The Barbell Lifestyle Podcast

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

Christina & Marissa talk about ‘gymtimidation’, and how to overcome it! There are lots of ways to get started, but choosing a good time, wearing comfortable clothes, and finding a workout buddy are a great place to start. Don’t forget to check the description for details on our ONE YEAR giveaway!

(0:00) - Intro/Podcast Updates!

(6:52) - What Does Gym Intimidation Look Like?

(25:37) - Start At Home

(31:34) - When To Go To The Gym

(34:59) - Workout Buddies!

(43:45) - Group Classes

(46:19) - Have A Plan

(55:16) - Wear Clothes That Make You Comfortable & Confident

(58:15) - No Comparisons!

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!

Episode 16

Marissa’s (Team PCC) Free Facebook Community: https://www.facebook.com/groups/1001221783749970

Christina’s Free Facebook Community: https://www.facebook.com/groups/confidentlyfitcommunity

Marissa’s 4 week free training plan download: https://bit.ly/31wmHWg

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