The Barbell Lifestyle Podcast

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