The Barbell Lifestyle Podcast

Christina & Marissa chat about reasons you may run into a plateau on your weight loss journey. From sleep to hydration and everything in between, this episode will help you get over the hump and keep losing weight! (0:00) - Intro/Life Updates (11:00) - Are You ACTUALLY Adherent? (19:50) - What Is A Plateau? (29:48) - Sleep (35:15) - NEAT (39:05) - Hydration (42:34) - Stress (51:00) - Meal Dist...

Christina & Marissa sit down to talk about if it's too late to start your fitness journey (hint: it's not!). Tune in to find out how to navigate fat loss, if you’re too young to lift, and if being too weak to start a fitness journey is really a thing! (0:00) - Intro/Life Updates (5:00) - Some Pro Late Bloomers (8:58) - Are You Too Old? (22:50) - Do I Have Too Many Diagnoses? (29:20) - Are You...

Christina & Marissa have another great chat with Nick Licameli, DPT, Injury Reduction & Pain Management Specialist for 3DMJ. They talk about Blood Flow Restriction Training, who it can benefit, the best way to administer it, and where future research on the topic is going. (0:00) - Intro (11:30) - What Is Blood Flow Restriction Training? (21:00) - Safety Around BFR Training (27:40) - Set/R...

Christina & Marissa chat about what swaps you can make at the grocery store to help reach your goals! From switching from olive oil to oil spray, down to which percentage of lean beef is best in recipes, this episode will help you make the best grocery list for your fitness journey! (0:00) - Intro (6:10) - Lower Fat Sources (13:30) - Dairy (15:42) - Salad Dressing (20:30) - Protein Sources (38...

Christina & Marissa sit down and talk about the things they struggle with in their fitness journeys. From overeating, to a couple different mindset struggles, this episode will give you some insight into how they navigate struggles in their process. (0:00) - Intro/Another Big Life Update From Marissa! (14:10) - Overeating/Overindulging (26:50) - Mindset (36:40) - Not Checking In When Things Ar...

Christina & Marissa go into some big life changes! Marissa is building a house and moving to North Carolina! Christina is pregnant and has moved into coaching full time. Tune in this week for the background and all the stories! Follow us on Instagram: @barbelllifestylepodcast Hosted by: @marissaroyfitness & @christilynnfit Producer: @shane_spellman

Marissa takes  this one solo to kick off our individual episode mini series! Marissa talks all about getting away from tracking macros after you’ve built a good foundation. She talks about how tracking can be counterproductive, trusting the hunger-fullness scale, and how to make good choices when you’re not tracking. (0:00) - Intro (2:24) - What Is Macro Tracking? (8:05) - Focus on the Founda...

Christina & Marissa sit down with Dr. Eric Trexler, pro bodybuilder, researcher, and Director of Education for Stronger by Science to talk about metabolic adaptation. They describe what that really means, strategies to mitigate it, and how to manage hunger expectations during a fat loss phase! (0:00) - Intro (12:13) - What is Metabolic Adaptation (20:00) - How Does Metabolic Adaptation Apply t...

Christina & Marissa talk about all things self-sabotage. From what it even means as it relates to fitness journeys, to how perfectionism can reduce your chances of achieving your goals, this episode is full of great info on how to avoid self-sabotage! (0:00) - Intro (2:00) - What is Self-Sabotage? (4:35) - Where Does It Come From? (13:37) - Getting Back on Track (16:40) - Investing in Your Jou...

Christina & Marissa go deep into their why, and how to figure out yours! A lot of folks say they “just want to lose 5 more pounds” but in reality the motivation is deeper than that. Learn all about how to set attainable goals, build sustainable habits, and how to combat making social media comparisons this week! (0:00) - Intro (5:20) - Is It Really Just 5 Pounds? (13:15) - Mindset & Body I...

Christina & Marissa sit down with Chris Barakat, research scientist, professor, and natural bodybuilding competitor. They talk with Chris about all things body recomposition from whether or not you can lose fat and gain muscle at the same time, to Chris’s best advice for living a healthy lifestyle. (0:00) - Intro/Chris’s Background (6:20) - Can You Lose Fat & Build Muscle Simultaneously? (...

Christina & Marissa talk all about time management. They outline their personal routines, how they maximize their time, and what you can do to maximize yours! (0:00) - Intro (3:10) - Screen Time (7:40) - Morning Routines (20:00) - Nighttime Routines (29:45) - Using a Planner (42:05) - Plan for Selfcare Time! (50:00) - Set Strong Work Life Balance Boundaries (1:00:38) - Blocking Your Work Day (...

