The Barbell Lifestyle Podcast

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 L...

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) -...

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...

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: @sh...

Christina & Marissa sit down with Laurin Conlin (again!), fitness coach, owner of Team LoCo Fit, and advocate for intuitive eating! In a continuation of their last discussion in Episode 105, they will dive deeper into training your brain to stick to your diet. S3E15 (0:00) - Intro (4:11) - Episode 105 Sparknotes! (6:15) - Burning Questions (10:10) - Getting Someone to Think Long Term (15:00) -...

Another episode of the mini series with Marissa is here! This week, she will give you her meal prep secret, and how to make over 75 different dinner combinations in 60 minutes or less! (0:00) - Intro (4:40) - Instagram Meal Prep (6:36) - Rule of 3’s (12:00) - The Pyramid (14:22) - Diversify! (18:11) - Wrap-up/Outro Fat Loss Secrets for WFH Professionals Comment “RULE OF 3’S” on the pinned post wit...

Christina & Marissa give you all the details on reframing! Looking at things from a different perspective can be helpful in achieving your goals, and in this episode you’ll get some tips and tricks to help! (0:00) - Intro (2:35) - What Is Reframing? (5:08) - Why Is It Important? (6:40) - Prioritize Yourself (13:20) - Control The Controllables (19:30) - It’s Deeper Than Surface Level Follow us...

Christina & Marissa talk about the constant work it takes to stay in the right energy state. This episode goes deep into controlling your energy, and learning how to shift your energy state when you’re feeling unmotivated! (0:00) - Intro (5:56) - Hierarchy of Needs (11:00) - Stress (13:10) - You Are in Control (23:32) - How to Shift Your Energy State (29:07) - Feeling Unmotivated (32:40) - Get...

Christina & Marissa sit down with Brian Pickowicz & Lindsey Rago, fitness professionals & hosts of Conquer the Day podcast! They go deep on how to continue to make progress on your journey. From getting out of your comfort zone, to how to navigate support (or lack thereof) from your significant other and everything in between! (0:00) - Intro (2:45) - The Background (10:20) - Have You O...

Christina & Marissa give you the rundown on all the traits that have led to their most successful client transformations. From being a good communicator, to being able to regulate your emotions, and everything in between! S3E10 (0:00) - Intro (7:25) - Mind Flexibility (13:35) - Trust the Process, But Ask Questions! (22:00) - 2 Way Communication (29:10) - Emotional Regulation/Self Awareness (34...

Tune in to listen to Marissa's interview with the Why Not Today? Podcast hosted by Leslie Kane. Marissa shares her courageous stories about starting her business at 18 years old and her journey to establish a successful coaching business. They also talk about her success with using social media and online resources to grow her business. Listen To More Episodes of the Why Not Today? Podcast Follow...

Christina & Marissa give you the inside scoop on their biggest mistakes in 2022! From not prioritizing yourself, to questioning everything about a big decision, you get all the details of things we messed up last year.  (0:00) - Intro (7:30) - Morning Training Myth? (15:03) - Prioritize YOU (21:01) - Marissa Questioned Everything (28:57) - Take Ownership! (33:20) - Set Clear Expectations...

Marissa is BACK with the mini-series. This week, she will talk about how to eat for all different types of long term health!  S3E3 (0:00) - Intro (2:19) - The Inspiration (7:42) - What Is Eating For Health? (11:00) - What Is Eating For Fat Loss? (12:31) - Different Methods for Different Seasons (16:26) - Finding the Balance Follow us on Instagram: @barbelllifestylepodcast Hosted by: @marissar...

Christina & Marissa sit down with Emily Hayden, fitness coach, IFBB Bikini Pro, and founder of Evolve Into Excellence. They talk about all things mindset; from taking off your rose colored glasses to see what's right in front of you, to choosing to be uncomfortable, this episode will help you get your mind right! (0:00) - Intro (2:04) - Emily’s Background (5:55) - The Trials of Competition (11...

Christina & Marissa talk all about why your diets have failed in the past, and how to get on the right path in 2023!  (0:00) - Intro (3:33) - 2023 Goals (10:34) - Shift Your Focus (12:49) - What Is A Diet? (19:06) - Approach Matters (26:46) - What Does It Look Like In Practice? (32:17) - Get Uncomfortable (38:30) - Is Dieting The Right Move? #5 - Reverse Dieting & Maintenance #6 - 10...

