The Barbell Lifestyle Podcast

Christina and Marissa dive into the myths and misconceptions surrounding postpartum nutrition and weight loss while breastfeeding. They discuss the importance of nourishing the body during recovery, the role of mindful eating, and how hormonal changes can affect weight management. They also address common myths about breastfeeding and weight loss, offering practical strategies to help new moms navigate this period with confidence and care. 00:00 - Introduction to Postpartum Nutrition 03:02 - The Importance of Nourishing Your Body 05:54 - Mindful Eating and Nutritional Foundations 09:02 - Breastfeeding and Weight Loss Dynamics 12:10 - Understanding Hormonal Influences on Weight Loss 15:06 - Strategies for Postpartum Weight Management 18:09 - Debunking Myths Around Breastfeeding and Weight Loss 21:06 - Final Thoughts on Postpartum Nutrition and Weight Loss Follow us on Instagram: @barbelllifestylepodcast Hosted by: @marissaroyfitness & @christilynnfit

Christina and Marissa chat about the ups and downs of postpartum fitness and recovery. They share tips on how to navigate this tricky phase, stressing the importance of taking it easy and easing back into exercise. Listening to your body and catching any signs of distress are key! They also talk about nutrition and hydration, the perks of pelvic floor therapy, and how new moms can regain their strength and confidence as they tackle their postpartum journeys. 00:00 - Introduction to Postpartum Fitness 03:05 - Understanding the Immediate Postpartum Phase 05:57 - Navigating the First Two Weeks Postpartum 08:54 - The Importance of Rest and Recovery 12:02 - Listening to Your Body: Signs and Symptoms 14:58 - The Six-Week Checkup and Beyond 17:59 - Returning to Exercise: The Gradual Approach 20:58 - Nutrition in the Postpartum Period 24:14 - The Role of Pelvic Floor Therapy 27:12 - Building Strength and Confidence Postpartum 29:57 - Final Thoughts and Next Steps Follow us on Instagram: @barbelllifestylepodcast Hosted by: @marissaroyfitness & @christilynnfit

Christina and Marissa dive into fitness + nutrition during the second and third trimesters of pregnancy. They explain the importance of modifying workouts for a growing belly, maintaining core stability, and preparing for labor with exercises. They also debunk the myth of eating for two, offering tips for proper nutrition, and touch on body image, weight gain, and the mental and emotional aspects of pregnancy. 00:00 - Intro 02:36 - Adjusting Workouts and Nutrition in the Second Trimester 15:51 - Emphasizing Labor Preparation in the Third Trimester 23:09 - Debunking the Myth of Eating for Two 23:39 - Navigating Nutrition in the Second and Third Trimesters 29:08 - Adjusting to Changes in Energy Levels and Body Image 30:41 - Understanding Weight Gain During Pregnancy 41:13 - Trusting Your Body and Embracing the Journey Follow us on Instagram: @barbelllifestylepodcast Hosted by: @marissaroyfitness & @christilynnfit

In this episode, Christina and Marissa tackle the myths and misconceptions about exercise and nutrition during the first trimester of pregnancy. They discuss the benefits of staying active, the importance of pelvic floor exercises, and why rest and recovery are crucial. They also touch on key nutrients for pregnancy and debunks the "eating for two" myth, while emphasizing the need for a positive mindset and flexibility during this transformative time. 00:00 - Introduction and Overview of the Mini Series 02:51 - Debunking Myths and Misconceptions 07:01 - Physical and Emotional Changes in the First Trimester 09:32 - The Benefits of Exercise During Pregnancy 12:12 - The Importance of Rest and Recovery 15:58 - Connection Breathing and Pelvic Floor Exercises 24:32 - Taking it Slow in Postpartum Exercise 29:04 - Debunking the Eat for Two Myth 33:02 - Key Nutrients for a Healthy Pregnancy 41:23 - The Benefits of Exercise for Mother and Baby Follow us on Instagram: @barbelllifestylepodcast Hosted by: @marissaroyfitness & @christilynnfit

Christina and Marissa discuss their workout split preferences, starting with past body part-focused routines. They compare body part splits, push-pull legs, and full body workouts, ultimately favoring full body workouts for their efficiency and sustainability. They highlight the benefits for beginners and the flexibility to include other activities, recommending full body workouts for most people. 00:00 - Intro 02:26 - Reminiscing about Past Training Styles 06:36 - Transition from Bodybuilding to Full Body Workouts 10:26 - Benefits of Full Body Workouts 13:24 - Intentionality and Focus in Full Body Workouts 17:27 - Hitting All Muscle Groups with Full Body Workouts 21:59 - Full Body Workouts for Beginners Follow us on Instagram: @barbelllifestylepodcast Hosted by: @marissaroyfitness & @christilynnfit

Christina and Marissa explore cycle syncing, showing how to match workouts with the phases of the menstrual cycle. They talk about how hormones affect energy and performance, the need for good habits first, and the limits of cycle syncing for those on hormonal contraceptives. While helpful, they note it shouldn't be the only focus of a workout routine. 00:00 - Intro 04:22 - Understanding the Phases of the Menstrual Cycle 08:05 - The Importance of a Strong Foundation of Healthy Habits 18:13 - Limitations of Cycle Syncing for Those on Hormonal Contraceptives Follow us on Instagram: @barbelllifestylepodcast Hosted by: @marissaroyfitness & @christilynnfit

Christina & Marissa discuss the power of community in health and fitness, emphasizing the importance of supportive environments and like-minded connections. They also explore the role of social media in creating virtual communities and the value of sharing personal journeys to inspire others. 00:00 - Introduction and Importance of Community 06:48 - Finding Like-Minded Individuals 11:03 - The Role of Social Media 14:56 - Distancing Yourself from Negative Influences 26:04 - The Impact of Sharing Your Journey Follow us on Instagram: @barbelllifestylepodcast Hosted by: @marissaroyfitness & @christilynnfit

Christina & Marissa discuss permanent lifestyle changes, emphasizing the importance of non-negotiables in fitness. They explore how fitness priorities shift through different life seasons and the balance between fitness goals and other life areas. Key topics include the relationship between effort and ideal body weight, mindset and identity shifts for lasting change, and the role of habit-building and self-awareness in achieving success. 00:00 - Non-Negotiables and Permanent Lifestyle Change 06:11 - Balancing Fitness Goals with Other Areas of Life 13:38 - Effort and Maintaining Ideal Body Weight 19:22 - Mindset and Identity Shift in Permanent Change 25:56 - Engineering Your Environment for Lasting Success 36:16 - Embracing Fluctuations and Making Them Smaller Over Time Follow us on Instagram: @barbelllifestylepodcast Hosted by: @marissaroyfitness & @christilynnfit

Christina & Marissa dive into Christina's second birth story, discussing her diagnosis of inter-uterine growth restriction and her decision to decline inductions and cervical checks. They explore the importance of understanding the birthing process, handling pressure to deliver on the due date, and the baby's role in signaling birth. 00:00 - Introduction and Catching Up 03:03 - Navigating the Roller Coaster of Pregnancy 09:43 - The Importance of Advocating for Yourself 12:52 - The Arbitrary Nature of Due Dates 15:18 - Reassurance through Non-Stress Tests

Christina & Marissa sit down with fitness trainer and writer Andrew Coates to explore his journey in the fitness industry. Andrew shares insights on introducing kids to fitness, simplifying complex information, and tackling misinformation. They also discuss the importance of understanding stress, the impact of nutrition and exercise, and the dangers of social media in the fitness world. 00:00 - Intro 06:32 - The Skill of Distilling Complex Information 13:52 - The Prevalence of Misinformation in the Fitness Industry 16:19 - Creating Social Currency through Engaging Content 26:20 - Understanding the Confusion: Addison's Disease and Cortisol 28:15 - Critiquing the Fitness Industry: Responsibility and Authenticity 37:26 - The Dangers of Social Media and Outrage Culture Want to reach out to Andrew? Instagram: @andrewcoatesfitness Website: https://andrewcoatesfitness.com Follow us on Instagram: @barbelllifestylepodcast Hosted by: @marissaroyfitness & @christilynnfit

Christina & Marissa discuss overcoming discouragement on your health and fitness journey, sharing personal experiences from pregnancy and postpartum, emphasizing perspective shifts, celebrating wins, and seeking help, while focusing on discipline over motivation. 00:00 - Introduction: Feeling Like Giving Up 02:43 - Experiencing Discouragement During Health and Fitness Journeys 06:04 - Shifting Perspective and Building Evidence of Progress 10:10 - Embracing Hope and Borrowed Belief 13:13 - Seeking Help and Guidance 26:26 - Inspiring Action and Continued Progress Follow us on Instagram: @barbelllifestylepodcast Hosted by: @marissaroyfitness & @christilynnfit

Christina & Marissa dive into the importance of health and fitness during pregnancy, sharing personal insights on fetal growth restriction, debunking myths about exercise, and offering practical tips for staying healthy and active throughout pregnancy. 00:00 - Intro and Personal Experience with Fetal Growth Restriction 11:42 - The Importance of Fitness During Pregnancy and Dispelling Myths 23:15 - Recommendations for Staying Healthy and Active During Pregnancy Follow us on Instagram: @barbelllifestylepodcast Hosted by: @marissaroyfitness & @christilynnfit

Christina & Marissa sit down with Elise Tzurkov, an expert on perimenopause, to discuss misconceptions, challenges, and effective strategies for navigating this phase of life. 00:00 - Intro and Background of Elise Turkov 02:48 - Understanding Perimenopause and Menopause 07:19 - Symptoms and Challenges of Perimenopause 13:16 - The Importance of Lifestyle Changes in Perimenopause 27:46 - The Challenges of Perimenopause and Menopause 39:43 - Understanding Hormone Replacement Therapy (HRT) 46:47 - The Importance of Basics in Conjunction with HRT 52:58 - Authenticity and Relatability in Marketing Want to reach out to Elise? Instagram: @functionallyfitwithelise Website: https://functionallyfitwithelise.com Follow us on Instagram: @barbelllifestylepodcast Hosted by: @marissaroyfitness & @christilynnfit

Christina & Marissa go through all the things you should check BEFORE you get lab and blood work done. If your weight loss isn't working, blood work might not be the only answer! (0:00) - Intro (3:10) - When & Why Should You Get Lab Work? (6:15) - Vitamin & Mineral Deficiencies (8:30) - It's Usually More Than Weight Plateau (14:13) - Red Flags (16:30) - How To Work With Your Provider (22:15) - Warnings Follow us on Instagram: @barbelllifestylepodcast Hosted by: @marissaroyfitness & @christilynnfit

Christina & Marissa give you all the details on why your body might be fighting fat loss. If you're hitting all the basics and still not seeing results, this episode is for you! S4E28 (0:00) - Intro (2:45) - Dialing In The Details (12:15) - Thermic Effect of Food (18:20) - Accurate Tracking (22:54) - Your Dieting History Matters (28:05) - Maybe There Isn't Much To Lose (33:40) - The Mental Part Follow us on Instagram: @barbelllifestylepocast Hosted by: @marissaroyfitness &` @christilynnfit

Christina & Marissa talk all about how to navigate social events in the summer while staying on track with your fitness goals! (0:00) - Intro (4:20) - Fall Back System (12:30) - What Is A Successful Event For Me?  (16:47) - Moderation (18:58) - Overcompensating on the Weekend (19:45) - Strategies (23:20) - Hydration Priority (28:25) - Heck Yeah! Foods Follow us on Instagram: @barbelllifestylepodcast Hosted by: @marissaroyfitness & @christilynnfit

Christina & Marissa give you tips on how to balance your life and work when you are working at home! (0:00) - Intro (6:40) - Separating Work & Home  (13:35) - Setting Work Boundaries  (21:57) - Consequences of Not Setting Boundaries (25:52) - Eliminate Some Decisions  (29:40) - Time Blocking Follow us on Instagram: @barbelllifestylepocast Hosted by: @marissaroyfitness &` @christilynnfit

Christina & Marissa talk all about how stress could potentially impact your fitness goals, and how to find solutions! (0:00) - Intro (3:12) - Types of Stress (10:48) - Combating Too Much Stress (18:00) - Inflammation From Stress (26:30) - Stress & Sleep (32:08) - Metabolic Rate & Muscle Loss (37:21) - Exercise Benefits Stress!  (41:47) - Do The Hard Thing First  44:53) - Support System Follow us on Instagram: @barbelllifestylepocast Hosted by: @marissaroyfitness & @christilynnfit

Christina & Marissa give you all the details on whether or not your should pause your fitness journey when things get busy! (0:00) - Intro (5:17) - The Cost (Money and otherwise) (8:24) - Cruising Altitude (15:05) - Push Through Or Pause? (19:10) - Realisting Solutions  (23:02) - Spin The Dial (29:43) - All Or Nothing?  Follow us on Instagram: @barbelllifestylepocast Hosted by: @marissaroyfitness & @christilynnfit

Christina & Marissa chat all about some potential changes to your identity as you go through a body transformation! (0:00) - Intro (4:23) - Self-Image, Self-Esteem, Ideal Self  (9:50) - People's Perception of You (15:50) - Societal Expectations  (20:50) - We Get What We Think We Deserve (24:20) - Fear of the Unknown (29:42) - Check Your Environment Follow us on Instagram: @barbelllifestylepocast Hosted by: @marissaroyfitness & @christilynnfit

Christina & Marissa get into how the fitness industry is lying to you. Is it just marketing or something you should pay attention to? (0:00) - Intro (8:05) - Simple Is Best, But Not Easy (17:30) - Forever Habits  (22:17) - Audit Who You Follow (26:05) - Be Consistently Good, Not Perfect (31:50) - A Good Coach Teaches Autonomy (35:10) - Fitness Isn't A One Solution Game  (38:55) - When Do You Troubleshoot & Adjust?  Follow us on Instagram: @barbelllifestylepocast Hosted by: @marissaroyfitness & @christilynnfit

Christina & Marissa pick up where they left off last week and spill more tea about the fitness industry and social media!  (0:00) - Intro (1:45) - The Coaches' Motivation (9:20) - Looking the Part (17:35) - Relatability (22:13) - Femininity in Fitness  (28:55) - Self Diagnosis (32:26) - Tech Boundaries  Follow us on Instagram: @barbelllifestylepocast Hosted by: @marissaroyfitness & @christilynnfit

Christina & Marissa get into the weeds on what they go through as fitness coaches on social media. How do you stay ahead of the trends & provide value? (0:00) - Intro (1:45) - The Perfect Balance (7:05) - The Trends (12:08) - Perfectionism (16:06) - The Ethics of Marketing (22:48) - Power of Investing In Yourself (29:44) - Vulnerability Follow us on Instagram: @barbelllifestylepocast Hosted by: @marissaroyfitness & @christilynnfit

Christina & Marissa give you the piece (or maybe pieces?) that you're missing during your weight loss journey. You might not be shocked that there isn't just one thing! (0:00) - Intro (4:00) - Do Unhealthy Things ‘Work'? (8:30) - Acceptance (15:58) - David & Goliath (19:13) - Simplification (27:50) - Don't Be Too Hard on Yourself (30:45) - Celebrate Wins  Follow us on Instagram: @barbelllifestylepocast Hosted by: @marissaroyfitness & @christilynnfit

Christina & Marissa talk all about what makes coaches great. From how they encourage you, to being a lifelong learner, you'll find out what to look for in a coach! (0:00) - Intro (3:20) - A Coach Who Cares (13:23) - Check-Ins (22:28) - Encouragement Styles & Ownership (31:32) -  Leading Yourself First (36:00) - Always Be Learning Follow us on Instagram: @barbelllifestylepocast Hosted by: @marissaroyfitness & @christilynnfit

Christina & Marissa get into how to overcome being overwhelmed not only in your fitness journey but also in life! (0:00) - Intro (4:00) - Small Habit Trades (10:10) - Short Term Results  (14:38) - Analysis Paralysis (23:42) - Organization for Procrastinators (31:55) - Trying To Do Too Much (39:05) - The Power of Community Follow us on Instagram: @barbelllifestylepocast Hosted by: @marissaroyfitness & @christilynnfit

Christina & Marissa talk all about ‘Fitness For Women'. How much of it is just marketing and what aspects of the industry are legitimate? Find out in this episode! (0:00) - Intro (7:00) - Exercise Selection (13:28) - Taking Up Space (17:42) - Cycle Syncing Workouts  (22:46) - Supplement Marketing #17 - All About The Supplement Industry Follow us on Instagram: @barbelllifestylepocast Hosted by: @marissaroyfitness & @christilynnfit

Christina & Marissa get into what it would look like if they were YOUR coach! How do you come out of a diet? What is reverse dieting? Find out in the final installment of this new series! (0:00) - Intro (2:05) - When Are You Done Dieting?  (7:37) - Reverse Dieting (17:50) - Don't Go To Extremes (20:19) - The Freedom It Grants You (24:30) - The Maintenance Phase  (32:09) - Use It Or Lose It  (38:03) - Check In With Your Mindset

Christina & Marissa get into what it would look like if they were YOUR coach! How do they advise on meal planning? When should you change your protocols? Find out in Part 3 of this new series! (0:00) - Intro (3:30) - Meal Planning/Prepping (9:14) - Progress Photos & Weight Tracking (14:20) - Changing Protocols (23:50) - Diet Breaks & Refeeds (33:00) - Wrap-up Follow us on Instagram: @barbelllifestylepocast Hosted by: @marissaroyfitness & @christilynnfit

Christina & Marissa get into what it would look like if they were YOUR coach! How do they prime for fat loss? Should you track macros? Find out in Part 2 of this new series! (0:00) - Intro (2:37) - Setting Up Fat Loss (7:22) - Tweaking & Changing Macros (18:48) - The Fat Loss Process (23:26) - End Date & Pace (26:50) - How Adherent Should You Be?  Follow us on Instagram: @barbelllifestylepocast Hosted by: @marissaroyfitness & @christilynnfit

Marissa is welcomed as a guest on The Nourish & Strengthen Podcast! They talk about Marissa's journey to the fitness industry, finding balance in your lifestyle, and how to change your approach to meet your goals. S4E12 (0:00) - Intro (1:27) - Marissa's Journey To Fitness  (7:50) - The Business (10:51) - WFH Hacks (16:55) - Managing Your Behavior (22:30) - Behavior Change (29:15) - Self-Sabotage (36:33) - Small Habits Become Big Ones!  Nourish & Strengthen With Trainer Lindsey Follow us on Instagram: @barbelllifestylepocast Hosted by: @marissaroyfitness & @christilynnfit

Christina & Marissa get into what it would look like if they were YOUR coach! How do they start with new clients? What is the biggest focus? Find out in Part 1 of this new series! S4E11 (0:00) - Intro (1:51) - The Start (11:26) - Don't Compare! (15:45) - Behavior Observation (20:30) - Other Contributing Factors  (27:44) - Reflection (32:28) - Growth Mindset #65 - Growth Mindset & Habit Change Follow us on Instagram: @barbelllifestylepocast Hosted by: @marissaroyfitness & @christilynnfit

Today we throw it way back to June 2021 and Episode 32, where Dr. Grant Tinsley talks all about body composition measurement!

Christina & Marissa talk all about what it looks like for someone to be ‘ready' to work with a health & fitness coach. Are you ready? Tune in to find out! S4E9 (0:00) - Intro (4:08) - Are You Prioritizing YOU? (9:19) - A Personalized Approach (14:28) - Letting Your Coach Down (20:12) - Understanding & Intention Follow us on Instagram: @barbelllifestylepocast Hosted by: @marissaroyfitness & @christilynnfit

Christina & Marissa get into self-sabotage, what it is, and how to make sure you avoid the pitfalls in your fitness journey! (0:00) - Intro (2:04) - What Is Self-Sabotage? (6:30) - Truths About Yourself (9:10) - Fear of Failure (12:44) - Realistic Goal Setting (16:41) - Mindset (22:35) - Power of Visualization (26:20) - The “What-ifs” Follow us on Instagram: @barbelllifestylepocast Hosted by: @marissaroyfitness & @christilynnfit

Christina & Marissa give you Part 2 of busting some common fitness myths, how they started, and give you the truth on how they started! (0:00) - Intro (0:48) - Keto/Low Carb Best For Fat Loss (11:18) - What's An Indicator of a Good Workout?   (19:51) - 10K Steps A Day? (25:09) - Women vs. Men Workout Routines (30:45) - Metabolism & Strength Training (34:50) - It All Goes Downhill After 30 Follow us on Instagram: @barbelllifestylepocast Hosted by: @marissaroyfitness & @christilynnfit

Christina & Marissa get into some common fitness myths, how they started, and give you the truth on how they started! (0:00) - Intro (5:18) - Carbs Are Bad, Right?  (14:00) - Anabolic Window (22:25) - Knees Over Toes?  (27:02) - Fasted Cardio (35:28) - Intermittent Fasting Follow us on Instagram: @barbelllifestylepocast Hosted by: @marissaroyfitness & @christilynnfit

#161 - 2024 Goals!  We're back! In our first episode back from our hiatus we chat all about our 2024 goals, and spend a little time reflecting on 2023!  (0:00) - Intro (7:10) - Marissa's 2023 Reflection (20:27) - Christina's 2023 Reflection (28:30) - Being Multi-modal (30:27) - 2024 Fitness Intentions (40:05) - Personal Goals Follow us on Instagram: @barbelllifestylepocast Hosted by: @marissaroyfitness & @christilynnfit

In the final installment of our 'Looking Back' series, we highlight Episode 41, all about metabolic adaptation with Dr. Eric Trexler!

In the third installment of our 'Looking Back' series, we highlight Episode 38 with Chris Barakat all about body recomposition!

We continue our 'Looking Back' series with Episode 101 with Cody McBroom. This episode gives you the playbook on how to stay lean year round! Enjoy!

We're bringing back some old favorites for a couple weeks starting with Episode 14 with Dr. Eric Helms!

Christina & Marissa talk all about home gyms! What you need, what you don't need, and how to get creative with the buildout!  (0:00) - Intro (4:37) - Home Gym Essentials  (10:40) - Squat Racks  (14:33) - Plates  (16:43) - Get Creative!  (21:20) - Extras (23:00) - All-In-One Systems  (25:22) - Flooring  Follow us on Instagram: @barbelllifestylepocast Hosted by: @marissaroyfitness & @christilynnfit

Christina & Marissa give you all the details about what to get your fit friends. From smartwatches to kitchen gadgets, all your gift giving needs are here! (0:00) - Intro (2:35) - Smartwatches (5:55) - WFH Setup (13:10) - Good Shoes  (21:07) - Gym Equipment (34:23) - Kitchen Stuff  (43:35) - Headphones & Supplements  (46:52) - Amazon Workout Gear Follow us on Instagram: @barbelllifestylepocast Hosted by: @marissaroyfitness & @christilynnfit

