The Barbell Lifestyle Podcast

Christina & Marissa chat about the best foods for fat loss! Once you’ve hit all the big rocks, its time to focus on food choice, choosing lean sources of protein, and making sure your food is high quality. Learn all that and more this week!

(0:00) - Intro

(8:18) - Food Quality 

(15:50) - Know Where You Are 

(19:51) - Food Choice 

(26:18) - Protein

(35:00) - I’M SO FULL

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Christina & Marissa talk about how to get JACKED! They discuss hypertrophy, and the three pillars of muscle growth! (featuring a tiny special guest!)

(0:00) - Intro

(4:40) - What is Hypertrophy?

(8:38) - What Contributes to Muscle Growth? 

(13:18) - Progressive Overload

(16:16) - Recovery

(18:23) - Nutrient Status

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Christina & Marissa discuss how to overcome self-sabotage. Taking control of your life and fitness is hard enough, but adding self-sabotaging behavior makes it nearly impossible. In this episode, you’ll learn how to move away from that behavior all together! S3E23

(0:00) - Intro

(3:05) - What Is Self Sabotage? 

(8:15) - How Does Self Sabotage Present? 

(15:54) - The Tire Analogy 

(23:40) Specific Self-Sabotage Behaviors 

(32:50) - Identity

(38:45) - Be Open To Change

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Christina & Marissa sit down with business owner & fitness coach Travis Dalrymple to discuss limiting beliefs and how to identify & overcome them!

(0:00) - Intro

(2:19) - Travis’ Background

(4:57) - What Are Limiting Beliefs? 

(9:15) - Limiting Beliefs Framework (Thought, Feeling, Emotion, Action)

(20:00) - How To Become Aware of Limiting Beliefs

(24:45) - When Are People Ready For Change?

(30:50) - Flipping the Script

(40:05) - How Do We Stay In Reality? 

(52:53) - Emotions Drive Actions 

(56:04) - What is Your Best Advice for Living a Healthy Lifestyle?

Want to reach out to Travis? 

Instagram: @travdalrymple // @impactfitnesscoachingacademy

Website: www.impactcoachacademy.com

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Christina & Marissa chat about how to become unstoppable on your fitness journey! Investing in yourself, resisting temptation through accountability & understanding how to adapt in and out of your routine are all key factors!

(0:00) - Intro

(6:44) - Lean In

(12:57) - Temptations & Accountability

(20:27) - Committing To The Process

(26:27) - Routine is KEY 

(31:10) - Autopilot

(36:00) - Can I Be Successful Out of My Routine? 

(41:51) - Small Changes Add Up

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Christina & Marissa talk all about how to get yourself out of a rut! Sure, the title might be a bit over the top but this episode will give you tactical takeaways for how to control your feelings, act on them, and come out the other side controlling what you can control.

(0:00) - Intro

(6:24) - Taking Ownership

(10:45) - Boundaries 

(18:47) - YOU Control How You Feel

(28:28) - Feel Your Feelings, Then Act! 

(36:26) - Think About YOU

(43:02) - State of Suck 

(47:52) - What Can You Control? 

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Christina & Marissa sit down with best selling author & psychologist Gay Hendricks, and they discuss the upper limit theory, pure consciousness & how to keep yourself on track after something goes your way!

(0:00) - Intro

(2:21) - Gay’s Background

(5:35) - The Wounded Healer 

(11:40) - Pure Consciousness

(20:05) - Advice For Making Change

(28:33) - Be Open

(31:24) - What Is The Upper Limit Problem? 

(40:00) - Conscious Luck

(42:47) - Wrap-up/Summary

Want to reach out to Gay? 

Instagram: @hendricks.gay

Website: www.hendricks.com // www.foundationforconsciousliving.org

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa go deep on the best ways to shred for summer! This episode is full of advice on how to get in the best shape of your life as the weather gets warmer!

(0:00) - Intro

(4:11) - Sustainable Calorie Deficit

(8:53) - Eat Enough Protein! 

(12:50) - Steps Are NEAT

(19:19) - Strength Training! 

(26:15) - Sleep Sleep Sleep! 

(30:10) - Stress Management 

(35:57) - Hydration

(39:00) - Manipulating Variables 

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Christina & Marissa talk all about what to do when you’re sick. As the seasons change, we tend to get sick more often so they will give you some tactical takeaways on how to navigate nutrition & exercise when you’re sick!

(0:00) - Intro

(3:55) - Should You Push Through? 

(10:00) - Immune System Response to Exercise 

(12:57) - Can You Boost Your Immunity With Exercise? 

(15:35) - Should You Eat Less? 

(22:27) - Pre & Probiotics! 

(26:08) - Hydration! 

Nutrition when sick

Exercise when sick

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Another episode of the mini series with Marissa is here! This week, she go into the top 3 reasons you may be overeating, and give you some strategies to reverse that!

(0:00) - Intro

(1:34) - Don’t Skip Breakfast! 

(6:27) - Protein Matters

(10:10) - EAT MORE! 

(12:40) - Summary/Wrap-up

Follow us on Instagram: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman