The Barbell Lifestyle Podcast

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