The Barbell Lifestyle Podcast

Christina & Marissa asked for listener questions on Instagram, and you all delivered! They dive into some questions and provide answers, insight, and some personal experience to back it all up!

(0:00) - Intro

(3:15) - Tips on Getting Through an Injury

(4:30) - Benefits to Getting Into a Morning Movement Routine

(10:10) - Difference Between Contest Prep & Eating Disorders

(15:43) - Tips to Eliminate Bloating

(26:50) - Dealing With Confidence After Tough Show

(32:38) - Favorite Part of Show Day?

(34:46) - Morning of Show Day Meal?

(37:04) - Who Would Win in A Fight?

(40:36) - How Do You Find the Right Coach?

(46:29) - Impact of Elevation on Strength Training?

(51:41) - Is Trying to Make Friends at the Gym Weird?

(59:00) - Favorite Brand for Workout Gear?

(1:01:54) - Favorite Holiday?

(1:02:26) - Do You Have More Female or Male Clients?

(1:05:26) - Favorite Podcasts?

(1:10:19) - Supplements For Different Phases?

(1:12:40) - Personal Goals for 2021?

(1:20:12) - Significant Other Support?

(1:30:18) - Fitness Lifestyle & Motherhood?

(1:36:05) - How Long Does it Take for A Good Lift?

(1:41:55) - Who Do You Look Up to in Fitness?

Master Debaters Game: https://www.amazon.com/brandable-Master-Debaters-Board-Smosh/dp/B07BKQ2F8H

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa discuss Non-Exercise Activity Thermogenesis, also known as NEAT. Don’t worry, they’ll tell you what NEAT is, let you know how to track it, and how it affects your daily life!

(0:00) - Intro

(2:02) - Marissa Moved!

(3:50) - NEAT Definition

(7:25) - Total Daily Energy Expenditure (TDEE)

(11:02) - Activity Expenditure

(14:37) - Metabolic Adaptation

(24:07) - How to Improve Metabolic Rate

(29:27) - How Much NEAT Should I Do?

(43:55) - How Do I Get More NEAT?

(52:05) - Tracking NEAT

(59:10) - Is Tracking NEAT Good For Everyone?

(1:03:31) - Summary/Outro

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa sit down with Nick Licameli DPT, Injury Reduction & Pain Management Specialist for 3DMJ. They hit on a little bit of everything from how to tell if your pain is normal or requires treatment, the role of mentality surrounding injury, and how Nick has updated his practices throughout the years.

(0:00) - Intro

(8:05) - Definition of ‘Injury’

(11:36) - Normal Pain vs. Pain That Requires Treatment

(15:51) - What is Your Process Like For Working Through Pain?

(29:36) - Doctor Recommendations vs. Your Position/Views?

(39:56) - Pain Does Not Always Equal Tissue Damage

(47:11) - Role of Mentality Surrounding Injury

(50:41) - Learning From the Process

(61:01) - How Can You Best Prevent Injury?

(1:05:11) - Bodybuilding Career - Competing & Judging

(1:08:59) - How Have Your Practices Changed Throughout the Years?

(1:15:24) - Attaching identity to Specific Practices

(1:18:41) - Using Instagram as A Physical Therapist

(1:28:21) - One Tip For Living a Healthy Lifestyle

(1:31:43) - Summary/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 give you 10 things you can do to up your health and fitness sustainability as we roll into the new year.

(0:00) - Intro

(3:45) - Process vs. Outcome Focus

(10:18) - Emphasis on General Movement

(15:00) - Hydration

(23:20) - Preparing for Your Day

(31:36) - Getting Good, Quality Sleep

(41:30) - Unplug!

(45:00) - Go Outside!

(47:30) - Resistance Training/Building Muscle

(57:48) - Focus on YOU

(1:03:25) - Summary/Outro

The Power List - https://www.youtube.com/watch?v=QnjmT2OahWc

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa talk about the ins and outs of reverse dieting, and how that turns into maintenance. They outline personal experience on their recent transitions from dieting to reverse dieting, and trends they’ve seen with clients.

(0:00) - Intro

(2;30) - Marissa’s Mini Cut/Reverse Diet

(5:21) - Definition of a Reverse Diet

(7:49) - Misconceptions About Reverse Dieting

(15:23) - When is the Right Time to Reverse Diet?

(18:05) - Christina’s Reverse Diet

(25:10) - How To Properly Reverse Diet

(38:50) - Expectations With Reverse Dieting

(47:44) - When Does Reverse Become Maintenance?

(1:05:50) - What is Maintenance?

(1:23:28) - Summary/Outro

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa take a deep dive into all things competitions. They talk about their personal experiences with competing, setting goals, and how to stay on track post-show.

(0:00) - Intro

(2:40) - Christina’s Experience With Competition

(7:00) - Marissa’s Experience With Competition

(12:21) - Do Your Research!

(15:09) - What is Your Goal With Competing?

(23:05) - Having a Solid Fitness & Nutrition Background

(29:30) - Competing is HARD!

(33:47) - What Division is Right For You?

(44:06) - Financial Aspect of Competition

(51:46) - The Selfish Aspect of Competing

(1:03:45) - Biggest Mistakes When it Comes to Competing

(1:25:40) - Thinking About After Your Show

(1:31:57) - Listener Questions!

(1:51:15) - Outro

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa talk about common dieting mistakes they see with their clients, and in the fitness industry at large. Topics range from only focusing on the scale, to slip ups with tracking alcohol.

(0:00) - Intro

(2:35) - Christina’s Show Recap!

(11:20) - Are You in the Right Place to Start Dieting?

(17:05)  - Sustainability - What is Right for You Now?

(27:56) - Doing Too Much, Too Soon

(35:20) - Changing Things Too Frequently

(38:00) - Managing Variables

(40:33) - Non-exercise Activity

(49:55) - Only Focusing on The Scale

(59:37) - Unrealistic Expectations With Weight Loss

(1:10:05) - Not Focusing Enough on Micronutrient Rich Foods

(1:17:50) - Satiety - It's Ok to be Hungry!

(1:25:52) - Leaving out ‘Hard to Track’ Foods

(1:30:40) - Mis-tracking Alcohol

(1:36:16) - Failing to Mitigate Stress

(1:39:14) - Summary/Outro

Links:

Iron Culture Podcast Episode: https://www.youtube.com/watch?v=spE_gkF5e6c

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman