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