The Barbell Lifestyle Podcast
By The Barbell Lifestyle Podcast
The Barbell Lifestyle PodcastNov 23, 2021
#173 - The Fitness Industry’s Biggest Lie
Christina & Marissa get into how the fitness industry is lying to you. Is it just marketing or something you should pay attention to?
(0:00) - Intro
(8:05) - Simple Is Best, But Not Easy
(17:30) - Forever Habits
(22:17) - Audit Who You Follow
(26:05) - Be Consistently Good, Not Perfect
(31:50) - A Good Coach Teaches Autonomy
(35:10) - Fitness Isn’t A One Solution Game
(38:55) - When Do You Troubleshoot & Adjust?
Follow us on Instagram: @barbelllifestylepocast
Hosted by: @marissaroyfitness & @christilynnfit
#172 - Spilling The Tea: Navigating Social Media As Fitness Coaches - Part 2
Christina & Marissa pick up where they left off last week and spill more tea about the fitness industry and social media!
(0:00) - Intro
(1:45) - The Coaches' Motivation
(9:20) - Looking the Part
(17:35) - Relatability
(22:13) - Femininity in Fitness
(28:55) - Self Diagnosis
(32:26) - Tech Boundaries
Follow us on Instagram: @barbelllifestylepocast
Hosted by: @marissaroyfitness & @christilynnfit
#171 - Spilling The Tea: Navigating Social Media As Fitness Coaches - Part 1
Christina & Marissa get into the weeds on what they go through as fitness coaches on social media. How do you stay ahead of the trends & provide value?
(0:00) - Intro
(1:45) - The Perfect Balance
(7:05) - The Trends
(12:08) - Perfectionism
(16:06) - The Ethics of Marketing
(22:48) - Power of Investing In Yourself
(29:44) - Vulnerability
Follow us on Instagram: @barbelllifestylepocast
Hosted by: @marissaroyfitness & @christilynnfit
#170 - The Missing Piece To Your Weight Loss Puzzle
Christina & Marissa give you the piece (or maybe pieces?) that you’re missing during your weight loss journey. You might not be shocked that there isn’t just one thing!
(0:00) - Intro
(4:00) - Do Unhealthy Things ‘Work’?
(8:30) - Acceptance
(15:58) - David & Goliath
(19:13) - Simplification
(27:50) - Don’t Be Too Hard on Yourself
(30:45) - Celebrate Wins
Follow us on Instagram: @barbelllifestylepocast
Hosted by: @marissaroyfitness & @christilynnfit
#169 - Qualities of Great Coaches
Christina & Marissa talk all about what makes coaches great. From how they encourage you, to being a lifelong learner, you’ll find out what to look for in a coach!
(0:00) - Intro
(3:20) - A Coach Who Cares
(13:23) - Check-Ins
(22:28) - Encouragement Styles & Ownership
(31:32) - Leading Yourself First
(36:00) - Always Be Learning
Follow us on Instagram: @barbelllifestylepocast
Hosted by: @marissaroyfitness & @christilynnfit
#168 - How To Eliminate ‘Overwhelm’ In Your Fitness Journey
Christina & Marissa get into how to overcome being overwhelmed not only in your fitness journey but also in life!
(0:00) - Intro
(4:00) - Small Habit Trades
(10:10) - Short Term Results
(14:38) - Analysis Paralysis
(23:42) - Organization for Procrastinators
(31:55) - Trying To Do Too Much
(39:05) - The Power of Community
Follow us on Instagram: @barbelllifestylepocast
Hosted by: @marissaroyfitness & @christilynnfit
#167 - Why ‘Fitness For Women’ Is Hurting Your Progress
Christina & Marissa talk all about ‘Fitness For Women’. How much of it is just marketing and what aspects of the industry are legitimate? Find out in this episode!
(0:00) - Intro
(7:00) - Exercise Selection
(13:28) - Taking Up Space
(17:42) - Cycle Syncing Workouts
(22:46) - Supplement Marketing
#17 - All About The Supplement Industry
Follow us on Instagram: @barbelllifestylepocast
Hosted by: @marissaroyfitness & @christilynnfit
#166 - How We Would Coach YOU - Part 4
Christina & Marissa get into what it would look like if they were YOUR coach! How do you come out of a diet? What is reverse dieting? Find out in the final installment of this new series!
(0:00) - Intro
(2:05) - When Are You Done Dieting?
