The Barbell Lifestyle Podcast

Christina & Marissa go deep on mindset and why it’s the most important aspect of your fitness journey. From breaking the all or nothing mindset, to battling through limiting beliefs, this episode will help take you to the next level in your fitness journey! (0:00) - Intro (5:30) - Mindset Dictates Follow Through (10:15) - Growth vs. Fixed Mindset (Episode 65) (17:15) - Breaking All Or Nothing...

Christina & Marissa give you the scoop on some fitness trends they’d like to see disappear in 2022! From fad diets to women getting “bulky” from lifting heavy weights, they’ll tell you all the popular topics to avoid this year!  (0:00) - Intro & Special Guest! (2:25) - Fad Diets (10:50) - Rules Surrounding Carbs (16:15) - The “Best Exercises” Marketing (26:20) - Using Competition Prep...

Christina & Marissa talk all about the things they wish they knew when they started their fitness journeys! From focusing on weights before cardio, to eating enough protein, they will help you avoid the rookie mistakes they made!  (0:00) - Intro & Special Guest! (2:30) - Weights Before Cardio (7:37) - Lift Heavier! (13:05) - There Isn’t Only ONE Solution (17:32) - Stop Trying To Cut &...

Christina & Marissa go deep on the concept of timelines during your fitness journey. They talk about when its good to have a timeline, and when to be patient, as well as why it’s important to have a good base and realistic expectations. (0:00) - Intro (4:00) - What Is The Checklist? (13:15) - Effort Is Always Important! (16:50) - Work From The Base (21:25) - Setting Good Expectations (28:40) -...

Christina tells Marissa all about her birth story, and they talk about how to manage your priorities and fitness journey postpartum! (0:00) - Intro (4:15) - Pre-Birth (16:00) - To The Hospital We Go! (21:35) - Time To Push (25:50) - Baby Is In The World! (29:30) - Recovery Room (35:15) - After Birth (40:37) - Postpartum Priorities (53:32) - The Least Surprising Thing (56:20) - Summary/Outro Follow...

Christina & Marissa talk about why being consistent in your fitness journey can beat fat loss every time. From figuring out who you want to be as a person, to auditing your habits to make sure they align with your goals, this episode will make you think! (0:00) - Intro/Christina’s Life Update! (5:30) - Topic Framing (13:05) - Who Do You Want to Be? (21:45) - No Quick Fixes (24:00) - Audit Your...

It’s the seventh episode of our mini-series! Marissa talks about self-limiting beliefs, and how to get them out of your brain so you can move towards more positive self talk! (0:00) - Intro (2:00) - It’s More Mental Than Physical! (2:40) - What Are Self-Limiting Beliefs? (6:09) - The TRICK! (13:57) - Summary/Outro Follow us on Instagram: @barbelllifestylepodcast Hosted by: @marissaroyfitness &...

It’s the sixth episode of our mini-series! Marissa digs in to how you know when you’re ready to start a fat loss phase. Spoiler, sometimes you need to actually eat MORE food before you start fat loss! (0:00) - Intro (2:00) - Episode Framing (3:50) - Build A Strong Foundation (6:02) - All Or Nothing Mindset (7:50) - Eat More NOW For Future Fat Loss?! (12:55) - Maintenance Calories (15:45) - What Ar...

Christina & Marissa sit down with Dr. Kasey Jo Orvidas, Ph. D to talk all about growth mindset and behavior change. Kasey Jo is a health and fitness coach and psychologist, and an expert in behavior change. She goes deep on facilitating behavior change, identifying areas of fixed mindset thinking, and how to progress from fixed to growth mindset! (0:00) - Intro (2:18) - Kasey Jo’s Story! (10:2...

Christina & Marissa help you get your s#*% together! From figuring out how to just start, knowing when to take the pressure off and apply more pressure, to figuring out who you want to become! (0:00) - Intro (3:06) - Episode Framing (9:54) - Just Start (17:36) - Pressure (24:40) - Aligning Your Actions With Goals (31:42) - Who Do You Want To Become? (36:55) - Always Go Back To Your Why (41:16)...

Christina & Marissa spill the tea on the fitness industry! They talk about coaching services, determining red flags with progress photos, sniffing out unrealistic transformations, and how to figure out if someone’s credibility is real or fake. (0:00) - Intro (3:00) - Episode Framing/RANT (16:00) - Expectations & Feedback (19:15) - Coaching Services (26:18) - Progress Photo Red Flags (34:30...

Christina & Marissa go deep on how to stay on track on the weekends. Understanding your own context, creating a keystone habit, and focusing on moderation rather than deprivation are just some of the topics they explore! (0:00) - Intro (2:00) - Christina Pregnancy Update (8:53) - Topic Framing (14:40) - Context Matters! (21:40) - Make Good Choices Early (25:25) - Keystone Habits (31:15) - Keep...

It’s the fifth episode of our mini-series! Marissa sits down with PCC Coach Aaron Chong to go deep on the process of behavior change. He talks about how he structures the client journey through behavior change, focusing on training & mindset for each individual, and a concept called win fishing! (0:00) - Intro (2:40) - Aaron’s Background (10:45) - Relationship Background (13:55) - Aaron’s Beha...

It’s the fourth episode of our mini-series! Marissa talks all about Intuitive Eating, and why the version you see on social media is more nuanced than you might think. She goes deep on the difference between tracking macros and intuitive eating, and transitioning from one to the other! (0:00) - Intro (2:07) - Definitions (4:20) - Tracking Macros vs. Intuitive Eating (7:20) - Transitioning to Intui...

Christina & Marissa go into how to avoid losing progress while you’re sick. They present some great tips on preventing getting sick, how to ease back into working out if you do get sick, and how to handle diet and hydration while sick. (0:00) - Intro (3:50) - Preventing Getting Sick (6:40) - I Got Sick, What Now? (13:40) - Ease Back In (19:30) - Avoid Mental Stress Too! (22:35) - Hydration & Diet...

Christina & Marissa talk all about avoiding goal setting mistakes for 2022! They overview the best goal setting formula, talk about investing in yourself, and give you some actions steps on how to deal with potential setbacks! (0:00) - Intro (3:30) - Avoid Using A New Month/Year As An Excuse (7:34) - Goal Setting Formula (31:35) - Write It Down! (36:45) - Telling People Keeps You Accountable (...

Christina & Marissa sit down with fitness coach and new mom, Mariah Varichak! They talk about Mariah’s pregnancy & labor/delivery experience, how she got back into fitness after having her baby, and how to communicate with your partner to find ‘me time’. (0:00) - Intro (4:55) - Mariah’s Experience With Pregnancy/Labor (6:50) - Christina’s Current Pregnancy Experience (9:25) - Time Manageme...

Christina & Marissa talk all about why cardio is hurting your fat loss. They overview the typical view of cardio, talk some science, give you the ramifications of doing too much cardio, and some tips on other things you can focus on to replace excess cardio! (0:00) - Intro/Giveaway Updates! (5:00) - Episode Framing (7:00) - The Typical View of Cardio (17:12) - The Science of Cardio & Fat L...

It’s the third episode of our mini-series! Marissa gives you the ONE trick that will solve your weight loss problem! It may not be the trick you think, but it’s the trick you NEED. Don’t forget to check the description for details on our ONE YEAR giveaway! (0:00) - Intro (2:00) - The Trick! (5:15) - Looking At the Bigger Picture (7:45) - Fat Loss & Protein (9:35) - Understanding Context (12:20...

Christina & Marissa dive deep on stress management. They go into the signs of stress, how stress can build up in you and cause other negative outcomes, and a handful of tactics to better manage stress. Don’t forget to check the description for details on our ONE YEAR giveaway! (0:00) - Intro/Giveaway Updates! (4:00) - Episode Framing (14:00) - Stress Is Cumulative (19:50) - Signs of Stress (25...

Christina & Marissa talk about ‘gymtimidation’, and how to overcome it! There are lots of ways to get started, but choosing a good time, wearing comfortable clothes, and finding a workout buddy are a great place to start. Don’t forget to check the description for details on our ONE YEAR giveaway! (0:00) - Intro/Podcast Updates! (6:52) - What Does Gym Intimidation Look Like? (25:37) - Start At...

It’s the second episode of our mini-series! Marissa goes into how she stays in her routine when she’s not in an optimal situation. From coming up with non-negotiables and timing your workout properly, to staying hydrated and staying in a positive frame of mind - Marissa covers all you need to know about staying in your routine! (0:00) - Intro (3:30) - Non-Negotiables (6:30) - Finding a Gym In a Ne...

Christina & Marissa get into all things holiday eating! The importance of hydration and movement, figuring out whether you should track macros or not, and how to build your plate are just a few topics that we cover in this week's episode! (0:00) - Intro/Thanksgiving Plans! (10:55) - Keep Things in Perspective (16:15) - Hydration (17:30) - Movement (NEAT!!) (23:20) - One Meal Won’t Knock You Of...

Christina & Marissa talk about what little things are worth your effort during your fitness journey. Should you bring your food scale to restaurants? Should you even eat out? Is worrying about your calories burned on your fitness tracker going to take you to the next level? Tune in to this week’s episode for the answers to all those questions, and more! (0:00) - Intro/Life Updates (15:00) - To...

Christina & Marissa sit down with Dr. Shravya Kovela, PT, DPT, OS to chat about all things pelvic floor! You’ll learn about what the pelvic floor is, some common pelvic floor function/dysfunction, how pelvic floor health plays into weight lifting, and so much more! (0:00) - Intro (4:15) - What Is The Pelvic Floor? (6:34) - Three Layers of Pelvic Floor Muscles (11:30) - Proper Pelvic Floor Func...