Christina & Marissa go deep on what to do when you’re not feeling motivated in your fitness journey. The power of one more, how to navigate motivation as a state of emotion, and making micro-commitments to your journey are all keys to success around motivation! (0:00) - Intro (3:08) - Motivation vs. Discipline (8:33) - The Power of One More (12:33) - Action Before Motivation (20:02) - Motivati...

Marissa is BACK with the mini-series. This week, she will talk all about how to negotiate with yourself to get started! (0:00) - Intro (2:37) - Let’s Break It Down (6:08) - Make Smaller Commitments To Yourself (8:55) - Just SHOW UP (10:22) - Prep Protein Only (12:20) - Compete With Yourself! Follow us on Instagram: @barbelllifestylepodcast Hosted by: @marissaroyfitness & @christilynnfit Produc...

Christina & Marissa chat all about buying into coaching over the holiday season, and how to avoid getting sold on quick fixes. They talk about being patient with results, how to eat more and still lose weight, and how permanent change is required to change your life! (0:00) - Intro (4:55) - Real Results Take A Few Months (11:56) - One Step Forward, Two Steps Back (16:35) - Eat More Food! (23:4...

Christina & Marissa sit down with Laurin Conlin, fitness coach, owner of Team LoCo Fit, and advocate for intuitive eating! They discuss rigid vs. flexible restraint, balancing structure & flexibility, and how to create a path for intuitive eating. (0:00) - Intro (2:15) - Laurin’s Background & Journey (7:17) - Macro Tracking As A Tool (9:00) - Rigid vs. Flexible Restraint (14:50) - When...

Christina & Marissa reflect on the past two years. They talk about how their lives have changed, their favorite and least favorite episodes, and where the podcast is headed in the future!   (0:00) - Intro (3:35) - Giveaway! (8:40) - Fad Dieting & Other Approaches (10:55) - Top Episodes (16:00) - Least Favorite Episodes (23:21) - Reflecting on Interviews (29:30) - Behind the Scenes Act...

It's another mini series with Marissa!. Just in time for the holidays, Marissa is talking about dessert! Taking the long term approach, eating more in general, and planning are all key factors to consider. (0:00) - Intro (2:10) - Demonization of Sweets/Sugar (6:05) - BIG Cravings After Restriction (7:35) - Dessert Is NOT Special (10:00) - Eat. Dessert. Every. Day. (11:27) - Say Goodbye to 1200 Cal...

Christina & Marissa answer talk all about simplifying macro tracking! They go into setting a baseline, being meticulous about planning, and making sure you are including plenty of isolated macro sources in your diet!  (0:00) - Intro (4:40) - Lean In To The Discomfort (10:00) - Get A Baseline (13:25) - Planning Is Everything (24:26) - Isolated Macro Food Sources (27:24) - Tracking With You...

Christina & Marissa sit down with Cody McBroom, fitness coach and CEO of Tailored Coaching Method to chat about staying lean year round! They talk about the difference between getting lean and staying lean, and what it takes to get there. (0:00) - Intro (2:00) - Cody’s Background (6:16) - Why Stay Lean Year Round? (12:45) - How Do You Sell the Long Fix vs. the Quick Fix? (19:13) - Better With...

It is EPISODE 100!! Christina & Marissa answer all of our listener questions! They get personal and talk about future family building, the evolution of their businesses, as well as some fitness questions! (0:00) - Intro (3:18) - Favorite Thing About Your Wedding? (7:30) - Biggest Accomplishment? (11:52) - Favorite Episode? (16:15) - Future Business Evolutions? (25:03) - Dream Guest? (27:00) -...

Christina & Marissa dive deep on all things hunger cues! They define hunger signals, talk about different types of hunger, and how to deal with cravings when you’re dieting! (0:00) - Intro (2:15) - Baby Update! (4:09) - Episode Framing (6:08) - What Are Hunger Signals? (9:52) - Getting In Touch With Hunger Cues (16:05) - Adjusting Habits To Fit Your Goals (25:50) - Types of Hunger (31:37) - The Po...