(7:37) - Reverse Dieting
(17:50) - Don’t Go To Extremes
(20:19) - The Freedom It Grants You
(24:30) - The Maintenance Phase
(32:09) - Use It Or Lose It
(38:03) - Check In With Your Mindset
#165 - How We Would Coach YOU - Part 3
Christina & Marissa get into what it would look like if they were YOUR coach! How do they advise on meal planning? When should you change your protocols? Find out in Part 3 of this new series!
(0:00) - Intro
(3:30) - Meal Planning/Prepping
(9:14) - Progress Photos & Weight Tracking
(14:20) - Changing Protocols
(23:50) - Diet Breaks & Refeeds
(33:00) - Wrap-up
Follow us on Instagram: @barbelllifestylepocast
Hosted by: @marissaroyfitness & @christilynnfit
#164 - How We Would Coach YOU - Part 2
Christina & Marissa get into what it would look like if they were YOUR coach! How do they prime for fat loss? Should you track macros? Find out in Part 2 of this new series!
(0:00) - Intro
(2:37) - Setting Up Fat Loss
(7:22) - Tweaking & Changing Macros
(18:48) - The Fat Loss Process
(23:26) - End Date & Pace
(26:50) - How Adherent Should You Be?
Follow us on Instagram: @barbelllifestylepocast
Hosted by: @marissaroyfitness & @christilynnfit
#163 - Marissa’s Interview on Nourish & Strengthen with Trainer Lindsey
Marissa is welcomed as a guest on The Nourish & Strengthen Podcast! They talk about Marissa’s journey to the fitness industry, finding balance in your lifestyle, and how to change your approach to meet your goals. S4E12
(0:00) - Intro
(1:27) - Marissa’s Journey To Fitness
(7:50) - The Business
(10:51) - WFH Hacks
(16:55) - Managing Your Behavior
(22:30) - Behavior Change
(29:15) - Self-Sabotage
(36:33) - Small Habits Become Big Ones!
Nourish & Strengthen With Trainer Lindsey
Follow us on Instagram: @barbelllifestylepocast
Hosted by: @marissaroyfitness & @christilynnfit
#162 - How We Would Coach YOU - Part 1
Christina & Marissa get into what it would look like if they were YOUR coach! How do they start with new clients? What is the biggest focus? Find out in Part 1 of this new series! S4E11
(0:00) - Intro
(1:51) - The Start
(11:26) - Don’t Compare!
(15:45) - Behavior Observation
(20:30) - Other Contributing Factors
(27:44) - Reflection
(32:28) - Growth Mindset
#65 - Growth Mindset & Habit Change
Follow us on Instagram: @barbelllifestylepocast
Hosted by: @marissaroyfitness & @christilynnfit
Looking Back: Body Composition Measurement with Dr. Grant Tinsley [Episode 32]
Today we throw it way back to June 2021 and Episode 32, where Dr. Grant Tinsley talks all about body composition measurement!
#161 - Are You Ready To Work With A Coach?
Christina & Marissa talk all about what it looks like for someone to be ‘ready’ to work with a health & fitness coach. Are you ready? Tune in to find out! S4E9
(0:00) - Intro
(4:08) - Are You Prioritizing YOU?
(9:19) - A Personalized Approach
(14:28) - Letting Your Coach Down
(20:12) - Understanding & Intention
Follow us on Instagram: @barbelllifestylepocast
Hosted by: @marissaroyfitness & @christilynnfit
#160 - Defeating Self-Sabotage
Christina & Marissa get into self-sabotage, what it is, and how to make sure you avoid the pitfalls in your fitness journey!
(0:00) - Intro
(2:04) - What Is Self-Sabotage?
(6:30) - Truths About Yourself
(9:10) - Fear of Failure
(12:44) - Realistic Goal Setting
(16:41) - Mindset
(22:35) - Power of Visualization
(26:20) - The “What-ifs”
Follow us on Instagram: @barbelllifestylepocast
Hosted by: @marissaroyfitness & @christilynnfit
#159 - Busting Common Fitness Myths - PART 2!
Christina & Marissa give you Part 2 of busting some common fitness myths, how they started, and give you the truth on how they started!
(0:00) - Intro
(0:48) - Keto/Low Carb Best For Fat Loss
(11:18) - What’s An Indicator of a Good Workout?
(19:51) - 10K Steps A Day?
(25:09) - Women vs. Men Workout Routines
(30:45) - Metabolism & Strength Training
(34:50) - It All Goes Downhill After 30
Follow us on Instagram: @barbelllifestylepocast
Hosted by: @marissaroyfitness & @christilynnfit
#158 - Busting Fitness Myths
Christina & Marissa get into some common fitness myths, how they started, and give you the truth on how they started!
