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The Barbell Lifestyle Podcast
By The Barbell Lifestyle PodcastHealth & Fitness
The Barbell Lifestyle Podcast episodes
- #39 - Why It's Not Just 5 Pounds
Christina & Marissa go deep into their why, and how to figure out yours! A lot of folks say they “just want to lose 5 more pounds” but in reality the motivation is deeper than that. Learn all about how to set attainable goals, build sustainable habits, and how to combat making social media comparisons this week!
(0:00) - Intro
(5:20) - Is It Really Just 5 Pounds?
(13:15) - Mindset & Body Image
(18:10) - Defining What Success Means to You
(24:30) - Fitness Is the Gateway
(31:40) - Attainable Goal Setting
(36:40) - Sustainable Habits
(42:20) - Comparisons & Wanting What You Don’t Have
(48:30) - What Motivates Us?
(57:15) - Final Thoughts
Follow us on Instagram: @barbelllifestylepodcast
Hosted by: @marissaroyfitness & @christilynnfit
Producer: @shane_spellman
1 hr 3 min - #38 - Body Recomposition with Chris Barakat
Christina & Marissa sit down with Chris Barakat, research scientist, professor, and natural bodybuilding competitor. They talk with Chris about all things body recomposition from whether or not you can lose fat and gain muscle at the same time, to Chris’s best advice for living a healthy lifestyle.
(0:00) - Intro/Chris’s Background
(6:20) - Can You Lose Fat & Build Muscle Simultaneously?
(13:10) - Controlling Variables
(17:30) - What Level of Recomp Can Experienced People Expect?
(32:00) - Important Factors for Recomp in Advanced Lifters
(34:04) - Pre & Post Workout Nutrition
(40:45) - Protein Intake
(47:05) - When Is It Not Appropriate to Pursue Recomp?
(55:10) - Exercise Selection & Volume For Recomp
(1:03:40) - Recomp for Lifestyle Clients
(1:11:51) - What is Your Best Advice for Living a Healthy Lifestyle?
(1:14:12) - Outro
Want to reach out to Chris?
Instagram: christopher.barakat
Website: schoolofgainz.com
Body Recomp Guide: https://schoolofgainz.com/nutrition-programs/the-ultimate-guide-to-body-recomposition/
Follow us on Instagram: @barbelllifestylepocast
Hosted by: @marissaroyfitness & @christilynnfit
Producer: @shane_spellman
1 hr 17 min - #37 - Time Management 101
Christina & Marissa talk all about time management. They outline their personal routines, how they maximize their time, and what you can do to maximize yours!
(0:00) - Intro
(3:10) - Screen Time
(7:40) - Morning Routines
(20:00) - Nighttime Routines
(29:45) - Using a Planner
(42:05) - Plan for Selfcare Time!
(50:00) - Set Strong Work Life Balance Boundaries
(1:00:38) - Blocking Your Work Day
(1:16:51) - Ask For Help!
(1:24:54) - Takeaways
Follow us on Instagram: @barbelllifestylepodcast
Hosted by: @marissaroyfitness & @christilynnfit
Producer: @shane_spellman
1 hr 29 min - #36 - All Things Gut Health with Dr. Gabrielle Fundaro
Christina & Marissa sit down with Dr. Gabrielle Fundaro (again!), coach, educator, and PhD in Human Nutrition, Foods, and Exercise from Virginia Tech. This time, Dr. Fundaro goes on deep on all things gut health. They debunk some gut health myths, and get recommendations on practical applications to improve gut health for YOU!
(0:00) - Intro/Dr. Fundaro’s Background
(5:45) - What Is Gut Health?
(13:32) - “Good” vs. “Bad” Gut Health
(19:20) - Brain-Gut Connection
(27:00) - Issues Related to Gut Health
(35:15) - Soluble vs Insoluble Fibers
(39:00) - Fiber Intake
(46:45) - Artificial Sweeteners & Sugar Alcohols
(1:03:35) - Stevia vs. Artificial Sweeteners
(1:09:40) - Supplements & Foods for Gut Health
(1:21:05) - Bloating
(1:27:00) - Does Cutting Out Dairy Create Lactose Intolerance?
(1:31:10) - Recommendations For Achieving “Good” Gut Health
(1:33:48) - Outro
Want to reach out to Gabrielle?
Email: [email protected]
Instagram: @vitaminphd
Website: vitaminphdnutrition.com
Follow us on Instagram: @barbelllifestylepocast
Hosted by: @marissaroyfitness & @christilynnfit
Producer: @shane_spellman
1 hr 36 min - #35 - How To Be An Online Fitness Coach
Christina & Marissa tell you their tips on how to be an online fitness coach! From what fitness background you should shoot for, to how to implement systems, and creating boundaries with your clients, this episode will have you well on your way to becoming a coach!
(0:00) - Intro
(3:13) - Have A Fitness Background
(8:34) - Develop a Referral Network
(9:30) - Training People In Person Is Valuable!
(13:15) - Legality of Your Business
(15:30) - Back-end Systems
(25:30) - Social Media
(37:13) - Business Structure & Boundaries
(48:55) - Learn From Mistakes
(52:19) - Try To Avoid Building Brand Based on A Method
(54:27) - Coaching Is Collaborative!
