The Barbell Lifestyle Podcast

Christina & Marissa talk about how to be the best client you can be after you hire a coach! From letting your coach know your struggles, to things to avoid, and everything in between. In this episode you’ll get all the info on how to be a great client!

(0:00) - Intro

(3:43) - Dieting & Life Update from Marissa!

(6:48) - Letting Your Coach Know Your Struggles

(15:45) - Have An Open Mind

(20:05) - Stop Apologizing! (If You Don’t Need To)

(32:40) - Don’t Ghost!

(42:10) - Good or Bad, Communicate!

(49:17) - Things To Avoid Doing

(51:34) - Make Sure Its The Right Time (But There's Never A Perfect Time) For A Coach

(1:02:38) - Outro

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa sit down with Kelly McNulty, PhD candidate at Northumbria University. Kelly has written two meta-analyses on menstrual cycles and oral contraceptives, and is a wealth of knowledge in all things menstruation. They talk about what training looks like around your menstrual cycle, how oral contraceptives might affect performance, and how you can apply these concepts practically!

(0:00) - Intro

(10:15) - What Does the Menstrual Cycle Look Like?

(23:45) - Is It Worth it to Train Around Your Menstrual Cycle?

(31:30) - What Were the Findings from Your Meta-analysis?

(37:00) - Hormonal Contraceptives

(44:06) - How Might Oral Contraceptives Affect Performance?

(55:20) - How Can We Apply This Practically?

(1:06:24) - What is Your Best Advice for Living a Healthy Lifestyle?

(1:13:03) - Outro

Want to reach out to Kelly?

Twitter: @kellymcnulty & @periodoftheperiod

Instagram: @periodoftheperiod

Website: www.periodoftheperiod.com

Studies: https://pubmed.ncbi.nlm.nih.gov/32661839/

https://pubmed.ncbi.nlm.nih.gov/32666247/

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa discuss #Balance and Growth mindset in this episode! They get into topics of scarcity, taking the focus off food, what #Balance looks like for them and their clients, and what makes up the Growth Mindset.

(0:00) - Intro

(2:35) - Marissa’s Birthday Recap!

(9:30) - Scarcity Mindset

(22:20) - Taking the Focus OFF Food

(31:02) - Maintaining vs. Building

(34:15) - What Does #Balance Look Like For Us & Our Clients?

(51:34) - Giving Yourself Grace While Being Disciplined

(54:35) - Growth Mindset

(58:40) - How Do Clients Achieve Balance?

(1:06:45) - Outro

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa talk about all things coaching! They break down the differences between Online and In-Person coaching, what types of coaches and clients are attracted to each, how to set boundaries, and the cost associated with both types of coaching. If you’re a client deciding between the two, or a coach looking to make a transition, this one is for you!

(0:00) - Intro

(3:25) - What is the Difference?

(4:50) - Types of Coaches Who Thrive With Online vs. In-Person

(11:45) - Types of Clients Who Thrive With Online vs. In-Person

(16:40) - Real-Time Form Critique

(20:10) - Accountability

(22:10) - Social Aspect

(32:25) - Boundaries Between Professional & Personal Communication

(38:58) - Setting Up Coaching Systems

(1:05:15) - Money - Working For a Gym vs. Yourself

(1:06:20) - Scheduling & Convenience

(1:09:46) - Pricing

(1:18:15) - Outro

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa discuss everything you need to know about maintenance. You’ll learn what maintenance is, how you know you’ve reached it, and how long to be there. They also go into how to best balance the lifestyle you want to live with your fitness goals!

(0:00) - Intro

(3:27) - Marissa’s Cut Update

(5:05) - Park Bench vs. Bus Bench

(7:25) - Maintenance Relative to Fat Loss or Building Phases

(16:39) - What is Maintenance?

(25:20) - What is Balance?

(27:58) - Is it Possible to Achieve Maintenance Without Measurement?

(35:30) - All Or Nothing Mindset

(37:50) - Sometimes You Have to Go Through the Motions

(39:05) - You Are ALWAYS Progressing

(44:00) - Changing Priorities During Maintenance

(50:25) - Staying Accountable Without a ‘Goal’

(1:00:25) - How Long Should You Be in Maintenance?