(0:00) - Intro
(5:18) - Carbs Are Bad, Right?
(14:00) - Anabolic Window
(22:25) - Knees Over Toes?
(27:02) - Fasted Cardio
(35:28) - Intermittent Fasting
Follow us on Instagram: @barbelllifestylepodcast
Hosted by: @marissaroyfitness & @christilynnfit
#157 - 2024 Goals!
#161 - 2024 Goals!
We’re back! In our first episode back from our hiatus we chat all about our 2024 goals, and spend a little time reflecting on 2023!
(0:00) - Intro
(7:10) - Marissa’s 2023 Reflection
(20:27) - Christina’s 2023 Reflection
(28:30) - Being Multi-modal
(30:27) - 2024 Fitness Intentions
(40:05) - Personal Goals
Follow us on Instagram: @barbelllifestylepocast
Hosted by: @marissaroyfitness & @christilynnfit
Looking Back: Metabolic Adaptation with Dr. Eric Trexler [Episode 41]
In the final installment of our 'Looking Back' series, we highlight Episode 41, all about metabolic adaptation with Dr. Eric Trexler!
Looking Back: Body Recomposition with Chris Barakat [Episode 38]
In the third installment of our 'Looking Back' series, we highlight Episode 38 with Chris Barakat all about body recomposition!
Looking Back: How To Stay Lean Year Round with Cody McBroom [Episode 101]
We continue our 'Looking Back' series with Episode 101 with Cody McBroom. This episode gives you the playbook on how to stay lean year round! Enjoy!
Looking Back: Mythbusting & The Muscle and Strength Pyramids with Dr. Eric Helms [Episode 14]
We're bringing back some old favorites for a couple weeks starting with Episode 14 with Dr. Eric Helms!
#156 - Building A Home Gym
Christina & Marissa talk all about home gyms! What you need, what you don’t need, and how to get creative with the buildout!
(0:00) - Intro
(4:37) - Home Gym Essentials
(10:40) - Squat Racks
(14:33) - Plates
(16:43) - Get Creative!
(21:20) - Extras
(23:00) - All-In-One Systems
(25:22) - Flooring
Follow us on Instagram: @barbelllifestylepocast
Hosted by: @marissaroyfitness & @christilynnfit
#155 - Holiday Gift Guide
Christina & Marissa give you all the details about what to get your fit friends. From smartwatches to kitchen gadgets, all your gift giving needs are here!
(0:00) - Intro
(2:35) - Smartwatches
(5:55) - WFH Setup
(13:10) - Good Shoes
(21:07) - Gym Equipment
(34:23) - Kitchen Stuff
(43:35) - Headphones & Supplements
(46:52) - Amazon Workout Gear
Follow us on Instagram: @barbelllifestylepocast
Hosted by: @marissaroyfitness & @christilynnfit
#154 - How To NOT Crash & Burn In Your Fitness Journey
Christina & Marissa chat all about how they help their clients sustain their fitness journey & avoid crashing & burning!
(0:00) - Intro
(4:36) - Over Excitement & Making A SMART Commitment
(13:42) - Where Are You In Your Life?
(19:38) - Goal Setting (Zone of Proximal Development)
(28:12) - Increase Your Baseline
(30:04) - Habit Forming (SCIENCE!)
Follow us on Instagram: @barbelllifestylepocast
Hosted by: @marissaroyfitness & @christilynnfit
#153 - Holiday Survival Guide
Christina & Marissa give you all the information you need to crack the code on holiday eating. After this episode, you’ll have all the tools to crush holiday food!
(0:00) - Intro
(8:20) - Expectation Setting
(13:23) - Is It THAT Important To You?
(17:31) - What Phase Are You In?
(21:21) - Diet Strategy
(25:20) - Heck Yes Foods!
(28:45) - Eat Slower, Check In With Yourself
Follow us on Instagram: @barbelllifestylepocast
Hosted by: @marissaroyfitness & @christilynnfit
#152 - Lean Bulking For Beginners
Christina & Marissa chat about lean bulking and how you can bulk up as the weather gets colder!
(0:00) - Intro
(6:20) - What Is Lean Bulking?
(13:00) - The Mentality
(18:55) - What Is The Process?
(22:00) - Limiting Beliefs
(30:50) - Macro Adjustments
(36:28) - Progress Pictures!
