

(3:30) - Non-Negotiables

(6:30) - Finding a Gym In a New City

(8:20) - Workout Early!

(9:15) - Drink Your Water

(12:45) - Practicing Estimating Food Intake

(14:40) - Mindset

(16:05) - Final Thoughts

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa get into all things holiday eating! The importance of hydration and movement, figuring out whether you should track macros or not, and how to build your plate are just a few topics that we cover in this week's episode!

(0:00) - Intro/Thanksgiving Plans!

(10:55) - Keep Things in Perspective

(16:15) - Hydration

(17:30) - Movement (NEAT!!)

(23:20) - One Meal Won’t Knock You Off Track!

(28:45) - Avoid Trying to ‘Make Up’ For the Meal

(30:30) - Eat In the Morning!!

(33:35) - Building Your Plate

(41:12) - Alcohol

(43:40) - Tracking vs. Not Tracking Macros

(49:45) - Compensation

(55:20) - Hunger-Fullness Scale

(59:00) - Recap/Outro

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa talk about what little things are worth your effort during your fitness journey. Should you bring your food scale to restaurants? Should you even eat out? Is worrying about your calories burned on your fitness tracker going to take you to the next level? Tune in to this week’s episode for the answers to all those questions, and more!

(0:00) - Intro/Life Updates

(15:00) - Topic Context

(24:00) - Estimating vs. Tracking

(32:49) - Tracking Zero Calorie Items

(37:42) - Fitness Watch Calories Burned

(45:47) - Trying To Figure Out the Perfect Routine

(56:27) - Worrying Too Much

(1:06:47) - Recap/Outro

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa sit down with Dr. Shravya Kovela, PT, DPT, OS to chat about all things pelvic floor! You’ll learn about what the pelvic floor is, some common pelvic floor function/dysfunction, how pelvic floor health plays into weight lifting, and so much more!

(0:00) - Intro

(4:15) - What Is The Pelvic Floor?

(6:34) - Three Layers of Pelvic Floor Muscles

(11:30) - Proper Pelvic Floor Function

(23:30) - Common Pelvic Floor Dysfunction

(29:30) - Pelvic Floor Health & Weight Training

(40:20) - Symptoms vs. No Symptoms While Lifting

(47:55) - Prolapse

(53:20) - Other Pelvic Floor Dysfunction

(56:35) - Some Solutions!

(1:02:10) - Pay Attention to Breathing

(1:08:36) - “Squeeze Before You Sneeze”

(1:11:45) - The Product!

(1:17:47) - What is Your Best Advice for Living a Healthy Lifestyle?

(1:19:25) - Outro

Want to reach out to Shravya?

Instagram: @shravsss//@flytetherapy

Website: flytetherapy.com

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa chat about reasons you may run into a plateau on your weight loss journey. From sleep to hydration and everything in between, this episode will help you get over the hump and keep losing weight!

(0:00) - Intro/Life Updates

(11:00) - Are You ACTUALLY Adherent?

(19:50) - What Is A Plateau?

(29:48) - Sleep

(35:15) - NEAT

(39:05) - Hydration

(42:34) - Stress

(51:00) - Meal Distribution

(56:00) - Diet Breaks/Refeeds/Reverse Dieting

(1:04:45) - Summary/Outro

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa sit down to talk about if it's too late to start your fitness journey (hint: it's not!). Tune in to find out how to navigate fat loss, if you’re too young to lift, and if being too weak to start a fitness journey is really a thing!

(0:00) - Intro/Life Updates

(5:00) - Some Pro Late Bloomers

(8:58) - Are You Too Old?

(22:50) - Do I Have Too Many Diagnoses?

(29:20) - Are You Too Injured?

(43:20) - Are You Too Weak?

(53:50) - Are You Too Out of Shape?

(58:10) - Are You Too Young?

(1:01:00) - Outro

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa have another great chat with Nick Licameli, DPT, Injury Reduction & Pain Management Specialist for 3DMJ. They talk about Blood Flow Restriction Training, who it can benefit, the best way to administer it, and where future research on the topic is going.

(0:00) - Intro

(11:30) - What Is Blood Flow Restriction Training?

(21:00) - Safety Around BFR Training

(27:40) - Set/Rep Scheme

(30:30) - Who Can Benefit from BFR?

(37:00) - Science Behind BFR

(42:15) - Muscle Damage

(45:18) - Should You Do BFR As a Full Time Program?

(53:17) - Who is BFR Best Suited For?

(59:30) - Muscles Not Below the Cuff

(1:06:45) - Where is BFR Research Going?

(1:14:45) - Band Recommendations

(1:20:35) - Outro

Want to reach out to Nick?

Instagram: @nicklicameli

Email: nick@strengthtogetheronline.com

Website: strengthtogetheronline.com

Article: https://3dmusclejourney.com/thankful-for-mistakes-of-the-past-part-1/

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa chat about what swaps you can make at the grocery store to help reach your goals! From switching from olive oil to oil spray, down to which percentage of lean beef is best in recipes, this episode will help you make the best grocery list for your fitness journey!

(0:00) - Intro

(6:10) - Lower Fat Sources

(13:30) - Dairy

(15:42) - Salad Dressing

(20:30) - Protein Sources

(38:46) - Carbohydrate Sources

(45:25) - Outro

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Christina & Marissa sit down and talk about the things they struggle with in their fitness journeys. From overeating, to a couple different mindset struggles, this episode will give you some insight into how they navigate struggles in their process.

(0:00) - Intro/Another Big Life Update From Marissa!

(14:10) - Overeating/Overindulging

(26:50) - Mindset

(36:40) - Not Checking In When Things Aren’t Perfect

(46:50) - Staying on Track When We’re Not In Routine

(51:00) - Outro

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa go into some big life changes! Marissa is building a house and moving to North Carolina! Christina is pregnant and has moved into coaching full time. Tune in this week for the background and all the stories!

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Marissa takes  this one solo to kick off our individual episode mini series! Marissa talks all about getting away from tracking macros after you’ve built a good foundation. She talks about how tracking can be counterproductive, trusting the hunger-fullness scale, and how to make good choices when you’re not tracking.

(0:00) - Intro

(2:24) - What Is Macro Tracking?

(8:05) - Focus on the Foundation

(13:55) - Try to Stay Away From Extremes

(15:40) - How Tracking Can be Counterproductive

(18:30) - Trust the Hunger-Fullness Scale

(24:37) - Takeaways

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa sit down with Dr. Eric Trexler, pro bodybuilder, researcher, and Director of Education for Stronger by Science to talk about metabolic adaptation. They describe what that really means, strategies to mitigate it, and how to manage hunger expectations during a fat loss phase!

(0:00) - Intro

(12:13) - What is Metabolic Adaptation

(20:00) - How Does Metabolic Adaptation Apply to Everyday People?

(28:30) - Low Caloric Intake For Competitors

(34:00) - Energy Expenditure & What We Can Control

(44:05) - NEAT

(48:37) - Fat Loss Phase Hunger Expectations

(56:07) - Ways to (potentially) Mitigate Metabolic Adaptation

(1:08:37) - Stress & Metabolic Adaptation

(1:12:30) - Do Refeeds Close the Gap in Metabolic Rate?

(1:20:05) - Takeaways

(1:24:57) - What is Your Best Advice for Living a Healthy Lifestyle?

Want to reach out to Eric?

Instagram: trexlerfitness

Website: strongerbyscience.com

Metabolic Adaptation Article: https://www.strongerbyscience.com/metabolic-adaptation/

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa talk about all things self-sabotage. From what it even means as it relates to fitness journeys, to how perfectionism can reduce your chances of achieving your goals, this episode is full of great info on how to avoid self-sabotage!

(0:00) - Intro

(2:00) - What is Self-Sabotage?

(4:35) - Where Does It Come From?

(13:37) - Getting Back on Track

(16:40) - Investing in Your Journey (Literally!)

(23:35) - You Can’t Fail if You Don’t Quit

(28:00) - Building Momentum

(32:30) - Obstacles Are A Blessing

(36:40) - Perfection Is The Enemy of Progress

(47:45) - What Does Success Mean to You?

(51:20) - You’re In Charge!

(56:00) - Final Thoughts

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa go deep into their why, and how to figure out yours! A lot of folks say they “just want to lose 5 more pounds” but in reality the motivation is deeper than that. Learn all about how to set attainable goals, build sustainable habits, and how to combat making social media comparisons this week!

(0:00) - Intro

(5:20) - Is It Really Just 5 Pounds?

(13:15) - Mindset & Body Image

(18:10) - Defining What Success Means to You

(24:30) - Fitness Is the Gateway

(31:40) - Attainable Goal Setting

(36:40) - Sustainable Habits

(42:20) - Comparisons & Wanting What You Don’t Have

(48:30) - What Motivates Us?

(57:15) - Final Thoughts

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa sit down with Chris Barakat, research scientist, professor, and natural bodybuilding competitor. They talk with Chris about all things body recomposition from whether or not you can lose fat and gain muscle at the same time, to Chris’s best advice for living a healthy lifestyle.

(0:00) - Intro/Chris’s Background

(6:20) - Can You Lose Fat & Build Muscle Simultaneously?

(13:10) - Controlling Variables

(17:30) - What Level of Recomp Can Experienced People Expect?

(32:00) - Important Factors for Recomp in Advanced Lifters

(34:04) - Pre & Post Workout Nutrition

(40:45) - Protein Intake

(47:05) - When Is It Not Appropriate to Pursue Recomp?

(55:10) - Exercise Selection & Volume For Recomp

(1:03:40) - Recomp for Lifestyle Clients

(1:11:51) - What is Your Best Advice for Living a Healthy Lifestyle?

(1:14:12) - Outro

Want to reach out to Chris?

Instagram: christopher.barakat

Website: schoolofgainz.com

Body Recomp Guide: https://schoolofgainz.com/nutrition-programs/the-ultimate-guide-to-body-recomposition/

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa talk all about time management. They outline their personal routines, how they maximize their time, and what you can do to maximize yours!

(0:00) - Intro

(3:10) - Screen Time

(7:40) - Morning Routines

(20:00) - Nighttime Routines

(29:45) - Using a Planner

(42:05) - Plan for Selfcare Time!

(50:00) - Set Strong Work Life Balance Boundaries

(1:00:38) - Blocking Your Work Day

(1:16:51) - Ask For Help!

(1:24:54) - Takeaways

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa sit down with Dr. Gabrielle Fundaro (again!), coach, educator, and PhD in Human Nutrition, Foods, and Exercise from Virginia Tech. This time, Dr. Fundaro goes on deep on all things gut health. They debunk some gut health myths, and get recommendations on practical applications to improve gut health for YOU!

(0:00) - Intro/Dr. Fundaro’s Background

(5:45) - What Is Gut Health?

(13:32) - “Good” vs. “Bad” Gut Health

(19:20) - Brain-Gut Connection

(27:00) - Issues Related to Gut Health

(35:15) - Soluble vs Insoluble Fibers

(39:00) - Fiber Intake

(46:45) - Artificial Sweeteners & Sugar Alcohols

(1:03:35) - Stevia vs. Artificial Sweeteners

(1:09:40) - Supplements & Foods for Gut Health

(1:21:05) - Bloating

(1:27:00) - Does Cutting Out Dairy Create Lactose Intolerance?

(1:31:10) - Recommendations For Achieving “Good” Gut Health

(1:33:48) - Outro

Want to reach out to Gabrielle?

Email: vitaminphdnutrition@gmail.com

Instagram: @vitaminphd

Website: vitaminphdnutrition.com

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa tell you their tips on how to be an online fitness coach! From what fitness background you should shoot for, to how to implement systems, and creating boundaries with your clients, this episode will have you well on your way to becoming a coach!

(0:00) - Intro

(3:13) - Have A Fitness Background

(8:34) - Develop a Referral Network

(9:30) - Training People In Person Is Valuable!

(13:15) - Legality of Your Business

(15:30) - Back-end Systems

(25:30) - Social Media

(37:13) - Business Structure & Boundaries

(48:55) - Learn From Mistakes

(52:19) - Try To Avoid Building Brand Based on A Method

(54:27) - Coaching Is Collaborative!

(1:02:20) - Wrap-Up/Outro

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa give their take on how to maintain healthy habits without tracking macros. They go into eating slower, paying attention to hunger cues, eating in moderation without depriving yourself, and stress management & sleep.

(0:00) - Intro

(6:48) - Eating Slower & Without Distraction

(14:30) - Plate Construction & Grocery Shopping

(24:10) - Paying Attention to Hunger/Fullness Cues

(29:04) - Social Situations

(45:09) - Moderation Not Deprivation

(50:15) - Not Labeling Foods as Good or Bad

(52:25) - Hydrate!!

(56:05) - Stress Management & Sleep

(1:06:03) - Exercise How YOU Want

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa dive deep into how to track alcohol, what to do when you are eating out, and how to handle social events. From ordering without butter, to checking out menus ahead of time, this episode will get you ready for summer!

(0:00) - Intro

(5:20) - Tracking Alcohol

(21:30) - What Should I Drink?

(32:45) - Tracking At Chain Restaurants

(45:35) - Tracking at Non Chain Restaurants

(56:20) - Strategies for Social Events

(59:30) - Order Smarter!

(1:06:00) - Moderation

(1:11:30) - Outro

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa sit down with Dr. Grant Tinsley again! This time, they go deep on several different methods of measuring body composition from BodPod, to DEXA Scan and everything in between. This episode will tell you everything you need to know about measuring body fat percentage!

(0:00) - Intro

(2:40) - Grant’s Background in Body Composition Measurement

(7:05) - What Are the Measurement Tools?

(17:10) - What Is the BEST Way To Measure?

(30:00) - Best Practical Way To Measure

(49:00) - Error Involved in Body Composition Measurements

(1:00:00) - How Often Should You Scan?

(1:04:45) - Key Takeaways

Want to reach out to Grant?

