The Barbell Lifestyle Podcast

Christina and Marissa dive into the myths and misconceptions surrounding postpartum nutrition and weight loss while breastfeeding. They discuss the importance of nourishing the body during recovery, the role of mindful eating, and how hormonal changes can affect weight management. They also address common myths about breastfeeding and weight loss, offering practical strategies to help new moms nav...

Christina and Marissa chat about the ups and downs of postpartum fitness and recovery. They share tips on how to navigate this tricky phase, stressing the importance of taking it easy and easing back into exercise. Listening to your body and catching any signs of distress are key! They also talk about nutrition and hydration, the perks of pelvic floor therapy, and how new moms can regain their str...

Christina and Marissa dive into fitness + nutrition during the second and third trimesters of pregnancy. They explain the importance of modifying workouts for a growing belly, maintaining core stability, and preparing for labor with exercises. They also debunk the myth of eating for two, offering tips for proper nutrition, and touch on body image, weight gain, and the mental and emotional aspects...

In this episode, Christina and Marissa tackle the myths and misconceptions about exercise and nutrition during the first trimester of pregnancy. They discuss the benefits of staying active, the importance of pelvic floor exercises, and why rest and recovery are crucial. They also touch on key nutrients for pregnancy and debunks the "eating for two" myth, while emphasizing the need for a...

Christina and Marissa discuss their workout split preferences, starting with past body part-focused routines. They compare body part splits, push-pull legs, and full body workouts, ultimately favoring full body workouts for their efficiency and sustainability. They highlight the benefits for beginners and the flexibility to include other activities, recommending full body workouts for most people....

Christina and Marissa explore cycle syncing, showing how to match workouts with the phases of the menstrual cycle. They talk about how hormones affect energy and performance, the need for good habits first, and the limits of cycle syncing for those on hormonal contraceptives. While helpful, they note it shouldn't be the only focus of a workout routine. 00:00 - Intro 04:22 - Understanding the P...

Christina & Marissa discuss the power of community in health and fitness, emphasizing the importance of supportive environments and like-minded connections. They also explore the role of social media in creating virtual communities and the value of sharing personal journeys to inspire others. 00:00 - Introduction and Importance of Community 06:48 - Finding Like-Minded Individuals 11:03 - The R...

Christina & Marissa discuss permanent lifestyle changes, emphasizing the importance of non-negotiables in fitness. They explore how fitness priorities shift through different life seasons and the balance between fitness goals and other life areas. Key topics include the relationship between effort and ideal body weight, mindset and identity shifts for lasting change, and the role of habit-buil...

Christina & Marissa dive into Christina's second birth story, discussing her diagnosis of inter-uterine growth restriction and her decision to decline inductions and cervical checks. They explore the importance of understanding the birthing process, handling pressure to deliver on the due date, and the baby's role in signaling birth. 00:00 - Introduction and Catching Up 03:03 - Navigat...

Christina & Marissa sit down with fitness trainer and writer Andrew Coates to explore his journey in the fitness industry. Andrew shares insights on introducing kids to fitness, simplifying complex information, and tackling misinformation. They also discuss the importance of understanding stress, the impact of nutrition and exercise, and the dangers of social media in the fitness world. 00:00...

Christina & Marissa discuss overcoming discouragement on your health and fitness journey, sharing personal experiences from pregnancy and postpartum, emphasizing perspective shifts, celebrating wins, and seeking help, while focusing on discipline over motivation. 00:00 - Introduction: Feeling Like Giving Up 02:43 - Experiencing Discouragement During Health and Fitness Journeys 06:04 - Shifting...

Christina & Marissa dive into the importance of health and fitness during pregnancy, sharing personal insights on fetal growth restriction, debunking myths about exercise, and offering practical tips for staying healthy and active throughout pregnancy. 00:00 - Intro and Personal Experience with Fetal Growth Restriction 11:42 - The Importance of Fitness During Pregnancy and Dispelling Myths 23:...

Christina & Marissa sit down with Elise Tzurkov, an expert on perimenopause, to discuss misconceptions, challenges, and effective strategies for navigating this phase of life. 00:00 - Intro and Background of Elise Turkov 02:48 - Understanding Perimenopause and Menopause 07:19 - Symptoms and Challenges of Perimenopause 13:16 - The Importance of Lifestyle Changes in Perimenopause 27:46 - The Cha...

Christina & Marissa go through all the things you should check BEFORE you get lab and blood work done. If your weight loss isn't working, blood work might not be the only answer! (0:00) - Intro (3:10) - When & Why Should You Get Lab Work? (6:15) - Vitamin & Mineral Deficiencies (8:30) - It’s Usually More Than Weight Plateau (14:13) - Red Flags (16:30) - How To Work With Your Provid...

