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The Barbell Lifestyle Podcast

The Barbell Lifestyle Podcast

By The Barbell Lifestyle Podcast

Christina and Marissa delve deep into all things sustainable health & wellness. Using their experience as coaches, competitors, and lifelong learners, they bring a fresh perspective to the world of fitness.
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#50 - Is the Juice Worth the Squeeze?

The Barbell Lifestyle PodcastNov 16, 2021

00:00
01:11:02
#166 - How We Would Coach YOU - Part 4

#166 - How We Would Coach YOU - Part 4

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

Mar 19, 202444:31
#165 - How We Would Coach YOU - Part 3

#165 - How We Would Coach YOU - Part 3

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

Mar 12, 202434:45
#164 - How We Would Coach YOU - Part 2

#164 - How We Would Coach YOU - Part 2

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

Mar 05, 202434:36
#163 - Marissa’s Interview on Nourish & Strengthen with Trainer Lindsey
Feb 27, 202442:28
#162 - How We Would Coach YOU - Part 1
Feb 20, 202436:02
Looking Back: Body Composition Measurement with Dr. Grant Tinsley [Episode 32]
Feb 13, 202401:08:59
#161 - Are You Ready To Work With A Coach?

#161 - Are You Ready To Work With A Coach?

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


Feb 06, 202429:54
#160 - Defeating Self-Sabotage

#160 - Defeating Self-Sabotage

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

Jan 30, 202433:57
#159 - Busting Common Fitness Myths - PART 2!

#159 - Busting Common Fitness Myths - PART 2!

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

Jan 23, 202442:13
#158 - Busting Fitness Myths

#158 - Busting Fitness Myths

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: @barbelllifestylepodcast

Hosted by: @marissaroyfitness & @christilynnfit



Jan 17, 202443:02
#157 - 2024 Goals!

#157 - 2024 Goals!

#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

Jan 10, 202447:05
Looking Back: Metabolic Adaptation with Dr. Eric Trexler [Episode 41]
Jan 02, 202401:28:12
Looking Back: Body Recomposition with Chris Barakat [Episode 38]

Looking Back: Body Recomposition with Chris Barakat [Episode 38]

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

Dec 26, 202301:17:11
Looking Back: How To Stay Lean Year Round with Cody McBroom [Episode 101]

Looking Back: How To Stay Lean Year Round with Cody McBroom [Episode 101]

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!

Dec 19, 202301:05:14
Looking Back: Mythbusting & The Muscle and Strength Pyramids with Dr. Eric Helms [Episode 14]

Looking Back: Mythbusting & The Muscle and Strength Pyramids with Dr. Eric Helms [Episode 14]

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

Dec 12, 202301:21:53
#156 - Building A Home Gym

#156 - Building A Home Gym

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

Dec 05, 202328:02
#155 - Holiday Gift Guide

#155 - Holiday Gift Guide

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

Nov 28, 202352:07
#154 - How To NOT Crash & Burn In Your Fitness Journey

#154 - How To NOT Crash & Burn In Your Fitness Journey

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

Nov 21, 202337:28
#153 - Holiday Survival Guide

#153 - Holiday Survival Guide

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

Nov 14, 202335:31
#152 - Lean Bulking For Beginners 

#152 - Lean Bulking For Beginners 

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

Nov 07, 202343:20
#151 - Marissa’s Interview on Elev8 Podcast
Oct 31, 202301:01:41
#150 - Advanced Training Techniques 

#150 - Advanced Training Techniques 

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

Oct 24, 202345:02
#149 - When Should You Quit Fat Loss?

#149 - When Should You Quit Fat Loss?

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

Oct 17, 202331:12
#148 - Earning Your Fat Loss Phase

#148 - Earning Your Fat Loss Phase

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

Oct 10, 202333:59
#147 - Fat Loss Without Dieting

#147 - Fat Loss Without Dieting

Christina & Marissa talk all about fat loss without dieting. Reaching your goals without eliminating your favorites is in your grasp! (0:00) - Intro (6:55) - No Comparisons (10:00) - Progress (17:20) - Does Size Matter?  (21:55) - Get Your Definitions Straight  (25:23) - Vicious Cycle  (29:22) - Plateaus Follow us on Instagram: @barbelllifestylepocast Hosted by: @marissaroyfitness & @christilynnfit
Oct 03, 202331:48
#146 - Unpacking The Obesity Epidemic with Brad Dieter

#146 - Unpacking The Obesity Epidemic with Brad Dieter

Christina & Marissa sit down with Brad Dieter, COO of Macros Inc., & nutritionist for Gonzaga Men’s Basketball to talk all about big weight loss & the obesity epidemic.

(0:00) - Intro

(1:44) - Brad’s Story

(8:45) - Weight Loss Differences

(15:00) - Can You Really Tell When Someone Is Ready? 

(21:07) - Negotiating With Yourself 

(24:41) - Give Yourself Grace or Push Through? 

(32:44) - It Comes From Within

(37:27) - Blind Spots In Big Weight Loss 

(41:18) - Physiology of Big Weight Loss 

(46:16) - Goals & Identity

(54:13) - Current Projects? 

Want to reach out to Brad? 

Instagram: @brad.dieter

Website: macrosinc.net

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Sep 19, 202358:30
#145 - All About PCOS with Alycia Israel
Sep 12, 202355:38
#144 - Marissa Interviews Christina!!

#144 - Marissa Interviews Christina!!

It’s Marissa’s turn! In this episode, Marissa interviews Christina. They talk about life, how the year is going, and get deep on Christina’s life!

(0:00) - Intro

(3:17) - 2023 Update 

(8:19) - Christina’s Day To Day 

(12:00) - What Will You Miss About This Season of Your Life? 

(13:35) - New Baby?! 

(25:10) - Growth & Leadership

(32:35) - Leadership Blind Spot 

(37:35) - Fear Of Confrontation

(42:55) - New Priority? 

(45:30) - Rapid Fire! 

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Sep 05, 202356:07
#143 - Christina Interviews Marissa!!

#143 - Christina Interviews Marissa!!

Christina turns the tables & interviews Marissa! They talk about life, how the year is going, and get deep on Marissa’s life!

(0:00) - Intro

(2:52) - 2023 Update 

(6:38) - How Is North Carolina? 

(9:50) - Your Perception of Health & Fitness 

(20:22) - Biggest Fitness Lessons Learned 

(24:00) - Biggest Accomplishment? 

(26:24) - Marriage Advice? 

(30:00) - Emotions Are Powerful

(36:57) - Core Memories

(42:51) - Biggest Influence? 

(47:17) - Rapid Fire! 

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Aug 29, 202358:48
#142 - Self Sabotage (Lena Collins Interviews Marissa!)

#142 - Self Sabotage (Lena Collins Interviews Marissa!)

Marissa gets interviewed by Lena Collins on Instagram Live! They go into all things self-sabotage, & how to avoid falling into that trap!

(0:00) - Intro

(1:32) - Marissa’s Background

(3:30) - Bring Awareness To Your Actions! 

(6:19) - Nature vs. Nurture

(11:26) - Building Resilience

(13:27) - What Is The Root Cause? 

(19:58) - Your Why, & Re-writing Your Story

(24:22) - It Starts With Small Steps 

Want to reach out to Sam? 

Instagram: @lenamarie.fitness

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Aug 22, 202328:50
#141 - Weight Loss Drugs with Austin Stout

#141 - Weight Loss Drugs with Austin Stout

Christina & Marissa sit down with Austin Stout, founder of Integrated Muscle & Health, and coach of coaches!

(0:00) - Intro

(1:04) - Austin’s Story

(7:08) - History Lesson

(16:05) - How Are These Drugs Prescribed?

(25:30) - Phentermine

(30:52) - Epigenetics

(42:40) - All Good Intentions

(47:18) - Where Do We Go From Here?

Want to reach out to Austin? 

