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
Follow us on Instagram: @barbelllifestylepodcast Hosted by: @marissaroyfitness & @christilynnfit
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 fat loss 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