(40:00) - What NOT To Do
Follow us on Instagram: @barbelllifestylepocast
Hosted by: @marissaroyfitness & @christilynnfit
#151 - Marissa’s Interview on Elev8 Podcast
Marissa is a guest on the Elev8 Podcast with Kait Ann-Michelle. They dive deep on vulnerability and talk about Marissa’s journey in fitness.
(0:00) - Intro
(2:55) - Who Is Marissa?!
(12:32) - Trim The Fat (But Not How You Think!)
(21:00) - Focus Is Critical
(27:30) - Excuses vs. Pivoting
(35:24) - Pressure
(42:33) - Impostor Syndrome
(51:06) - Motivation
(55:50) - Where Are You Now?
Want to reach out to Kait?
Instagram: @kaitannmichelle
Podcast: Elev8 Podcast
Follow us on Instagram: @barbelllifestylepocast
Hosted by: @marissaroyfitness & @christilynnfit
#150 - Advanced Training Techniques
Christina & Marissa chat about all types of advanced training. If you’re in a rut with strength training at the gym, this is for you!
(0:00) - Intro
(4:53) - Top Sets vs. Working Sets
(10:00) - Volume
(13:05) - Auto-Regulated Double Progression
(16:08) - RPE & RIR
(24:17) - Blood Flow Restriction Training
(29:38) - Drop Sets & Rest Pauses
(35:05) - Pre-Exhaust
(38:25) - Constant Tension
Follow us on Instagram: @barbelllifestylepocast
Hosted by: @marissaroyfitness & @christilynnfit
#149 - When Should You Quit Fat Loss?
Christina & Marissa talk all about why it might be time to QUIT your fat loss journey and focus on something else!
(0:00) - Intro
(1:53) - Does It Still Serve You?
(7:38) - Is It Really Quitting?
(13:16) - Progress While Dieting
(16:20) - Diminishing Returns
(20:00) - Seasons of Life
(25:24) - Is Fat Loss What You Want?
Follow us on Instagram: @barbelllifestylepocast
Hosted by: @marissaroyfitness & @christilynnfit
#148 - Earning Your Fat Loss Phase
Christina & Marissa chat about the importance of having certain things established before jumping into a fat loss phase!
(0:00) - Intro
(4:10) - Being On The Bus vs. The Park Bench
(11:10) - We Need A Baseline
(16:40) - Specificity
(20:48) - Don’t Set Yourself Up For Failure
(28:02) - Doing The Right Thing At The Right Time
(30:40) - Walk Before You Run
Follow us on Instagram: @barbelllifestylepocast
Hosted by: @marissaroyfitness & @christilynnfit
#147 - Fat Loss Without Dieting
#146 - Unpacking The Obesity Epidemic with Brad Dieter
Christina & Marissa sit down with Brad Dieter, COO of Macros Inc., & nutritionist for Gonzaga Men’s Basketball to talk all about big weight loss & the obesity epidemic.
(0:00) - Intro
(1:44) - Brad’s Story
(8:45) - Weight Loss Differences
(15:00) - Can You Really Tell When Someone Is Ready?
(21:07) - Negotiating With Yourself
(24:41) - Give Yourself Grace or Push Through?
(32:44) - It Comes From Within
(37:27) - Blind Spots In Big Weight Loss
(41:18) - Physiology of Big Weight Loss
(46:16) - Goals & Identity
(54:13) - Current Projects?
Want to reach out to Brad?
Instagram: @brad.dieter
Website: macrosinc.net
Follow us on Instagram: @barbelllifestylepocast
Hosted by: @marissaroyfitness & @christilynnfit
#145 - All About PCOS with Alycia Israel
Christina & Marissa sit down with Alycia Israel, CEO of Alycia’s Barbell to chat all about PCOS. From the root cause (which may be different than you think!) to the nitty gritty of different types of PCOS, this episode will get you informed and on the way to managing it better.
(0:00) - Intro
(1:07) - Alycia’s Story
(4:52) - Empowerment!
(8:55) - The Root Cause
(16:42) - Shouldn’t I Be Doing More?
(21:00) - What Is PCOS?
(26:50) - Types of PCOS
(41:53) - Can You Push Back On Your Doctor?
(47:05) - How Can You Manage PCOS?
Want to reach out to Alycia?
Instagram: @alyciaisrael
Follow us on Instagram: @barbelllifestylepocast
Hosted by: @marissaroyfitness & @christilynnfit
#144 - Marissa Interviews Christina!!
It’s Marissa’s turn! In this episode, Marissa interviews Christina. They talk about life, how the year is going, and get deep on Christina’s life!