Instagram: @austinst8

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Aug 15, 202355:25
#140 - Mindset Thought Processes

#140 - Mindset Thought Processes

Christina & Marissa talk about a few specific pieces of building a strong mindset not only in your fitness journey, but also in life! 

(0:00) - Intro

(4:30) - Reframing & Shades of Gray

(14:15) - What Got You Here May Not Get You There 

(21:13) - You Can Handle More Than You Think

(26:24) - Actionable & Reasonable Changes 

(34:03) - Simple But Not Easy

(37:50) - Grieving Your Former Self

(45:41) - Belief

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit



Aug 08, 202351:06
#139 - Health vs. Fat Loss

#139 - Health vs. Fat Loss

Christina & Marissa get into the difference between leading a healthy lifestyle & losing fat. You might be surprised to find out that they are not synonymous!

(0:00) - Intro

(4:58) - Fat Loss Is NOT Sustainable 

(7:20) - What Is ‘Health’?

(8:55) - What is Fat Loss? 

(11:15) - What Should the Cycle Be? 

(14:00) - What Now?

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Aug 01, 202319:21
#138 - Demystifying Functional Health with Sam Miller

#138 - Demystifying Functional Health with Sam Miller

Christina & Marissa sit down with Sam Miller, a coach’s coach and business owner to talk about functional health & how to understand it at a more base level!

(0:00) - Intro

(1:12) - Sam’s Story

(10:35) - What Is Functional Health? 

(23:00) - Human First! 

(30:00) - Coaches, Stay In Your Lane

(41:40) - Advocate For Yourself!

(48:40) - Diagnosis Does Not Equal Identity

(55:43) - Outro/Plug

Want to reach out to Sam? 

Instagram: @sammillerscience

Website: sammillerscience.com

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Jul 25, 202301:01:18
#137 - The Best Exercises For A Flat Tummy

#137 - The Best Exercises For A Flat Tummy

Christina & Marissa discuss belly fat, and what exercises to do to get rid of it! The answer might surprise you!

(0:00) - Intro

(5:03) - You Can’t Spot Reduce! 

(12:00) - Add Muscle To Your Frame Instead

(16:50) - Look At Things Differently 

(18:47) - Prioritize Strength Training

(21:53) - Core Training Methods

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit


Jul 18, 202325:12
#136 - The Comparison Trap

#136 - The Comparison Trap

Christina & Marissa talk about all things comparison! From giving yourself grace in moments where you can’t do it all, to knowing when to push through and make sacrifices, this episode will shed light on a very common topic in the social media era!

(0:00) - Intro

(6:50) - You Can’t Do It All Sometimes! 

(13:00) - Something’s Gotta Give

(19:12) - There’s Always More

(23:51) - Is There A Healthy Amount of Comparison? 

(28:51) - You Can’t Win If You Don’t Play

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit


Jul 11, 202336:25
#135 - Self-Worth With Emily Carlson

#135 - Self-Worth With Emily Carlson

Christina & Marissa sit down with business & fitness coach Emily Carlson to discuss self-worth, why we struggle with it, & the journey to get to a place where you love yourself the most!

(0:00) - Intro

(1:31) - Emily’s Story

(7:35) - Self-Development Walls

(18:23) - The Process 

(28:32) Does It Serve Your Goals? 

(33:30) - Self-Love IS Unconditional Love 

(48:20) - Journaling

(54:20) - Why Do We Struggle With Self-Worth

(1:01:13) - Your Journey Is Your Own

(1:08:07) - Takeaways

Want to reach out to Emily? 

Instagram: @fitness_over_fears // @the.shining.storm

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit


Jul 04, 202301:18:12
#134 - Creating Permanent Change IG Live with Matt Spiewak

#134 - Creating Permanent Change IG Live with Matt Spiewak

Marissa jumps on Instagram live with strength & nutrition coach Michael Spiewak to discuss how to really make permanent change!

(0:00) - Intro

(1:08) - Dessert. Every. Day.

(3:25) - Lean Into The Discomfort

(7:28) - How Do You Make & Stick With Change? 

(14:52) - Hunger/Fullness Cues

(21:25) - Incremental Change

(25:40) - Holding Yourself Accountable 

Want to reach out to Matt? 

Instagram: @spiewak_coaching

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit


Jun 27, 202330:01
#133 - Secrets To Consistency With Your Diet

#133 - Secrets To Consistency With Your Diet

Christina & Marissa chat about how to maintain consistency with your diet. From planning as much as possible, to learning how to manipulate your environment, you’ll learn everything you need to know to conquer your diet!

(0:00) - Intro

(8:30) - Dealing With Conflicting Information

(10:00) - Planning Is Key!

(13:59) - Living With Intention

(25:18) - Manipulating Your Environment

(35:50) - Learn Early, Learn Often

(38:23) - If It Works For You, Do It! 

https://spotifyanchor-web.app.link/e/RrVxRE8GoAb

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit


Jun 20, 202343:19
#132 - When You Should [And Shouldn’t] Do Group Fitness

#132 - When You Should [And Shouldn’t] Do Group Fitness

Christina & Marissa give you all the info you need about group classes. Are they good for you? When should you do them vs. strength training on your own in the gym? This week, you will get all the answers to those questions!

(0:00) - Intro

(2:19) - What Is Group Fitness?

(8:12) - Pros & Cons of Group Classes

(26:23) - Don’t Try To Do Too Much

(32:00) - Lifting “On Your Own”

(44:16) - Progressive Overload & Monotony

https://spotifyanchor-web.app.link/e/RrVxRE8GoAb

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit


Jun 13, 202351:57
#131 - The Traveler’s Mindset
Jun 06, 202355:01
#130 - Getting Yourself Unstuck with Rhysa Sisco

#130 - Getting Yourself Unstuck with Rhysa Sisco

Christina & Marissa sit down with business owner & life coach Rhysa Sisco to discuss how to get yourself unstuck by learning to regulate your nervous system!

(0:00) - Intro

(1:40) - Rhysa’s Story

(10:05) - What Does She Do? 

(11:31) - Your Nervous System & Your Emotions

(18:20) - The Power of the Nervous System

(23:25) - Nervous System Overview 

(31:38) - Best Practice For Reacting to Nervous System Queues

(42:19) - What Are Realistic Results?

(55:40) - Your Body Will Protect You

(1:13:47) - Tools To Regulate Nervous System

Want to reach out to Rhysa? 

Instagram: @regulatewithrhysa

Website: regulatewithrhysa.systeme.io

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

May 30, 202301:22:35
#129 - The Best Foods For Fat Loss

#129 - The Best Foods For Fat Loss

Christina & Marissa chat about the best foods for fat loss! Once you’ve hit all the big rocks, its time to focus on food choice, choosing lean sources of protein, and making sure your food is high quality. Learn all that and more this week!

(0:00) - Intro

(8:18) - Food Quality 

(15:50) - Know Where You Are 

(19:51) - Food Choice 

(26:18) - Protein

(35:00) - I’M SO FULL

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit


May 23, 202342:13
#128 - How To Grow Your Muscles

#128 - How To Grow Your Muscles

Christina & Marissa talk about how to get JACKED! They discuss hypertrophy, and the three pillars of muscle growth! (featuring a tiny special guest!)

(0:00) - Intro

(4:40) - What is Hypertrophy?

(8:38) - What Contributes to Muscle Growth? 

(13:18) - Progressive Overload

(16:16) - Recovery

(18:23) - Nutrient Status

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

May 16, 202321:58
#127 - Overcoming Self-Sabotage

#127 - Overcoming Self-Sabotage

Christina & Marissa discuss how to overcome self-sabotage. Taking control of your life and fitness is hard enough, but adding self-sabotaging behavior makes it nearly impossible. In this episode, you’ll learn how to move away from that behavior all together! S3E23

(0:00) - Intro

(3:05) - What Is Self Sabotage? 