Christina & Marissa chat all about how they help their clients sustain their fitness journey & avoid crashing & burning! (0:00) - Intro (4:36) - Over Excitement & Making A SMART Commitment (13:42) - Where Are You In Your Life?  (19:38) - Goal Setting (Zone of Proximal Development) (28:12) - Increase Your Baseline (30:04) - Habit Forming (SCIENCE!) Follow us on Instagram: @barbelllifestylepocast Hosted by: @marissaroyfitness & @christilynnfit

Christina & Marissa give you all the information you need to crack the code on holiday eating. After this episode, you'll have all the tools to crush holiday food! (0:00) - Intro (8:20) - Expectation Setting (13:23) - Is It THAT Important To You?  (17:31) - What Phase Are You In?  (21:21) - Diet Strategy (25:20) - Heck Yes Foods!  (28:45) - Eat Slower, Check In With Yourself  Follow us on Instagram: @barbelllifestylepocast Hosted by: @marissaroyfitness & @christilynnfit

Christina & Marissa chat about lean bulking and how you can bulk up as the weather gets colder! (0:00) - Intro (6:20) - What Is Lean Bulking?  (13:00) - The Mentality  (18:55) - What Is The Process?  (22:00) - Limiting Beliefs (30:50) - Macro Adjustments  (36:28) - Progress Pictures!  (40:00) - What NOT To Do Follow us on Instagram: @barbelllifestylepocast Hosted by: @marissaroyfitness & @christilynnfit

Marissa is a guest on the Elev8 Podcast with Kait Ann-Michelle. They dive deep on vulnerability and talk about Marissa's journey in fitness. (0:00) - Intro (2:55) - Who Is Marissa?! (12:32) - Trim The Fat (But Not How You Think!) (21:00) - Focus Is Critical  (27:30) - Excuses vs. Pivoting  (35:24) - Pressure  (42:33) - Impostor Syndrome (51:06) - Motivation  (55:50) - Where Are You Now?   Want to reach out to Kait?  Instagram: @kaitannmichelle Podcast: Elev8 Podcast Follow us on Instagram: @barbelllifestylepocast Hosted by: @marissaroyfitness & @christilynnfit

Christina & Marissa chat about all types of advanced training. If you're in a rut with strength training at the gym, this is for you! (0:00) - Intro (4:53) - Top Sets vs. Working Sets  (10:00) - Volume (13:05) - Auto-Regulated Double Progression (16:08) - RPE & RIR  (24:17) - Blood Flow Restriction Training  (29:38) - Drop Sets & Rest Pauses  (35:05) - Pre-Exhaust  (38:25) - Constant Tension  Follow us on Instagram: @barbelllifestylepocast Hosted by: @marissaroyfitness & @christilynnfit

Christina & Marissa talk all about why it might be time to QUIT your fat loss journey and focus on something else! (0:00) - Intro (1:53) - Does It Still Serve You?  (7:38) - Is It Really Quitting? (13:16) - Progress While Dieting (16:20) - Diminishing Returns   (20:00) - Seasons of Life  (25:24) - Is Fat Loss What You Want?    Follow us on Instagram: @barbelllifestylepocast Hosted by: @marissaroyfitness & @christilynnfit

Christina & Marissa chat about the importance of having certain things established before jumping into a fat loss phase! (0:00) - Intro (4:10) - Being On The Bus vs. The Park Bench (11:10) - We Need A Baseline (16:40) - Specificity (20:48) - Don't Set Yourself Up For Failure  (28:02) - Doing The Right Thing At The Right Time  (30:40) - Walk Before You Run Follow us on Instagram: @barbelllifestylepocast Hosted by: @marissaroyfitness & @christilynnfit