Instagram: @grant_tinsley_phd

Twitter: @granttinsleyphd

Website: granttinsley.com

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa talk about all aspects of failure, and how to handle each one. From going off your diet, to missing training and getting back into it, and even how to cope with failing a big lift! (0:00) - Intro (4:55) - Marissa’s Florida Adventure (20:15) - Learning From Experiences (23:45) - Try To Avoid Self-Sabotaging Language (33:30) - Diet Failure Comebacks (46:35) - Handling Dates/Social Gatherings (53:40) - Positive Self Talk (55:25) - Training Failure Comebacks (1:03:50) - Coping With Failing a Lift (1:09:30) - Summary/Outro Follow us on Instagram: @barbelllifestylepodcast Hosted by: @marissaroyfitness & @christilynnfit Producer: @shane_spellman

Christina & Marissa sit down with Lacey Dunn to talk all about thyroid & hormone health. Lacey is a published author, Registered Dietician, Certified Personal Trainer and spends her time helping women discover the root causes of their thyroid issues. It is a great discussion ranging from what the thyroid is, to some root causes, and top advice for thyroid health. (0:00) - Intro (4:40) - Lacey’s Story (12:15) - What Is the Thyroid? (16:38) - 3 Main Types of Hypothyroidism (26:20) - Symptoms of Hyper vs. Hypo vs. Hashimotos (28:21) - What Blood Work Can Identify Thyroid Conditions? (32:09) - How Can We Interpret The Lab Results? (36:59) - Root Causes of Hypothyroidism (44:58) - Implications of Being on Thyroid Hormone Medication (48:50) - Top Things to Help Thyroid Health (54:30) - What Are the Gimmicks To Be Aware Of? (58:55) - What is Your Best Advice for Living a Healthy Lifestyle? (59:55) - Final Takeaways Want to reach out to Lacey? Instagram: @faithandfit Twitter: @laceyadunn Website: www.upliftfitnutrition.com Book Link: https://www.amazon.com/Womens-Guide-Hormonal-Harmony-Metabolism/dp/0578884127 Follow us on Instagram: @barbelllifestylepodcast Hosted by: @marissaroyfitness & @christilynnfit Producer: @shane_spellman

Christina & Marissa get into the differences between macro tracking, meal planning, and intuitive eating. They go deep on pros and cons, how to transition from tracking macros to intuitive eating, and when meal plans are advantageous. (0:00) - Intro (4:12) - Meal Plans (12:02) - Macro Tracking (36:15) - What Is Mindful Eating? (54:36) - Outro Follow us on Instagram: @barbelllifestylepodcast Hosted by: @marissaroyfitness & @christilynnfit Producer: @shane_spellman

Christina & Marissa discuss all things travel. They go deep into defining expectations, how to set yourself up to be successful, packing food, and TSA restrictions. Get prepared to stay on track during your summer travels! (0:00) - Intro (2:37) - Define Expectations (13:23) - What Does the Trip Entail? (14:44) - What Can You Do To Be Successful? (17:12) - Packing Food (28:26) - How to Take Food on Flights (36:48) - Training While Traveling (52:00) - Meal Prep Companies (56:00) - Outro Follow us on Instagram: @barbelllifestylepodcast Hosted by: @marissaroyfitness & @christilynnfit Producer: @shane_spellman

Christina & Marissa talk about how to be the best client you can be after you hire a coach! From letting your coach know your struggles, to things to avoid, and everything in between. In this episode you’ll get all the info on how to be a great client!

(0:00) - Intro

(3:43) - Dieting & Life Update from Marissa!

(6:48) - Letting Your Coach Know Your Struggles

(15:45) - Have An Open Mind

(20:05) - Stop Apologizing! (If You Don’t Need To)

(32:40) - Don’t Ghost!

(42:10) - Good or Bad, Communicate!

(49:17) - Things To Avoid Doing

(51:34) - Make Sure Its The Right Time (But There's Never A Perfect Time) For A Coach

(1:02:38) - Outro

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa sit down with Kelly McNulty, PhD candidate at Northumbria University. Kelly has written two meta-analyses on menstrual cycles and oral contraceptives, and is a wealth of knowledge in all things menstruation. They talk about what training looks like around your menstrual cycle, how oral contraceptives might affect performance, and how you can apply these concepts practically!

(0:00) - Intro

(10:15) - What Does the Menstrual Cycle Look Like?

(23:45) - Is It Worth it to Train Around Your Menstrual Cycle?

(31:30) - What Were the Findings from Your Meta-analysis?

(37:00) - Hormonal Contraceptives

(44:06) - How Might Oral Contraceptives Affect Performance?

(55:20) - How Can We Apply This Practically?