(8:15) - How Does Self Sabotage Present? 

(15:54) - The Tire Analogy 

(23:40) Specific Self-Sabotage Behaviors 

(32:50) - Identity

(38:45) - Be Open To Change

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

May 09, 202342:41
#126 - Breaking Your Limiting Beliefs with Travis Dalrymple

#126 - Breaking Your Limiting Beliefs with Travis Dalrymple

Christina & Marissa sit down with business owner & fitness coach Travis Dalrymple to discuss limiting beliefs and how to identify & overcome them!

(0:00) - Intro

(2:19) - Travis’ Background

(4:57) - What Are Limiting Beliefs? 

(9:15) - Limiting Beliefs Framework (Thought, Feeling, Emotion, Action)

(20:00) - How To Become Aware of Limiting Beliefs

(24:45) - When Are People Ready For Change?

(30:50) - Flipping the Script

(40:05) - How Do We Stay In Reality? 

(52:53) - Emotions Drive Actions 

(56:04) - What is Your Best Advice for Living a Healthy Lifestyle?

Want to reach out to Travis? 

Instagram: @travdalrymple // @impactfitnesscoachingacademy

Website: www.impactcoachacademy.com

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit


May 02, 202359:08
#125 - The Secret to Becoming Unstoppable in Your Fitness Journey

#125 - The Secret to Becoming Unstoppable in Your Fitness Journey

Christina & Marissa chat about how to become unstoppable on your fitness journey! Investing in yourself, resisting temptation through accountability & understanding how to adapt in and out of your routine are all key factors!

(0:00) - Intro

(6:44) - Lean In

(12:57) - Temptations & Accountability

(20:27) - Committing To The Process

(26:27) - Routine is KEY 

(31:10) - Autopilot

(36:00) - Can I Be Successful Out of My Routine? 

(41:51) - Small Changes Add Up

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Apr 25, 202350:37
#124 - What To Do When Your Life Sucks

#124 - What To Do When Your Life Sucks

Christina & Marissa talk all about how to get yourself out of a rut! Sure, the title might be a bit over the top but this episode will give you tactical takeaways for how to control your feelings, act on them, and come out the other side controlling what you can control.

(0:00) - Intro

(6:24) - Taking Ownership

(10:45) - Boundaries 

(18:47) - YOU Control How You Feel

(28:28) - Feel Your Feelings, Then Act! 

(36:26) - Think About YOU

(43:02) - State of Suck 

(47:52) - What Can You Control? 

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Apr 18, 202354:16
#123 - Conquering Your Upper Limit with Best Selling Author, Gay Hendricks

#123 - Conquering Your Upper Limit with Best Selling Author, Gay Hendricks

Christina & Marissa sit down with best selling author & psychologist Gay Hendricks, and they discuss the upper limit theory, pure consciousness & how to keep yourself on track after something goes your way!

(0:00) - Intro

(2:21) - Gay’s Background

(5:35) - The Wounded Healer 

(11:40) - Pure Consciousness

(20:05) - Advice For Making Change

(28:33) - Be Open

(31:24) - What Is The Upper Limit Problem? 

(40:00) - Conscious Luck

(42:47) - Wrap-up/Summary

Want to reach out to Gay? 

Instagram: @hendricks.gay

Website: www.hendricks.com // www.foundationforconsciousliving.org

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman


Apr 11, 202345:31
#122 - How To Shred For Summer

#122 - How To Shred For Summer

Christina & Marissa go deep on the best ways to shred for summer! This episode is full of advice on how to get in the best shape of your life as the weather gets warmer!

(0:00) - Intro

(4:11) - Sustainable Calorie Deficit

(8:53) - Eat Enough Protein! 

(12:50) - Steps Are NEAT

(19:19) - Strength Training! 

(26:15) - Sleep Sleep Sleep! 

(30:10) - Stress Management 

(35:57) - Hydration

(39:00) - Manipulating Variables 

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

Producer: @shane_spellman

Apr 04, 202346:08