Fun and Gains: Recent Episodes
Brittany Lupton
Fun & Gains will fuel your love for sweaty workouts, loving yourself through the process, and creating the strongest version of yourself mentally and physically. The Fun and Gains podcast is your weekly reminder that you aren't alone on your fitness journey & your motivation to keep going. Let the gains begin.
welcome back to another episode. in today's episode brittany does an advice column. she answers questions on staying consistent, building your glutes, running vs lifting & more!!
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disney marathon weekend | running a 10k with my mom & making new core memories
what an incredible last week! tune in for a story time of a week at disney and joining in a 10k race. brittany reminds us to create new memories with those close to us while we can and to cherish the time we have with friends and family.
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Tune in to today's episode to hear 6 items you need to add to your bucket list this year fitness edition so get your pen's and markers out to make your own bucket list!
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hello and welcome back to the fun and gains podcast! we're officially back in 2026 and will be bringing you both the fun and (gym) gains.
in today's episode brittany talks about where she's been, why the podcast took a break, and her new goals for 2026.
TW: pregnancy loss & ivf
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How to Avoid & Get Out of a Fitness Plateau
It's almost inevitable! After working out for some time, there can be a period of stalling, or plateau. What are some things to help avoid this in your fitness journey? Or what are somethings you can do to help get yourself out of this?
Listen to today's episode to get the answers to these questions!
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Welcome back to another episode
Benefits of Exercise: manage stress, gives you energy, brainpower, helps fight diseases, and more!
Form over weight
Rest days are crucial
Warming up is essential - Stretching and mobility
Progress is gradual. Consistency is key.
Get enough sleep
Progressive Overload
Weight-loss is not the only goal:
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Fighting Through Adversity & Building a Fighters Mindset with Rumble Boxing Founder Noah Neiman
Tune in to this week's insanely inspirational episode. Learn from Noah what it takes to leave it all behind and fight for what you want.
Find a Rumble Boxing Near You
|
Checkout Knuckle Therapy
@noahneiman
@knuckletherapy
@doyourumble
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In Our Fitness Class Era | Part 2 Carrie's Pilates
Happy Wednesday and welcome back to another episode! This week we are learning about pilates!
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Business, Barre3 & Believing in Yourself | Forbes 50 Over 50 Honoree, Sadie Lincoln
Forbes 50 over 50 honoree, Sadie Lincoln, is the visionary CEO and Founder of barre3. As a pioneer in the fitness industry, Sadie has revolutionized the way we think about exercise, self-care, and holistic wellness.
Find a local barre3 studio today!
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time to LOCK IN | may challenge, taking action, 5 best sources for protein & believing in yourself
welcome back to another episode! it is time to lock in! are you in?!
join the MAY CHALLENGE here
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ASK BRITT | q&a catch up chat, fitness, broken foot, training, etc.
Welcome back besties to another podcast episode <3
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MY GUIDE TO GETTING SHREDDED! 3 things i'm implementing get results
it is time to LOCK IN! I am ready to work and see some changes! With my foot finally feeling better and better, I am able to start a workout routine again. There have been setbacks, but it is time to push through and make some moves!
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workout because you LOVE YOURSELF
not because you hate yourself
tune in for a new podcast episode Xx
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GET BACK ON TRACK | the power of momentum
wether you have been killing it in your routine, or are trying to navigate finding a new one (like me) this episode will fuel your ambition and get you ready to START.
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WE ARE BACK! hi, imu!!!!
WOW IT HAS BEEN TOO LONG!!! here is a quick lil episode to catch you up on all things! so far the goal is one a month, but you never know if more will pop in ;) love you!!!!
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Truly the end of an era, you guys have been along for the ride through the Fun & Gains of it all! We are saying goodbye for now. Darian joins me to reflect, recap & read some final gym stories! We want to thank you all of the laughter & love each week— we'll see you over on YouTube!
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VLOG: Launching My Own Pre Workout | BTS Campaign Shoot | BEAM x Brittany Lupton Round 2
A Few Days in My Life | beach sunset, leg day workout, unpacking, & reading ACOTAR!!!
my fitness journey | getting fit, pregnancy, postpartum & recovering from surgery
how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout
Contact Us
hello@funandgainspodcast.com
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This week we're welcoming BACK Mike Yewdell, BEAM Be Amazing's Co-Founder & President, one year after the very first BEAM x Brittany Lupton collab! We chat about tough people outlasting tough times, some very exciting new products & a very intentional campaign around the upcoming STRAWBERRY BURST collab/launch, seeing the light at the end of tunnel & never ever giving up. I hope this episode sparks hope, joy, encouragement & a reminder that our health is just as much mental as it is physical, because the best journey is one that takes place both inside & outside of the gym!!!
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A Few Days in My Life | beach sunset, leg day workout, unpacking, & reading ACOTAR!!!
my fitness journey | getting fit, pregnancy, postpartum & recovering from surgery
Fitness Vlog: Upper Body Workout, Healthy Recipes, My Pre Workout Routine & More!!!
how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout
Timestamps
15:00 we all struggle
16:10 support
10:00 creative vision
20:00 the pitch
25:00 behind the scenes
28:00 battling
33:00 asking for help
34:00 you are not alone
36:50 impact
41:00 adversity
43:40 sacrifice
49:00 Britt's UPCOMING collab
58:00 BEAM Be Amazing love
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WELCOME BACK for some fun, gains & summer updates! I've missed you guys & am excited to share all the updates on my summer training split, the new Let's Lift App refresh (two new training programs!!), plus, a little chit about overcoming plateaus, inner confidence, body image & more! We've got some great episodes up ahead, tune in & let's catch up!
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A Few Days in My Life | beach sunset, leg day workout, unpacking, & reading ACOTAR!!!
my fitness journey | getting fit, pregnancy, postpartum & recovering from surgery
Fitness Vlog: Upper Body Workout, Healthy Recipes, My Pre Workout Routine & More!!!
how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout
Timestamps
01:00 pod love
02:20 upcoming episodes
03:48 SUBMIT YOUR GYM STORIES
04:30 Britt's updates
04:44 training split
07:40 Let's Lift App updates (2 new programs!)
08:55 how to beat plateaus
11:32 confidence
14:30 body image
16:00 inner voice
16:40 memories > things
Contact Us
hello@funandgainspodcast.com
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Britt is back with 12 of her favorite food ideas you can incorporate today, to eat for energy! Tune in for realistic snack/meal ideas, plus a little chat about the role nutrition plays in our fitness journey! Head over to the @funandgains.podcast Instagram & share some of your favorite food combos with the pod fam!
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Follow the podcast
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LIFE UPDATE: we are MOVING!!! CRNA Graduation, Mic'd Up Back Workout & Gymshark Try On Haul
Fitness Vlog: Upper Body Workout, Healthy Recipes, My Pre Workout Routine & More!!!
My Fitness Journey Round Two | Weight Loss, Finding Balance, & Building Healthy Habits
how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout
Timestamps
01:00 intro
02:40 fun & gain of the week
04:40 nutrition
08:05 #1: apples & nut butter
09:30 #2: edamame
10:14 #3: greek yogurt & berries
11:20 #4: cottage cheese & fruit
12:13 #5: nut butter mixed with
13:11 #6: string cheese & pears
14:30 #7: caprese stacks
15:10 #8: nut butter & banana toast/rice cakes
16:10 #9: tuna & crackers/cucumbers
17:15 #10: nut mix
18:20 #11: oatmeal
19:30 #12 eggs (& toast)
Contact Us
hello@funandgainspodcast.com
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Darian is back on the mic & this one has been a long time coming! Darian is joining Britt for a Q&A to answer all of your questions, catching the Fun & Gains fam up on life, sharing more about the road to becoming a CRNA, balancing life with school & the gym, making it through the grind phase as a couple, the move & everything in between!
Train with Me Start Your 7-Day Free Trial on my App
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Follow the podcast
@funandgains.podcast
Follow Britt
insta // @_brittanylupton
youtube // Brittany Lupton
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YouTube vids
LIFE UPDATE: we are MOVING!!! CRNA Graduation, Mic'd Up Back Workout & Gymshark Try On Haul
Fitness Vlog: Upper Body Workout, Healthy Recipes, My Pre Workout Routine & More!!!
My Fitness Journey Round Two | Weight Loss, Finding Balance, & Building Healthy Habits
how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout
Timestamps
01:30 welcome back Darian
02:30 Darian's Fun & Gain of the week
08:30 Vinny pod
09:28 Britt's Fun & Gain of the week
10:15 answering your questions
10:50 about-me with Britt & Darian
16:24 something Britt loves about Darian
19:00 balancing life, school, gym
24:00 best advice for couples in the grind phase
26:40 resentment
28:44 where all have Britt & Darian lived together
29:30 having kids during school
30:23 constant to keep a healthy relationship
35:10 CRNA job process
36:20 finding the perfect house
38:20 grad school advice
39:15 sourdough
39:50 mental health since moving to Florida
40:50 alcohol
41:10 fun & friends
42:30 go-to dessert treat
45:40 favorite guilty food stops
47:20 favorite gas station snacks
48:44 who won the rap beef?
49:23 nursing student tips
50:20 thank you pod fam
Contact Us
hello@funandgainspodcast.com
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Recording LIVE from Florida, Britt is back for a good old Q&A!! Tune in to catch up & hear Britt chat about alllll of your most asked questions from the move, to getting back into the gym after time off, more group workouts & training programs, favorite swimsuits & hype songs, work, workouts, working with brands & more!!
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AMAZON LINKS shop all my favorite things :)
Follow the podcast
@funandgains.podcast
Follow Britt
insta // @_brittanylupton
youtube // Brittany Lupton
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YouTube vids
LIFE UPDATE: we are MOVING!!! CRNA Graduation, Mic'd Up Back Workout & Gymshark Try On Haul
Fitness Vlog: Upper Body Workout, Healthy Recipes, My Pre Workout Routine & More!!!
My Fitness Journey Round Two | Weight Loss, Finding Balance, & Building Healthy Habits
how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout
Timestamps
01:00 let's catch up!
06:27 always wanted to live in FL?
09:40 what kind of lifter is Britt between sets?
11:15 another group workout?
12:00 balancing being on phone with Vinny?
15:40 favorite hype song?
16:50 favorite swimsuits?
18:45 favorite part about living in MI?
19:40 how to deal with surgery & not losing progress?
24:57 biggest struggle in the gym?
27:04 ever been asked to be an athlete for another brand?
30:27 more At-Home workouts?
31:44 when did your body feel normal after having a baby?
34:07 siblings?
25:10 training hard again postpartum?
35:57 taking time off?
39:07 fitness comeback after a rut?
Contact Us
hello@funandgainspodcast.com
Our Sponsors:
Check out BetterHelp: betterhelp.com/BRITT
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This week we're chatting all about SUMMER GOALS, however, it's NOT what you're most likely expecting! Tune in to hear updates about the move to FL, what Britt is excited for this Summer, how to build a Summer Bucket List, plus tips on how to succeed by staying flexible & enjoying the journey!
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Follow the podcast
@funandgains.podcast
Follow Britt
insta // @_brittanylupton
youtube // Brittany Lupton
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YouTube vids
LIFE UPDATE: we are MOVING!!! CRNA Graduation, Mic'd Up Back Workout & Gymshark Try On Haul
Fitness Vlog: Upper Body Workout, Healthy Recipes, My Pre Workout Routine & More!!!
My Fitness Journey Round Two | Weight Loss, Finding Balance, & Building Healthy Habits
how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout
Timestamps
00:45 the MOVE
01:30 fun & gains of the week
02:30 gym shopping
04:10 Summer goals
07:45 goal chat
15:47 bucket lists
16:15 ideas & how to start
21:00 stay flexible
21:47 enjoy the journey
Contact Us
hello@funandgainspodcast.com
Our Sponsors:
Check out BetterHelp: betterhelp.com/BRITT
Check out OSEA and use my code FUNGAINS for a great deal: oseamalibu.com
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After our Fun & Gains 'Spring' break last week, Britt is back to round out our April mini series! We're taking a deeper look into the behaviors & choices we may or may not realize have become habits in our daily life! Tune in to catch up with Britt, break down habit theory, identify the habit loops in your own life, talk new behaviors, create automatic actions, nail new habits, & more!!
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GYMSHARK shop my fav gym fits - code BRITT
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AMAZON LINKS shop all my favorite things :)
Schwank Grills code: FUNANDGAINS
Follow the podcast
@funandgains.podcast
Follow Britt
insta // @_brittanylupton
youtube // Brittany Lupton
tiktok // brittanylupton
YouTube vids
LIFE UPDATE: we are MOVING!!! CRNA Graduation, Mic'd Up Back Workout & Gymshark Try On Haul
Fitness Vlog: Upper Body Workout, Healthy Recipes, My Pre Workout Routine & More!!!
My Fitness Journey Round Two | Weight Loss, Finding Balance, & Building Healthy Habits
how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout
Timestamps
3:02 habits statistic
07:13 habit theory & habit loops
08:00 cue
09:50 craving
12:30 response
14:00 reward
22:00 new home & new habits
Contact Us
hello@funandgainspodcast.com
Our Sponsors:
Check out BetterHelp: betterhelp.com/BRITT
Check out OSEA and use my code FUNGAINS for a great deal: oseamalibu.com
Check out Schwank Grills and use my code FUNANDGAINS for a great deal: www.schwankgrills.com
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Britt is back & we're Springing into NUTRITION! Tune in for realistic recipe ideas you can try today, the importance of how you approach nutrition on your fitness journey, & a recap on the gym event from over the weekend!
Train with Me Start Your 7-Day Free Trial on my App
GYMSHARK shop my fav gym fits - code BRITT
BEAM supplements code: BRITT
AMAZON LINKS shop all my favorite things :)
Schwank Grills code: FUNANDGAINS
Follow the podcast
@funandgains.podcast
Follow Britt
insta // @_brittanylupton
youtube // Brittany Lupton
tiktok // brittanylupton
YouTube vids
LIFE UPDATE: we are MOVING!!! CRNA Graduation, Mic'd Up Back Workout & Gymshark Try On Haul
Fitness Vlog: Upper Body Workout, Healthy Recipes, My Pre Workout Routine & More!!!
My Fitness Journey Round Two | Weight Loss, Finding Balance, & Building Healthy Habits
how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout
Timestamps
01:08 britt's gym event recap
11:58 reflecting on the gym
14:38 Springing into NUTRITION
20:30 Britt's Spring Recipes
20:43 Banana Pancakes
23:30 Green Tropical Smoothie
25:15 Berry Bliss Smoothie
27:04 Darian's Lemon Shrimp Pasta
29:15 Bruschetta Chicken
30:20 nutrition chat
Contact Us
hello@funandgainspodcast.com
Our Sponsors:
Check out BetterHelp and use my code betterhelp.com/BRITT for a great deal: www.betterhelp.com
Check out Schwank Grills and use my code FUNANDGAINS for a great deal: www.schwankgrills.com
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This week, Britt is chatting all about Springing into your WORKOUTS! Tune in for Britt's favorite training splits for a 3, 4 or 5-day per week gym schedule, the importance of following through, how to structure a workout, & how to implement progressive overload. Plus, there's still time to jump in on Britt's mini challenge this month!
Train with Me Start Your 7-Day Free Trial on my App
GYMSHARK shop my fav gym fits - code BRITT
BEAM supplements code: BRITT
AMAZON LINKS shop all my favorite things :)
Schwank Grills code: FUNANDGAINS
Follow the podcast
@funandgains.podcast
Follow Britt
insta // @_brittanylupton
youtube // Brittany Lupton
tiktok // brittanylupton
YouTube vids
LIFE UPDATE: we are MOVING!!! CRNA Graduation, Mic'd Up Back Workout & Gymshark Try On Haul
Fitness Vlog: Upper Body Workout, Healthy Recipes, My Pre Workout Routine & More!!!
My Fitness Journey Round Two | Weight Loss, Finding Balance, & Building Healthy Habits
how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout
Timestamps
01:00 fun & gain of the week
03:00 Spring into your WORKOUTS
04:00 100 Rep Abs challenge
05:37 make it REALISTIC
06:41 3-day split examples
08:24 4-day split examples
09:20 5-day split examples
12:00 following through
15:14 structuring a workout
23:00 do things you love
24:38 learning & life
Contact Us
hello@funandgainspodcast.com
Our Sponsors:
Check out BetterHelp and use my code betterhelp.com/BRITT for a great deal: www.betterhelp.com
Check out Schwank Grills and use my code FUNANDGAINS for a great deal: www.schwankgrills.com
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Spring has officially sprung & Britt is celebrating another year around the sun with all the gratitude, positivity & joy for April! Tune in to hear about the 5 things you can do to Spring into self care, while joining Britt for a fun challenge this month!
Train with Me Start Your 7-Day Free Trial on my App
GYMSHARK shop my fav gym fits - code BRITT
BEAM supplements code: BRITT
AMAZON LINKS shop all my favorite things :)
Schwank Grills code: FUNANDGAINS
Follow the podcast
@funandgains.podcast
Follow Britt
insta // @_brittanylupton
youtube // Brittany Lupton
tiktok // brittanylupton
YouTube vids
what i eat in a day | eating intuitively, healthy recipes, go to snacks, tips for eating healthy
Fitness Vlog: Upper Body Workout, Healthy Recipes, My Pre Workout Routine & More!!!
My Fitness Journey Round Two | Weight Loss, Finding Balance, & Building Healthy Habits
how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout
Timestamps
01:45 April gratitude
04:25 fun & gain of the week
04:41 Spring
05:50 Springing into self care
06:45 #1 - 100 Rep Ab Challenge
07:50 #2 - think positively
11:20 #3 - spring clean the house
14:55 #4 - get outside
17:49 #5 - make sleep a priority
18:51 #6 - practice gratitude
23:17 #7 - nourishing meals
Contact Us
hello@funandgainspodcast.com
Our Sponsors:
Check out BetterHelp and use my code betterhelp.com/BRITT for a great deal: www.betterhelp.com
Check out Schwank Grills and use my code FUNANDGAINS for a great deal: www.schwankgrills.com
* Check out The Wonderful Company: https://www.wonderfulpistachios.com/
Advertising Inquiries: https://redcircle.com/brands
Privacy & Opt-Out: https://redcircle.com/privacy
Grab your notebooks because Trainer Britt is back for a long awaited solo episode on her pre and post-workout favorites when it comes to meal ideas & supplements!
Train with Me Start Your 7-Day Free Trial on my App
GYMSHARK shop my fav gym fits - code BRITT
BEAM supplements code: BRITT
AMAZON LINKS shop all my favorite things :)
Schwank Grills code: FUNANDGAINS
Follow the podcast
@funandgains.podcast
Follow Britt
insta // @_brittanylupton
youtube // Brittany Lupton
tiktok // brittanylupton
YouTube vids
what i eat in a day | eating intuitively, healthy recipes, go to snacks, tips for eating healthy
Fitness Vlog: Upper Body Workout, Healthy Recipes, My Pre Workout Routine & More!!!
My Fitness Journey Round Two | Weight Loss, Finding Balance, & Building Healthy Habits
how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout
Timestamps
03:15 1am creativity
03:45 better days are ahead
05:10 nutrition & disclaimer
09:23 pre-workout ideas
16:08 timing
21:44 post-workout ideas
27:40 supplements (what & when)
36:02 share your favorite meals
36:23 SPRING challenge!
36:57 leave a review
Contact Us
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This week, Britt is back for a solo episode to spill her March wellness favorites! Tune in to chat about everything from recipes that have been on repeat, to workouts & the gym, self care staples, plus beauty/skincare obsessions!
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YouTube vids
what i eat in a day | eating intuitively, healthy recipes, go to snacks, tips for eating healthy
Fitness Vlog: Upper Body Workout, Healthy Recipes, My Pre Workout Routine & More!!!
My Fitness Journey Round Two | Weight Loss, Finding Balance, & Building Healthy Habits
how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout
Timestamps
01:40 fun & gains segment
07:22 RECIPES
15:12 WORKOUTS
24:40 SELF CARE
27:00 mental health chat
30:16 BEAUTY
Contact Us
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It's an absolute honor be welcoming Heidi Somers aka @buffbunny to the podcast for some Fun & Gains! Tune in to hear Britt & Heidi chat about getting uncomfortable, staying grounded, creativity, imposter syndrome, lessons, leaps into the unknown, big goals & more. Learn about how Heidi started and runs her multimillion dollar business, Buffbunny, and the start of the launching her new business the GROUNDS App. We cannot wait for you to hear this one!!