(0:00) - Intro
(3:17) - 2023 Update
(8:19) - Christina’s Day To Day
(12:00) - What Will You Miss About This Season of Your Life?
(13:35) - New Baby?!
(25:10) - Growth & Leadership
(32:35) - Leadership Blind Spot
(37:35) - Fear Of Confrontation
(42:55) - New Priority?
(45:30) - Rapid Fire!
Follow us on Instagram: @barbelllifestylepocast
Hosted by: @marissaroyfitness & @christilynnfit
#143 - Christina Interviews Marissa!!
Christina turns the tables & interviews Marissa! They talk about life, how the year is going, and get deep on Marissa’s life!
(0:00) - Intro
(2:52) - 2023 Update
(6:38) - How Is North Carolina?
(9:50) - Your Perception of Health & Fitness
(20:22) - Biggest Fitness Lessons Learned
(24:00) - Biggest Accomplishment?
(26:24) - Marriage Advice?
(30:00) - Emotions Are Powerful
(36:57) - Core Memories
(42:51) - Biggest Influence?
(47:17) - Rapid Fire!
Follow us on Instagram: @barbelllifestylepocast
Hosted by: @marissaroyfitness & @christilynnfit
#142 - Self Sabotage (Lena Collins Interviews Marissa!)
Marissa gets interviewed by Lena Collins on Instagram Live! They go into all things self-sabotage, & how to avoid falling into that trap!
(0:00) - Intro
(1:32) - Marissa’s Background
(3:30) - Bring Awareness To Your Actions!
(6:19) - Nature vs. Nurture
(11:26) - Building Resilience
(13:27) - What Is The Root Cause?
(19:58) - Your Why, & Re-writing Your Story
(24:22) - It Starts With Small Steps
Want to reach out to Sam?
Instagram: @lenamarie.fitness
Follow us on Instagram: @barbelllifestylepocast
Hosted by: @marissaroyfitness & @christilynnfit
#141 - Weight Loss Drugs with Austin Stout
Christina & Marissa sit down with Austin Stout, founder of Integrated Muscle & Health, and coach of coaches!
(0:00) - Intro
(1:04) - Austin’s Story
(7:08) - History Lesson
(16:05) - How Are These Drugs Prescribed?
(25:30) - Phentermine
(30:52) - Epigenetics
(42:40) - All Good Intentions
(47:18) - Where Do We Go From Here?
Want to reach out to Austin?
Instagram: @austinst8
Follow us on Instagram: @barbelllifestylepocast
Hosted by: @marissaroyfitness & @christilynnfit
#140 - Mindset Thought Processes
Christina & Marissa talk about a few specific pieces of building a strong mindset not only in your fitness journey, but also in life!
(0:00) - Intro
(4:30) - Reframing & Shades of Gray
(14:15) - What Got You Here May Not Get You There
(21:13) - You Can Handle More Than You Think
(26:24) - Actionable & Reasonable Changes
(34:03) - Simple But Not Easy
(37:50) - Grieving Your Former Self
(45:41) - Belief
Follow us on Instagram: @barbelllifestylepocast
Hosted by: @marissaroyfitness & @christilynnfit
#139 - Health vs. Fat Loss
Christina & Marissa get into the difference between leading a healthy lifestyle & losing fat. You might be surprised to find out that they are not synonymous!
(0:00) - Intro
(4:58) - Fat Loss Is NOT Sustainable
(7:20) - What Is ‘Health’?
(8:55) - What is Fat Loss?
(11:15) - What Should the Cycle Be?
(14:00) - What Now?
Follow us on Instagram: @barbelllifestylepocast
Hosted by: @marissaroyfitness & @christilynnfit
#138 - Demystifying Functional Health with Sam Miller
Christina & Marissa sit down with Sam Miller, a coach’s coach and business owner to talk about functional health & how to understand it at a more base level!
(0:00) - Intro
(1:12) - Sam’s Story
(10:35) - What Is Functional Health?
(23:00) - Human First!
(30:00) - Coaches, Stay In Your Lane
(41:40) - Advocate For Yourself!
(48:40) - Diagnosis Does Not Equal Identity
(55:43) - Outro/Plug
Want to reach out to Sam?
Instagram: @sammillerscience
Website: sammillerscience.com
Follow us on Instagram: @barbelllifestylepocast
Hosted by: @marissaroyfitness & @christilynnfit
#137 - The Best Exercises For A Flat Tummy
Christina & Marissa discuss belly fat, and what exercises to do to get rid of it! The answer might surprise you!