(1:02:20) - Wrap-Up/Outro
Follow us on Instagram: @barbelllifestylepodcast
Hosted by: @marissaroyfitness & @christilynnfit
Producer: @shane_spellman
1 hr 10 min - #34 - Healthy Habits Without Tracking Macros
Christina & Marissa give their take on how to maintain healthy habits without tracking macros. They go into eating slower, paying attention to hunger cues, eating in moderation without depriving yourself, and stress management & sleep.
(0:00) - Intro
(6:48) - Eating Slower & Without Distraction
(14:30) - Plate Construction & Grocery Shopping
(24:10) - Paying Attention to Hunger/Fullness Cues
(29:04) - Social Situations
(45:09) - Moderation Not Deprivation
(50:15) - Not Labeling Foods as Good or Bad
(52:25) - Hydrate!!
(56:05) - Stress Management & Sleep
(1:06:03) - Exercise How YOU Want
Follow us on Instagram: @barbelllifestylepodcast
Hosted by: @marissaroyfitness & @christilynnfit
Producer: @shane_spellman
1 hr 16 min - #33 - Alcohol, Social Events, & Eating Out
Christina & Marissa dive deep into how to track alcohol, what to do when you are eating out, and how to handle social events. From ordering without butter, to checking out menus ahead of time, this episode will get you ready for summer!
(0:00) - Intro
(5:20) - Tracking Alcohol
(21:30) - What Should I Drink?
(32:45) - Tracking At Chain Restaurants
(45:35) - Tracking at Non Chain Restaurants
(56:20) - Strategies for Social Events
(59:30) - Order Smarter!
(1:06:00) - Moderation
(1:11:30) - Outro
Follow us on Instagram: @barbelllifestylepodcast
Hosted by: @marissaroyfitness & @christilynnfit
Producer: @shane_spellman
1 hr 14 min - #32 - Body Composition Measurement with Dr. Grant Tinsley
Christina & Marissa sit down with Dr. Grant Tinsley again! This time, they go deep on several different methods of measuring body composition from BodPod, to DEXA Scan and everything in between. This episode will tell you everything you need to know about measuring body fat percentage!
(0:00) - Intro
(2:40) - Grant’s Background in Body Composition Measurement
(7:05) - What Are the Measurement Tools?
(17:10) - What Is the BEST Way To Measure?
(30:00) - Best Practical Way To Measure
(49:00) - Error Involved in Body Composition Measurements
(1:00:00) - How Often Should You Scan?
(1:04:45) - Key Takeaways
Want to reach out to Grant?
Instagram: @grant_tinsley_phd
Twitter: @granttinsleyphd
Website: granttinsley.com
Follow us on Instagram: @barbelllifestylepodcast
Hosted by: @marissaroyfitness & @christilynnfit
Producer: @shane_spellman
1 hr 9 min - #31 - How to Handle FailureChristina & Marissa talk about all aspects of failure, and how to handle each one. From going off your diet, to missing training and getting back into it, and even how to cope with failing a big lift!(0:00) - Intro(4:55) - Marissa’s Florida Adventure(20:15) - Learning From Experiences(23:45) - Try To Avoid Self-Sabotaging Language(33:30) - Diet Failure Comebacks(46:35) - Handling Dates/Social Gatherings(53:40) - Positive Self Talk(55:25) - Training Failure Comebacks(1:03:50) - Coping With Failing a Lift(1:09:30) - Summary/OutroFollow us on Instagram: @barbelllifestylepodcastHosted by: @marissaroyfitness & @christilynnfitProducer: @shane_spellman1 hr 14 min
- #30 - All Things Thyroid Health with Lacey Dunn, RDChristina & Marissa sit down with Lacey Dunn to talk all about thyroid & hormone health. Lacey is a published author, Registered Dietician, Certified Personal Trainer and spends her time helping women discover the root causes of their thyroid issues. It is a great discussion ranging from what the thyroid is, to some root causes, and top advice for thyroid health.(0:00) - Intro(4:40) - Lacey’s Story(12:15) - What Is the Thyroid?(16:38) - 3 Main Types of Hypothyroidism(26:20) - Symptoms of Hyper vs. Hypo vs. Hashimotos(28:21) - What Blood Work Can Identify Thyroid Conditions?(32:09) - How Can We Interpret The Lab Results?(36:59) - Root Causes of Hypothyroidism(44:58) - Implications of Being on Thyroid Hormone Medication(48:50) - Top Things to Help Thyroid Health(54:30) - What Are the Gimmicks To Be Aware Of?(58:55) - What is Your Best Advice for Living a Healthy Lifestyle?(59:55) - Final TakeawaysWant to reach out to Lacey?Instagram: @faithandfitTwitter: @laceyadunnWebsite: www.upliftfitnutrition.comBook Link: https://www.amazon.com/Womens-Guide-Hormonal-Harmony-Metabolism/dp/0578884127Follow us on Instagram: @barbelllifestylepodcastHosted by: @marissaroyfitness & @christilynnfitProducer: @shane_spellman1 hr 4 min
About The Barbell Lifestyle Podcast
From the publisher's feed
Christina and Marissa delve deep into all things sustainable health & wellness. Using their experience as coaches, competitors, and lifelong learners, they bring a fresh perspective to the world…
of fitness.