Follow Heidi
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youtube // @heidisomers
buffbunny collection // @buffbunny_collection
grounds app // @grounds_app
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YouTube vids
My gym routine & tips for beginners:
https://youtu.be/Zg4X4clW_Vo
My fitness journey:
https://youtu.be/ulqafyeEKqk
Week of workouts:
https://youtu.be/sedCYV7Xknk
Timestamps
02:00 get to know Heidi
04:45 growing up in Alaska
10:43 moving to Texas
13:00 getting uncomfortable
14:40 business
22:50 creative concepts
28:40 BuffBunny collection
33:00 imposter syndrome
37:00 Grounds App
47:15 Heidi's goals
53:40 one thing Heidi would tell her younger self
Contact Us
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Tune in to catch up with Britt & hear the behind the scenes of the Gymshark Lift Miami event, plus, a little chit chat about imposter syndrome!
WATCH behind the scenes: Gymshark Lift Miami 2024
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YouTube vids
what i eat in a day | eating intuitively, healthy recipes, go to snacks, tips for eating healthy
Fitness Vlog: Upper Body Workout, Healthy Recipes, My Pre Workout Routine & More!!!
My Fitness Journey Round Two | Weight Loss, Finding Balance, & Building Healthy Habits
how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout
Timestamps
01:06 weekly review
03:00 fun & gains of the week
06:30 Gymshark Lift:Miami recap
17:10 gratitude
21:30 imposter syndrome
Contact Us
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This week, Lauren Giraldo is gracing the pod with alllll the tea & 12,3,30! Come hang as the two chat mom-hood, pregnancy, weddings, the fourth trimester, mindset shifts, schedules, relationship dynamics, goals, prioritizing yourself, identity, hard conversations, making a house a home, careers & more!
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YouTube vids
what i eat in a day | eating intuitively, healthy recipes, go to snacks, tips for eating healthy
Fitness Vlog: Upper Body Workout, Healthy Recipes, My Pre Workout Routine & More!!!
My Fitness Journey Round Two | Weight Loss, Finding Balance, & Building Healthy Habits
how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout
Timestamps
00:15 welcome Lauren
01:55 get to know Lauren
04:23 wedding talk
07:50 pregnancy
09:20 surrendering
10:20 the fourth trimester
12:01 how do you feel like your mindset has shifted?
12:15 mindset shifts
13:00 body image
14:00 time
16:10 planning
17:00 relationship dynamics
18:55 dates & intimacy
21:00 Scottsdale
23:10 Gymshark 66 & goals
24:25 motherhood
25:43 finding yourself as a mom
27:12 prioritizing yourself
29:00 hard conversations
30:00 making a house a home
35:55 one thing Lauren would tell her younger self
38:27 how Lauren met her husband
Contact Us
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This week, we are welcoming @noeliatodorov for some Fun & Gains! From growing up in Costa Rica, to getting into fitness & making major mindset shifts with training, nutrition & balance, this story will leave you feeling inspired! Tune in to hear Britt chat with Noelia about her fitness journey, lifting, marathon training, healthy snack ideas, morning routines, sleep, healing hormonal imbalances, being your true self & so much more!
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YouTube vids
what i eat in a day | eating intuitively, healthy recipes, go to snacks, tips for eating healthy
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My Fitness Journey Round Two | Weight Loss, Finding Balance, & Building Healthy Habits
how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout
Timestamps
01:14 get to know Noelia!
05:38 marathon training
07:20 running & training
12:50 mindset shifts
14:00 balance with training & nutrition
18:00 progress
19:40 lifestyle
20:20 ego lifting & form
24:28 caring about what others think
25:10 healthy snack ideas
29:10 morning routines
32:00 sleep
35:50 hormonal imbalance journey
39:50 bloodwork
40:15 fun fact
42:00 Costa Rica
44:30 moving to the US
46:00 bullying & finding your people
49:50 new friends
50:30 one thing I'd tell my younger self
Contact Us
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In the spirit of Valentine's Day... our favorite guest/co-host/husband is back & bringing the LOVE this week! We asked you to write in your Gym Crush Stories & you guys delivered; tune in to hear Darian & Britt share your tales of trials, tribulations, timing & true love!
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YouTube vids
what i eat in a day | eating intuitively, healthy recipes, go to snacks, tips for eating healthy
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My Fitness Journey Round Two | Weight Loss, Finding Balance, & Building Healthy Habits
how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout
Timestamps
02:00 fun & gain of the week
04:40 hometown love
06:30 dad joke
07:57 tinder flags
11:26 gym boy
14:35 love on the leg extension machine
17:08 the 3 musketeers
20:50 playlist player
25:00 roller skate date
26:00 the VR gym hustler
28:32 true love
35:09 the mean manager takes an L
36:10 ring check
36:40 spot fail, dating win
37:30 PR + husband
38:24 my gym guy
40:08 love, 18-year old me
42:02 my wholesome gym crush
43:03 timing
43:55 water fountain fate
44:41 shoot your shot
45:38 front desk love
Contact Us
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This week, we are welcoming back our gym bestie @paigejohnston_fit for a gym girl chat! Join Britt & Paige as they answer your questions, chatting about current workout splits, eating habits, 2024 goals, apple watch obsessions & more! Stick around for some solo catch-up with Britt about physical changes, getting back to the gym, protein intake & more!
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what i eat in a day | eating intuitively, healthy recipes, go to snacks, tips for eating healthy
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My Fitness Journey Round Two | Weight Loss, Finding Balance, & Building Healthy Habits
how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout
Timestamps
01:45 today's episode
02:20 welcome back Paige!
03:39 current workout splits
09:30 music & playlists
12:25 day in the life of eating habits
20:27 goals & excitement for 2024
23:20 apple watch obsession & closing rings
28:59 check in with Britt
30:22 how Britt's body has changed over the past year
33:20 getting back to the gym after surgery
36:44 protein
41:40 supplements
44:55 rest days
Contact Us
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This week, Britt's sitting down for a solo episode to reflect on the first month of the year with the R.E.P.O.R.T trend we've been seeing & loving! Tune in to hear Britt report on what she's been reading, eating, playing, obsessing, recommending & treating lately, PLUS the upcoming Gymshark event in Miami!
Gymshark LIFT: MIAMI FREE event tickets!
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YouTube vids
what i eat in a day | eating intuitively, healthy recipes, go to snacks, tips for eating healthy
Fitness Vlog: Upper Body Workout, Healthy Recipes, My Pre Workout Routine & More!!!
My Fitness Journey Round Two | Weight Loss, Finding Balance, & Building Healthy Habits
how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout
Timestamps
01:00 weekly REPORT
01:05 what the acronym stands for
02:34 fun & gains segment
02:50 Gymshark LIFT: MIAMI event/tickets
05:51 READING
10:40 EATING
13:20 PLAYING
16:49 OBSESSING
21:45 RECOMMENDING
22:40 TREATING
Contact Us
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This week, we are stepping into our running era with the one and only @sanfrankrisco Kris Hui! Come chat all things marathon training, motivation, running essentials, pre-run routines, advice & how we can truly do anything we put our minds to!
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YouTube vids
Fitness Vlog: Upper Body Workout, Healthy Recipes, My Pre Workout Routine & More!!!
What I Eat in a Day as a Gym Girl (who doesn't track)
My Fitness Journey Round Two | Weight Loss, Finding Balance, & Building Healthy Habits
how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout
Timestamps
02:00 wintertime
02:38 motivation
05:20 let's welcome the birthday GIRL
12:50 Kris's marathon training
14:30 half marathon
16:53 inspiration
19:10 completion
20:34 training/miles
28:00 sports
29:00 running essentials
37:15 superstitions
38:35 pre-run routines
40:17 logging runs
41:15 advice for starting
47:51 what Kris would tell her younger self
49:00 timelines
52:59 where to find more Kris
Contact Us
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Grab your gym bag & get ready to own 2024— today, Britt is back with some beginner basics to set you up for success in the gym. Whether you are just beginning your fitness journey, or getting serious about your fitness journey, this episode is your guide to entering the gym with confidence!
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YouTube vids
Fitness Vlog: Upper Body Workout, Healthy Recipes, My Pre Workout Routine & More!!!
What I Eat in a Day as a Gym Girl (who doesn't track)
My Fitness Journey Round Two | Weight Loss, Finding Balance, & Building Healthy Habits
how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout
Timestamps
01:10 beginner basics
02:13 fun & gains segment
05:43 Beginners Guide to the Gym
05:58 #1. Shopping for a gym
06:20 gym tours
09:05 gym amenities/needs
10:00 childcare/kid zone
11:39 #2. Preparing to go to the gym
14:20 book/try classes
16:30 deciding what to wear
17:00 dress for comfort & confidence
18:29 what to bring to the gym
20:33 preparing your workout
24:03 #3. Learn the layout of the gym
30:38 go with a friends
31:00 Youtube
31:15 personal trainer
32:00 how to structure your workout
32:55 #4. Once you start, it gets easier
35:47 #5. Everybody starts somewhere
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Everybody's favorite co-host is back behind the mic for some Fun & Gains! Tune in to hear Darain & Britt chat about what is IN & what is OUT for 2024!! We are HERE for the new year & hope you get some time to create your own list of intentions for the year ahead.
NEW 4-week Foundations Challenge LAST chance!
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YouTube vids
Fitness Vlog: Upper Body Workout, Healthy Recipes, My Pre Workout Routine & More!!!
What I Eat in a Day as a Gym Girl (who doesn't track)
My Fitness Journey Round Two | Weight Loss, Finding Balance, & Building Healthy Habits
how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout
Timestamps
00:40 WELCOME BACK DARIAN
02:55 fun & gains segment
04:42 weekly review
06:05 in's & out's for 2024
07:30 matching PJ sets
08:17 cars & boys nights
09:20 making friends
11:17 snapchat group chat
12:45 making the gym fun again
13:36 study plans that allow family time
14:10 resting
16:10 3 workouts together per week
18:02 cooking together
19:10 stretching
20:13 owning who you are
23:30 no phones in bed or around family
24:20 no messy car, no messy house
25:44 doing your part
26:08 school
29:19 overthinking
Contact Us
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Season 3 has arrived & WE ARE BACK fam!!!! Tune in for a fun catch up with Britt as she shares some big gains for 2024. We're chatting about new beginnings, guilt, taking action, the opinions of others, procrastination, training, self talk, habits, goals & the FOUNDATIONS CHALLENGE over on Britt's training App:
NEW 4-week Foundations Challenge Sign up here!
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YouTube vids
Fitness Vlog: Upper Body Workout, Healthy Recipes, My Pre Workout Routine & More!!!
What I Eat in a Day as a Gym Girl (who doesn't track)
My Fitness Journey Round Two | Weight Loss, Finding Balance, & Building Healthy Habits
how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout
Timestamps
01:00 WELCOME BACK!
04:25 FUN & GAIN of the week
05:45 Christmas trip
06:28 new found energy
06:50 NEW BEGINNINGS
07:30 guilt
08:00 TAKING ACTION
08:51 opinions of others
10:00 decisions
10:35 procrastinating
11:20 nutrition & training
11:43 Britt's FOUNDATION CHALLENGE
12:28 goals
13:35 SELF TALK
21:30 HABITS
21:50 reading & journaling
22:10 spiritual
24:00 fitness
25:00 GOALS
25:00 events
Contact Us
hello@funandgainspodcast.com
Our Sponsors:
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The time has come to wrap our 2nd season of The Fun & Gains Podcast ! Tune in to hear Britt's 3 takeaways from 2023, & hear a little bit about what's in store for 2024! We are so thankful for this pod fam-- we'll see you in the new year for some more Fun & Gains!
Gymshark Black Friday SALE see Britt's try-on/fav picks!!
NEW Postpartum Program One-Time-Purchase option!
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YouTube vids
Life Update: road to recovery | healing from a miscarriage, ectopic pregnancy & emergency surgery
What I Eat in a Day as a Gym Girl (who doesn't track)
My Fitness Journey Round Two | Weight Loss, Finding Balance, & Building Healthy Habits
how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout
Timestamps
01:00 gym event!?
01:30 season 2 wrap
02:32 #1 - COMMUNITY
03:00 in person events
06:15 in person community
08:11 #2 - GROWTH
09:30 keep showing up
11:10 #3 - REST
Contact Us
hello@funandgainspodcast.com
Our Sponsors:
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Tune it to hear Britt chat about the differences between cutting vs bulking! What do people mean when they talk about a 'clean' or 'dirty' bulk? How is your training impacted differently in each of these phases? Britt's sharing her approach to both, as a CPT!
NEW Postpartum Program One-Time-Purchase option!
Train with Me Start Your 7-Day Free Trial on my App (8+ programs, including my NEW Postpartum Program)
GYMSHARK shop my fav gym fits - code BRITT
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insta // @_brittanylupton
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YouTube vids
Life Update: road to recovery | healing from a miscarriage, ectopic pregnancy & emergency surgery
What I Eat in a Day as a Gym Girl (who doesn't track)
My Fitness Journey Round Two | Weight Loss, Finding Balance, & Building Healthy Habits
how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout
Timestamps
01:00 fun & gain of the week
01:00 weekly review
03:30 BULKING
04:29 "clean" bulk vs "dirty" bulk
07:05 fueled up
07:17 CUTTING
09:01 TRAINING
13:30 changes in your body
15:33 recap
16:26 certified couch princess FAVORITES
17:00 pajamas
17:37 books
18:49 painting
19:30 shows & movies
Contact Us
hello@funandgainspodcast.com
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Britt's revisiting her top 3 TIPS for letting go of GUILT & enjoying the holiday season, WHILE keeping healthy habits in mind! This week's episode will help you foster a positive mindset towards still enjoying the foods you love while ditching the idea of 'waiting until the new year' to work towards living a healthy lifestyle. Let's enjoy the moment, be present, create realistic routines & ditch the guilt!
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What I Eat in a Day as a Gym Girl (who doesn't track)
My Fitness Journey Round Two | Weight Loss, Finding Balance, & Building Healthy Habits
how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout
Timestamps
00:37 progress & updates
02:30 guilt
3:00 enter britt's GIVEAWAYS
4:20 'tis the holiday season
5:20 dark mornings
06:25 how to have a guilt free holiday season
09:07 TIP #1 - BE PRESENT
11:20 the time vortex
13:20 TIP #2 - ONE 'BAD' DAY DOESN'T RUIN YOUR PROGRESS
15:40 life shouldn't be based around what you look like
17:10: TIP #3 - GET A ROUTINE
18:15 navigate the holidays guilt-free
Contact Us
hello@funandgainspodcast.com
Our Sponsors:
Check out BetterHelp and use my code betterhelp.com/BRITT for a great deal: www.betterhelp.com
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We want to thank all of you for the outpouring of love & support, given the unexpected events last week. We missed you & are grateful to be back.
*DISCLAIMER: This episode discusses heavy topics (miscarriage, ectopic pregnancy, emergency surgery) please tune in to a different episode if this one is not for you <3
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youtube // Brittany Lupton
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YouTube vids
What I Eat in a Day as a Gym Girl (who doesn't track)
My Fitness Journey Round Two | Weight Loss, Finding Balance, & Building Healthy Habits
how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout
Timestamps
01:10 episode disclaimer
02:12 where to start?
03:02 miscarriage
04:22 healing
06:26 success
07:00 7-weeks
10:00 ectopic pregnancy
11:20 surgery
12:40 complications
13:22 recovery
14:50 rest
16:20 support
17:06 Postpartum Program
18:10 high note
18:35 "celebrate your strength"
18:49 "never give up"
18:58 "tomorrow is a new day"
19:11 "keep going, because you've got this"
19:24 "note to self"
19:49 "survival guide"
Contact Us
hello@funandgainspodcast.com
Our Sponsors:
Check out BetterHelp and use my code betterhelp.com/BRITT for a great deal: www.betterhelp.com
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Everyone's favorite co-host is back on the pod, joining Britt to read your juicy gym confessions! Tune in to celebrate 100 episodes of Fun & Gains with a side of secrets, pet peeves, mishaps, compliments, & more! Please note, 80% of this episode was powered by natural gas.
EMAIL us your spooky gym stories: hello@funandgainspodcast.com
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Follow the podcast
@funandgains.podcast
Follow Britt
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youtube // Brittany Lupton
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YouTube vids
Week of Workouts | 5 Day Summer Workout Split + Workout Walk Through
My Fitness Journey Round Two | Weight Loss, Finding Balance, & Building Healthy Habits
how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout
Timestamps
01:00 guess whose back!?
02:00 life update
07:58 gym confession #1 - stairclimber scaries
10:09 gym confession #2 - the official barbell girl
13:31 gym confession #3 - secret sister
15:27 gym confession #4 - grandpa gives compliments
18:30 gym confession #5 - curb tripping
19:00 gym confession #6 - private workouts
19:23 gym confession #7 - 90 day fiance
20:56 gym confession #8 - free year membership
21:00 gym confession #9 - socks & slides
22:12 gym confession #10 - no wipe
22:53 gym confession #11 - toot toot
23:57 gym confessions #12 - personal trainer
24:14 gym confession #13 - rope climb rip
24:40 gym confession #14 - gym staff tea
25:47 gym confession #15 - hip thrust watcher
26:24 gym confession #16 - shoot your shot
26:43 gym confession #17 - mid squat trouble
27:43 gym confession #18 - no re-wrackers
28:14 gym confession #19 - back squats
29:06 gym confession #20 - gym gas
29:45 gym confession #21 - crop dust queen
30:23 gym confession #22 - incline bench hog
33:11 send us your SPOOKY gym stories: hello@funandgainspodcast.com
34:27 Gymshark Lift LA recap
Contact Us
hello@funandgainspodcast.com
Our Sponsors:
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This week, Britt's sharing 8 healthy habits you can ~Fall~ into this season! Come chat about embracing the moment, trying new recipes, finding time for family & friendships, moving your body, making time for fun, loving yourself, reading, & beware of fads!
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Follow the podcast
@funandgains.podcast
Follow Britt
insta // @_brittanylupton
youtube // Brittany Lupton
tiktok // brittanylupton
YouTube vids
Week of Workouts | 5 Day Summer Workout Split + Workout Walk Through
My Fitness Journey Round Two | Weight Loss, Finding Balance, & Building Healthy Habits
how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout
Timestamps
01:00 exciting announcement
01:40 postpartum program
04:33 filming
05:50 training
06:40 #1 - Fall into THE MOMENT
11:03 #2 - Fall into COOKING & SEASONAL FLAVORS
13:07 #3 - Fall into your FRIENDSHIPS & FAMILY
16:01 #4 - Fall into EXERCISE & MOVEMENT
18:30 #5 - Fall into FUN
19:43 #6 - Fall in LOVE WITH YOURSELF
23:10 #7 - Fall into FICTION
27:49 #8 - Fall OUT of Fads
Contact Us
hello@funandgainspodcast.com
Our Sponsors:
Check out BetterHelp and use my code betterhelp.com/BRITT for a great deal: www.betterhelp.com
Check out Schwank Grills and use my code FUNANDGAINS for a great deal: www.schwankgrills.com
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This week, we're in our lucky girl hour with @fitbykiki newly known as Kiley LoVecchio! Tune in to hang with Britt & Kiley as they chat all things relationships, the gym, quitting a 9-5, friendships, weddings, babies & more!
Fall Merch it's spooky szn!
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Follow Kiley
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Follow the podcast
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YouTube vids
gymshark lift: la vlog | family reunited & bts footage with your favorite gymshark athletes
My Fitness Journey Round Two | Weight Loss, Finding Balance, & Building Healthy Habits
how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout
Timestamps
01:30 meet Kiley
02:50 quitting a 9-5
08:25 getting into working out
10:10 mindset
11:25 part of your life, not consuming your life
11:50 Kiley's training structure
25:10 wedding planning
38:00 love
32:28 how kiley met her husband
39:00 relationship advice
40:00 mindset
43:00 balance
50:00 if they can, I can
50:39 what Kiley would tell her younger self
51:39 where to find more Kiley
Contact Us
hello@funandgainspodcast.com
Our Sponsors:
Check out BetterHelp and use my code betterhelp.com/BRITT for a great deal: www.betterhelp.com
Check out Schwank Grills and use my code FUNANDGAINS for a great deal: www.schwankgrills.com
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This week, we are so excited to be talking all things pelvic floor with our fav Physiotherapist, Hailey Perry! Tune in to chat with a professional about WHAT the pelvic floor is, exercises & practices, pregnancy & postpartum, balance, meal planning, movement & more!
Fall Merch it's spooky szn!
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GYMSHARK shop my fav gym fits
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Follow Hailey
@haileyperry
Follow the podcast
@funandgains.podcast
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insta // @_brittanylupton
youtube // Brittany Lupton
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YouTube vids
gymshark lift: la vlog | family reunited & bts footage with your favorite gymshark athletes
My Fitness Journey Round Two | Weight Loss, Finding Balance, & Building Healthy Habits
how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout
Timestamps
02:10 meet HAILEY!
03:40 background
09:35 pelvic floor anatomy
13:48 exercises & practices
16:30 pregnancy & training
18:45 how Hailey finds balance
23:00 look for different ways to move
30:00 grocery staples & meal planning
33:00 leftovers & freezer meals
35:20 make it a lifestyle through small steps
36:00 routine
38:31 one thing Hailey would tell her younger self
42:43 where to fund more Hailey
Contact Us
hello@funandgainspodcast.com
Our Sponsors:
Check out BetterHelp and use my code betterhelp.com/BRITT for a great deal: www.betterhelp.com
Check out Schwank Grills and use my code FUNANDGAINS for a great deal: www.schwankgrills.com
* Check out The Wonderful Company: https://www.wonderfulpistachios.com/
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Let's talk PR's! Britt's back to chat about just how motivating, empowering, & impactful having Performance based goals can be in our lives, over purely aesthetic ones. Tune in to prep for your next PR!
Fall Merch
PURE PUMP RESTOCK!!! use code BRITT to save 10% off
Train with Me! Start Your 7-Day Free Trial on my App Today!
GYMSHARK shop my fav gym fits
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AMAZON LINKS shop all my favorite things :)
Follow the podcast
@funandgains.podcast
Follow Britt
insta // @_brittanylupton
youtube // Brittany Lupton
tiktok // brittanylupton
YouTube vids
Week of Workouts | 5 Day Summer Workout Split + Workout Walk Through
My Fitness Journey Round Two | Weight Loss, Finding Balance, & Building Healthy Habits
how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout
Timestamps
00:40 let's catch up
01:40 announcements
03:28 weekly review
04:00 200 Club
06:55 let's talk PR's
07:00 performance vs aesthetic based goals
09:34 different kinds of PR's
11:15 #1 - MOTIVATING FACTOR
11:50 purpose
12:39 can help with not overtraining
12:57 #2 - PERFORMANCE OVER LOOKS
13:26 #3 - EMPOWERMENT OF A NEW SKILL
14:40 #4 - CAN HELP YOU INCREASE OVERALL HEALTH
16:50 risk of injury
17:00 mental failure
18:00 form & having a spot
18:22 THINGS TO AVOID
18:30 don't neglect other muscle groups
18:45 don't forget to mix up your plane of movement
19:40 do not continue if you feel pain
20:20 PR's & wins can happen outside the gym
21:10 newbie gains
22:30 Britt's squat day PR routine
24:22 rest
Contact Us
hello@funandgainspodcast.com
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This week, Britt's giving you 5 ways to optimize your training in the gym! Whether you're ready to rock a new month/season or are in need of some extra motivation & guidance, this episode is the perfect checklist for a training reboot!
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YouTube vids
Week of Workouts | 5 Day Summer Workout Split + Workout Walk Through
My Fitness Journey Round Two | Weight Loss, Finding Balance, & Building Healthy Habits
how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout
Timestamps
00:39 Labor Day weekend
3:27 routines
07:40 weekly review
10:32 #1 - PROGRESSIVE OVERLOAD
11:10 lift heavier weight
12:10 increase reps
13:00 decrease rest
14:15 increase sets
17:08 #2 - TRAIN WITH INTENSITY
18:15 time under tension
19:40 slow down
20:40 #3 - CONSISTENCY
21:30 training splits
23:50 pick a program
27:05 #4 - TEAM NEVER SKIP A WARM-UP
27:40 dynamic stretching
28:40 mobility
30:37 #5 - THE 3 R'S
30:50 rest
31:25 refuel
33:28 recovery
Contact Us
hello@funandgainspodcast.com
Our Sponsors: Check out Babbel: http://babbel.com Check out Factor 75: https://www.factor75.com/* Check out Quince: https://www.google.com/url?sa=trct=jq=esrc=ssource=webcd=cad=rjauact=8ved=2ahUKEwjVtJG56NKAAxU-N0QIHQf1Bq8QFnoECBwQAQurl=https%3A%2F%2Fwww.quince.com%2Fusg=AOvVaw15ySPxxJ1v1l0I4qSPAJS5opi=89978449Advertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy
&&&&&&&&&&&
Stress, fatigue, energy, over training, fight or flight mode, guilt, comparison, recovery... we all need physical & mental rest! This episode is the perfect excuse to cozy up, slow down & tune in all things REST.
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YouTube vids
Week of Workouts | 5 Day Summer Workout Split + Workout Walk Through
My Fitness Journey Round Two | Weight Loss, Finding Balance, & Building Healthy Habits
how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout
Timestamps
01:00 let's cozy up
02:14 weekly review
02:46 the science on rest & stress
3:00 #1 - PHYSICAL REST
05:30 Fatigue & your Nervous System
06:24 Muscle Damage
07:30 Energy
09:30 welcome rest into your life
12:16 Recovery
12:45 Homeostasis
13:15 Fight or Flight Mode
13:30 Sympathetic vs Parasympathetic
14:20 reconnect
17:07 cold plunge, ice bath, cold water immersion
18:40 recovery tools
21:00 #2 - MENTAL REST
24:30 take care & take time
27:40 we are all trying our best
28:18 what can you add or take away
Contact Us
hello@funandgainspodcast.com
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This week, big sis Britt is back for an ADVICE COLUMN answering your questions on getting to the gym, discipline, bad body image days, pregnancy & postpartum, pre & post workout snacks, timelines, feeling comfortable in your body at the gym & more!
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Follow the podcast
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insta // @_brittanylupton
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YouTube vids
Week of Workouts | 5 Day Summer Workout Split + Workout Walk Through
My Fitness Journey Round Two | Weight Loss, Finding Balance, & Building Healthy Habits
how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout
Timestamps
00:48 travel life
01:58 weekly recap
04:48 do the best you can
4:51 weekly review
6:42 a change in consistency
8:29 count your wins
9:06 motivation vs discipline
10:30 getting to the gym
14:50 habits
17:30 laziness vs rest
18:00 pregnancy & postpartum
20:32 patience
24:30 body talk
25:25 take care of yourself
26:24 training during pregnancy
28:30 bad body image days
31:30 personal days affecting gym days
33:38 take breaks
35:40 pre & post workout snacks
37:01 progress & consistency
40:10 enjoy the process
40:53 timelines & feeling behind in life
43:20 feeling comfortable in your body at the gym
47:28 you will thank yourself
Contact Us
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Come hang with Britt as she recaps the Gymshark Lift:LA Event & shares her thoughts on when to push yourself vs when to let up!
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Follow the podcast
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insta // @_brittanylupton
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YouTube vids
Week of Workouts | 5 Day Summer Workout Split + Workout Walk Through
My Fitness Journey Round Two | Weight Loss, Finding Balance, & Building Healthy Habits
how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout
Timestamps
01:44 today's topic
02:03 weekly review
04:40 event recap
8:43 Britt's quality chit chat
13:58 event space tour
15:10 panel highlights
17:50 you are not alone
18:30 meet & greet
22:51 when to push vs let up
24:00 be kind to yourself
Contact Us
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Britt's back for a solo episode this week, sharing 3 big lessons from July! Tune in to hear britt's takeaways on letting go of the things we can't control, minding our mental health & stepping into our skin!
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Follow the podcast
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insta // @_brittanylupton
youtube // Brittany Lupton
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YouTube vids
Week of Workouts | 5 Day Summer Workout Split + Workout Walk Through
My Fitness Journey Round Two | Weight Loss, Finding Balance, & Building Healthy Habits
how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout
Timestamps
00:34 another milestone
2:00 catch up
3:16 July takeaways
4:40 growth
5:35 TAKEAWAY #1: Let go of things that are out of your control
9:00 doing enough
9:40 3 personal non-negotiables
11:10 3 business non-negotiables
11:45 Your direction is more important than your speed
13:00 taylor swift & timelines
16:15 TAKEAWAY #2: Step into your own skin
18:12 TAKEAWAY #3: Mental health matters
18:55 take time for you
21:45 fill up your own cup
24:48 progress looks different at different stages
26:20 what season are you in?
Contact Us
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This week, Britt is joined by Ashley Macias for some fun chit chat & all things GAINS! Ashley shares how she approached bulking, getting into the gym, routines, nutrition, mindset & not comparing your timeline to anyone else's!
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YouTube vids
CREATING MY OWN PRE WORKOUT | workout in my gym, special podcast guest, PR Unboxing BEAMxBRITT
OPENING UP ABOUT BEING A MOM IN THE FITNESS SPACE | the dark side of social media & feeling alone
WE'RE BUILDING A GYM...
how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout
Timestamps
00:20 meet Ashley!
04:10 changing gyms
07:08 Ashley's athletic background
12:40 tomboys become gym baddies
14:10 size & insecurities
18:19 bulking
19:40 food
22:15 mental pep talk
24:22 progress
26:20 clean vs dirty bulk
28:40 the effect of nutrition
31:20 awareness
33:40 routines
39:00 what Ashley would tell her younger self
43:20 timelines
Contact Us
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This week, Britt is joined by the one & only Diana Conforti! Tune in to hear about their time together in Miami, training splits, growth, progress photos, challenges, connection, grocery staples, gym pet peeves & more!
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Follow Diana
@dianaconforti.fit
Follow the podcast
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YouTube vids
CREATING MY OWN PRE WORKOUT | workout in my gym, special podcast guest, PR Unboxing BEAMxBRITT
OPENING UP ABOUT BEING A MOM IN THE FITNESS SPACE | the dark side of social media & feeling alone
WE'RE BUILDING A GYM...
how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout
Timestamps
1:00 a word on names
3:18 get to know Diana
6:00 Miami
7:30 Trader Joe's
9:00 Diana's training split
11:20 sports
14:20 growth & transformation
15:50 mental & emotional progress
17:30 progress photos
18:30 biggest challenges
21:30 connection
25:40 one thing you'd tell your younger self
28:20 gym pet peeves
33:00 how to push through a discouraging moment
36:00 grocery staples
43:00 where to find more Diana!
Contact Us
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NEW gym guest, NEW pump, NEW PODCAST EPISODE! britt is joined by the lovely @paigejohnston_fit for a day of fun & gains. come join the fun as the two chat about the end of athletics, getting back into the gym, weight loss journeys, mindsets, letting go of perfection, balance from routines, making it a lifestyle & so much more!
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Train with Me! Start Your 7-Day Free Trial on my App Today!
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Paige Johnston
@paigejohnston_fit
Follow the podcast
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CREATING MY OWN PRE WORKOUT | workout in my gym, special podcast guest, PR Unboxing BEAMxBRITT
OPENING UP ABOUT BEING A MOM IN THE FITNESS SPACE | the dark side of social media & feeling alone
WE'RE BUILDING A GYM...
how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout
Timestamps
1:00 intro
7:20 get to know Paige!
11:40 when athletics end
14:25 getting back into it
16:37 weight loss journey
19:10 mindset shifts
24:10 when it becomes a lifestyle
28:52 lettings go
30:20 Paige's training
35:00 balance comes from routine
40:50 pets
45:30 super powers
46:10 what Paige would tell her younger self
48:30 where you can find more Paige
Contact Us
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We are officially half way through the year, so let's check in on our goals & how we're doing! Kick back, as Britt shares three things she's pumped about having accomplished so far (including a very exciting announcement!)
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YouTube vids
OPENING UP ABOUT BEING A MOM IN THE FITNESS SPACE | the dark side of social media & feeling alone
WE'RE BUILDING A GYM...
how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout
Timestamps
3:35 last week's ep
3:47 weekly review
5:00 BIG NEWS (goal #1)
18:07 GYM & TRAINING (goal #2)
22:50 LIFE & CONSISTENCY (goal #3)
27:40 your turn!
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Today Britt talks about 5 tips to stay 'healthy' on vacation. Is it 'healthy' to constantly stress about what you're eating and the workouts you miss? Should you workout on your vacation? What's going to happen to your results while away? Britt chats about it in today's episode!
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If you've ever felt frustrated, overwhelmed, discouraged, or impatient when it comes to your fitness journey... THIS episode is for you! Britt is digging in to some common OVERRATED fitness trends, & countering them with UNDERRATED habits that you can put to practice today to live your happiest & healthiest life in/out of the gym!
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GYMSHARK SUMMER SALE (6/29) use code: BRITT
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AMAZON LINKS shop all my favorite things :)
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insta // @_brittanylupton
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YouTube vids
macros vs micros | what are they & why we need them | nutrition for beginners
OPENING UP ABOUT BEING A MOM IN THE FITNESS SPACE | the dark side of social media & feeling alone
WE'RE BUILDING A GYM...
how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout
Timestamps
1:00 life updates
4:00 gym updates
4:30 GYMSHARK SUMMER SALE (click for Britt's YouTube vid!)
5:00 weekly review
6:00 OVERRATED FITNESS TRENDS
6:10 #1 changing everything at once vs small changes
7:50 #2 constantly trying new things vs consistency
8:30 #3 blaming genetics vs putting in the work
10:30 #4 skipping rest days vs properly recovering
12:11 #5 unattainable leanness vs being comfortable in your body
14:15 #6 ego lifting vs full range of motion
14:40 #7 fad diets vs sustainable approaches
18:05 #8 settings goals vs action through the process
19:20 UNDERRATED FITNESS TRENDS
19:25 #1 getting started vs waiting
20:10 #2 walking
20:40 #3 education
21:33 #4 making friends in this space
11:30 #5 getting enough sleep
22:30 #6 sticking with compounds
26:20 #7 balanced training
26:16 #8 finding joy in the journey & count your wins
Contact Us
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we're BACK from summer break with a Q&A! come catch up as Britt answers your latest questions, chatting all about her trip to Miami, her fav meal ideas/recipes, gym updates, motherhood & postpartum chat, staple exercises, macros/mindset around food, routines, gym burnout & more!
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SHOP GYMSHARK use code: BRITT
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AMAZON LINKS shop all my favorite things :)
Follow the podcast
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Follow Britt
insta // @_brittanylupton
youtube // Brittany Lupton
tiktok // brittanylupton
YouTube vids
macros vs micros | what are they & why we need them | nutrition for beginners
OPENING UP ABOUT BEING A MOM IN THE FITNESS SPACE | the dark side of social media & feeling alone
WE'RE BUILDING A GYM...
how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout
Timestamps
00:50 Miami recap
03:50 Weekly Review
4:50 Britt's fav meals
9:00 counting macros
11:50 mindset with eating/fueling
15:20 Britt's fav part of being a mom
17:00 building a gym
20:20 staple moves for major muscle groups
26:00 tips for a healthy lifestyle routine
30:12 feeling strong again postpartum
33:10 content creation
35:00 consistency & discipline
38:45 gym burnout
Contact Us
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It's CONFIDENT GIRL SUMMER & Britt is here to share her 2023 summer goals with you! Tune in to chat about getting outside, summer bucket lists, wearing the dang swimsuit, veggies, hobbies/sports, reading more, getting out of your comfort zone & more!
Train with Me!Start Your 7-Day Free Trial on my App Today!
SHOP GYMSHARK use code: BRITT
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AMAZON LINKS shop all my favorite things :)
Follow the podcast
@funandgains.podcast
Follow Britt
insta // @_brittanylupton
youtube // Brittany Lupton
tiktok // brittanylupton
YouTube vids
OPENING UP ABOUT BEING A MOM IN THE FITNESS SPACE | the dark side of social media & feeling alone
WE'RE BUILDING A GYM...
how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout
Timestamps
00:40 "fun" & "gain" of the week
03:30 weekly review
04:30 weekly check-in prompts
08:30 today's episode
10:20 CONFIDENT GIRL SUMMER
10:40 #1 GET OUTSIDE MORE: run, lift, new training split
13:46 #2 SUMMER BUCKET LIST: relive childhood summer memories, trips, concerts
18:40 #3 WEAR THE SWIMSUIT: get out of your head
21:50 #4: EAT MORE VEGGIES: smoothies, farmers markets, dip
25:40 #5: IT'S SPORTS SEASON: skills, hobbies, make the most of it
27:47 #6: GET OUT OF YOUR COMFORT ZONE: push past complacency, discipline
30:50 #7: READ MORE: summer reads
34:54 look at health & fitness in a different way
Contact Us
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This week, Britt's sharing 3 steps to jump-start your health & fitness journey! Tune in to chat about fitness, nutrition, goals, habits, making a plan, mindset, positive affirmations & more!
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Follow the podcast
@funandgains.podcast
Follow Britt
insta // @_brittanylupton
youtube // Brittany Lupton
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YouTube vids
WE'RE BUILDING A GYM...
how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout
3 BEGINNER FITNESS TIPS - Planning Workouts, Nutrition & Tracking Progress
MY 2023 MINDSET + ENERGY | reset after vacation + new merch haul + starting the year strong
Timestamps
3:20 weekly review
7:50 a word on fitness & nutrition
11:00 preventative health
17:30 #1: ONE GOAL A DAY
20:58 #2: THREE PART PLAN
21:20 choose what kind of exercise & assign days
22:26 write your grocery list
24:50 what is working vs what is not
26:10 #3: POSITIVE AFFIRMATIONS
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a very common question: how do you balance it all!? today, britt is digging in to the topic of balance & sharing her top 5 TIPS for how you can find/maintain it in your life.
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YouTube vids
how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout
3 BEGINNER FITNESS TIPS - Planning Workouts, Nutrition & Tracking Progress
MY 2023 MINDSET + ENERGY | reset after vacation + new merch haul + starting the year strong
Timestamps
00:40 hearing from you
1:00 weekly 'fun'
1:50 weekly 'gain'
2:56 weekly review
6:11 today's episode
8:20 misconceptions about balance
10:30 feeling un-balanced
13:30 focus on the week > day
15:05 TIP #1: DEFINE YOUR VALUES & PRIORITIES
17:14 TIP #2 PLAN AHEAD
17:55 TIP #3: CONSISTENCY
20:00 TIP #4: TAKE ACTION & PRACTICE DISCIPLINE
21:50 TIP #5: PRACTICE SELF CARE REGULARLY
25:00 dedicate certain days to certain tasks
27:40 health, fitness & nutrition
29:20 you can wear multiple hats
30:30 it's a work in progress
Contact Us
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This week, Britt's chatting about 5 categories you can prioritize while working towards becoming the exact kind of person you want to be! Tune in to chat about personality traits, surroundings, style, health/wellness & taking time for yourself. We hope you'll love this one as much as we do!
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Follow Britt
insta // @\_brittanylupton
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YouTube vids
how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout
3 BEGINNER FITNESS TIPS - Planning Workouts, Nutrition & Tracking Progress
MY 2023 MINDSET + ENERGY | reset after vacation + new merch haul + starting the year strong
Timestamps
1:55 today's episode
2:28 word of the week: rest
4:40 weekly review
6:30 EPISODE OVERVIEW
9:02 #1 - PERSONALITY
13:55 #2 - HOME
22:50 #3 - STYLE
24:40 #4 - HEALTH
27:05 #5 - ME TIME
Contact Us
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You asked, darian & britt answered! Tune in to chat about moderation, cravings, work, exhaustion, headspace & more. This week's episode might just hold the heartfelt advice you've been needing to hear. Plus, the big secret is finally OUT!
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Follow the podcast
Follow Britt
insta // @\_brittanylupton
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YouTube vids
how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout
3 BEGINNER FITNESS TIPS - Planning Workouts, Nutrition & Tracking Progress
MY 2023 MINDSET + ENERGY | reset after vacation + new merch haul + starting the year strong
Timestamps
1:50 THE SECRET IS OUT...
9:25 ADVICE TIME
9:30 PA SCHOOL
11:50 MODERATION
18:54 SMALL STEPS
22:00 DARIAN'S MINDSET
29:10 BRITT'S WORK
33:50 PREGNANCY CRAVINGS
36:55 EXTREME EXHAUSTION
43:40 what has this podcast done for you?
44:02 weekly review
Contact Us
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This week, Britt's talking about what to do when you fall out of your routine! Life happens, so tune in to hear 7 tips for keeping your best foot forward through any roadbumps.
JOIN MY NEW STRENGTH CHALLENGE
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Follow the podcast
Follow Britt
insta // @\_brittanylupton
youtube // Brittany Lupton
tiktok // brittanylupton
YouTube vids
how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout
3 BEGINNER FITNESS TIPS - Planning Workouts, Nutrition & Tracking Progress
MY 2023 MINDSET + ENERGY | reset after vacation + new merch haul + starting the year strong
Timestamps
00:40 today's episode
4:00 road bumps
5:39 #1: it's for a season, not forever
7:32 #2: pick up where you can
8:42: #3: adjust, be realistic, & stay positive
13:05 #4: writing things down helps
14:45 #5: keep it simple
20:50 #6: take action
22:11 #7: do not completely give up
25:40 words of wisdom
Contact Us
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Calling all gym girls... this week Britt's sharing 14 essentials that have her stamp of approval when it comes to working out!
Episode LINKS
Pick a program on my App & Train with Me! (first week is free!)
JOIN MY NEW STRENGTH CHALLENGE
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SHOP MY AMAZON STOREFRONT:
Follow the podcast
Follow Britt
insta // @\_brittanylupton
youtube // Brittany Lupton
tiktok // brittanylupton
YouTube vids
how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout
3 BEGINNER FITNESS TIPS - Planning Workouts, Nutrition & Tracking Progress
MY 2023 MINDSET + ENERGY | reset after vacation + new merch haul + starting the year strong
Timestamps
1:00 Britt's updates
4:00 grateful for the gym
4:44 weekly review
7:40 a note for today's episode
10:10 #1: BARBELL PAD
11:55 #2: LIFTING STRAPS
13:20 #3: ANKLE STRAPS
15:20 #4: LONG RESISTANCE BANDS
17:36 #5: GLUTE RESISTANCE BAND
19:05 #6 JUMPING ROPE
20:37 #7 LIFTING BELT
22:07 #8 GYM BAG
24:50 #9 SHOES
28:59 #10 REUSABLE WATER BOTTLE
30:16 #11 HEADPHONES
32:49 #12 PRE WORKOUT
38:24 #13 STRONG MINDSET
39:08 #14 PLAYLIST
39:50 #15 TRAINING PROGRAM
41:00 Britt's NEW Strength Program & Challenge
43:00 bonus items
44:40 what you DON'T need
46:30 MONTHLY GIVEAWAYS
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Tune in to hear Britt's guide for how we've going to live our our healthiest & happiest Summer! Tune in to hear her 5 habits you can start today. Plus, some exciting updates & what's in store!
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insta // @\_brittanylupton
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YouTube vids
how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout
3 BEGINNER FITNESS TIPS - Planning Workouts, Nutrition & Tracking Progress
MY 2023 MINDSET + ENERGY | reset after vacation + new merch haul + starting the year strong
Timestamps
02:20 today’s ep
02:30 weekly update
03:10 the 200 club
06:55 Britt’s recent training
10:00 review of the week
11:08 Habit #1: MAKE TIME FOR FREE TIME EVERY SINGLE DAY
14:48 Habit #2: FOCUS ON WHAT YOU WANT
16:55 Habit #3: PRACTICE GRATITUDE
20:22 Habit #4: DRINK YOUR WATER & GET OUTSIDE
23:10 Habit #5: FIND EXERCISE & MOVEMENT YOU ENJOY
26:50 health is more than what you look like; it’s how you feel
27:40 new things coming!
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This week's episode is dedicated to our younger selves. Britt reads through your words of wisdom & reflections from lessons learned over the years. Grab a pen & paper, because this just might be the note-to-self you've been needing to hear.
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Follow Britt
insta // @\_brittanylupton
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YouTube vids
how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout
3 BEGINNER FITNESS TIPS - Planning Workouts, Nutrition & Tracking Progress
MY 2023 MINDSET + ENERGY | reset after vacation + new merch haul + starting the year strong
Timestamps
1:00 what's in store for today's episode
2:40 word of the week: reflection
2:50 review of the week
5:30 reflect with Britt
8:30 don't settle in anything...
10:03 don't fight to get out of the hard seasons...
16:49 you don't have to know who you are yet...
17:55 your body is incredible,,,
21:40 it doesn't mean what the mean girl from HS or younger years thought of you...
22:40 it gets better....
23:11 you are enough,,,
23:49 keep pushing on the dark days...
24:00 opinions of others & fear of failure..
24:30 there's more room for failure than you think...
27:02 it's never too late to start your journey...
28:30 timelines & deadlines...
29:50 surround yourself with good energy...
30:49 better days ahead...
31:25 learn to be in solitude before you pour into others...
33:55 people come & go for a reason...
35:25 don't restrict...
36:15 don't waste any time not being you
37:00 britt's note to her younger self
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Tune in to hear the behind the scenes of the gymshark lift Manchester event.
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YouTube vids
how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout
3 BEGINNER FITNESS TIPS - Planning Workouts, Nutrition & Tracking Progress
MY 2023 MINDSET + ENERGY | reset after vacation + new merch haul + starting the year strong
Timestamps
Contact Us
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Trainer Britt is in the HOUSE & this week she is spilling all the details on HOW you can structure & build your own workouts!! Grab a notepad & get ready to chat about different training styles, compound lifts, warm-up's, workout splits, reps, sets, & more!
Train with Me! Start Your 7-Day Free Trial on my App Today!
SHOP GYMSHARK use code: BRITT
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Follow the podcast
Follow Britt
insta // @\_brittanylupton
youtube // Brittany Lupton
tiktok // brittanylupton
YouTube vids
how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout
3 BEGINNER FITNESS TIPS - Planning Workouts, Nutrition & Tracking Progress
MY 2023 MINDSET + ENERGY | reset after vacation + new merch haul + starting the year strong
Timestamps
2:18 weekly updates
5:50 any movement is better than no movement
7:30 COMPOUNDS
11:40 warm-up's & mobility
13:01 dynamic movements
20:30 CREATING YOUR WORKOUT SPLIT
20:37 pick how many days/week
25:30 REP & SET RANGES
28:11 drop sets
31:10 pyramid
32:30 weekly challenge
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We LOVE reading your gym stories & this week, that's exactly what we're doing! Join Britt & Darian to chat about taking action, kind exchanges from strangers, falls & fails, gym crushes, broken toes, tipping machines, new gym friends, advice & more!
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Follow Britt
insta // @\_brittanylupton
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YouTube vids
3 BEGINNER FITNESS TIPS - Planning Workouts, Nutrition & Tracking Progress
5 REASONS YOU MAY NOT BE SEEING RESULTS | things I wish I knew earlier in my fitness journey
MY 2023 MINDSET + ENERGY | reset after vacation + new merch haul + starting the year strong
Timestamps
01:21 word of the week: action
03:50 review of the week
6:20 better brother betrayal
9:00 lockless leg press
10:13 baby on board
12:44 the hair sniffer
15:00 intermission
16:00 face into bar faceplant
22:18 the eagle has landed
24:20 a wholesome gym love story
25:50 two sweet strangers
31:00 gym crush toe crush
34:00 sweet gym story
36:20 mom or bff
36:40 trainer trash
38:00 bathroom blamer
38:25 barfing brother
39:00 father-son fart
39:30 leg press tipper
40:40 name mix up
41:10 never stop
42:10 Darian's challenge of the week
43:00 review to grow the fam
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This week, Britt's sitting down for a little Spring cleaning pep talk! Get ready to look at where you can level things up in your life, as Britt shares 3 simple ways you can create big changes this season.
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insta // @\_brittanylupton
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YouTube vids
3 BEGINNER FITNESS TIPS - Planning Workouts, Nutrition & Tracking Progress
5 REASONS YOU MAY NOT BE SEEING RESULTS | things I wish I knew earlier in my fitness journey
MY 2023 MINDSET + ENERGY | reset after vacation + new merch haul + starting the year strong
Timestamps
01:00 recent travels
3:48 word of the week: trust
4:30 weekly review
5:48 #1 - spring clean your life
15:25 #2 - do it for you
23:30 #3 - grow your roots & bloom
24:15 what if I can?
27:55 it's never too late
Contact Us
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This week, Britt sits down with someone who became a fast friend & is an absolute light in this space... Hayden Britt! From middle school, to college athletics, Hayden shares the good, the bad, & the beauty of her fitness journey through routines, healthy habits, rest, life transitions, & more!
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insta // @haayyydden
tiktok // haayyddeen
YouTube vids
3 Beginner Fitness Tips - Planning Workouts, Nutrition & Tracking Progress
MY 2023 MINDSET + ENERGY | reset after vacation + new merch haul + starting the year strong
Timestamps
00:40 today's guest
1:14 quick disclaimer for today's episode
1:58 word of the week: communication
3:00 weekly review
5:30 BEAM love
6:55 routines
9:20 Hayden's fitness journey
12:00 *struggling with food & body image*
13:00 recovery through weightlifting
14:40 teaching healthy habits to the next generation
19:15 rest day guilt
22:00 *vulnerable eating disorder chat*
29:00 balance
33:00 grocery shopping
39:00 transitions
42:40 what Hayden would tell her younger self
44:00 where you can find more Hayden
Contact Us
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This week, Britt is challenging your deepest & dearest gym fears! We may be on our own health & fitness journeys, but hundreds of you wrote in the SAME gym fears. Tune in to hear Britt's advice on your fears of: missing workouts, losing progress, not knowing how to use machines, having belly rolls or worrying about how you look, failing to meet a goal, increasing weight on lifts, & more. You are not alone!
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insta // @\_brittanylupton
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YouTube vids
3 Beginner Fitness Tips - Planning Workouts, Nutrition & Tracking Progress
MY 2023 MINDSET + ENERGY | reset after vacation + new merch haul + starting the year strong
Timestamps
01:10 fun & gain of the week
01:30 let's talk gym fears
03:30 weekly review
04:15: word of the week: optimism
07:40 fear of: not knowing how to use a machine
11:10 fear of: taking up too much space
13:58 fear of: having belly rolls
18:30 fear of: looking dumb
20:00 fear of: tripping on the treadmill
22:30 fear of: trying something you've never done before
24:20 fear of: never finding a routine that will work for me
26:30 fear of: losing progress
29:20 fear of: guilt
30:25 fear of: trying my hardest but failing to hit goals
35:38 fear of: increasing weight
Contact Us
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With the first EVER double date on the Podcast, Britt + Darian are joined by Brynley + Lukas Joyner for some Fun & Gains! Tune in to chat all about routines, fitness, business, outlook, finding balance, bettering one another, creating your dream life, gratitude, & so much more!
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Shop Gymshark *NEW* CODE: BRITT for 10% OFF!
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Brynley's Instagram: @brynley.joyner
Lukas's Instagram: @lukasjoyner
YouTube vids
3 Beginner Fitness Tips - Planning Workouts, Nutrition & Tracking Progress
MY 2023 MINDSET + ENERGY | reset after vacation + new merch haul + starting the year strong
Timestamps
00:37 Britt's Gymshark 66 event recap
03:32 DISCOUNT CODE: BRITT
04:14 word of the week: optimism
05:26 weekly review
06:30 today's episode
09:20 welcome Brynley & Lucas
14:40 meet Brynley
15:27 meet Lucas
24:30 do good
25:50 Brynley & Lucas' business
32:29 routines
44:00 outlook
48:30 balancing life
56:30 creating your dream life
1:02:00 gratitude
1:04:50 one thing you'd tell your younger self
1:07:00 get 1% better every day
Contact Us
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This week, Britt is joined by the one and only Kate Thomas aka @daileylifts hailing all the way from Canada to share some gym girl advice w/ a side of maple syrups! Tune in to hear the two chat about how to hit a PR, lifting for fun, getting comfortable & building confidence, learning to love yourself, approaching your gym crush, what looking "toned" really means, & more!
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3 Beginner Fitness Tips - Planning Workouts, Nutrition & Tracking Progress
MY 2023 MINDSET + ENERGY | reset after vacation + new merch haul + starting the year strong
Timestamps
0:56 word of the week: ambition
1:30 weekly review
2:30 welcome KATE
6:25 Kate's background
8:30 lifting for fun
12:00 how Kate got into lifting
16:30 getting comfortable & building confidence
21:10 Kate's pre-gym routine
23:40 how Kate's mindset has changed
33:00 how to warm up for a PR
46:00 limits
50:28 GYM GIRL ADVICE
51:00 how to trust the process
51:55 know-it-all's
54:19 how to approach a gym crush
57:30 how to tone vs build muscle
1:03:05 birth control & gains
1:07:30 guilt over skipping the gym
1:13:00 something Kate would tell her younger self
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Whether you sit at a desk all week or squat with your toddler, we've got Dr. Dan, Doctor of Physical Therapy on the pod for some fun & gains! Tune in to chat all about mobility & range of motion, how & how not to stretch, pain & common injuries, ankle flexion & knees over toes, foam rolling, TikTok, longevity, when to go see a DPT & more!
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3 Beginner Fitness Tips - Planning Workouts, Nutrition & Tracking Progress
MY 2023 MINDSET + ENERGY | reset after vacation + new merch haul + starting the year strong
Timestamps
00:48 today's guest!
4:17 word of the week: resilient
4:55 weekly review
7:24 welcome Dr. Dan!
10:00 what is a Physical Therapist
13:00 MOBILITY
14:40 for those who sit through the day
23:00 improving squat depth
25:00 ankle mobility
28:30 knees over toes
31:30 STRETCHING
34:00 when & when to NOT static stretch
37:00 common issues
39:00 Dr. Dan's favorite stretches
41:45 TikTok myth busting
47:55 when to go see a PT
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Coach/CPT Britt is in the house this week, sharing The 3-R's of Training, plus a bonus... REST! Listen in to chat all things Refueling, Rolling Out, & Remodeling! Tune in to chat about frunks, recovery, hydration, nutrition, counting your wins, foam rolling tips, Britt's fav static/dynamic stretches, longevity & the WHY behind these building blocks of training!
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3 Beginner Fitness Tips - Planning Workouts, Nutrition & Tracking Progress
MY 2023 MINDSET + ENERGY | reset after vacation + new merch haul + starting the year strong
Timestamps
00:40 Certification chit chat
01:30 The 3 R's: Refuel, Rolling Out, & Remodeling
2:50 word of the week: Rest
4:40 hang in there
7:20 Britt's upcoming event with GYMSHARK
10:00 we're living the days we once wished for
12:15 weekly review
14:00 #1: Refueling
14:17 hydration
15:30 salt/electrolytes
16:20 nutrition
18:30 how to be mindful of portion sizes without tracking
21:10 britt's take on 80/20
23:45 #2: Foam Rolling
24:00 SMR/Self Myofascial Release
24:50 Britt's foam rolling
26:15 #3: Remodeling
27:15 static & dynamic stretching
28:00 lower body
32:12 upper body
34:00 longevity
37:28 3R Recap!
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Prepare to declare 2023 as a year of confidence! Tune in to hear Britt & Golden chit chat about common things gym girlies face on the day to day. From sweat stains to wandering around like a lost puppy, this episode will help you feel less alone in the gym!
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3 Beginner Fitness Tips - Planning Workouts, Nutrition & Tracking Progress
MY 2023 MINDSET + ENERGY | reset after vacation + new merch haul + starting the year strong
Timestamps
1:20 word of the week: priority
3:00 weekly review
5:00 Golden's path
7:48 finding confidence
10:50 it's all mental/mindset
15:20 discipline
17:00 the fear of getting bulky
19:50 normalize these common gym girl stuggles
21:00 sweating
25:00 it's your world
26:00 failing weight
29:30 ego lifting
32:00 favorite lifts
33:30 this or that: gym edition
33:40 colorful vs black lifting plates
34:15 color vs black gym fits
35:00 shorts vs leggings
36:44 energy drinks vs coffee
38:50 solo vs buddy lifts
40:50 fav genres
39:10 advice for your younger self
44:00 failure
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This week, we're reading YOUR *gym* HOT TAKES! Tune in to hear Britt & Darian take on your controversial gym topics like dating as a gym girlie, gym culture/life, optimal exercises, white shoes, shoulder shrugs, singing out loud, gym music, skipping the gym, & more!
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3 Beginner Fitness Tips - Planning Workouts, Nutrition & Tracking Progress
MY 2023 MINDSET + ENERGY | reset after vacation + new merch haul + starting the year strong
Timestamps
2:05 word of the week: growth
3:00 take that first step
3:30 review of the week
4:00 SUBMIT A GYM BRO
5:45 2 hours workouts
7:55 back days vs leg days
8:40 how many sets left
11:00 gym music
13:00 using two machines
16:00 shrugs
17:00 empty gyms
15:55 white shoes
19:00 farting in the gym
20:30 shorts over leggings & sour over sweet
30:40 don't re-rack
22:00 gym life
23:40 being a gym girlie makes dating harder
27:40 January resolutioners
28:30 optimal exercises
31:00 dancing & singing out loud
32:00 gym as a hobby
34:00 missing the gym
37:30 darian's hot take
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The fun & gains are back with our second episode of season two! This week, Britt's sharing FIVE fitness tips & mindset shifts for you to put into practice this year. Tune in to hear about having a plan, bad days, why something is better than nothing, training, nutrition, and more!
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3 Beginner Fitness Tips - Planning Workouts, Nutrition & Tracking Progress
MY 2023 MINDSET + ENERGY | reset after vacation + new merch haul + starting the year strong
Timestamps
0:58 word of the week: persistence
2:20 fun & gains segment
7:20 TIP #1: have a plan & plan for bad days
10:15 TIP #2: each day is a fresh start
12:15 TIP #3: something is better than nothing
16:07 TIP #4: progressive overload & training properly
24:06 TIP #5: try new foods & cook in two's
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WE ARE BACK & kicking off season 2 with some fun & gains that you can take into the gym with you this year! britt's sharing her gym girl starter pack, chatting about supplements & training, gym etiquette & gym terms, preparation & confidence, plus, her gym routine!
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Vlogmas Day 1 - Holiday Reset Routine, Glutes, Groceries
Vlogmas Day 2 - Podcast, Errands
Vlogmas Day 3 - Gymshark Haul, Workout, Convert
Timestamps
02:23 share YOUR fun & gains
02:40 weekly review
03:55 #1 PICKING A GYM
05:47 #2 PREPARE
14:20 #3 CONFIDENCE
17:55 #4 GYM ETIQUETTE
24:00 #5 GYM TERMS
29:11 #6 SUPPLEMENTS
30:30 #7 GYM ROUTINE
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In honor of wrapping up season 1 of the Fun & Gains podcast, tis the season for a Q&A! Join britt & darian for a jolly time as they answer some of your hand picked gym questions!
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Vlogmas Day 1 - Holiday Reset Routine, Glutes, Groceries
Vlogmas Day 2 - Podcast, Errands
Vlogmas Day 3 - Gymshark Haul, Workout, Convert
Timestamps
1:00 weekly fun & gains
4:00 year 1 overviews
6:50 weekly review
8:26 fav & least fav exercises
10:30 tips on lifting heavier
16:20 mindset when missing the gym
19:00 how to stay fit while in school
23:00 REP (rate of perceived exertion)
27:00 favorite gym & fav workout
28:35 staying motivated in the cold
30:20 supplements
36:20 motivation
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grab your headphones for a walk down memory lane with britt, as she reflects on her 2022 eras in the gym & life!
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Week of Workouts: Busy Girl Edition
Nashville Podcast Event Weekend
Timestamps
00:35 season break announcement
01:50 pod love
2:25 vlogmas
2:50 weekly review
4:10 GYM ERA #1 - building my quads era
6:22 GYM ERA #2 - just show up era
8:50 GYM ERA #3 - yoga britt era
10:45 GYM ERA #4 - grandma 3000's era
12:45 GYM ERA #5 - halter bra era
13:35 GYM ERA #6 - tucked-up hoodie era
14:10 GYM ERA #7 - moderate bulk era
17:50 LIFE ERA #1 - oatmeal era
19:10 LIFE ERA #2 - slippers era
19:55 LIFE ERA #3 - travel era
21:32 LIFE ERA #4 - no power & no water
25:10 LIFE ERA #5 - cider mill era
26:45 LIFE ERA #6 - chef era
28:33 LIFE ERA #7 - podcast era
29:10 LIFE ERA #8 - taking risks
32:50 appreciating the good & the bad
35:19 new partnerships
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this week's Fun & Gains guest is by far the strongest yet— Mike Yewdell who is the founder of BEAM. He joins britt & darian to chat about righting the wrongs of the supplement industry, protecting the consumer, what goes into a supplement, giving back, living in the present, facing challenges & the power of attitude. Mike named BEAM after the cancer treatment that saved his life & we are honored to share more about his story & a company that always goes the extra mile while already doing so much good.
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Watch the VLOG here
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Timestamps
02:30 meet Mike
07:30 darian the straight shooter
09:00 the supplement process
13:30 flavor testing
16:15 how BEAM came to be
17:40 Mike's battle
20:40 chemotherapy
23:00 living in the present
24:40 all challenges have a reason
28:40 Mike's stem cell transplant
29:40 fear, positivity, attitude
39:30 philanthropy
44:00 supplement transparency & testing
48:59 the farm to shaker process
56:55 one piece of advice mike would give his younger self
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Gymshark BLACK FRIDAY SALE: Shop my support link
GSBRITTANY20 additional 20% off on orders over $100
grab some green bean casserole (the og's know) & join us for an episode that will send you into the holiday weekend with an attitude of gratitude! tune in as britt & darian share the moments that made your day.
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Week of Workouts: Busy Girl Edition
5am Fall Morning Routine
My Fitness Journey
Timestamps
2:00 thanksgiving plans
3:15 weekly review
5:20 win #1: mindset shift
7:19 win #2: wedding woman
9:00 win #3: legging sisters
10:40 win #4: spilling suspicions tea
14:16 win #5: strength gains
15:35 win #6: conscious king
16:50 win #7: taking care
17:45 win #8: bench win
19:00 win #9: cardio junky to gym rat
20:40 win #10: oh, Canada
23:10 win #11: mac and cheese
23:58 win #12: sweet scooper
28:15 win #13: job well done
29:20 win #14: rewarding rescue
32:40 win #15: quad queen
33:59 win #16: do what's best for you
37:20 win #17: keep going
39:00 win #18: gym fam
40:55 win #19: we all belong
44:30 special guest
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tune in to hear a recap of britt's podcast trip to Nashville, plus some tips & answers to your most asked influencer questions!
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Timestamps
1:00 Nashville
3:00 weekly review
6:15 Thursday
10:00 Friday
14:00 Saturday
16:30 event recap
22:40 influencer tips with Britt
23:10 camera/filming tips
26:59 podcast tips
32:30 just go for it!
YouTube vids
Week of Workouts: Busy Girl Edition
5am Fall Morning Routine
My Fitness Journey
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grab your hot cocoa & cozy up for a chill, solo episode for the soul! britt is sharing 4 reminders to pick you up this week (plus 2 bonus reminders from everyone's favorite guest!)
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TIMESTAMPS:
01:50 upcoming podcast event
04:10 weekly review
05:45 REMINDER #1 - TAKE CARE OF YOURSELF
06:18 PHYSICALLY
10:30 MENTALLY
12:00 EMOTIONALLY
14:14 TIP #2 - TAKE BREAKS FROM TECHNOLOGY
18:30 TIP #3 - MAKE TIME FOR LOVED ONES
23:37 TIP #4 - SLOW PROGRESS IS STILL PROGRESS
28:00 are you a squatter, or not-er
29:30 treadmill hacks
33:30 Vinny's bday recap
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NOV. 12 // NASHVILLE PODCAST EVENT TICKETS: CLICK HERE
today, britt is sharing 3 TIPS for letting go of guilt & enjoying the holiday season, WHILE keeping healthy habits in mind! You do NOT have to miss out this season & you also don't have to wait until the new year to work towards living a healthy lifestyle! Hear more details about the Podcast event & Brittany's November challenge, too!
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0:55 FIRST EVER F&G PODCAST EVENT!
2:27 Britt's 2nd piece of BIG NEWS.. BEAM!
4:28 weekly review
5:12 going through it
7:20 holiday season
8:20 dark mornings
10:00 how to have a guilt free holiday season
11:55 TIP #1 - BE PRESENT
15:00 being out of routine
16:13 TIP #2 - ONE 'BAD' DAY DOESN'T RUIN YOUR PROGRESS
18:00 life shouldn't be based around what you look like
19:58: TIP #3 - GET A ROUTINE
20:23 britt's November challenge on the App
21:20 navigate the holidays guilt-free
YouTube vids
Week of Workouts: Busy Girl Edition
5am Fall Morning Routine
My Fitness Journey
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In the spirit of Halloweekend... grab your candy corn and listen in as britt & darian read your SPOOKY gym stories! Stay safe out there, and remember to be aware, trust your gut, and stand up for yourself both in & out of the gym!
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Timestamps
2:00 darian’s fun & gains of the week
3:50 britt’s fun & gains of the week
5:00 Podcast BIRTHDAY BASH in Nashville
6:20 weekly review
7:30 beware of beta-alanine (& cheap pre)
10:30 the buggin door banger
12:15 ghost in the graveyard
14:10 the great Hawaiian Halloween centipede
17:15 spooky, cringe & inappropriate
21:10 the spotting creeper
24:30 white van watcher weirdness
27:10 the window tapper
29:45 tiny dancer in cursive
32:50 ghost story
35:00 stare right back
36:15 throw him the peace sign
38:30 thanks father
41:40 my racetrack is ready
45:15 darian’s tips for gym safety
46:40 STAND UP FOR YOURSELF
YouTube vids
Week of Workouts: Busy Girl Edition
5am Fall Morning Routine
My Fitness Journey
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Grab your apple cider, cinnamon donuts & pumpkin spice because this week we're diving into ALL things FIT GIRL FALL! Britt sits down with the @girlswithgoalspod twins to chat realistic routines & time management, priorities, mindset shifts, dropping stress & guilt, in's vs out's, doing what you want & Fall-ing in love with your life this season!
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Timestamps
00:20 a word from Britt
1:00 NEW at-home & dumbbells only program
2:00 current programs
4:10 Fall in Michigan
5:00 Fit Girl Fall
7:50 weekly review
9:30 meet AnnCatherine & Caroline!
14:00 fitness journeys
38:30 making friends
41:45 what's in vs out for a fit girl fall
50:30 workout guilt
59:40 falling in love with your life
YouTube vids
5am Fall Morning Routine
Small Changes That Made All The Difference
My Fitness Journey
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All aboard the mobility train! There's no one way to move & this week Britt's determined to get you upside down & out of your comfort zone with the strength, calisthenics & mobility queen, @LittleTFitness aka Taylor! Get ready to chat tricks, mental blocks, how & where to start, plus a fun mobility challenge!
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Follow Taylor
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Timestamps
01:50 spice up your training
2:25 weekly fun & gains segment
3:40 weekly review
5:40 welcome Taylor!!
6:30 all about Little T
12:20 tricks
16:00 getting over mental blocks
19:00 a week of training & filming
21:45 mobility & flexibility
25:30 fun collabs
27:00 tips for getting a handstand/press
29:00 common handstand mistakes
31:50 tips for getting into calisthenics
33:20 mobility challenge
35:20 what Taylor would tell her younger self
YouTube vids
My Mobility Routine
Small Changes That Made All The Difference
My Fitness Journey
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This weeks guest is bringing all of the inspiration to fuel your week with some good old this-or-that fun & all of the self worth gains. Erin Killeen, aka @etkfit, joins Britt to chat about having your own back, reality checks, how to quit comparing, gym confidence, mindset, leaving unhealthy relationships, training splits, support systems & so much more!
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@funandgains.podcast
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insta // @etkfit
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Timestamps
00:30 today’s guest
01:00 fun segment
01:59 gain segment
03:00 review of the week
04:55 WELCOME ERIN
06:20 Erin’s transformation
09:00 falling in love with training
14:20 find your thing
16:00 confidence in the gym
20:15 quit comparing
23:10 toxic relationships
26:10 mindset & discipline
28:40 Erin’s training split
30:10 a moment for the calves
32:00 Erin’s treadmill desk
33:00 warm-up’s
33:50 fav gym shoes
38:45 fitness trends
42:40 fitness in college
45:36 how Erin met her boyfriend
49:30 training together or solo
51:40 support systems
53:00 self worth
55:20 planner or wing it
55:20 pre workout or energy drink
56:55 high socks or low socks
57:10 calling or texting
58:00 clean as you cook or end clean-up
59:10 Denver
59:00 movies or shows
01:02:55 one thing Erin would tell her younger self
YouTube vids
My Reset Routine
Small Changes That Made All The Difference
My Fitness Journey
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This week, the one & only Meg Squats sits down with Britt for some fun & all the strength gains! Get ready to chat about getting strong, body recomposition, plateaus & how to accurately gage your progress, meal prep, pre & postnatal training, finding balance, non-negotiables & more!
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Timestamps
00:40 today’s guest
1:30 fun & gains segment
3:10 weekly review
7:30 welcome Meg
8:00 Meg’s specialties
9:50 strength training
11:30 how Meg got started
15:00 finding power in strength
19:20 pregnancy & training
25:00 the important of science
28:30 knowing your scope
30:30 Meg’s supplement company
37:10 Creatine
38:00 Examine.com
43:18 Olympic medalists
47:00 teamwork
48:40 how Meg finds balance
50:00 Meg’s non-negotiables
52:00 meal prep
55:17 dining out
57:40 being a mom
58:50 body recomposition
1:02:30 plateaus
1:04:40 key progress indicators
1:07:40 what Meg would tell her younger self
1:10:58 where to find more Meg!
YouTube vids
My Reset Routine
Small Changes That Made All The Difference
My Fitness Journey
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it's a week for mobility, mentally handling missing the gym, pursuing fitness without it consuming your life, how to become a CPT, balancing motherhood or a busy 9-5 schedule, fixing muscle imbalances & so much more as britt answers some of your most asked gym girl questions! we are also celebrating 1 MILLION downloads! thank YOU for listening!
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Timestamps:
00:15 one million
1:00 podcast tour
2:00 new Gymshark
4:16 review of the week
5:28 Why is mobility important & how do I start?
16:45 How to mentally handle a day where the gym doesn’t happen
18:55 How to pursue a fitness goal without it consuming your life
25:40 How to become a Certified Personal Trainer
28:33 How to not stress about your fitness journey when life is changing
33:14 How to balance mom life or a 9-5 job
37:14 How to fix muscle imbalances
YouTube vids
My Reset Routine
Small Changes That Made All The Difference
My Fitness Journey
Contact Us
hello@funandgainspodcast.com
Advertising Inquiries: https://redcircle.com/brands
Privacy & Opt-Out: https://redcircle.com/privacy
In a world where living your healthiest & happiest life can feel overwhelming, britt is sharing the 5 things you can always come back to. Get ready to talk mindset, hydration, proper nutrition, moving your body & staying consistent!
Train with BrittStart Your 7 Day Free Trial Today!
Shop GymsharkShop my favorite Gym Fits!
Supplements: code BRITT saves you 10% at checkout.
Timestamps
00:30 the fundamentals
1:15 sharing our fun & gains of the week
2:50 reflection
3:30 gratitude
4:00 weekly review
5:00 starting out is hard
6:12 TIP #1 - MENTAL HEALTH
7:15 the comparison game
8:00 come as you are
10:25 our minds give up before our bodies
10:55 TIP #2 - HYDRATION
11:30 take care of yourself in the simple ways
14:15 TIP #3 - NUTRITION
14:45 nutrient dense foods
16:00 macronutrients
17:47 micronutrients
18:20 eat healthy to be healthy over skinny
20:38 TIP #4 - MOVEMENT
24:00 training resources
25:58 TIP #5 - CONSISTENCY
27:10 it adds up
27:45 why you should ditch perfection
29:30 the only checklist you need
YouTube vids
My gym routine & tips for beginners:
https://youtu.be/Zg4X4clW_Vo
My fitness journey:
https://youtu.be/ulqafyeEKqk
Week of workouts:
https://youtu.be/sedCYV7Xknk
Follow the podcast
@funandgains.podcast
Follow Britt
insta // @_brittanylupton
youtube // Brittany Lupton
tiktok // brittanylupton
Contact Us
hello@funandgainspodcast.com
Advertising Inquiries: https://redcircle.com/brands
Privacy & Opt-Out: https://redcircle.com/privacy
This week, everyone's fav co-host is back to read more of your gym stories! Listen in as Britt & Darian cover everything from serenades to stepper fails, high school hour to head bonks, hip thrusts, texts, cubby notes & more!
Train with BrittStart Your 7 Day Free Trial Today!
Shop GymsharkShop my favorite Gym Fits!
Supplements: code BRITT saves you 10% at checkout.
Timestamps
1:01 britt’s fun & gains segment
1:50 darian’s fun & gains segment
2:30 weekly review
3:30 gym story time
3:40 stepper fail
5:54 ACL serenade
8:56 did you get my text
12:04 jail time
16:10 treadmill trip
17:35 the smith machine skull crusher
19:54 not the neck
21:48 treadmill takeover
23:00 underhand overhand
25:10 ancestors
26:59 peach emojis
29:20 high school hour
30:55 head bonk
32:28 talking smack
35:59 fuzzy tickle
38:00 hip thrust commentary
40:10 I have another set
43:08 cubby note
44:40 darian’s closing thoughts
YouTube vids
My gym routine & tips for beginners:
https://youtu.be/Zg4X4clW_Vo
My fitness journey:
https://youtu.be/ulqafyeEKqk
Week of workouts:
https://youtu.be/sedCYV7Xknk
Follow the podcast
@funandgains.podcast
Follow Britt
insta // @_brittanylupton
youtube // Brittany Lupton
tiktok // brittanylupton
Contact Us
hello@funandgainspodcast.com
Advertising Inquiries: https://redcircle.com/brands
Privacy & Opt-Out: https://redcircle.com/privacy
britt is back for a solo episode to get you out of your head & pick you up off of the ground if you've been knocked down in life. In order to grow, learn, or progress in anything, you’re going to fail along the way! Failure is never an end, it’s an opportunity and today’s episode is your reminder to try again & keep showing up. Britt shares a personal story about how you can truly do anything you set your mind to when you refuse to quit.
Train with BrittStart Your 7 Day Free Trial Today!
Shop GymsharkShop my favorite Gym Fits!
Supplements: code BRITT saves you 10% at checkout.
Timestamps
1:10 no power, no problem
3:10 core challenge + britt's training app
3:50 weekly review
5:15 failure
7:30 goals take time
8:00 story time
13:20 try again
15:20 being enough regardless of the outcome
20:00 don’t give up
21:10 work hard behind the scenes
24:10 there will always be excuses
26:25 what if I fail?
29:00 failure is essential
30:20 keep showing up
YouTube vids
My gym routine & tips for beginners:
https://youtu.be/Zg4X4clW_Vo
My fitness journey:
https://youtu.be/ulqafyeEKqk
Week of workouts:
https://youtu.be/sedCYV7Xknk
Follow the podcast
@funandgains.podcast
Follow Britt
insta // @_brittanylupton
youtube // Brittany Lupton
tiktok // brittanylupton
Contact Us
hello@funandgainspodcast.com
Advertising Inquiries: https://redcircle.com/brands
Privacy & Opt-Out: https://redcircle.com/privacy
it's a week for dating advice, sleep tips, maintenance, favorite memories, breaking through mental barriers and so much more as darian & britt answer your most asked questions!
Join Britt's 6 Week CORE CHALLENGE (last chance!)
Timestamps
00:55 welcome back Darian
1:40 weekly #fun with Darian
4:11 weekly #gains with britt
4:35 BRITT’S 6-WEEK CORE CHALLENGE
9:00 the lying boyfriend
12:50 how d&b knew they were ‘the one’
24:20 sleep schedule tips
27:20 favorite things Vinny does
29:00 does Darian get recognized
31:15 what sports d&b played in HS
32:40 favorite memories together
36:10 maintaining, cutting, surplus
40:00 how chores are divided
41:45 where d&b would live
42:40 how to start a convo with your gym crush
44:10 how to hype one another up
46:30 mental barriers
52:00 communication
53:20 advice on balance
Britt's TRAINING APP: https://brittanylupton.app
YouTube vids
My Reset Routine
Small Changes That Made All The Difference
My Fitness Journey
Follow the podcast
@funandgains.podcast
Follow Britt
insta // @_brittanylupton
youtube // Brittany Lupton
tiktok // brittanylupton
Contact Us
hello@funandgainspodcast.com
Advertising Inquiries: https://redcircle.com/brands
Privacy & Opt-Out: https://redcircle.com/privacy
ladies (& gentlemen) start your engines because the fun & gains podcast is in for a WILD ride this week! darian is back to read your submissions of "he's a 10, but...", the two also review your red flags & green flags in relationships. Charge up those headphones & bring us to the gym for what might go down as your most fun lift sesh yet.
Train with BrittStart Your 7 Day Free Trial Today!
Shop GymsharkShop my favorite Gym Fits!
Supplements: code BRITT saves you 10% at checkout.
Timestamps
00:30 D & B catch up
2:15 fun & gain of the week
6:00 weekly review
8:05 HE'S A 10, BUT...
8:20 nose pickers
9:50 rewracking weights
10:10 date nights
10:20 gift giver
10:44 open mouth chewers
11:20 eyes but won't talk
11:40 2x leg day
12:30 mixes your pre
13:30 grunts
13:50 short-shorts
14:30 champagne flute calves
15:05 super handy
16:10 facebook fighter
16:19 claps when flights land
17:00 body odor
17:40 toe shoes
18:55 animal hater
19:30 hairy toes
20:00 butt crack
20:15 RED FLAGS vs GREEN FLAGS
20:50 close minded
21:40 how you treat your mom
22:50 calls his mom every day
24:30 cargo shorts
25:00 hates fruits & veggies
25:25 leaves you on read but active on socials
26:40 rude
27:20 manners
29:33 I like it when girls wear...
34:10 likes other girls bikini pics
35:35 rewracking weights
35:55 made it home safe
36:19 puts shopping cart away
36:50 gets the door for you
38:00 can talk through difficult things
39:00 respecting boundaries
39:40 making jokes at your expense
40:45 early morning reminder
41:05 teaches new things
42:00 tells you not to apologize for emotions
43:20 recognizes the gym gains
44:00 BRITT'S CORE CHALLENGE
Britt's TRAINING APP: https://brittanylupton.app
YouTube vids
My Reset Routine
Small Changes That Made All The Difference
My gym routine & tips for beginners:
https://youtu.be/Zg4X4clW_Vo
My fitness journey:
https://youtu.be/ulqafyeEKqk
Week of workouts:
https://youtu.be/sedCYV7Xknk
Follow the podcast
@funandgains.podcast
Follow Britt
insta // @_brittanylupton
youtube // Brittany Lupton
tiktok // brittanylupton
Contact Us
hello@funandgainspodcast.com
Advertising Inquiries: https://redcircle.com/brands
Privacy & Opt-Out: https://redcircle.com/privacy
this week, britt is sharing her favorite ways to meal plan, grocery shop & find success when it comes to nutrition. get ready to chat about building a dinner menu, figuring out your staple items & how the macronutrient composition of your meals can be a game changer!
Train with BrittStart Your 7 Day Free Trial Today!
Shop GymsharkShop my favorite Gym Fits!
Supplements: code BRITT saves you 10% at checkout.
Timestamps
2:00 fun & gain of the week
4:00 gym anxiety
6:00 feeling parenthood
10:40 review of the week
13:00 TIP 1 - Make your menu for the week
14:00 dinner ideas
15:00 create your shopping list
15:50 budget
21:07 TIP 2 - Have your staples
21:30 britt's staple breakfasts
22:50 TIP 3 - Succeed with the science of nutrition
24:40 nutrient dense foods
25:20 micros & macros
25:40 minding meal composition
27:10 high fiber foods
27:50 healthy fats
28:15 britt's morning oats
32:10 britt's staples
37:00 knowledge is power
YouTube vids
My gym routine & tips for beginners:
https://youtu.be/Zg4X4clW_Vo
My fitness journey:
https://youtu.be/ulqafyeEKqk
Week of workouts:
https://youtu.be/sedCYV7Xknk
Follow the podcast
@funandgains.podcast
Follow Britt
insta // @_brittanylupton
youtube // Brittany Lupton
tiktok // brittanylupton
Contact Us
hello@funandgainspodcast.com
Advertising Inquiries: https://redcircle.com/brands
Privacy & Opt-Out: https://redcircle.com/privacy
whether you're in a rut, feel like you've fallen out of your normal groove, want to learn how to build a solid routine, or you just want to improve your current one... THIS episode is for you! britt is sharing her top 5 steps for feeling confident & in control of her lifestyle!
Train with BrittStart Your 7 Day Free Trial Today!
Shop GymsharkShop my favorite Gym Fits!
Supplements: code BRITT saves you 10% at checkout.
Timestamps
00:30 a note from Britt
1:00 fun of the week
1:50 gains of the week
2:05 weekly review
6:20 STEP #1 - start the first 10 min. of your day with you-time
7:40 no phone
8:00 alone time
10:00 stop the A.M. phone panic
11:30 STEP #2 - prepare & prep
13:30 preparation is powerful
14:00 gym program/plan
15:26 groceries
17:00 schedule your week
18:10 STEP #3 - follow the 1-touch rule
21:00 everything in your house should have a home
24:30 STEP #4 - take action
25:40 go get your goals
26:40 keep your promises to yourself
27:20 building confidence
27:40 STEP #5 - remember that it takes time
28:00 rebuild habits
30:30 there will always be sacrifice
32:20 keep showing up
33:40 come hang on the pod Instagram
34:00 enjoy where you are
YouTube vids
My gym routine & tips for beginners:
https://youtu.be/Zg4X4clW_Vo
My fitness journey:
https://youtu.be/ulqafyeEKqk
Week of workouts:
https://youtu.be/sedCYV7Xknk
Follow the podcast
@funandgains.podcast
Follow Britt
insta // @_brittanylupton
youtube // Brittany Lupton
tiktok // brittanylupton
Contact Us
hello@funandgainspodcast.com
Advertising Inquiries: https://redcircle.com/brands
Privacy & Opt-Out: https://redcircle.com/privacy
Part Two of Britt's Fitness Journey. Two episodes back, britt shared allllll about her fitness journey! Although there are countless lessons we learn along the way, britt wanted to bring you 5 tangible things that have held true over the years! if you've ever struggled with mindset, self talk, nutrition, training or playing the long game, this episode will make you feel a little less alone! Listen to part one here
Train with BrittStart Your 7 Day Free Trial Today!
Shop GymsharkShop my favorite Gym Fits!
Supplements: code BRITT saves you 10% at checkout.
00:45 britt's fitness journey
2:20 new recap
3:50 family roles
4:20 connect & unplug
4:40 routine struggles
5:50 review of the week
7:30 #1 MENTAL HEALTH
9:10 #2 POSITIVE SELF TALK
10:26 gym anxiety
12:11 catch your inner chatter
12:50 our minds give-up first
13:50 don’t hate yourself into anything
16:35 #3 NUTRITION IS KEY
20:10 Britt’s nutrition approach
25:30 give yourself time
26:30 #4 PROGRESSIVE OVERLOAD
33:30 #5 HEALTHY FOR LIFE
37:55 next week’s episode
Amazon Links: https://www.amazon.com/shop/_brittanylupton
YouTube vids
Small changes that gave me big results:
https://youtu.be/BLALg7QIzzs
My fitness journey:
https://youtu.be/ulqafyeEKqk
My gym routine & tips for beginners:
https://youtu.be/Zg4X4clW_Vo
Follow the podcast
@funandgains.podcast
Follow Britt
insta // @_brittanylupton
youtube // Brittany Lupton
tiktok // brittanylupton
Contact Us
hello@funandgainspodcast.com
Advertising Inquiries: https://redcircle.com/brands
Privacy & Opt-Out: https://redcircle.com/privacy
It's a beautiful day to be alive as the fun & gains fam is humbled to welcome Whitney Simmons to the podcast! britt & whit go deep about feeling alone, falling in/out of love with the gym, lifestyle evolution, taking years for yourself, dating, stigmas around mental health, the female fitness industry, trends, life online, fear of starting & more, before answering some of YOUR rapid fire q's.
Train with BrittStart Your 7 Day Free Trial Today!
Shop GymsharkShop my favorite Gym Fits!
Supplements: code BRITT saves you 10% at checkout.
Timestamps
2:26 paving the way
4:00 rejection
5:30 how YouTube began
6:50 leaving the desk job
9:45 evolution
15:00 taking years for yourself
17:05 thoughts on the female fitness industry
17:40 TikTok toxicity
18:20 female fitness industry
20:50 preventative health
21:20 the gym is an escape
22:05 falling in & out of love with the gym
23:30 mental health
26:00 body comments
27:15 love who you are
31:20 speaking up about depression
35:10 support & connection online
36:40 you will make it out of this
39:00 stigmas
41:50 what keeps Whit going in this space
46:46 rapid fire Q's
47:12 working out while on vacay
47:32 fav color in Whitney Collection
47:59 fav place to get oversized T's
48:37 go-to song
49:36 most underrated green flags
49:55 first GymShark items
50:11 how you knew you found the one
51:00 shorts or leggings
51:11 pre-workout or no pre-workout
52:15 fav thing about your dogs
53:00 will Britt get a pet
53:35 fav desserts
53:45 fav summer read
54:20 where the crawdads sing
55:30 when Whit met Taylor Swift
56:18 fav shows
57:35 fav vacation
58:11 fav platform
59:40 where to find more Whitney
YouTube vids
My gym routine & tips for beginners:
https://youtu.be/Zg4X4clW_Vo
My fitness journey:
https://youtu.be/ulqafyeEKqk
Week of workouts:
https://youtu.be/sedCYV7Xknk
Follow the podcast
@funandgains.podcast
Follow Whitney Simmons
insta // @whitneyysimmons
youtube // Whitney Simmons
Follow Britt
insta // @_brittanylupton
youtube // Brittany Lupton
tiktok // brittanylupton
Contact Us
hello@funandgainspodcast.com
Advertising Inquiries: https://redcircle.com/brands
Privacy & Opt-Out: https://redcircle.com/privacy
This week Britt sits down for a long awaited episode about her fitness journey. Fitness isn't a before & after when it becomes a lifestyle. Our bodies are for life, and it’s not an end game, it’s a way of living. So, love yourself through the process, & take time to build yourself healthy habits now that you will use for the rest of your life. Each stage is beautiful, & our bodies are amazing.
Train with BrittStart Your 7 Day Free Trial Today!
Shop GymsharkShop my favorite Gym Fits!
Supplements: code BRITT saves you 10% at checkout.
01:37 weekly recap
2:44 yoga fridays
6:00 britt's fitness journey
6:35 britt's upbringing
9:00 loving yourself from the beginning
11:40 2018
12:40 navigating the internet
13:22 nutrition talk
16:43 tracking macros
22:00 pregnancy
22:30 gluten-free
24:50 weight gain
26:00 pregnancy hate
28:40 doctors orders
30:10 tired/skipping gym while pregnant
32:16 pregnancy is gradual
33:05 postpartum
34:40 low points
38:12 getting back into exercise
40:30 growth through motherhood
41:40 fitness journey timeline
42:45 give yourself grace & time
43:35 health is more than what you look like
44:11 nutrition survival mode
45:20 feeling like Britt again
46:40 California
47:50 getting stronger
49:35 Michigan
51:31 mental & physical health
53:00 bulking & cutting
53:50 britt's bulk
54:48 increasing protein
55:48 gaining without tracking
58:40 this is for you
59:30 love yourself through the process
59:57 build habits for life
1:01:05 there is no secret
Amazon Links: https://www.amazon.com/shop/_brittanylupton
YouTube vids
Small changes that gave me big results:
https://youtu.be/BLALg7QIzzs
My fitness journey:
https://youtu.be/ulqafyeEKqk
My gym routine & tips for beginners:
https://youtu.be/Zg4X4clW_Vo
Follow the podcast
@funandgains.podcast
Follow Britt
insta // @_brittanylupton
youtube // Brittany Lupton
tiktok // brittanylupton
Contact Us
hello@funandgainspodcast.com
Advertising Inquiries: https://redcircle.com/brands
Privacy & Opt-Out: https://redcircle.com/privacy
it's a week for pinky gains, as Queen Britt & King Darian sip some luke-warm tea and share your confessions. Tune in to hear about handsome gym men, summer camp mishaps, P-Fit fails, tag-along thongs, befriending cute gym bros, angry middle aged men & more!
Train with BrittStart Your 7 Day Free Trial Today!
Shop GymsharkShop my favorite Gym Fits!
Supplements: code BRITT saves you 10% at checkout.
Timestamps
01:00 weekly update
5:00 weekly review
7:30 the cuter older brother
10:07 he had a whole kid
12:34 the handsome gym BF
18:20 have your non-negotiable list
19:14 do not flush pads
21:00 P-Fitt fails
26:50 the tag-along thong
31:12 how to approach cute gym bros
35:17 the middle aged angry man
39:40 family
41:00 try something new
YouTube vids
My gym routine & tips for beginners:
https://youtu.be/Zg4X4clW_Vo
My fitness journey:
https://youtu.be/ulqafyeEKqk
Week of workouts:
https://youtu.be/sedCYV7Xknk
Follow the podcast
@funandgains.podcast
Follow Britt
insta // @_brittanylupton
youtube // Brittany Lupton
tiktok // brittanylupton
Contact Us
hello@funandgainspodcast.com
Advertising Inquiries: https://redcircle.com/brands
Privacy & Opt-Out: https://redcircle.com/privacy
This Summer is all about living in the moment on the F&G podcast, and this week Britt is back to share 3 tips for your healthiest & happiest summer yet! Tune in to chat about changing routines & missing workouts, getting outside, sunscreen & water, day trips & time away, living life & being grateful for the phase of life we are in right now!
Train with BrittStart Your 7 Day Free Trial Today!
Shop GymsharkShop my favorite Gym Fits!
Supplements: code BRITT saves you 10% at checkout.
Timestamps
1:57 LA Gymshark recap
2:40 time flies
6:00 quality connection
8:50 gym time
10:10 girls night
12:00 Britt’s YouTube video
14:01 ROUTINE CHAT
14:55 TIP 1 - Live in the moment
16:50 TIP 2 - Don’t “wait until…”
23:20 Britt’s Healthy Girl Summer TIPS
33:15 TIP 3 - Make a bucket list
38:10 review of the week
Amazon Links: https://www.amazon.com/shop/_brittanylupton
YouTube vids
LA/GymShark VLOG:
https://youtu.be/MdGYxCc0fDM
My gym routine & tips for beginners:
https://youtu.be/Zg4X4clW_Vo
My fitness journey:
https://youtu.be/ulqafyeEKqk
Follow the podcast
@funandgains.podcast
Follow Britt
insta // @_brittanylupton
youtube // Brittany Lupton
tiktok // brittanylupton
Contact Us
hello@funandgainspodcast.com
Advertising Inquiries: https://redcircle.com/brands
Privacy & Opt-Out: https://redcircle.com/privacy
This week, britt is bringing the one and only Kylie Ross behind the mic for some fun & gains! Kylie talks about college soccer, overcoming injuries, training for life outside of sports, building confidence, summer goals, owning what makes you unique & more!
Train with BrittStart Your 7 Day Free Trial Today!
Shop GymsharkShop my favorite Gym Fits!
Supplements: code BRITT saves you 10% at checkout.Timestamps
1:50 weekly recap
2:28 gym ick
7:20 sports
9:20 mental me-time
11:30 trying pilates
14:20 gym vibes
15:29 Kylie’s app
20:10 secret project
23:00 overcoming injuries
31:30 hot girl/healthy girl summer
32:40 summer tips
36:20 share a goal for summer
37:15 confidence = keeping promises
40:27 rapid fire Q’s
41:50 best sweet tooth cravings
41:58 sports bra
44:00 bloating
49:00 cellulite
53:00 selflessness through motherhood
54:00 advice Kylie would give her younger self
54:20 own your uniqueness
YouTube vids
My gym routine & tips for beginners:
https://youtu.be/Zg4X4clW_Vo
My fitness journey:
https://youtu.be/ulqafyeEKqk
Week of workouts:
https://youtu.be/sedCYV7Xknk
Follow the podcast
@funandgains.podcast
Follow Kylie Ross
insta // @_kylieross
youtube // Kylie Ross
tiktok // kylieross_
Follow Britt
insta // @_brittanylupton
youtube // Brittany Lupton
tiktok // brittanylupton
Contact Us
hello@funandgainspodcast.com
Advertising Inquiries: https://redcircle.com/brands
Privacy & Opt-Out: https://redcircle.com/privacy
hot girl summer is out...and HEALTHY girl summer is in. this summer we're working on removing the guilt we have around this time of year. we are all too hard on ourselves to look a certain way, but it's time to realize that health is how you FEEL. not how you look. join britt & nat as they talk about all things healthy girl summer, tips, affirmations and positive self talk, favorite recipes, grocery staples and more!
Train with BrittStart Your 7 Day Free Trial Today!
Shop GymsharkShop my favorite Gym Fits!
Supplements: code BRITT saves you 10% at checkout.
Timestamps
2:10 Reviews of the week
3:30 welcome Natalia
5:20 All about Natalia
7:10 Bali
10:00 affirmations
12:40 don't scroll in the morning
14:47 Summer guilt
20:10 getting out of your head
22:00 That Girl Trend
23:10 what does health mean to me?
28:00 you can have both
31:40 diet culture
35:20 unfollow to unlearn
36:30 find what works for you
39:50 fav recipes
46:50 Whole Foods vs TJoes
48:30 grocery staples
51:43 one thing you'd tell your younger self
YouTube vids
My gym routine & tips for beginners:
https://youtu.be/Zg4X4clW_Vo
My fitness journey:
https://youtu.be/ulqafyeEKqk
Week of workouts:
https://youtu.be/sedCYV7Xknk
Follow the podcast
@funandgains.podcast
Follow Natalia
Tiktok: @nataliaaseliger
Instagram: @natsneatteats
Youtube: Natalia Seliger
Follow Britt
insta // @_brittanylupton
youtube // Brittany Lupton
tiktok // brittanylupton
Contact Us
hello@funandgainspodcast.com
Advertising Inquiries: https://redcircle.com/brands
Privacy & Opt-Out: https://redcircle.com/privacy
Join Britt & her bestie Katie as they answer your gym girl advice! The two chat about starting their fitness journey together, friendship, finding confidence, training routines, dating advice, being comfortable alone, body changes, good habits & more!
Train with BrittStart Your 7 Day Free Trial Today!
Shop GymsharkShop my favorite Gym Fits!
Supplements: code BRITT saves you 10% at checkout.
Timestamps
1:24 meet Katie
5:24 let the fitness begin
8:40 no right to comment on a woman’s body or weight
11:00 called OUT
14:20 how it started
20:00 tips for new gym goers
21:40 new gym nerves
23:45 finding confidence in the gym
25:00 training routines
30:15 the power of mindset
32:05 comfort zones
33:25 ANSWERING YOUR GIRL ADVICE
33:55 How to get into a 5am gym routine
37:50 Dating advice
42:40 Being comfortable alone
45:30 Newly married
48:48 Fear of body changes through pregnancy
54:30 Balancing running & lifting
1:03:25 good habits
1:04:20 what Katie would tell her younger self
1:07:00 No time for rudeness
YouTube vids
My gym routine & tips for beginners:
https://youtu.be/Zg4X4clW_Vo
My fitness journey:
https://youtu.be/ulqafyeEKqk
Week of workouts:
https://youtu.be/sedCYV7Xknk
Follow the podcast
@funandgains.podcast
Follow Katie
@_katie.stone
Follow Britt
insta // @_brittanylupton
youtube // Brittany Lupton
tiktok // brittanylupton
Contact Us
hello@funandgainspodcast.com
Advertising Inquiries: https://redcircle.com/brands
Privacy & Opt-Out: https://redcircle.com/privacy
This week, Britt's back for a solo episode to chat all about how our training can change, just as our goals do! Tune in to chat about body building, resistance training, powerlifting, yoga, pilates & more! There is no "one way" to workout, choose exercise and movement into your life in a way that you love and that fits your lifestyle.
Britt's NEW app: https://brittanylupton.app
Timestamps
01:05 weekly update
5:50 Disney recap
9:00 life is a rollercoaster
12:30 health as a whole
13:10 training styles change with our goals
15:50 the problem with blanket statements around training
19:19 body building
25:05 power lifting
27:40 pilates
30:15 Britt’s definition of fitness
36:30 review of the week
YouTube vids
My gym routine & tips for beginners:
https://youtu.be/Zg4X4clW_Vo
My fitness journey:
https://youtu.be/ulqafyeEKqk
Week of workouts:
https://youtu.be/sedCYV7Xknk
Follow the podcast
@funandgains.podcast
Follow Britt
insta // @_brittanylupton
youtube // Brittany Lupton
tiktok // brittanylupton
Contact Us
hello@funandgainspodcast.com
Advertising Inquiries: https://redcircle.com/brands
Privacy & Opt-Out: https://redcircle.com/privacy
It's the return of YOUR juicy gym stories! Britt & Darian are back, reading your tales from the iron jungle. Join in to hear about love stories & making the first move, fire alarms & treadmill trips, trusting your gut & boundaries, setbacks & more!
Britt's NEW app: https://brittanylupton.app
Timestamps
01:01 review of the week
3:00 pit fuzz
5:20 the kind compliment
8:50 the squat rack curler
11:40 boundaries
19:25 fire alarm frenzy
21:45 make the first move
26:35 treadmill trippin
2840 Darian’s dumbbell drop
30:40 vulnerability
34:00 always trust your gut
39:30 kneecap smash
41:55 be happy where you are
45:30 going deep with B&D
50:40 setbacks
55:44 TRIGGER WARNING food mindset, restriction, overeating, binging
1:01:50 SKIP AHEAD
1:02:10 write-in next time!
YouTube vids
My gym routine & tips for beginners:
https://youtu.be/Zg4X4clW_Vo
My fitness journey:
https://youtu.be/ulqafyeEKqk
Week of workouts:
https://youtu.be/sedCYV7Xknk
Follow the podcast
@funandgains.podcast
Follow Britt
insta // @_brittanylupton
youtube // Brittany Lupton
tiktok // brittanylupton
Contact Us
hello@funandgainspodcast.com
Advertising Inquiries: https://redcircle.com/brands
Privacy & Opt-Out: https://redcircle.com/privacy
Britt is here to help you ditch the, "I"ll starting over tomorrow" mindset for Summer, and for good! Tune in to chat about why over-compensating is counterintuitive, nutrition on vacation, why Britt never skips breakfast, listening to & caring for your body, hunger cues, progress, mindset shifts & more!
Britt's NEW app: https://brittanylupton.app
Timestamps
00:28 Weekly recap
00:50 Charleston
1:20 the grind
3:10 self worth & work
5:30 vacation adventures
7:28 Britt’s NEW TRAINING APP
8:20 what programs is Britt offering?
9:30 recipes & new workouts
9:50 log your workouts
10:08 warm-up’s & cool-down’s
10:26 categories
11:24 SIGN UP for Britt’s App!
13:00 “I’ll start over tomorrow”
14:00 Over compensating
15:50 Eating on vacation
17:30 groceries
18:30 eat breakfast
19:00 each day is a fresh start
21:00 listen to your body’s cues
24:00 take care of your body
24:35 micros & macros
25:00 change your mindset
25:40 progress looks different for everybody
28:00 mental progress & mindset shifts
30:37 Darian’s reviews of the week
32:45 EMAIL YOUR JUICY GYM STORIES!
YouTube vids
My gym routine & tips for beginners:
https://youtu.be/Zg4X4clW_Vo
My fitness journey:
https://youtu.be/ulqafyeEKqk
Week of workouts:
https://youtu.be/sedCYV7Xknk
Follow the podcast
@funandgains.podcast
Follow Britt
insta // @_brittanylupton
youtube // Brittany Lupton
tiktok // brittanylupton
Contact Us
hello@funandgainspodcast.com
Advertising Inquiries: https://redcircle.com/brands
Privacy & Opt-Out: https://redcircle.com/privacy
This week, Darian & Britt and bringing their own questions for some fast (& furious) fun & gains! Tune in to hear them chat about patience & living in the moment, happy places, careers, pet-peeves, either-or’s & more!
Timestamps
00:45 Darian’s celebration
1:30 time for a break
1:45 App updates
2:45 patience
5:27 enjoy being where you are, now
6:48 pursue your dreams
7:45 britt’s current dream
8:27 darian’s current dream
11:30 Q&A time!
11:41 Which comic character or celeb does Darian resemble?
13:52 What is Britt’s favorite place on earth?
15:20 What would Britt be if she weren’t in this space?
19:30 What reality TV show would Darian be on?
22:00 Rapid fire Q’s for Darian
22:30 Rapid fire Q’s for Britt
28:10 reviews of the week
YouTube vids
My gym routine & tips for beginners:
https://youtu.be/Zg4X4clW_Vo
My fitness journey:
https://youtu.be/ulqafyeEKqk
Week of workouts:
https://youtu.be/sedCYV7Xknk
Follow the podcast
@funandgains.podcast
Follow Britt
insta // @_brittanylupton
youtube // Brittany Lupton
tiktok // brittanylupton
Contact Us
hello@funandgainspodcast.com
Advertising Inquiries: https://redcircle.com/brands
Privacy & Opt-Out: https://redcircle.com/privacy
Take a seats F&G fam, because class is in session! This week, Britt is going over 20 gym terms that every gym goer should know. Test your knowledge as we walk through the most popular abbreviations, workout splits, EMOM's, pump covers, drop sets, DOMS & so many more!