(1:06:24) - What is Your Best Advice for Living a Healthy Lifestyle?

(1:13:03) - Outro

Want to reach out to Kelly?

Twitter: @kellymcnulty & @periodoftheperiod

Instagram: @periodoftheperiod

Website: www.periodoftheperiod.com

Studies: https://pubmed.ncbi.nlm.nih.gov/32661839/

https://pubmed.ncbi.nlm.nih.gov/32666247/

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa discuss #Balance and Growth mindset in this episode! They get into topics of scarcity, taking the focus off food, what #Balance looks like for them and their clients, and what makes up the Growth Mindset.

(0:00) - Intro

(2:35) - Marissa’s Birthday Recap!

(9:30) - Scarcity Mindset

(22:20) - Taking the Focus OFF Food

(31:02) - Maintaining vs. Building

(34:15) - What Does #Balance Look Like For Us & Our Clients?

(51:34) - Giving Yourself Grace While Being Disciplined

(54:35) - Growth Mindset

(58:40) - How Do Clients Achieve Balance?

(1:06:45) - Outro

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa talk about all things coaching! They break down the differences between Online and In-Person coaching, what types of coaches and clients are attracted to each, how to set boundaries, and the cost associated with both types of coaching. If you’re a client deciding between the two, or a coach looking to make a transition, this one is for you!

(0:00) - Intro

(3:25) - What is the Difference?

(4:50) - Types of Coaches Who Thrive With Online vs. In-Person

(11:45) - Types of Clients Who Thrive With Online vs. In-Person

(16:40) - Real-Time Form Critique

(20:10) - Accountability

(22:10) - Social Aspect

(32:25) - Boundaries Between Professional & Personal Communication

(38:58) - Setting Up Coaching Systems

(1:05:15) - Money - Working For a Gym vs. Yourself

(1:06:20) - Scheduling & Convenience

(1:09:46) - Pricing

(1:18:15) - Outro

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa discuss everything you need to know about maintenance. You’ll learn what maintenance is, how you know you’ve reached it, and how long to be there. They also go into how to best balance the lifestyle you want to live with your fitness goals!

(0:00) - Intro

(3:27) - Marissa’s Cut Update

(5:05) - Park Bench vs. Bus Bench

(7:25) - Maintenance Relative to Fat Loss or Building Phases

(16:39) - What is Maintenance?

(25:20) - What is Balance?

(27:58) - Is it Possible to Achieve Maintenance Without Measurement?

(35:30) - All Or Nothing Mindset

(37:50) - Sometimes You Have to Go Through the Motions

(39:05) - You Are ALWAYS Progressing

(44:00) - Changing Priorities During Maintenance

(50:25) - Staying Accountable Without a ‘Goal’

(1:00:25) - How Long Should You Be in Maintenance?

(1:00:52) - Outro

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa sit down with Dr. Gabrielle Fundaro, coach, educator, and PhD in Human Nutrition, Foods, and Exercise from Virginia Tech. Dr. Fundaro enlightens us on behavior change, how to look at body image differently, and the Health at Every Size (HAES) movement!

(0:00) - Intro

(4:08) - Dr. Fundaro’s Story

(15:15) - What is Behavior Change?

(27:00) - How Do You Guide Clients Toward Process vs. Outcome Mindset?

(43:45) - How Can People Achieve Behavior Change?

(1:02:26) - Focus On One Thing!

(1:13:00) - HAES Movement

(1:39:27) - Summary

(1:41:30) - What is Your Best Advice for Living a Healthy Lifestyle?

(1:42:30) - Outro

Want to reach out to Gabrielle?

Email: vitaminphdnutrition@gmail.com

Instagram: @vitaminphd

Website: vitaminphdnutrition.com

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa talk everything scale related when it comes to your fitness journey. From how and when you should weigh yourself, to how stress affects your weight loss or gain, this episode covers it all!

(0:00) - Intro 

(2:00) - Framing 

(6:11) - How & When Do I Weigh Myself? 

(13:43)  - Being Adherent to Your Diet Matters! 

(16:20) - When Should You Expect Fluctuations? 

(36:48) - Eating Higher % of Food at Night 

(37:55) - Inflammation From Training or Other New Stimulus 

(41:30) - Getting a Really Bad Sunburn 

(43:00) - PMS & Ovulation 

(47:55) - Wake Up Time 

(49:20) - Getting Less Sleep/Going To Bed Late 

(50:25) - High Chronic or Acute Stress 

(53:15) - Eating A Lot of Salty or Processed Foods 

(57:00) - Digestion 

(1:01:42) - Hydration & Alcohol Consumption 

(1:04:15) - Bloating From Foods 

(1:12:28) - Summary/Outro 

Follow us on Instagram: @barbelllifestylepocast 

Hosted by: @marissaroyfitness & @christilynnfit 

Producer: @shane_spellman

Christina & Marissa go deeper on some topics they touched on last episode, digging in to a little bit of everything! They talk about proper sodium intake (including how much they love it!), benefits to logging your training, and when to move workouts around to prioritize recovery.