Christina & Marissa give you all the details on why your body might be fighting fat loss. If you’re hitting all the basics and still not seeing results, this episode is for you! S4E28 (0:00) - Intro (2:45) - Dialing In The Details (12:15) - Thermic Effect of Food (18:20) - Accurate Tracking (22:54) - Your Dieting History Matters (28:05) - Maybe There Isn’t Much To Lose (33:40) - The Mental Par...

Christina & Marissa talk all about how to navigate social events in the summer while staying on track with your fitness goals! (0:00) - Intro (4:20) - Fall Back System (12:30) - What Is A Successful Event For Me?  (16:47) - Moderation (18:58) - Overcompensating on the Weekend (19:45) - Strategies (23:20) - Hydration Priority (28:25) - Heck Yeah! Foods Follow us on Instagram: @barbelllifestylep...

Christina & Marissa give you tips on how to balance your life and work when you are working at home! (0:00) - Intro (6:40) - Separating Work & Home  (13:35) - Setting Work Boundaries  (21:57) - Consequences of Not Setting Boundaries (25:52) - Eliminate Some Decisions  (29:40) - Time Blocking Follow us on Instagram: @barbelllifestylepocast Hosted by: @marissaroyfitness &` @christilynnfi...

Christina & Marissa talk all about how stress could potentially impact your fat loss goals, and how to find solutions! (0:00) - Intro (3:12) - Types of Stress (10:48) - Combating Too Much Stress (18:00) - Inflammation From Stress (26:30) - Stress & Sleep (32:08) - Metabolic Rate & Muscle Loss (37:21) - Exercise Benefits Stress!  (41:47) - Do The Hard Thing First  44:53) - Support Syste...

Christina & Marissa give you all the details on whether or not your should pause your fitness journey when things get busy! (0:00) - Intro (5:17) - The Cost (Money and otherwise) (8:24) - Cruising Altitude (15:05) - Push Through Or Pause? (19:10) - Realisting Solutions  (23:02) - Spin The Dial (29:43) - All Or Nothing?  Follow us on Instagram: @barbelllifestylepocast Hosted by: @marissaroyfitn...

Christina & Marissa chat all about some potential changes to your identity as you go through a body transformation! (0:00) - Intro (4:23) - Self-Image, Self-Esteem, Ideal Self  (9:50) - People’s Perception of You (15:50) - Societal Expectations  (20:50) - We Get What We Think We Deserve (24:20) - Fear of the Unknown (29:42) - Check Your Environment Follow us on Instagram: @barbelllifestylepoca...

Christina & Marissa get into how the fitness industry is lying to you. Is it just marketing or something you should pay attention to? (0:00) - Intro (8:05) - Simple Is Best, But Not Easy (17:30) - Forever Habits  (22:17) - Audit Who You Follow (26:05) - Be Consistently Good, Not Perfect (31:50) - A Good Coach Teaches Autonomy (35:10) - Fitness Isn’t A One Solution Game  (38:55) - When Do You T...

Christina & Marissa pick up where they left off last week and spill more tea about the fitness industry and social media!  (0:00) - Intro (1:45) - The Coaches' Motivation (9:20) - Looking the Part (17:35) - Relatability (22:13) - Femininity in Fitness  (28:55) - Self Diagnosis (32:26) - Tech Boundaries  Follow us on Instagram: @barbelllifestylepocast Hosted by: @marissaroyfitness & @ch...

Christina & Marissa get into the weeds on what they go through as fitness coaches on social media. How do you stay ahead of the trends & provide value? (0:00) - Intro (1:45) - The Perfect Balance (7:05) - The Trends (12:08) - Perfectionism (16:06) - The Ethics of Marketing (22:48) - Power of Investing In Yourself (29:44) - Vulnerability Follow us on Instagram: @barbelllifestylepocast Hoste...

Christina & Marissa give you the piece (or maybe pieces?) that you’re missing during your weight loss journey. You might not be shocked that there isn’t just one thing! (0:00) - Intro (4:00) - Do Unhealthy Things ‘Work’? (8:30) - Acceptance (15:58) - David & Goliath (19:13) - Simplification (27:50) - Don’t Be Too Hard on Yourself (30:45) - Celebrate Wins  Follow us on Instagram: @barbellli...

Christina & Marissa talk all about what makes coaches great. From how they encourage you, to being a lifelong learner, you’ll find out what to look for in a coach! (0:00) - Intro (3:20) - A Coach Who Cares (13:23) - Check-Ins (22:28) - Encouragement Styles & Ownership (31:32) -  Leading Yourself First (36:00) - Always Be Learning Follow us on Instagram: @barbelllifestylepocast Hosted by: @...