Britt's NEW app: https://brittanylupton.app
Timestamps
00:30 weekly update
2:00 reviews
3:16 class is in session
4:00 abbreviations: BB KB DB
4:40 push/pull
5:00 pull day
5:50 push day
6:16 a workout split
6:55 PR/PB
8:10 1RM
10:55 EMOM
13:10 pump cover
14:20 DOMS
14:47 acute muscle soreness
17:10 hypertrophy
18:00 ROM
19:50 AMRAP
20:50 sets X reps
22:20 RPE
23:35 drop set
25:11 compound & super set
26:20 compound & isolation exercises
YouTube vids
My gym routine & tips for beginners:
https://youtu.be/Zg4X4clW_Vo
My fitness journey:
https://youtu.be/ulqafyeEKqk
Week of workouts:
https://youtu.be/sedCYV7Xknk
Follow the podcast
@funandgains.podcast
Follow Britt
insta // @_brittanylupton
youtube // Brittany Lupton
tiktok // brittanylupton
Contact Us
hello@funandgainspodcast.com
Advertising Inquiries: https://redcircle.com/brands
Privacy & Opt-Out: https://redcircle.com/privacy
Coordinate that gym fit & let down those front pieces, because today Britt is joined by Hebe Hiom! The two respond to your gym stories & share their advice on topics like consistency, patience & playing the long game.
Britt's NEW app: https://brittanylupton.app
Timestamps
4:10 Meet Hebe!
4:48 Juggling it all
7:10 Starting a gym
9:02 In-person training
15:12 Hebe’s favorite way to train
17:08 How to start working with GymShark
21:12 Gym girl chat
21:40 Camel toe
23:20 Washing gym clothes
24:10 Picking gym outfits
25:10 Makeup
25:35 Go-to hair styles
27:52 How to feel confident in the gym
30:08 Where & how to start in the gym
32:45 How to get over beginner gym anxiety
35:31 Advice for a bad workout
38:050 Struggling with motivation
41:20 Gym Story: The Critical Trainer
40:45 Gym Story: Greasy PT Story
47:30 Gym Story: Squat Rack Stare
48:40 Gym Story: Respecting Boundaries
52:08 Gym Story: You Do You
55:30 We’re our hardest critic
58:06 Fear of having too much muscle
59:50 Intuitive eating to maintain
1:00:02 Gym Story: Inappropriate Compliments
1:04:20 Have patience
1:05:10 Consistency is the key
1:05:40 Play the long game
1:07:40 Skinny isn’t health
1:09:30 What Hebe would tell her younger self
YouTube vids
My gym routine & tips for beginners:
https://youtu.be/Zg4X4clW_Vo
My fitness journey:
https://youtu.be/ulqafyeEKqk
Week of workouts:
https://youtu.be/sedCYV7Xknk
Follow the podcast
@funandgains.podcast
Follow Hebe
insta // @hebehiompt
Follow Britt
insta // @_brittanylupton
youtube // Brittany Lupton
tiktok // brittanylupton
Contact Us
hello@funandgainspodcast.com
Advertising Inquiries: https://redcircle.com/brands
Privacy & Opt-Out: https://redcircle.com/privacy
Pencil in this week's episode & grab a notepad— Britt is joined by Sal Di Stefano of MindPump (the #1 podcast world wide for science-based fitness information) to bust some of the biggest myths when it comes to women and weight lifting. Sal talks metabolism, hormones, getting toned, progressive overload, soreness, nutrition, muscle memory, life lessons, strength training at all ages & so much more.
Timestamps
00:40 health is for life
1:24 today’s episode
3:00 grab a notepad
4:00 MindPump
4:30 Sal’s story
7:00 strength training
9:16 why women are scared to lift weights
11:20 misled weight loss
12:50 cardio
14:40 muscle vs fat in the body
15:55 women have been sold a false narrative
16:30 how rare it is to be a super muscle gainer
19:20 the fear of weight lifting
22:27 it’s empowering to be strong
25:32 fitness fanatics vs average gym goer
27:30 2-3 days of exercise per week
28:40 don’t rely on motivation
32:50 when you love the journey, the destinations take care of themselves
37:00 exercise should fit
39:45 why you shouldn’t be surviving your workouts
40:30 using soreness as an indicator of a workout
45:10 progressive overload
47:14 muscle memory
49:39 what you learn through lifting
51:00 the positive effect of strength training on hormones
55:47 feeding & fueling your body
59:30 repair your metabolism first
01:00:19 build a strong foundation first
01:02:40 cheat meals
01:00:00 no balance vs balance
01:09:30 how to rebuild your relationship with food
01:10:40 awareness & impulse eating
01:13:25 Sal’s take on intuitive eating
01:15:00 4 stages of learning
01:17:10 ruining your progress & punishment
01:18:10 treat yourself like you would your child
01:18:40 what Sal would tell his younger self
01:19:45 self-love over self-hate
YouTube vids
My gym routine & tips for beginners:
https://youtu.be/Zg4X4clW_Vo
My fitness journey:
https://youtu.be/ulqafyeEKqk
Week of workouts:
https://youtu.be/sedCYV7Xknk
Follow the podcast
@funandgains.podcast
Follow MindPump
insta // @mindpump
twitter // @mindpumpsal
Follow Britt
insta // @_brittanylupton
youtube // Brittany Lupton
tiktok // brittanylupton
Contact Us
hello@funandgainspodcast.com
Advertising Inquiries: https://redcircle.com/brands
Privacy & Opt-Out: https://redcircle.com/privacy
Raise your spoons & give a warm welcome to the one n' oatly, @TracesOats! In addition to his good vibes & viral recipes, Trace is bringing the fun & oatmeal gains to the podcast this week. The two reunite to chat about Oatmeal Boy's experience with becoming TikTok famous, burnout, creativity in the kitchen, cooking fails, high school sports & records, under-recovering & enjoying every moment.
Timestamps
4:20 meet Trace
5:10 oatmeal
11:50 staying true to yourself
12:10 TikTok thoughts
13:20 burnout
15:30 Trace’s fav oatmeal recipes
20:00 cooking & filming fails
26:00 how Trace creates recipes
27:50 food phases
30:20 Senioritis
32:30 leaving sports
39:30 move your body
41:30 under recovering
47:00 prom
47:30 one thing Trace would tell his younger self
48:46 shows vs movies
49:00 britt's fav type of oats
YouTube vids
My gym routine & tips for beginners:
https://youtu.be/Zg4X4clW_Vo
My fitness journey:
https://youtu.be/ulqafyeEKqk
Week of workouts:
https://youtu.be/sedCYV7Xknk
Follow the podcast
@funandgains.podcast
Follow Trace
insta // @tracesoatsts
tiktok // tracesoats
Follow Britt
insta // @_brittanylupton
youtube // Brittany Lupton
tiktok // brittanylupton
Contact Us
hello@funandgainspodcast.com
Advertising Inquiries: https://redcircle.com/brands
Privacy & Opt-Out: https://redcircle.com/privacy
Britt's celebrating another year of gains with an extra fun episode, featuring some of YOU! Tune in, as Darian & Britt chat about pump-up songs, finding balance, gym romance, fad diets, motherhood, burnout, discipline & so much more. A big thank you to Hallie, Milly & Olivea, Taylor, Ruby, Katelyn, Ally & Megan— our F&G fam is a special one!
Timestamps
00:28 Today's special episode
2:58 Review of the week
5:20 Welcome Hallie!
10:55 Britt’s big sock plans
13:00 Advice for your 20 y/o self
20:20 Favorite pump-up song
27:60 Mentally, emotionally, physically proud
39:45 Meet Milly & Olivia!
45:20 Hard times on social media
51:00 Mottos to live by
57:00 Balance
1:01:50 Welcome Taylor!
1:06:19 Gym romance
1:12:30 Finding a partner that supports & shares a healthy lifestyle
1:15:15 Meet Ruby!
1:18:20 Fad diets
1:25:30 Fur babies
1:26:50 Role models
1:29:00 Welcome Katelyn!
1:31:40 Eating enough & meal prepping for a busy mom
1:34:50 New moms
1:39:55 Meet Ally!
1:40:55 Nurse life
1:42:12 Sober life
1:48:30 Advice for burnout
1:54:03 Welcome Megan!
1:56:26 Working moms
1:58:02 Being a boy mom
2:01:30 Working on self discipline
YouTube vids
My gym routine & tips for beginners:
https://youtu.be/Zg4X4clW_Vo
My fitness journey:
https://youtu.be/ulqafyeEKqk
Week of workouts:
https://youtu.be/sedCYV7Xknk
Follow the podcast
@funandgains.podcast
Follow Britt
insta // @_brittanylupton
youtube // Brittany Lupton
tiktok // brittanylupton
Contact Us
hello@funandgainspodcast.com
Advertising Inquiries: https://redcircle.com/brands
Privacy & Opt-Out: https://redcircle.com/privacy
We are all at different stages of our fitness journey, but mindset is what fuels how far we'll each go. Whether you're looking in a rearview mirror of lessons & growth, or have nothing but the open road ahead of you— this week's episode will have takeaways for every gym goer.
Timestamps
00:30 gym tips
1:08 Britt’s wild night
2:40 for the mom’s out there
3:30 acts of daily discipline
5:40 The different Gym Goers
7:30 Britt’s journey
8:15 imposter syndrome & gym-timidation
12:00 do not be discouraged
13:28 TIP #1 - DESTINATION VS JOURNEY
14:45 loving the journey
15:30 I hit my goal, what now?
16:20 food & nutrition
18:40 TIP #2 - WEIGHT VS FORM
19:10 training for yourself instead of others
19:55 TIP #3 - RUSHING VS TRAINING WITH INTENTION
22:29 TIP #4 - PERFECTION VS LETTING GO
25:51 TIP #5 - EXPECTING VS MAINTAINING
28:20 the power of discipline
32:00 pod fam love & reviews
YouTube vids
My gym routine & tips for beginners:
https://youtu.be/Zg4X4clW_Vo
My fitness journey:
https://youtu.be/ulqafyeEKqk
Week of workouts:
https://youtu.be/sedCYV7Xknk
Follow the podcast
@funandgains.podcast
Follow Britt
insta // @_brittanylupton
youtube // Brittany Lupton
tiktok // brittanylupton
Contact Us
hello@funandgainspodcast.com
Advertising Inquiries: https://redcircle.com/brands
Privacy & Opt-Out: https://redcircle.com/privacy
You delivered the FUN questions, so Britt & Darian are bringing the GAINS this week with their answers! The two sit down for a long awaited Q&A to chat about how they met, how they support one another, kids, social media, working out, dealing with finances, marriage, favorite grocery staples, balancing schedules & so much more!
Timestamps
00:40 What’s in store for today’s episode
1:10 Darian’s weekly recap
5:55 Review of the week
6:50 How did Britt & Darian meet?
11:55 Where do Britt & Darian want to live once Darian graduates?
13:03 Vinny’s birth story
14:20 Do you guys prefer training together or solo?
15:20 Balancing schedules & planning together
18:10 Supporting one another
20:45 Are you making your own fitness app?
21:10 Darian’s skincare routine
21:50 How Britt started social media
26:40 Britt’s social media advice
27:30 Pre-workout & supplements
31:05 Favorite weekly grocery staples
36:50 Dealing with finances
40:00 How to “do it all”
45:50 What is the best piece of marriage advice?
49:30 Darian’s parting words
YouTube vids
Family Vlog:
https://youtu.be/zIvhbCe5ipY
Vinny's Birth Story:
https://youtu.be/M04KIBp5Lrw
Britt + Darian's last Q & A:
https://youtu.be/U93IJUxxnZQ
Follow the podcast
@funandgains.podcast
Follow Britt
insta // @_brittanylupton
youtube // Brittany Lupton
tiktok // brittanylupton
Contact Us
hello@funandgainspodcast.com
Advertising Inquiries: https://redcircle.com/brands
Privacy & Opt-Out: https://redcircle.com/privacy
today's episode is all about what to do on those days we are feeling unmotivated. motivation only takes us so far. then it is down to discipline, habits, and consistency. Britt shares her top tips on adding discipline and consistency in her life.
Timestamps00:55 motivation comes & goes
2:50 discipline
3:20 fitness audiences
5:00 different/new life phases
5:10 the issue with ‘you-vs-you’ mentality
6:20 24-hours in a day
9:30 ~ DISCIPLINE ~
12:15 #1 SET REALISTIC GOALS
15:20 confidence is keeping promises
16:30 set goals when you are unmotivated
18:18 #2 PUT YOUR GOALS WHERE YOU CAN SEE THEM
19:13 #3 PRACTICE DAILY DILIGENCE
20:38 how to practice small acts of diligence
23:29 #4 SET A TIMER
25:03 know your strengths & weaknesses
26:48 rewards & little pep talks
27:50 #5 FORGIVE YOURSELF & MOVE FORWARD
29:50 ~ CONSISTENCY ~
30:42 #1 CONSISTENCY IS NOT PERFECTION
32:00 mistakes & bad days
33:15 am I the only one!?
33:50 find the good
35:16 #2 GET ENOUGH SLEEP
36:20 it all adds up
36:40 #3 REWARD YOURSELF
37:25 #4 GIVE YOURSELF TIME
38:46 #5 KEEP PROMISES TO YOURSELF
41:00 review of the week
Follow the podcast@funandgains.podcastFollow Brittinsta // @_brittanylupton youtube // Brittany Lupton tiktok // brittanyluptonNEW MERCH: www.brittanylupton.com/merchContact Us
hello@funandgainspodcast.com
Advertising Inquiries: https://redcircle.com/brands
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This week, DJ KOC aka Keltie O'Connor is blessing your speakers for some fun & gains! Britt & Keltie get real and raw about life in your 20's, pressures & timelines, fitness after sports, exploring your passions, boundaries, scaling back & so much more!
Timestamps00:20 Arnold recap
2:36 review of the week
3:20 this weeks guest
5:20 new headphones
7:00 who is Keltie O’Connor
10:25 running
14:20 college sports
15:00 post-career syndrome
15:36 identity crisis
17:50 fitness after sports
19:55 your 20’s
23:40 pressure
28:07 boundaries
36:10 do less
40:10 treat your creativity like a muscle
42:17 filling your cup
45:30 see both sides
46:10 DJ KOC
55:22 Scaling back
57:20 one thing Keltie would tell her younger self
58:40 explore your passions
59:40 rest doesn’t always look like doing nothing
1:01:45 go drink your water
1:03:50 where to find more Keltie
NEW MERCH: www.brittanylupton.com/merch
Keltie's Insta: @keltieoconnorKeltie's YouTube:Keltie O'Connor Keltie's TikTok: @keltieoconnor
Follow the podcast@funandgains.podcastFollow Brittinsta // @_brittanylupton youtube // Brittany Lupton tiktok // brittanyluptonContact Us
hello@funandgainspodcast.com
Advertising Inquiries: https://redcircle.com/brands
Privacy & Opt-Out: https://redcircle.com/privacy
It's the most dramatic episode in Fun & Gains history— gym bros tell all, is here! This week, Britt is joined by Darian (GOAT husband & father) and their good friend Bobby (fulltime gym bro & part time firefighter) to answer your deepest, darkest questions. The gentlemen share their thoughts on male body image, approaching your gym crush, gym rivals, grunts, choosing a spotter, attractive things girls do in the gym, sweat marks, staring & so much more.
Timestamps
00:25 welcome back Darian
2:05 NEW MERCH DROP
2:09 britt’s going to the Arnold
2:50 don’t grocery shop hungry
4:58 today’s guest
6:50 today’s episode
7:06 who is bobby?
12:00 firefighter bobby
13:50 getting into the gym
15:50 male body image
20:50 attractive things girls do in the gym
21:40 butt slaps from bros
23:10 when a girl asks for a spot, do you think she is hitting on you?
25:28 strategy when asking for a spotter
27:15 male nips
28:40 gym bro outfit rules
32:29 how do you determine who your gym rival is?
36:45 what causes the grunt vs the snake hiss
51:40 approaching your gym crush
46:00 staring
49:40 britt’s timberlands
50:50 most attractive muscle on a woman
54:50 Sweat marks
55:00 Leg press
1:00:00 re-racking weights
1:04:10 matching sets on girls
1:05:35 continuing your workout when your gym crush walks in
1:05:55 asking a gym bro for help
1:07:10 macro counter
1:08:00 Bobby’s bulk
1:12:30 speed round
1:18:00 advice for new gym go-ers
NEW MERCH: www.brittanylupton.com/merch
YouTube vidsMy gym routine & tips for beginners:
https://youtu.be/Zg4X4clW_Vo
My fitness journey:
https://youtu.be/ulqafyeEKqk
Week of workouts:
https://youtu.be/sedCYV7Xknk
Follow the podcast@funandgains.podcastFollow Brittinsta // @_brittanylupton youtube // Brittany Lupton tiktok // brittanyluptonContact Us
hello@funandgainspodcast.com
Advertising Inquiries: https://redcircle.com/brands
Privacy & Opt-Out: https://redcircle.com/privacy
take off your pumpcovers, because this week's guest is here to spill some piping hot lukewarm tea with the fun & gains fam. Libby Christensen joins Britt to chat about influencer culture, how to become a content creator, embarrassing gym stories, brand deals & sponsorships, owning a business, & so much more!
Timestamps1:24 intro
4:38 back in the day
6:35 Britt's one regret
11:03 who is Libby
15:20 all things content creation
28:40 negatives of being an influencer
31:20 You asked, Britt & Libby spill the tea
1:24:10 Libby’s parting advice
Libby's Insta: @libbychristensenLibby's YouTube: Libby Christensen Libby's TikTok: @libbychristensenFollow the podcast@funandgains.podcastFollow Brittinsta // @_brittanyluptonyoutube // Brittany Luptontiktok // brittanyluptonContact Us
hello@funandgainspodcast.com
Advertising Inquiries: https://redcircle.com/brands
Privacy & Opt-Out: https://redcircle.com/privacy
This week, Britt sits down with mom & CPT Olivia Ostrom to chat about all things pregnancy & postpartum! The two open up about their pregnancies, sharing their take on the unknown, confidence, listening to your body, finding time for yourself, adjusting, learning as you go, saying no to negativity, asking for help, training, taking imperfect action & so much more!
Timestamps
00:30 vinny the valentine
00:40 love yourself
1:35 weekly recap
3:47 review of the week
5:55 CHALLENGE FOR THE WEEK
7:10 welcome Olivia!
8:05 all about Olivia
9:50 what Olivia does
11:20 finding time for yourself
12:28 minding nutrition
12:40 showing up to the gym to show up better
13:30 asking for help
16:50 you will never be ‘fully prepared’
17:40 training while pregnant
18:40 Listen to your body
21:10 give yourself grace
22:40 gentle movement
23:15 walking
24:30 watching your body change
26:40 feeling uncomfortable in your skin
29:40 second time around
30:05 food aversions
31:40 words of encouragement
32:38 choose excitement over negativity
35:40 postpartum
37:20 struggles
41:00 it gets easier
49:55 returning to training
43:20 hormones
45:00 be patient with your body
49:05 be kind to your body
49:30 confidence
50:47 mindset
51:55 letting go of a timeline
54:00 Olivia’s advice for her younger self
55:30 what people will remember you for
56:17 nobody cares how much you weight!
58:40 non-scale victories
59:20 take imperfect action
1:03:15 where to find more Olivia!
Love Yourself MERCH
Shop - Love Yourself Hoodies
Olivia's Insta: @oliviaostrom_Olivia's TikTok: oliviaostrom_
YouTube vids:
Pregnancy & Postpartum Q&A:
https://youtu.be/k4pFSPHME7M
How Britt's Workouts Changed:
https://youtu.be/hiHRaD_wtZU
Britt's Birth Vlog:
https://youtu.be/BFFeRvVRuXM
Follow the podcast@funandgains.podcastFollow Brittinsta // @_brittanyluptonyoutube // Brittany Luptontiktok // brittanyluptonContact Us
hello@funandgainspodcast.com
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This week, we're welcoming Alex Rice to the podcast for some fun & gains. Everyone's favorite garage gym go-er is here talk about getting comfortable in the gym, snacks, consistency, realistic routines, fav books & more. Plus, Britt & Alex cap things off with a game of fitness this-or-that!
