The Barbell Lifestyle Podcast

Christina & Marissa sit down with Dr. Shravya Kovela, PT, DPT, OS to chat about all things pelvic floor! You’ll learn about what the pelvic floor is, some common pelvic floor function/dysfunction, how pelvic floor health plays into weight lifting, and so much more!

(0:00) - Intro

(4:15) - What Is The Pelvic Floor?

(6:34) - Three Layers of Pelvic Floor Muscles

(11:30) - Proper Pelvic Floor Function

(23:30) - Common Pelvic Floor Dysfunction

(29:30) - Pelvic Floor Health & Weight Training

(40:20) - Symptoms vs. No Symptoms While Lifting

(47:55) - Prolapse

(53:20) - Other Pelvic Floor Dysfunction

(56:35) - Some Solutions!

(1:02:10) - Pay Attention to Breathing

(1:08:36) - “Squeeze Before You Sneeze”

(1:11:45) - The Product!

(1:17:47) - What is Your Best Advice for Living a Healthy Lifestyle?

(1:19:25) - Outro

Want to reach out to Shravya?

Instagram: @shravsss//@flytetherapy

Website: flytetherapy.com

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa chat about reasons you may run into a plateau on your weight loss journey. From sleep to hydration and everything in between, this episode will help you get over the hump and keep losing weight!

(0:00) - Intro/Life Updates

(11:00) - Are You ACTUALLY Adherent?

(19:50) - What Is A Plateau?

(29:48) - Sleep

(35:15) - NEAT

(39:05) - Hydration

(42:34) - Stress

(51:00) - Meal Distribution

(56:00) - Diet Breaks/Refeeds/Reverse Dieting

(1:04:45) - Summary/Outro

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa sit down to talk about if it's too late to start your fitness journey (hint: it's not!). Tune in to find out how to navigate fat loss, if you’re too young to lift, and if being too weak to start a fitness journey is really a thing!

(0:00) - Intro/Life Updates

(5:00) - Some Pro Late Bloomers

(8:58) - Are You Too Old?

(22:50) - Do I Have Too Many Diagnoses?

(29:20) - Are You Too Injured?

(43:20) - Are You Too Weak?

(53:50) - Are You Too Out of Shape?

(58:10) - Are You Too Young?

(1:01:00) - Outro

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa have another great chat with Nick Licameli, DPT, Injury Reduction & Pain Management Specialist for 3DMJ. They talk about Blood Flow Restriction Training, who it can benefit, the best way to administer it, and where future research on the topic is going.

(0:00) - Intro

(11:30) - What Is Blood Flow Restriction Training?

(21:00) - Safety Around BFR Training

(27:40) - Set/Rep Scheme

(30:30) - Who Can Benefit from BFR?

(37:00) - Science Behind BFR

(42:15) - Muscle Damage

(45:18) - Should You Do BFR As a Full Time Program?

(53:17) - Who is BFR Best Suited For?

(59:30) - Muscles Not Below the Cuff

(1:06:45) - Where is BFR Research Going?

(1:14:45) - Band Recommendations

(1:20:35) - Outro

Want to reach out to Nick?

Instagram: @nicklicameli

Email: [email protected]

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

Christina & Marissa chat about what swaps you can make at the grocery store to help reach your goals! From switching from olive oil to oil spray, down to which percentage of lean beef is best in recipes, this episode will help you make the best grocery list for your fitness journey!

(0:00) - Intro

(6:10) - Lower Fat Sources

(13:30) - Dairy

(15:42) - Salad Dressing

(20:30) - Protein Sources

(38:46) - Carbohydrate Sources

(45:25) - Outro

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Christina & Marissa sit down and talk about the things they struggle with in their fitness journeys. From overeating, to a couple different mindset struggles, this episode will give you some insight into how they navigate struggles in their process.

(0:00) - Intro/Another Big Life Update From Marissa!

(14:10) - Overeating/Overindulging

(26:50) - Mindset

(36:40) - Not Checking In When Things Aren’t Perfect

(46:50) - Staying on Track When We’re Not In Routine

(51:00) - Outro

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

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

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

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

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