(0:00) - Intro

(3:50) - Sodium Intake

(13:58) - Pre-Workout Supplements

(16:43) - Christina & Marissa’s Weird Salt Habits

(20:58) - Back to Pre-Workout!

Coffee as a viable Pre Workout Caffeine Source: https://pubmed.ncbi.nlm.nih.gov/26890974/

(35:45) - Logging Your Training

(47:07) - Breathe While You Lift!

(52:43) - Total Daily Intake Relative to Strength

(59:44) - Muscle Burn vs. Muscle Pain

(1:07:38) - Moving Workouts to Accommodate Recovery & Exercising Discipline to Get to the Gym

Time of Day Specific Training Effects: https://pubmed.ncbi.nlm.nih.gov/32633217/

Study Mentioned: https://pubmed.ncbi.nlm.nih.gov/21857363/

(1:20:00) - Summary/Outro

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa sit down with Doug Miller, CEO of Core Nutritionals, Arms Race Nutrition, 'Merica Labz, Merica Energy, and The Nutrition Corners. He is also a 2x Drug Free Pro Bodybuilding World Champion. Doug talks about how he got into the industry, proprietary blends, some red flags to look for when buying supplements, and a basic health stack for beginners!

(0:00) - Intro

(3:07) - Doug’s Story

(11:40) - Proprietary Blends

(17:00) - Cost of Supplements

(20:27) - Red Flags When Buying Supplements

(25:25) - False Claims and cGMP Facilities

(33:00) - Basic Beginner Supplement Stack

(39:45) - Putting it All Together

(44:36) - What is Your Best Advice for Living a Healthy Lifestyle?

(47:50) - Key Takeaways

(49:37) - Outro

Want to reach out to Doug?

Email: doug@corenutritionals.com

Instagram: @dougmillerpro

Website: www.corenutritionals.com

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa dive deep into Programming & Progression in training. Are you training or working out? Find out as we discuss the importance of following a program, how to know if you’re progressing, and how to apply these principles to your own training!

(0:00) - Intro/Life Updates!

(4:36) - Why Programming & Progression?

(13:13) - What is a Program?

(18:05) - Training vs. Working Out

(23:40) - Progressive Overload

(38:00) - Rate of Perceived Exertion (RPE!)

(43:30) - Defining Progression

(53:04) - Progressive Overload Models & Implementation

(1:08:30) - Application

(1:17:00) - Outro

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa dive deep into fat loss, covering everything you need to know to shed some fat as summer approaches! They talk about calorie deficits, how to monitor progress, when to make changes, and some health considerations when trying to lose fat.

(0:00) - Intro

(8:19) - Is Fat Loss Right For Me?

(17:52) - What Is a Calorie Deficit?

(24:43) - How Long Should a Fat Loss Phase Be?

(30:05) - How Can You Monitor Progress?

(40:04) - When Do You Make Changes?

(51:15) - How Do You Decide to Stop a Fat Loss Phase

(55:35) - Taking A Planned Break

(57:25) - Diet Break vs. Refeed

(1:03:27) - Fat Loss Considerations For Health

(1:05:57) - How Do You Know When to Reverse Diet?

(1:12:33) - Summary/Outro

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa sit down with Chief Science Officer for 3DMJ, Dr. Eric Helms. They dive deep into the Muscle and Strength Training & Nutrition Pyramids and Eric talks all about how you can implement aspects of the pyramids for your own context! (0:00) - Intro (5:32) - Background of Muscle & Strength Pyramid (16:32) - Intention Behind Muscle & Strength Pyramid (19:32) - Overview of the Pyramids (30:10) - Mythbusting vs. Providing Useful Content (43:23) - The Role of Behavior & Lifestyle (50:00) - Tradeoffs Within Training and Nutrition (56:25) - Making the Pyramids Work for YOU (1:00:45) - What is the Concept of ‘Optimal’? (1:15:20) - What is Your Best Advice for Living a Healthy Lifestyle? (1:18:30) - Summary/Outro Buy the books here: https://muscleandstrengthpyramids.com/ YouTube (Nutrition): https://youtu.be/GAvW6xBZjSk YouTube (Training): https://youtu.be/OWmchPCyDvw Want to reach out to Eric? Instagram: @helms3dmj Website: www.3dmusclejourney.com Follow us on Instagram: @barbelllifestylepocast Hosted by: @marissaroyfitness & @christilynnfit Producer: @shane_spellman

Christina & Marissa talk all things macronutrients, aka macros! They go into detail about each individual macronutrient, what some good sources are, and how to decide how much you should eat of each one. Our hosts also get into how to set up your own macros, and how to make changes along the way!