(1:00:52) - Outro

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa sit down with Dr. Gabrielle Fundaro, coach, educator, and PhD in Human Nutrition, Foods, and Exercise from Virginia Tech. Dr. Fundaro enlightens us on behavior change, how to look at body image differently, and the Health at Every Size (HAES) movement!

(0:00) - Intro

(4:08) - Dr. Fundaro’s Story

(15:15) - What is Behavior Change?

(27:00) - How Do You Guide Clients Toward Process vs. Outcome Mindset?

(43:45) - How Can People Achieve Behavior Change?

(1:02:26) - Focus On One Thing!

(1:13:00) - HAES Movement

(1:39:27) - Summary

(1:41:30) - What is Your Best Advice for Living a Healthy Lifestyle?

(1:42:30) - Outro

Want to reach out to Gabrielle?

Email: [email protected]

Instagram: @vitaminphd

Website: vitaminphdnutrition.com

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa talk everything scale related when it comes to your fitness journey. From how and when you should weigh yourself, to how stress affects your weight loss or gain, this episode covers it all!

(0:00) - Intro 

(2:00) - Framing 

(6:11) - How & When Do I Weigh Myself? 

(13:43)  - Being Adherent to Your Diet Matters! 

(16:20) - When Should You Expect Fluctuations? 

(36:48) - Eating Higher % of Food at Night 

(37:55) - Inflammation From Training or Other New Stimulus 

(41:30) - Getting a Really Bad Sunburn 

(43:00) - PMS & Ovulation 

(47:55) - Wake Up Time 

(49:20) - Getting Less Sleep/Going To Bed Late 

(50:25) - High Chronic or Acute Stress 

(53:15) - Eating A Lot of Salty or Processed Foods 

(57:00) - Digestion 

(1:01:42) - Hydration & Alcohol Consumption 

(1:04:15) - Bloating From Foods 

(1:12:28) - Summary/Outro 

Follow us on Instagram: @barbelllifestylepocast 

Hosted by: @marissaroyfitness & @christilynnfit 

Producer: @shane_spellman

Christina & Marissa sit down with researcher, powerlifter, and writer Greg Nuckols to discuss how different variables affect training! Greg goes deep into Genetic and Sex variation in training response, as well as placebo affect on strength gains, and how your expectations can frame how you progress.

(0:00) - Intro

(7:46) - Framing Today’s Conversation

(8:17) - Explaining Variability in Response to Training

(18:10) - Understanding What's Normal, Standard Deviations & Outliers

(20:48) - Genetic Variations in Training Response

(45:23) - The Placebo Effect on Strength Gains

(53:50) - How Expectations Interact With Strength Gains & Your Results

(1:07:30) - Sex Differences in Training Response

(1:32:00) If you do not want to hear about research being conducted on dogs, skip to (1:34:30)

(1:40:34) - Practical Applications

(1:44:15) - What is Your Best Advice for Living a Healthy Lifestyle?

(1:47:08) - Summary/Outro

Links:

Variability in Biceps Growth Study: https://pubmed.ncbi.nlm.nih.gov/15947721/

Remarkably Homogeneous Study: https://www.strongerbyscience.com/barbalho/

Heritage Twin Aerobic Training Study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3098655/

Overfeeding Twin Study: https://pubmed.ncbi.nlm.nih.gov/2336074/

Steroid Placebo Study: https://jamesclear.com/wp-content/uploads/2015/07/anabolic-steroids-the-physiological-effects-of-placebos.pdf

Steroid Placebo Expectancy Effect Study: https://journals.humankinetics.com/view/journals/tsp/14/3/article-p272.xml

Sandra Hunter’s Sex Differences in Bicep Strength: https://pubmed.ncbi.nlm.nih.gov/11717235/

Greg’s Master’s Thesis: https://www.researchgate.net/publication/337919180_THE_EFFECTS_OF_BIOLOGICAL_SEX_ON_FATIGUE_DURING_AND_RECOVERY_FROM_RESISTANCE_EXERCISE

Want to reach out to Greg?

Instagram: @GregNuckols

Website: strongerbyscience.com

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman