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The Barbell Lifestyle Podcast

The Barbell Lifestyle Podcast

By The Barbell Lifestyle Podcast
Christina and Marissa delve deep into all things sustainable health & wellness. Using their experience as coaches, competitors, and lifelong learners, they bring a fresh perspective to the world of fitness.
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#35 - How To Be An Online Fitness Coach

The Barbell Lifestyle Podcast

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#43 - Christina & Marissa Life Updates
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
01:03:59
September 15, 2021
#42 [Mini Series #1] - Getting Away From Macros with Marissa
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
29:30
September 7, 2021
#41 - Metabolic Adaptation with Dr. Eric Trexler
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
01:28:02
August 31, 2021
#40 - Self-Sabotage
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
01:00:34
August 24, 2021
#39 - Why It's Not Just 5 Pounds
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
01:02:43
August 17, 2021
#38 - Body Recomposition with Chris Barakat
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
01:17:00
August 10, 2021
#37 - Time Management 101
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
01:28:06
August 3, 2021
#36 - All Things Gut Health with Dr. Gabrielle Fundaro
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
01:35:18
July 27, 2021
#35 - How To Be An Online Fitness Coach
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
01:09:24
July 20, 2021
#34 - Healthy Habits Without Tracking Macros
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
01:15:26
July 13, 2021
#33 - Alcohol, Social Events, & Eating Out
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
01:13:08
July 6, 2021
#32 - Body Composition Measurement with Dr. Grant Tinsley
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
01:08:59
June 29, 2021
#31 - How to Handle Failure
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
01:13:02
June 22, 2021
#30 - All Things Thyroid Health with Lacey Dunn, RD
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
01:03:47
June 15, 2021
#29 - Macros, Meal Plans, & Intuitive Eating
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
56:37
June 8, 2021
#28 - Traveling & Staying on Track
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
57:35
June 1, 2021
#27 - How to be A Good Client
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
01:04:33
May 25, 2021
#26 - Periods, The Pill & Your Performance With Kelly McNulty
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
01:14:22
May 18, 2021
#25 - #Balance & Growth Mindset
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
01:07:55
May 11, 2021
#24 - Online vs. In-Person Coaching
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
01:21:48
May 4, 2021
#23 - The Maintenance Mindset
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
01:01:53
April 27, 2021
#22 - Body Image, Behavior Change, & HAES with Dr. Gabrielle Fundaro
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
01:45:08
April 20, 2021
#21 - Fifteen Reasons the Scale Fluctuates
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
01:13:39
April 13, 2021
#20 - Variation in Responses to Training With Greg Nuckols
Christina & Marissa sit down with researcher, powerlifter, and writer Greg Nuckols to discuss how different variables affect training! Greg goes deep into Genetic and Sex variation in training response, as well as placebo affect on strength gains, and how your expectations can frame how you progress. (0:00) - Intro (7:46) - Framing Today’s Conversation (8:17) - Explaining Variability in Response to Training (18:10) - Understanding What's Normal, Standard Deviations & Outliers (20:48) - Genetic Variations in Training Response (45:23) - The Placebo Effect on Strength Gains (53:50) - How Expectations Interact With Strength Gains & Your Results (1:07:30) - Sex Differences in Training Response (1:32:00) If you do not want to hear about research being conducted on dogs, skip to (1:34:30) (1:40:34) - Practical Applications (1:44:15) - What is Your Best Advice for Living a Healthy Lifestyle? (1:47:08) - Summary/Outro Links: Variability in Biceps Growth Study: https://pubmed.ncbi.nlm.nih.gov/15947721/ Remarkably Homogeneous Study: https://www.strongerbyscience.com/barbalho/ Heritage Twin Aerobic Training Study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3098655/ Overfeeding Twin Study: https://pubmed.ncbi.nlm.nih.gov/2336074/ Steroid Placebo Study: https://jamesclear.com/wp-content/uploads/2015/07/anabolic-steroids-the-physiological-effects-of-placebos.pdf Steroid Placebo Expectancy Effect Study: https://journals.humankinetics.com/view/journals/tsp/14/3/article-p272.xml Sandra Hunter’s Sex Differences in Bicep Strength: https://pubmed.ncbi.nlm.nih.gov/11717235/ Greg’s Master’s Thesis: https://www.researchgate.net/publication/337919180_THE_EFFECTS_OF_BIOLOGICAL_SEX_ON_FATIGUE_DURING_AND_RECOVERY_FROM_RESISTANCE_EXERCISE Want to reach out to Greg? Instagram: @GregNuckols Website: strongerbyscience.com Follow us on Instagram: @barbelllifestylepocast Hosted by: @marissaroyfitness & @christilynnfit Producer: @shane_spellman
01:50:55
April 6, 2021
#19 - Troubleshooting Your Training
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
01:21:17
March 30, 2021
#18 - Pre & Post Workout Nutrition
Christina & Marissa go over everything you need to know about nutrition before, during, and after your workout. They give details on how many carbs to eat before your workout, what to sip on during, and what to eat after your training to recover better. (0:00) - Intro/Life Updates! (7:30) - What is Peri-Workout Nutrition? (12:45) - What is the BEST Pre-Workout Meal? (15:45) - When Should I Eat My Pre-Workout Meal? (19:10) - What Should Pre-Workout Macro Breakdown Be? (21:41) - Why is Pre-Workout Nutrition Important (Science!)? (26:13) - During Your Workout (aka Intra-Workout) (32:15) - Post Workout Meal (39:10) - Common Questions - Morning Workout (48:08) - Common Questions - Afternoon Workout (55:36) - Evaluate if You Train Better on More Food (57:05) - Takeaways (1:02:16) - Outro Links: Placebo Pre-Workout Meal Enhances Performance Compared to Water: https://pubmed.ncbi.nlm.nih.gov/32174286/ Carbohydrate Mouth Rinse Systematic Review: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3916844/ Carbohydrate Mouth Rinse Enhances Resistance Training Performance: https://pubmed.ncbi.nlm.nih.gov/32726566/ Milkshakes, Perception & Digestion: https://pubmed.ncbi.nlm.nih.gov/21574706/ Follow us on Instagram: @barbelllifestylepocast Hosted by: @marissaroyfitness & @christilynnfit Producer: @shane_spellman
01:03:47
March 23, 2021
#17 - All About the Supplement Industry with CEO Doug Miller
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
51:22
March 16, 2021
#16 - Programming & Progression
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
01:18:53
March 9, 2021
#15 - Everything You Need to Know About Fat Loss
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
01:13:54
March 2, 2021
#14 - Myth-busting & the Muscle and Strength Pyramids with Dr. Eric Helms
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
01:22:14
February 23, 2021
#13 - Macros 101
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
01:31:11
February 16, 2021
#12 - Finding A Great Coach
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
01:15:60
February 9, 2021
#11 - Your Relationships vs. Your Fitness
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
01:41:40
February 2, 2021
#10 - Intermittent Fasting & Meal Timing with Dr. Grant Tinsley
Christina & Marissa sit down with Dr. Grant Tinsley, Assistant Professor and researcher at Texas A&M University. They dive deep into intermittent fasting research, from what actually defines fast, to how short you can actually make the feeding window while still remaining effective. Dr. Tinsley also gives strategies for how to go about implementing restricted eating based on different circumstances!  (0:00) - Intro (5:55) - Definitions (15:30) - What Has Your Research Looked Like Recently? (22:00) - How Does Training In the Lab Impact Your Studies? (26:55) - How Do Results Differ in Studies With Only Women? (31:46) - How Short Can We Make a Feeding Window? (36:22) - Practical Applications of Time Restricted Eating (39:45) - What Is the Difference Between Early & Late Eating Windows? (49:49) - What Is Your Experience With 24-48-72 Hour Fasts? (53:30) - How Can People Apply These Concepts Personally? (1:00:48) - What Actually Defines A Fast? (1:06:09) - What Is the Best Way To Space Protein? (1:08:38) - How Do I Figure Out What’s Right For Me Right Now? (1:15:45) - What Do Your Future Research Plans Look Like? (1:22:15) - What Does Grant Implement Day to Day? (1:27:00) - Is There Research Supporting Fasted Cardio? (1:30:13) - Outro/Summary Want to reach out to Grant? Instagram: @grant_tinsley_phd Twitter: @granttinsleyphd Website: granttinsley.com Articles: McNulty et al 2020 - https://link.springer.com/article/10.1007/s40279-020-01319-3 Elliott-Sale et al 2020 - https://link.springer.com/article/10.1007/s40279-020-01317-5 Follow us on Instagram: @barbelllifestylepodcast Hosted by: @marissaroyfitness & @christilynnfit Producer: @shane_spellman
01:33:04
January 26, 2021
#9 - Q&A!
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
01:48:32
January 19, 2021
#8 - NEAT
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
01:06:26
January 12, 2021
#7 - Injury Reduction & Pain Management with Nick Licameli
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
01:35:19
January 5, 2021
#6 BONUS - 10 Healthy Habits for the New Year
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
01:05:18
January 1, 2021
#5 - Reverse Dieting & Maintenance
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
01:26:14
December 29, 2020
#4 - So You Want to Compete?
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
01:52:55
December 22, 2020
#3 - Dieting Mistakes
Christina & Marissa talk about common dieting mistakes they see with their clients, and in the fitness industry at large. Topics range from only focusing on the scale, to slip ups with tracking alcohol. (0:00) - Intro (2:35) - Christina’s Show Recap! (11:20) - Are You in the Right Place to Start Dieting? (17:05)  - Sustainability - What is Right for You Now? (27:56) - Doing Too Much, Too Soon (35:20) - Changing Things Too Frequently (38:00) - Managing Variables (40:33) - Non-exercise Activity (49:55) - Only Focusing on The Scale (59:37) - Unrealistic Expectations With Weight Loss (1:10:05) - Not Focusing Enough on Micronutrient Rich Foods (1:17:50) - Satiety - It's Ok to be Hungry! (1:25:52) - Leaving out ‘Hard to Track’ Foods (1:30:40) - Mis-tracking Alcohol (1:36:16) - Failing to Mitigate Stress (1:39:14) - Summary/Outro Links: Iron Culture Podcast Episode: https://www.youtube.com/watch?v=spE_gkF5e6c Follow us on Instagram: @barbelllifestylepocast Hosted by: @marissaroyfitness & @christilynnfit Producer: @shane_spellman
01:46:03
December 15, 2020
#2 - Burnout in Life & Fitness
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
01:20:39
December 8, 2020
#1 - Intro
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
38:05
December 1, 2020