(0:00) - Intro

(7:57) - What Are Macros?

(12:07) - Calorie Components of Macros

(12:50) - Protein

(22:50) - How Much Protein Do I Need?

(30:07) - Carbs

(36:11) - Carb Food Sources

(40:45) - Fat

(47:23) - Setting Up Your Own Macros

(53:58) - How To Plug Food In To Trackers

(1:00:25) - I Have My Baselines, What Now?

(1:17:45) - Pre/Post Workout Meals

(1:20:27) - Mindset When Tracking Macros

(1:27:48) - Summary/Outro

Macro Planning Video: https://www.youtube.com/watch?v=KfPgM4wI-gY

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa give you the rundown on how to find the best fitness coach for you. They go through red flags that they’ve seen in the industry, as well as a handful of great traits to look for in a coach.

(0:00) - Intro

(3:08) - Do Your Research

(9:56) - Taking Too Long to Respond to Check-ins

(15:25) - Coach Not Answering Questions Directly

(25:00) - Figuring Out Your Level of Autonomy

(31:43) - “Performing” For Your Coach

(35:42) - Supplements Without Explanations

(37:57) - What to Expect From Prices

(45:49) - Coaches Overpromising & Underdelivering

(47:50) - Not Enough Food, Too Much Cardio

(51:30) - Trust Your Gut

(55:55) - Customized Coaching

(1:05:24) - Being Treated As More Than Just a Number

(1:10:30) - Keep Your Best Interest in Mind

(1:12:46) - Summary/Outro

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa talk about strategies for handling your fitness journey when it comes to the significant people in your life. From how much to talk about your macros, to handling negative thoughts on competition, our hosts fall back on personal experience and strategies they have seen work with their clients to give you some great info!

(0:00) - Intro

(4:53) - Where is the Lack of Support Coming From?

(14:15) - Marissa’s Relationship Experience

(18:25) - Christina’s Relationship Experience

(23:00) - Family/Cultural Differences

(37:08) - Not Supporting For Financial Reasons

(40:45) - People Worrying About Your Health

(45:20) - Don’t Want You to be “Too Muscular”

(49:36) - Why Is Fitness Important to You?

(59:33) - Having a Productive Conversation

(1:05:00) - Figuring Out A Compromise

(1:12:09) - Try to Involve Friends/Family/S.O. In Your Routine

(1:19:36) - Strategies For Handling Tracking Macros/Fitness Journey

(1:23:24) - Try to Avoid the Extremes

(1:25:00) - Handling Yourself While in Competition Prep

(1:27:45) - Do It Anyway!

(1:37:30) - Takeaways/Outro

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Christina & Marissa asked for listener questions on Instagram, and you all delivered! They dive into some questions and provide answers, insight, and some personal experience to back it all up!

(0:00) - Intro

(3:15) - Tips on Getting Through an Injury

(4:30) - Benefits to Getting Into a Morning Movement Routine

(10:10) - Difference Between Contest Prep & Eating Disorders

(15:43) - Tips to Eliminate Bloating

(26:50) - Dealing With Confidence After Tough Show

(32:38) - Favorite Part of Show Day?

(34:46) - Morning of Show Day Meal?

(37:04) - Who Would Win in A Fight?

(40:36) - How Do You Find the Right Coach?

(46:29) - Impact of Elevation on Strength Training?

(51:41) - Is Trying to Make Friends at the Gym Weird?

(59:00) - Favorite Brand for Workout Gear?

(1:01:54) - Favorite Holiday?

(1:02:26) - Do You Have More Female or Male Clients?

(1:05:26) - Favorite Podcasts?

(1:10:19) - Supplements For Different Phases?

(1:12:40) - Personal Goals for 2021?

(1:20:12) - Significant Other Support?

(1:30:18) - Fitness Lifestyle & Motherhood?

(1:36:05) - How Long Does it Take for A Good Lift?

(1:41:55) - Who Do You Look Up to in Fitness?

Master Debaters Game: https://www.amazon.com/brandable-Master-Debaters-Board-Smosh/dp/B07BKQ2F8H

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa discuss Non-Exercise Activity Thermogenesis, also known as NEAT. Don’t worry, they’ll tell you what NEAT is, let you know how to track it, and how it affects your daily life!

(0:00) - Intro

(2:02) - Marissa Moved!

(3:50) - NEAT Definition

(7:25) - Total Daily Energy Expenditure (TDEE)

(11:02) - Activity Expenditure

(14:37) - Metabolic Adaptation

(24:07) - How to Improve Metabolic Rate

(29:27) - How Much NEAT Should I Do?

