The Barbell Lifestyle Podcast

Marissa is BACK with the mini-series. This week, she will get into how to lose fat if your metabolism is “slow”, and is that really even a thing? (0:00) - Intro (2:07) - Inspiration (3:33) - What Is Metabolism? (6:09) - Metabolic Adaptation (8:20) - Is A “Slow Metabolism” A Myth? (10:05) - Sleep & Stress (12:15) - Weight Loss With Health Conditions (14:00) - Takeaways #85 - Sleep: The #1 Bioha...

Christina & Marissa sit down with Marilyn Kowalski, fitness coach, and Team PCC self compassion expert! They dive into self compassion, from focusing on what’s important, to how to stop negative emotions, you will get all the tools you need to become from compassionate with yourself! (0:00) - Intro (2:50) - Marilyn’s Background (8:30) - Career Switch (13:35) - Concepts/Definitions (20:15) - Why Do...

Christina & Marissa talk all about what to do when you’ve gone backwards. They go into turning the dial up and down, taking the small wins, building up your mental fortitude, and how to fail forward!  (0:00) - Intro (7:55) - Small Wins (11:21) - Turn The Dial (15:50) - Mental Fortitude (23:40) - Fear Foreshadowing (30:10) - Give Yourself Grace (36:00) - Fail Forward (42:57) - Tangible Tak...

Christina & Marissa dive deep into perfectionism! They talk about the 1% details, perfection vs excellence, how to look deeper at calories in vs. calories out, and how to avoid stressing yourself out with perfectionism!! (0:00) - Intro (7:57) - The 1% Details (14:49) - Perfection vs. Excellence (18:30) - REAL Calories (22:50) - Digestion Variability (28:29) - Calories Out (31:39) - Avoiding Pe...

Christina & Marissa talk all about intuitive eating! They introduce a hunger/fullness scale, describe how to wean yourself off of tracking macros, how mindful eating is an active process and much more!  (0:00) - Intro (3:20) - Context (9:28) - Weaning Off Tracking Macros (14:45) - What Does Tracking Macros Teach? (23:51) - Mindful Eating is ACTIVE (27:30) - Hunger/Fullness Scale (36:30) -...

Christina & Marissa sit down with Jordan Syatt, powerlifter, writer, fitness coach, and Gary Vee’s personal trainer! They dive into keeping your journey simple, how to convey information in a clear and concise manner, and not being afraid of the scale! (0:00) - Intro (3:18) - Jordan’s Background (13:31) - Simplicity Wins (20:45) - Big Mac Challenge (30:55) - The Power of Choice (35:15) - Using...

Christina & Marissa talk all about the NON-evidence based ways they coach. From fluctuating protein intake, to training to failure, you’ll learn all about how some things just depend on who you are, and what your goals are! (0:00) - Intro (3:45) - Life Updates! (10:04) - Protein Intake (14:32) - Diet Breaks & Re-feeds (21:03) - Training To Failure (30:03) - Enjoy Your Workouts! (41:27) - B...

Christina & Marissa talk all about Marissa’s fat loss phase for her WEDDING! They get deep into her strategy for fat loss, goal setting, and how she (and Aaron) balanced traveling while being in a fat loss phase. (0:00) - Intro (2:40) - It’s Wedding Week! (5:05) - Wedding Prep (11:25) - Goal Setting (16:50) - Nutrition & NEAT Overview (24:25) - Balancing Being Strict & Enjoying Yoursel...

Dr. Eric Helms is BACK! This time, Christina & Marissa talk with him about advanced dieting strategies. Re-feeds, diet breaks, and everything in between; Dr. Helms dives deep on ways you can up your diet game once you have the basics mastered. (0:00) - Intro (3:18) - Eric’s Background (7:40) - What is a Re-feed? (13:15) - What is a Diet Break? (17:06) - Do Re-feeds/Diet Breaks “Revamp” Your Me...

On this crossover episode with Conquer the Day Podcast, Marissa sits down with Lindsay Rago and Brian Pickowicz How to make changes in your life permanently, what it means to change your identity, and how to start, what “balance” looks like for Marissa, and how she’s been able to achieve it, and SO much more!  (3:27) Meet founder of Permanent Change Coaching, Marissa Roy. (6:52) Who and what...

Christina & Marissa dive deep on reverse dieting! Not losing weight? Only eating two small meals a day and binging on the weekends? Reverse dieting might be the best move! This episode will give you insight on what reverse dieting is, how to do it, and how to NOT do it!  (0:00) - Intro (4:00) - What is Reverse Dieting? (14:16) - How Do I Reverse Diet? (22:25) - When DO I Make A Change? (2...

Marissa is BACK with the mini-series. This week, she will get into three reasons that you may want to reconsider tracking your macros! S2E35 (0:00) - Intro (2:15) - Tracking Makes You Think About Food 24/7 (4:16) - When Tracking Makes You Feel More Restrictive (7:20) - A History of Binge/Restrict Patterns (9:25) - Tracking Food Is Not Black & White (10:05) - Anxiety Around Tracking Macros (11:...