(0:00) - Intro
(5:03) - You Can’t Spot Reduce!
(12:00) - Add Muscle To Your Frame Instead
(16:50) - Look At Things Differently
(18:47) - Prioritize Strength Training
(21:53) - Core Training Methods
Follow us on Instagram: @barbelllifestylepocast
Hosted by: @marissaroyfitness & @christilynnfit
#136 - The Comparison Trap
Christina & Marissa talk about all things comparison! From giving yourself grace in moments where you can’t do it all, to knowing when to push through and make sacrifices, this episode will shed light on a very common topic in the social media era!
(0:00) - Intro
(6:50) - You Can’t Do It All Sometimes!
(13:00) - Something’s Gotta Give
(19:12) - There’s Always More
(23:51) - Is There A Healthy Amount of Comparison?
(28:51) - You Can’t Win If You Don’t Play
Follow us on Instagram: @barbelllifestylepocast
Hosted by: @marissaroyfitness & @christilynnfit
#135 - Self-Worth With Emily Carlson
Christina & Marissa sit down with business & fitness coach Emily Carlson to discuss self-worth, why we struggle with it, & the journey to get to a place where you love yourself the most!
(0:00) - Intro
(1:31) - Emily’s Story
(7:35) - Self-Development Walls
(18:23) - The Process
(28:32) Does It Serve Your Goals?
(33:30) - Self-Love IS Unconditional Love
(48:20) - Journaling
(54:20) - Why Do We Struggle With Self-Worth
(1:01:13) - Your Journey Is Your Own
(1:08:07) - Takeaways
Want to reach out to Emily?
Instagram: @fitness_over_fears // @the.shining.storm
Follow us on Instagram: @barbelllifestylepocast
Hosted by: @marissaroyfitness & @christilynnfit
#134 - Creating Permanent Change IG Live with Matt Spiewak
Marissa jumps on Instagram live with strength & nutrition coach Michael Spiewak to discuss how to really make permanent change!
(0:00) - Intro
(1:08) - Dessert. Every. Day.
(3:25) - Lean Into The Discomfort
(7:28) - How Do You Make & Stick With Change?
(14:52) - Hunger/Fullness Cues
(21:25) - Incremental Change
(25:40) - Holding Yourself Accountable
Want to reach out to Matt?
Instagram: @spiewak_coaching
Follow us on Instagram: @barbelllifestylepocast
Hosted by: @marissaroyfitness & @christilynnfit
#133 - Secrets To Consistency With Your Diet
Christina & Marissa chat about how to maintain consistency with your diet. From planning as much as possible, to learning how to manipulate your environment, you’ll learn everything you need to know to conquer your diet!
(0:00) - Intro
(8:30) - Dealing With Conflicting Information
(10:00) - Planning Is Key!
(13:59) - Living With Intention
(25:18) - Manipulating Your Environment
(35:50) - Learn Early, Learn Often
(38:23) - If It Works For You, Do It!
https://spotifyanchor-web.app.link/e/RrVxRE8GoAb
Follow us on Instagram: @barbelllifestylepocast
Hosted by: @marissaroyfitness & @christilynnfit
#132 - When You Should [And Shouldn’t] Do Group Fitness
Christina & Marissa give you all the info you need about group classes. Are they good for you? When should you do them vs. strength training on your own in the gym? This week, you will get all the answers to those questions!
(0:00) - Intro
(2:19) - What Is Group Fitness?
(8:12) - Pros & Cons of Group Classes
(26:23) - Don’t Try To Do Too Much
(32:00) - Lifting “On Your Own”
(44:16) - Progressive Overload & Monotony
https://spotifyanchor-web.app.link/e/RrVxRE8GoAb
Follow us on Instagram: @barbelllifestylepocast
Hosted by: @marissaroyfitness & @christilynnfit
#131 - The Traveler’s Mindset
Christina & Marissa rehash an old episode with some new wisdom all centered around the mindset that will make you the most successful when you are traveling!
(0:00) - Intro
(12:35) - Manage Expectations
(19:32) - Have Some Non-Negotiables
(24:45) - Be Open To The Plan Changing
(32:25) - Discipline = Freedom
(43:51) - Timeline & Goals
(49:04) - You Always Have A Choice
#28 - Traveling & Staying On Track
Follow us on Instagram: @barbelllifestylepocast
Hosted by: @marissaroyfitness & @christilynnfit
#130 - Getting Yourself Unstuck with Rhysa Sisco
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
#129 - The Best Foods For Fat Loss
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