(43:55) - How Do I Get More NEAT?

(52:05) - Tracking NEAT

(59:10) - Is Tracking NEAT Good For Everyone?

(1:03:31) - Summary/Outro

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa sit down with Nick Licameli DPT, Injury Reduction & Pain Management Specialist for 3DMJ. They hit on a little bit of everything from how to tell if your pain is normal or requires treatment, the role of mentality surrounding injury, and how Nick has updated his practices throughout the years.

(0:00) - Intro

(8:05) - Definition of ‘Injury’

(11:36) - Normal Pain vs. Pain That Requires Treatment

(15:51) - What is Your Process Like For Working Through Pain?

(29:36) - Doctor Recommendations vs. Your Position/Views?

(39:56) - Pain Does Not Always Equal Tissue Damage

(47:11) - Role of Mentality Surrounding Injury

(50:41) - Learning From the Process

(61:01) - How Can You Best Prevent Injury?

(1:05:11) - Bodybuilding Career - Competing & Judging

(1:08:59) - How Have Your Practices Changed Throughout the Years?

(1:15:24) - Attaching identity to Specific Practices

(1:18:41) - Using Instagram as A Physical Therapist

(1:28:21) - One Tip For Living a Healthy Lifestyle

(1:31:43) - Summary/Outro

Want to reach out to Nick?

Instagram: @nicklicameli

Email: nick@strengthtogetheronline.com

Website: strengthtogetheronline.com

Article: https://3dmusclejourney.com/thankful-for-mistakes-of-the-past-part-1/

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa give you 10 things you can do to up your health and fitness sustainability as we roll into the new year.

(0:00) - Intro

(3:45) - Process vs. Outcome Focus

(10:18) - Emphasis on General Movement

(15:00) - Hydration

(23:20) - Preparing for Your Day

(31:36) - Getting Good, Quality Sleep

(41:30) - Unplug!

(45:00) - Go Outside!

(47:30) - Resistance Training/Building Muscle
(53:10) Moderation > Overindulging

(57:48) - Focus on YOU

(1:03:25) - Summary/Outro

The Power List - https://www.youtube.com/watch?v=QnjmT2OahWc

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa talk about the ins and outs of reverse dieting, and how that turns into maintenance. They outline personal experience on their recent transitions from dieting to reverse dieting, and trends they’ve seen with clients.

(0:00) - Intro

(2;30) - Marissa’s Mini Cut/Reverse Diet

(5:21) - Definition of a Reverse Diet

(7:49) - Misconceptions About Reverse Dieting

(15:23) - When is the Right Time to Reverse Diet?

(18:05) - Christina’s Reverse Diet

(25:10) - How To Properly Reverse Diet

(38:50) - Expectations With Reverse Dieting

(47:44) - When Does Reverse Become Maintenance?

(1:05:50) - What is Maintenance?

(1:23:28) - Summary/Outro

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa take a deep dive into all things competitions. They talk about their personal experiences with competing, setting goals, and how to stay on track post-show.

(0:00) - Intro

(2:40) - Christina’s Experience With Competition

(7:00) - Marissa’s Experience With Competition

(12:21) - Do Your Research!

(15:09) - What is Your Goal With Competing?

(23:05) - Having a Solid Fitness & Nutrition Background

(29:30) - Competing is HARD!

(33:47) - What Division is Right For You?

(44:06) - Financial Aspect of Competition

(51:46) - The Selfish Aspect of Competing

(1:03:45) - Biggest Mistakes When it Comes to Competing

(1:25:40) - Thinking About After Your Show

(1:31:57) - Listener Questions!

(1:51:15) - Outro

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa go deep on the topic of burnout in training, tracking food, and life in general. They share tips for you on how they have gotten their clients through all types of burnout! (0:00) - Intro (2:20) - Definitions (6:45) - Symptoms of Burnout (7:50)  - Burnout - Training (20:00) - The Psychology of Chronic vs. Acute Stress (26:35) - Perceived Stress & Filling Up Your Own Cup (35:30) - Holistic Stress Management with Training (48:30) - Burnout - Tracking Food (1:05:45) - Strategies for Handling Burnout (1:19:00) - Outro Follow us on Instagram: @barbelllifestylepocast Hosted by: @marissaroyfitness & @christilynnfit Producer: @shane_spellman

Christina & Marissa talk about how they came to love fitness, where they started, and where they're going.  (0:00) - Intro (2:12) - Marissa's Story (10:45) - Christina's Story (27:15)  - Goal/mission of our show (34:00) - Choosing our Podcast name (37:05) - Outro Follow us on Instagram: @barbelllifestylepocast Hosted by: @marissaroyfitness & @christilynnfit Producer: @shane_spellman