The Barbell Lifestyle Podcast

Christina & Marissa discuss everything you need to know about maintenance. You’ll learn what maintenance is, how you know you’ve reached it, and how long to be there. They also go into how to best balance the lifestyle you want to live with your fitness goals! (0:00) - Intro (3:27) - Marissa’s Cut Update (5:05) - Park Bench vs. Bus Bench (7:25) - Maintenance Relative to Fat Loss or Building Ph...

Christina & Marissa sit down with Dr. Gabrielle Fundaro, coach, educator, and PhD in Human Nutrition, Foods, and Exercise from Virginia Tech. Dr. Fundaro enlightens us on behavior change, how to look at body image differently, and the Health at Every Size (HAES) movement! (0:00) - Intro (4:08) - Dr. Fundaro’s Story (15:15) - What is Behavior Change? (27:00) - How Do You Guide Clients Toward Pr...

Christina & Marissa talk everything scale related when it comes to your fitness journey. From how and when you should weigh yourself, to how stress affects your weight loss or gain, this episode covers it all! (0:00) - Intro  (2:00) - Framing  (6:11) - How & When Do I Weigh Myself?  (13:43)  - Being Adherent to Your Diet Matters!  (16:20) - When Should You Expect F...

Christina & Marissa sit down with researcher, powerlifter, and writer Greg Nuckols to discuss how different variables affect training! Greg goes deep into Genetic and Sex variation in training response, as well as placebo affect on strength gains, and how your expectations can frame how you progress. (0:00) - Intro (7:46) - Framing Today’s Conversation (8:17) - Explaining Variability in Respon...

Christina & Marissa go deeper on some topics they touched on last episode, digging in to a little bit of everything! They talk about proper sodium intake (including how much they love it!), benefits to logging your training, and when to move workouts around to prioritize recovery. (0:00) - Intro (3:50) - Sodium Intake (13:58) - Pre-Workout Supplements (16:43) - Christina & Marissa’s Weird...

Christina & Marissa go over everything you need to know about nutrition before, during, and after your workout. They give details on how many carbs to eat before your workout, what to sip on during, and what to eat after your training to recover better. (0:00) - Intro/Life Updates! (7:30) - What is Peri-Workout Nutrition? (12:45) - What is the BEST Pre-Workout Meal? (15:45) - When Should I Eat...

Christina & Marissa sit down with Doug Miller, CEO of Core Nutritionals, Arms Race Nutrition, 'Merica Labz, Merica Energy, and The Nutrition Corners. He is also a 2x Drug Free Pro Bodybuilding World Champion. Doug talks about how he got into the industry, proprietary blends, some red flags to look for when buying supplements, and a basic health stack for beginners! (0:00) - Intro (3:07) - Doug...

Christina & Marissa dive deep into Programming & Progression in training. Are you training or working out? Find out as we discuss the importance of following a program, how to know if you’re progressing, and how to apply these principles to your own training! (0:00) - Intro/Life Updates! (4:36) - Why Programming & Progression? (13:13) - What is a Program? (18:05) - Training vs. Working...

Christina & Marissa dive deep into fat loss, covering everything you need to know to shed some fat as summer approaches! They talk about calorie deficits, how to monitor progress, when to make changes, and some health considerations when trying to lose fat. (0:00) - Intro (8:19) - Is Fat Loss Right For Me? (17:52) - What Is a Calorie Deficit? (24:43) - How Long Should a Fat Loss Phase Be? (30:...

Christina & Marissa sit down with Chief Science Officer for 3DMJ, Dr. Eric Helms. They dive deep into the Muscle and Strength Training & Nutrition Pyramids and Eric talks all about how you can implement aspects of the pyramids for your own context! (0:00) - Intro (5:32) - Background of Muscle & Strength Pyramid (16:32) - Intention Behind Muscle & Strength Pyramid (19:32) - Overview of the Pyramids...

Christina & Marissa talk all things macronutrients, aka macros! They go into detail about each individual macronutrient, what some good sources are, and how to decide how much you should eat of each one. Our hosts also get into how to set up your own macros, and how to make changes along the way! (0:00) - Intro (7:57) - What Are Macros? (12:07) - Calorie Components of Macros (12:50) - Protein...

Christina & Marissa give you the rundown on how to find the best fitness coach for you. They go through red flags that they’ve seen in the industry, as well as a handful of great traits to look for in a coach. (0:00) - Intro (3:08) - Do Your Research (9:56) - Taking Too Long to Respond to Check-ins (15:25) - Coach Not Answering Questions Directly (25:00) - Figuring Out Your Level of Autonomy (...

Christina & Marissa talk about strategies for handling your fitness journey when it comes to the significant people in your life. From how much to talk about your macros, to handling negative thoughts on competition, our hosts fall back on personal experience and strategies they have seen work with their clients to give you some great info! (0:00) - Intro (4:53) - Where is the Lack of Support...

Christina & Marissa sit down with Dr. Grant Tinsley, Assistant Professor and researcher at Texas A&M University. They dive deep into intermittent fasting research, from what actually defines fast, to how short you can actually make the feeding window while still remaining effective. Dr. Tinsley also gives strategies for how to go about implementing restricted eating based on different circ...

Christina & Marissa asked for listener questions on Instagram, and you all delivered! They dive into some questions and provide answers, insight, and some personal experience to back it all up! (0:00) - Intro (3:15) - Tips on Getting Through an Injury (4:30) - Benefits to Getting Into a Morning Movement Routine (10:10) - Difference Between Contest Prep & Eating Disorders (15:43) - Tips to...

Christina & Marissa discuss Non-Exercise Activity Thermogenesis, also known as NEAT. Don’t worry, they’ll tell you what NEAT is, let you know how to track it, and how it affects your daily life! (0:00) - Intro (2:02) - Marissa Moved! (3:50) - NEAT Definition (7:25) - Total Daily Energy Expenditure (TDEE) (11:02) - Activity Expenditure (14:37) - Metabolic Adaptation (24:07) - How to Improve Met...

Christina & Marissa sit down with Nick Licameli DPT, Injury Reduction & Pain Management Specialist for 3DMJ. They hit on a little bit of everything from how to tell if your pain is normal or requires treatment, the role of mentality surrounding injury, and how Nick has updated his practices throughout the years. (0:00) - Intro (8:05) - Definition of ‘Injury’ (11:36) - Normal Pain vs. Pain...

Christina & Marissa give you 10 things you can do to up your health and fitness sustainability as we roll into the new year. (0:00) - Intro (3:45) - Process vs. Outcome Focus (10:18) - Emphasis on General Movement (15:00) - Hydration (23:20) - Preparing for Your Day (31:36) - Getting Good, Quality Sleep (41:30) - Unplug! (45:00) - Go Outside! (47:30) - Resistance Training/Building Muscle (53:1...

Christina & Marissa talk about the ins and outs of reverse dieting, and how that turns into maintenance. They outline personal experience on their recent transitions from dieting to reverse dieting, and trends they’ve seen with clients. (0:00) - Intro (2;30) - Marissa’s Mini Cut/Reverse Diet (5:21) - Definition of a Reverse Diet (7:49) - Misconceptions About Reverse Dieting (15:23) - When is t...

Christina & Marissa take a deep dive into all things competitions. They talk about their personal experiences with competing, setting goals, and how to stay on track post-show. (0:00) - Intro (2:40) - Christina’s Experience With Competition (7:00) - Marissa’s Experience With Competition (12:21) - Do Your Research! (15:09) - What is Your Goal With Competing? (23:05) - Having a Solid Fitness &am...

Christina & Marissa talk about common dieting mistakes they see with their clients, and in the fitness industry at large. Topics range from only focusing on the scale, to slip ups with tracking alcohol. (0:00) - Intro (2:35) - Christina’s Show Recap! (11:20) - Are You in the Right Place to Start Dieting? (17:05)  - Sustainability - What is Right for You Now? (27:56) - Doing Too Much, Too...

Christina & Marissa go deep on the topic of burnout in training, tracking food, and life in general. They share tips for you on how they have gotten their clients through all types of burnout! (0:00) - Intro (2:20) - Definitions (6:45) - Symptoms of Burnout (7:50)  - Burnout - Training (20:00) - The Psychology of Chronic vs. Acute Stress (26:35) - Perceived Stress & Filling Up Your Own Cup (35:30)...

Christina & Marissa talk about how they came to love fitness, where they started, and where they're going.  (0:00) - Intro (2:12) - Marissa's Story (10:45) - Christina's Story (27:15)  - Goal/mission of our show (34:00) - Choosing our Podcast name (37:05) - Outro Follow us on Instagram: @barbelllifestylepocast Hosted by: @marissaroyfitness & @christilynnfit Producer: @shane_spellman