Christina & Marissa sit down with Dr. Gabrielle Fundaro (again!), coach, educator, and PhD in Human Nutrition, Foods, and Exercise from Virginia Tech. This time, Dr. Fundaro goes on deep on all things gut health. They debunk some gut health myths, and get recommendations on practical applications to improve gut health for YOU! (0:00) - Intro/Dr. Fundaro’s Background (5:45) - What Is Gut Health...

Christina & Marissa tell you their tips on how to be an online fitness coach! From what fitness background you should shoot for, to how to implement systems, and creating boundaries with your clients, this episode will have you well on your way to becoming a coach! (0:00) - Intro (3:13) - Have A Fitness Background (8:34) - Develop a Referral Network (9:30) - Training People In Person Is Valuab...

Christina & Marissa give their take on how to maintain healthy habits without tracking macros. They go into eating slower, paying attention to hunger cues, eating in moderation without depriving yourself, and stress management & sleep. (0:00) - Intro (6:48) - Eating Slower & Without Distraction (14:30) - Plate Construction & Grocery Shopping (24:10) - Paying Attention to Hunger/Ful...

Christina & Marissa dive deep into how to track alcohol, what to do when you are eating out, and how to handle social events. From ordering without butter, to checking out menus ahead of time, this episode will get you ready for summer! (0:00) - Intro (5:20) - Tracking Alcohol (21:30) - What Should I Drink? (32:45) - Tracking At Chain Restaurants (45:35) - Tracking at Non Chain Restaurants (56...

Christina & Marissa sit down with Dr. Grant Tinsley again! This time, they go deep on several different methods of measuring body composition from BodPod, to DEXA Scan and everything in between. This episode will tell you everything you need to know about measuring body fat percentage! (0:00) - Intro (2:40) - Grant’s Background in Body Composition Measurement (7:05) - What Are the Measurement...

Christina & Marissa talk about all aspects of failure, and how to handle each one. From going off your diet, to missing training and getting back into it, and even how to cope with failing a big lift! (0:00) - Intro (4:55) - Marissa’s Florida Adventure (20:15) - Learning From Experiences (23:45) - Try To Avoid Self-Sabotaging Language (33:30) - Diet Failure Comebacks (46:35) - Handling Dates/Socia...

Christina & Marissa sit down with Lacey Dunn to talk all about thyroid & hormone health. Lacey is a published author, Registered Dietician, Certified Personal Trainer and spends her time helping women discover the root causes of their thyroid issues. It is a great discussion ranging from what the thyroid is, to some root causes, and top advice for thyroid health. (0:00) - Intro (4:40) - Lacey’s St...

Christina & Marissa get into the differences between macro tracking, meal planning, and intuitive eating. They go deep on pros and cons, how to transition from tracking macros to intuitive eating, and when meal plans are advantageous. (0:00) - Intro (4:12) - Meal Plans (12:02) - Macro Tracking (36:15) - What Is Mindful Eating? (54:36) - Outro Follow us on Instagram: @barbelllifestylepodcast Hosted...

Christina & Marissa discuss all things travel. They go deep into defining expectations, how to set yourself up to be successful, packing food, and TSA restrictions. Get prepared to stay on track during your summer travels! (0:00) - Intro (2:37) - Define Expectations (13:23) - What Does the Trip Entail? (14:44) - What Can You Do To Be Successful? (17:12) - Packing Food (28:26) - How to Take Food on...

Christina & Marissa talk about how to be the best client you can be after you hire a coach! From letting your coach know your struggles, to things to avoid, and everything in between. In this episode you’ll get all the info on how to be a great client! (0:00) - Intro (3:43) - Dieting & Life Update from Marissa! (6:48) - Letting Your Coach Know Your Struggles (15:45) - Have An Open Mind (20...

Christina & Marissa sit down with Kelly McNulty, PhD candidate at Northumbria University. Kelly has written two meta-analyses on menstrual cycles and oral contraceptives, and is a wealth of knowledge in all things menstruation. They talk about what training looks like around your menstrual cycle, how oral contraceptives might affect performance, and how you can apply these concepts practically...

Christina & Marissa discuss #Balance and Growth mindset in this episode! They get into topics of scarcity, taking the focus off food, what #Balance looks like for them and their clients, and what makes up the Growth Mindset. (0:00) - Intro (2:35) - Marissa’s Birthday Recap! (9:30) - Scarcity Mindset (22:20) - Taking the Focus OFF Food (31:02) - Maintaining vs. Building (34:15) - What Does #Bal...

Christina & Marissa talk about all things coaching! They break down the differences between Online and In-Person coaching, what types of coaches and clients are attracted to each, how to set boundaries, and the cost associated with both types of coaching. If you’re a client deciding between the two, or a coach looking to make a transition, this one is for you! (0:00) - Intro (3:25) - What is t...