Christina & Marissa give you all the details on sleep! How does poor sleep affect aspects of your life? How does caffeine affect your sleep? What is sleep hygiene? The answer to these questions and so much more! (0:00) - Intro (7:24) - Definitions (9:15) - How Much Sleep Is Good? (12:16) - What Can Sub-optimal Sleep Affect? (17:08) - Good Quality Sleep (25:40) - Caffeine (31:10) - Anomalies In...

Christina & Marissa go into how to stay on track with your fitness while working from home. They’ll discuss time management techniques, making sure to carve out time to eat, and how to improve your sleep habits for more productive days! (0:00) - Intro (2:55) - Not Being Able To Get Up From Your Desk (7:15) - Time Management (11:40) -Carve Out Time to Eat & Drink Water (16:48) - Schedule Yo...

Christina & Marissa chat about the best ways to eat out at restaurants and still stay on track. As always, it depends on your context! They go into frequency of eating out, assigning value to food, and some actionable takeaways you can put into practice at restaurants! (0:00) - Intro (1:30) - Our Music Taste! (6:20) - Misconceptions (11:10) - Frequency Can Change Your Approach (17:09) - Contex...

Christina & Marissa go into process vs outcome focus when trying to reach your goals. From how to tell if you are process or outcome focused, to how to learn to love the process, you’ll get all the info you need to smash your goals! (0:00) - Intro (1:54) - Christina’s Life Update (8:37) - Marissa’s Life Update (19:15) - Definitions (22:00) - Break Down Your Goals! (25:35) - Who Are You When Yo...

Christina & Marissa sit down with Amanda Thebe, author and fitness & nutrition coach to talk about all things menopause. They get deep into what menopause is, how it affects people in different ways, and some myth busting! (0:00) - Intro (2:48) - Amanda’s Story (13:17) - What Is Menopause? (23:10) - Different Types of Menopause (29:30) - Flexibility During Menopause (39:30) - Strength Trai...

Christina & Marissa talk all about how to drink alcohol and still hit your goals. Summer is HERE and they will help you learn about why alcohol can negatively affect fat loss, how to order smarter at the bar, and how to track macros while drinking alcohol. S2E29 (0:00) - Intro (3:15) - The Facts About Alcohol (9:26) - Why Does Alcohol Affect Fat Loss Negatively? (15:30) - Being Aware Without T...

Christina & Marissa sit down with Kait Callahan, athlete, coach, and CEO of Levl Up Training to talk about what is keeping you stuck in your journey. From sacrifice, to changing limiting beliefs, and giving yourself grace when you’re learning, Kait will pump you up to make a change! (0:00) - Intro/Kait’s Story (15:52) - You Can’t Change Until You Change (21:00) - Developing A Good Mindset (28:...

Christina & Marissa talk all about their eating habits throughout their fitness journey. They will take you through their transition from eating whatever they wanted in high school, to how they manage their diets these days as health/fitness professionals. (0:00) - Intro (2:10) - The High School Years (7:30) - The Tides Turn In College (18:45) - The Bodybuilding Phase (22:10) - The First Show...

Christina & Marissa sit down with Dr. Krista Scott-Dixon, PhD to discuss the nuances of nutrition. They get into why tracking macros isn't right for everyone, why behavior change is so hard, and some strategies for conquering overeating! . S2E26 (0:00) - Intro/Krista’s Story (9:25) - Nutrition is More Than Macros (21:30) - Balance & Personalization (28:37) - Macros Do Not Define You (32:31...

Christina & Marissa get back together to talk about all things burnout. This is a personal one for both of them, as they are both going through huge changes! They go through the symptoms of burnout, how to avoid it, and how to adapt as your life changes. S2E25 (0:00) - Intro (3:15) - Episode Framing (13:15) - Opening Up About Burnout (16:30) - Symptoms of Burnout (23:37) - Hormone Testing (26:...

It’s the ninth episode of our mini-series! Marissa goes through the five non-negotiables for fat loss. If you are looking to shed some fat for beach season, tune in to find out what you can’t leave out! (0:00) - Intro (4:02) - Calorie Deficit Via Habits & Mindfulness (12:12) - Protein Intake & Food Quality (16:26) - Strength Training (18:57) - Specific Goals/Approach (21:37) - CONSISTENCY...

Christina & Marissa sit down with Jessica Tramontozzi, life-long athlete, and learner, soon-to-be mother, and all around wonderful person. They talk about all things self love; how to get started on your journey to self love, what to do if you run into roadblocks, and some strategies to take your self love to the next level! (0:00) - Intro (4:46) - Jess’s Story (18:14) - Getting Motivated For...

It’s the eighth episode of our mini-series! Marissa talks about her personal journey through breaking through the restrict & binge cycle, how she managed, and where she is at now!  (0:00) - Intro (1:50) - Marissa’s Background (6:00) - How The Binge & Restrict Started (10:05) - The Turnaround! (15:00) - The Catalyst to The Road Marissa Took (16:56) - First Real Program (21:50) - Becomi...