Timestamps1:15 today’s ep
1:30 digging in today
1:45 Britt’s weekly recap
4:34 fill up your cup
6:15 WELCOME Alex
7:00 California
9:20 interaction/connection
11:20 how Alex got into fitness
15:00 early Instagram
16:20 getting comfy with a squat rack
20:00 the importance of form
20:40 mobility = confidence in form
21:50 Alex’s home gym
27:00 snow
28:00 Trader Joe’s love
29:10 nicest people
29:30 snack girls unite
30:15 favorite items
35:10 Alex’s favorite breakfast foods
38:10 sourdough
39:00 Alex's pancake game
40:55 Alex’s favorite shows
41:33 simple nighttime routines
42:20 skincare first
43:40 Alex’s favorite books
46:50 life is more than the gym
48:00 healthy lifestyle tips
48:25 consistency
48:50 “off-track”
50:00 enjoy how you workout
51:00 enjoy the foods you’re eating
52:40 fitness this or that with Alex
52:50 pre-workout or coffee
53:20 dumbbell or kettlebell
53:30 solo or workout partner
55:17 push or pull
58:15 how to start wearing shorts
59:40 upper or lower
1:00:20 morning vs night gym go-er
1:01:35 biceps or triceps
1:03:05 follow shorties
1:03:50 Alphalete or GymShark
1:04:30 Blazers or Converse
1:07:03 front squat or back squat
1:08:55 all time favorite exercise
1:09:50 what Alex would tell her younger self
1:14:14 where to find more Alex
NEW merch
Shop - Love Yourself Hoodies
Alex's Insta: @alexriceeAlex's YouTube: Alex RiceFollow the podcast@funandgains.podcastFollow Brittinsta // @_brittanyluptonyoutube // Brittany Luptontiktok // brittanyluptonContact Us
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Fill your shaker cup with some maple syrup because Makayla Anisa is here to fill your soul to the brim with some fun & g(eh)ns. In this week's episode, Britt & Makayla get real with chit chat about breakups, inner work, taking time for yourself, dating, gym confidence, self-talk, weight, photoshop & so much more.
Timestamps1:33 Britt's weekly recap
2:00 Britt's big blizzard plans
3:50 sincerely, a married mother
4:33 Valentine's Merch
5:00 love yourself through the process
6:00 Vinny's juicebar
6:40 let's welcome Makayla!
8:25 get to know Makayla
9:30 we are not alone
9:55 how Makayla got into fitness
10:50 mental health
11:30 the gym
12:30 mind & body; the inner-work
13:28 Makayla’s favorite body part to lift
15:39 getting back into a routine
16:33 getting out of your head
17:44 gym shutdown
18:05 depression
19:30 taking time for yourself
20:38 fill up your cup first
22:04 fitness: mind, body & soul
24:00 going to the gym for yourself
26:20 gym anxiety
27:40 break-ups & new relationships
29:20 choosing loneliness over comfort
32:00 take time for yourself
25:02 pay the cover charge
35:40 dating in 2022
36:33 let go of toxic relationships
37:10 phones
37:20 negative comments
37:30 TikTok
28:25 the youth
39:00 therapy
40:30 being a female in the weight room
41:00 confidence in the gym
41:30 tips for growing your gym confidence
44:15 gym fit
45:20 catch your negative self-talk
46:20 blast it & believe it
46:55 Makayla’s fav gym fits
48:25 gym intimidation
49:00 stare back
50:10 weight
53:40 lifestyle
56:35 photoshop
1:00:00 not everything you see is real
1:01:40 false promises
1:02:30 disclosure
1:03:12 hip dips are normal
1:04:17 there's nothing to be fixed
1:04:35 no hate
Links:
Shop New Merch - Love Yourself Hoodies
Makayla's Insta: @makaylaanisaMakayla's TikTok: Makayla Anisa
Follow the podcast@funandgains.podcastFollow Brittinsta // @_brittanyluptonyoutube // Brittany Luptontiktok // brittanyluptonContact Us
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Tough people last longer than tough times & today's guest is proof that you are stronger than your greatest challenges. Listen in, as Britt & Haley get deep about loss, grief, loneliness, body image, healthy & unhealthy motives, showing up for yourself & so much more.
today's episode contains conversation about loss, disordered eating & other difficult subjects
Timestamps
00:25 britt’s weekly update
1:37 britt’s new training program
2:25 beginner YouTube series
3:25 trigger warning
4:00 challenges & battles
9:00 moving to a new place
11:50 fear of the unknown
12:50 meeting new friends
13:20 slide in
14:40 haley & britt
15:30 quick fixes
17:00 Haley’s story
19:45 memories tied to places
20:00 injuries
21:00 body image
22:22 mindset shifts
23:10 disordered eating
25:20 being a caregiver & loss
28:32 don't quit
25:15 postpartum
29:55 macros & meal prep
30:41 macro knowledge
31:20 not a bikini competitor
32:08 nutrient education
33:20 the shift to nutrients
33:50 drink more water
35:00 mental health
36:40 it takes time
37:13 tears
39:00 put yourself first
41:30 the gym
42:00 keeping your word to yourself
43:05 early morning workouts
45:35 recommitting
48:00 self care is the hard choice
50:00 procrastination builds anxiety
51:00 bad body image days
52:20 OG Gymshark
53:20 haley’s go-to gym outfit
54:40 short confidence
56:50 wear the dang shorts
1:03:45 wear the sports bra
58:30 are you happy with how your body feels
59:57 one thing haley would tell her younger self
1:03:22 do something today that your future self will thank you for
1:05:20 we’re all trying out best
1:07:30 review of the week
1:08:55 where to find more Haley!
Haley's Insta: @haley_jordan_fit
Haley's YouTube: Haley Polk
Follow the podcast
@funandgains.podcast
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insta // @_brittanylupton
youtube // Brittany Lupton
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if you have ever felt overwhelmed or lost when it comes to the science of nutrition, then this is the episode for you! britt is serving up some major brain gains, going in depth on macros, micros, vitamins & minerals— WHY nutrition matters, WHAT role nutrition plays in our health & HOW you can make educated strides with using food to fuel a healthy, happy life full of fun & gains.
Timestamps
1:00 weekly recap
2:36 britt’s YouTube BEGINNER SERIES
3:10 focusing on nutrition
4:40 the big picture
5:22 education is key
6:30 macros vs micros
7:55 why’s & what’s
8:22 MICROS: fruit’s & vegetables
8:34 story time w/ britt
10:40 vitamins & minerals
11:05 vitamin A
11:35 B vitamins
13:20 earth’s vitamins
14:13 vitamin C
14:45 vitamin D
15:50 calcium
17:05 iron
17:27 potassium
18:00 YOU ARE NOT ALONE
18:15 britt’s tips
21:40 MACROS: protein, fat & carbs
22:00 CARBS
25:10 whole vs refined
25:22 PROTEIN
27:50 sources
28:50 FAT
29:20 sources
30:00 saturated vs unsaturated
30:30 omega 3’s
32:30 whole-nutrient-dense-foods
33:22 balance
34:20 get the most out of your workouts
34:30 disclaimer
35:09 SHARE THIS WITH ME!
YouTube vidsMy gym routine & tips for beginners:
https://youtu.be/Zg4X4clW_Vo
My fitness journey:
https://youtu.be/ulqafyeEKqk
Week of workouts:
https://youtu.be/sedCYV7Xknk
Follow the podcast@funandgains.podcast
Follow Brittinsta // @_brittanylupton
youtube // Brittany Lupton
tiktok // brittanyluptonContact Us
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Grab your favorite leggings or 5-inch gym shorts & get ready to own 2022— today, britt & darian are sharing 29 tips that will set you up for success in the gym. Whether you are just beginning your fitness journey, or tuning up your game plan, this episode is for you. Disclaimer: if followed correctly, this guide may or may not result in a year of serious fun & gains in the gym
Timestamps
00:20 a warm welcome
00:48 gym tips
1:55 #1 - HAVE A PLAN
2:30 why/who having a plan can help
3:00 credible sources
3:44 #2 - START SMALL
4:30 #3 - FOCUS ON FORM
5:09 technique
5:40 core
6:30 #4 - DRINK YOUR WATER
7:17 #5 - INVEST IN A PERSONAL TRAINER
8:39 #6 - NO ONE IS ACTUALLY JUDGING YOU
9:13 #7 - MIND TO MUSCLE CONNECTION
10:54 #8 - WEAR THE DANG SHORTS
11:50 #9 - WEAR OUTFITS YOU FEEL CONFIDENT IN
13:11 #10 - EVERYONE HAS BEEN A NOOB BEFORE
14:18 #11 - HAVING A WORKOUT BUDDY
17:29 #12 - FOOD IS FUEL
21:22 #13 - ASK IF YOU NEED HELP
23:12 don’t try this at home
23:33 #14 - TRACK YOUR PROGRESS
25:00 #15 - DON’T GIVE UP
26:00 #gymshark66
26:27 #16 - START WITH THE BASICS
26:36 #17 - DO NOT MISS A WARM UP
27:10 flexible muscles are strong muscles
27:54 #18 - THE BEST EXERCISE = THE ONE YOU WILL ACTUALLY DO
29:11 #19 - DON’T BE AFRAID TO FAIL
30:07 you don’t fail until you give up
31:02 #20 - FIND YOUR CORNER
31:47 #21 - MAKE A FIRE PLAYLIST
33:24 britt’s important question
34:20 #22 - JUST WALK IN
38:19 #23 - HEADPHONES & MUSIC
38:35 #24 - REST DAYS ARE IMPORTANT
39:14 #25 - DON’T LET ONE BAD DAY DISCOURAGE YOU
39:40 #26 - PATIENCE IS KEY
39:55 #27 - IF SOMETHING IS ACTUALLY HURTING YOU, STOP
42:20 #28 - EVERYONE STARTS SOMEWHERE
42:58 #29 - DO NOT COMPARE YOUR PROGRESS
46:49 what darian wants you to go comment/share
YouTube vidsMy Mobility Routine:
https://youtu.be/ms5vm_Cg2QA
My fitness journey:
https://youtu.be/ulqafyeEKqk
Week of workouts:
https://youtu.be/sedCYV7Xknk
Follow the podcast@funandgains.podcast
Follow Brittinsta // @_brittanylupton
youtube // Brittany Lupton
tiktok // brittanyluptonContact Us
hello@funandgainspodcast.com
Advertising Inquiries: https://redcircle.com/brands
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Today, we are welcoming Courtney Sarracino for some fun & gains! Britt & Court are bringing the energy & connection we all need to start this year stronger than ever. If you’re ready to chat workout splits, changing careers, ditching comparison, mental health, powerlifting, & breaking the mold then this is the episode for you.
Timestamps:
00:15 britt’s weekly recap
1:18 britt’s big new years eve
1:52 today’s guest!
4:10 welcome courtney!
6:30 get to know courtney
6:00 how court got into social media
7:00 gymshark
8:52 budapest & lawschool
11:00 the gym, an escape
12:30 arizona
14:51 why law school
16:32 the bar
18:32 heavy times & growth
20:26 pivoting & listening to your heart
23:28 court’s start to fitness
23:52 powerlifting & court’s maxes
24:40 how court trains for strength
25:08 tired of high reps
26:00 how court increases her weight
27:20 "three by five"
27:50 low reps & amraps
28:38 deload week
29:40 court’s workout split
32:58 flex on ‘em
34:35 wake up. gym. repeat.
36:40 consistency to continue progress
37:40 running & track talk
40:10 marathons
40:50 how court sets goals
42:20 just show up
43:55 stay on the road
45:40 show up for yourself
46:40 allow life to happen
47:50 realizing what you caring about
48:40 ditching comparison
51:05 owning who you are
52:20 breaking the mold
53:10 get out of your head
53:58 scrolling
55:20 britt's grand "Sunday detach"
56:00 why we shouldn’t compare
56:35 mind your feed
57:40 mental health comes first
58:30 unfollow & mute
59:45 one thing court would tell her younger self
59:50 we are all too hard on ourselves
1:01:24 court’s zero bs policy
1:02:10 protect your peace & fill up your cup first
1:04:20 finding community
1:04:30 where you can find more Courtney
1:05:30 tiktok & setting timers
1:06:47 go comment THIS on today’s podcast post
Court’s Insta: @courtney.sarracino
Court's YouTube: Courtney Sarracino
Follow the podcast
@funandgains.podcast
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insta // @_brittanylupton
youtube // Brittany Lupton
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whether this has been a year for the books, or you're pumped to turn the page to 2022— britt sits down to share 21 things she's learned in 2021. reflect, relax, and let's get some fun & gains in the new year!
Timestamps:00:28 heart to heart on a hard year
2:30 #1 - learning that I was enough.
4:20 #2 - small moments matter.
6:24 #3 - one night/day of over eating won’t ruin results.
7:31 #4 - taking 3-4 days off from the gym one week won’t ruin results.
9:50 #5 - don’t let other people get in your head.
13:01 #6 - meet new people and stay in touch with those you really vibe with
15:42 #7 - sacrifices are needed to see growth & change
17:15 #8 - life is more than what’s on the scale, or what size you wear.
17:45 #9 - get out of your head and get outside.
19:12 #10 - don’t be afraid to make big moves, even if it doesn’t make sense.
21:58 #11 - there is no such thing as failing, unless you give up.
24:30 #12- say no when you need to, and say yes when you need to.
24:57 #13 - have some good books to read at night.
26:30 #14 - stay off your phone first thing and don’t be on your phone last thing.
28:20 #15 - start something new.
29:00 #16 - you are doing better than you think.
31:19 #17 - have a gratitude journal.
33:09 #18 - don’t be afraid to mix things up with routines.
34:36 #19 - make sure you have a solid routine (morning & night!)
36:02 #20 - take time to talk to loved ones and friends
37:10 #21 - ask for help when you need it.
39:35 britt’s reminder for the holiday season
39:50 which one spoke to you the most??
YouTube vids:
My fitness journey:
https://youtu.be/ulqafyeEKqk
Week of workouts:
https://youtu.be/sedCYV7Xknk
Meal plan & grocery shop w/ me:
https://youtu.be/ghwoSYej3eE
Follow the podcast@funandgains.podcast
Follow Brittinsta // @_brittanyluptonyoutube // Brittany Luptontiktok // brittanyluptonContact Us
hello@funandgainspodcast.com
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In the words of everyone's favorite guest, this episode is going to be like unwrapping a Christmas present! Tune in, as britt & darian read & rate your JUICIEST gym stories as naughty or nice!
Timestamps:
1:10 weekly recap
2:30 snack plate
3:05 happy holidays
3:55 bosu ball besties
5:05 box jump bum cheeks
7:50 funny, sweet old men
8:50 torn leggings
10:00 darian's (s)naughty 5th grade story
11:00 britt's water fiasco
13:18 taking the high road
16:00 home gym sin
17:20 seeing ear dog
18:40 get out of town dave patrick
22:00 creepy, naughty bob
25:30 treadmill tea
28:10 an abrupt correction
29:40 unnecessary, sweaty comment
31:18 A WORD ON GYM SAFETY
35:44 ouch!
39:30 gym bro comment
40:50 puddle shame
42:40 he pounced
46:20 a DM love story
47:20 plate drop injury
49:20 woman power
49:50 the mysterious gym king
52:10 cable machine tantrum
54:30 fart rocket fall
55:20 string check
56:10 smoke show creeper
58:19 EXCUSE ME!?
59:45 jumping jack squeaker
1:02:25 calf raise confusion
1:03:56 the nicest story
1:07:05 what d & b have learned
1:07:45 holiday wishes
1:08:10 what are you going to do (GUILT FREE) during the holidays?
YouTube vids:
My fitness journey:
https://youtu.be/ulqafyeEKqk
Week of workouts:
https://youtu.be/sedCYV7Xknk
Meal plan & grocery shop w/ me:
https://youtu.be/ghwoSYej3eE
Follow the podcast
@funandgains.podcast
Follow Britt
insta // @_brittanylupton
youtube // Brittany Lupton
tiktok // brittanylupton Contact Us
hello@funandgainspodcast.com
Advertising Inquiries: https://redcircle.com/brands
Privacy & Opt-Out: https://redcircle.com/privacy
buckle your seatbelts & grab you're coldest pre-work beverage because today things are heating UP on the fun & gains podcast; britt is calling bs on 5 fitness trends that need to die in 2021 (she's also sharing 5 that she wants to take with her into the new year)
Timestamps:00:30 fitness trends
1:30 britt's weekly recap2:55 fitness trends that need to die in 2021
3:00 part of britt’s why
3:20 sharing knowledge
3:55 Trend #1 - quick fixes
4:30 comparison is the thief of joy
6:40 keep going
7:20 make it a lifestyle
7:50 your body is for life
8:20 sustainable habits
9:00 documenting the journey
9:20 Trend #2 - health trends that are not healthy
10:00 they leave you hopeless
10:40 britt’s juice cleanse experience
11:30 the danger of juice cleanses
12:50 many fear tactics ignore science
13:55 a gluten-free preface
14:14 the gluten-free ~trend~
15:45 all food in moderation
16:52 Trend #3 - the trend of doing everything but exercise & focus on nutrition
17:00 consistency = results
17:20 invest in yourself
18:20 Trend #4 - getting toned
18:23 muscles don’t ‘tone’
19:00 what ‘toned’ really is
19:30 getting ‘bulky’
21:00 preventative health
23:15 Trend #5 - you cannot spot reduce fat
23:50 specific exercises in specific areas
24:15 where this idea goes wrong
25:10 melting fat away
25:35 compound lifts
25:45 we all have those ‘last spots’
26:15 we lose fat differently
27:40 5 things britt is bringing with her to the new year
28:16 Resolution #1- begin with ‘me’ & my mindset
29:30 Resolution #2- health
30:30 prioritize sleep more
30:40 exercise & non-exercise activities
30:50 training & workout splits
31:10 focusing on hydration
31:25 Resolution #3 - remind myself of what I can control & let go of what I can’t
32:10 brain dump
32:40 Resolution #4 - laugh more & document more
33:25 you need ‘you’ time
33:55 reaching burn out
34:40 stress can break you down
34:50 Resolution #5 - continue practicing gratitude
35:40 finding the good in every day
36:00 simple things
37:42 WRITE IN YOUR JUICY GYM STORIES
37:55 email us: hello@funandgainspodcast.com
39:30 go comment a fitness trend you’ve fallen for
38:40 go comment your New Years resolutions
YouTube vids:
My fitness journey:
https://youtu.be/ulqafyeEKqk
Week of workouts:
https://youtu.be/sedCYV7Xknk
Meal plan & grocery shop w/ me:
https://youtu.be/ghwoSYej3eE
Follow the podcast
@funandgains.podcast
Follow Britt
insta // @_brittanylupton
youtube // Brittany Lupton
tiktok // brittanylupton Contact Us
hello@funandgainspodcast.com
Advertising Inquiries: https://redcircle.com/brands
Privacy & Opt-Out: https://redcircle.com/privacy
listen in as britt & jordyn chat about body building competitions, body image issues, and their tips on building confidence in the gym. and remember, it's a bad day, not a bad life.
Timestamps:
1:00 what to expect in today’s ep
2:25 Britt’s weekly recap
2:50 the coolest wedding send off ever
4:25 get to know jordyn
5:12 how jordyn started her fitness journey
5:30 physical therapy
5:50 breakups
6:20 lower or upper body
6:45 jordyn’s pre-workout of choice
7:40 jordyn’s go-to gym song
8:15 how jordyn got started on social media
11:05 mean people on the internet
12:00 how to deal with hate
15:00 jordyn’s show / prep
18:40 the hardest part of prep
21:19 hunger
22:05 body dysmorphia
23:55 -14, +14 lbs
25:40 tips for regaining normal eating habits
26:20 the 80/20 rule
26:40 food is always going to be there
27:20 think about how you’ll feel afterwards
27:55 reverse dieting
30:30 water weight
30:55 we’re all our worst critics
31:10 bulking
32:15 lifting heavy
33:00 how it started
33:45 gym inspirations
34:45 learning from & lifting with others
35:40 confidence is learned & built over time
37:10 new gyms
37:55 everyone is in the gym for the same reason
39:40 faces are deceiving
40:25 getting hit on at the gym
41:40 gym creepers
45:15 what jordyn would tell her younger self
45:40 stop stressing
46:00 don’t rush results
47:30 it takes time
48:20 quick fixes
49:00 eat whole foods & workout
50:35 final words of wisdom
50:55 it’s a bad day, not a bad life
51:05 get comfy, being uncomfy
Jordyn’s Insta: @jordynt_fit
Jordyn’s TikTok: jordynt_fit
Follow the podcast
@funandgains.podcast
Follow Britt
insta // @_brittanylupton
youtube // Brittany Lupton
tiktok // brittanylupton Contact Us
hello@funandgainspodcast.com
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'Tis the season for a BONUS episodes! Darian is back behind the mic to deck the halls with all things nursing & CRNA school. Britt's brining all of your burning questions to the table; shadowing, applications, advice, balancing family & studying, certifications, departments, interviews & more!
Timestamps:
1:30 applying to nursing & CRNA school
3:30 tips on shadowing
3:40 knowing people
4:00 how many times darian applied
4:36 balancing time with britt
5:25 how CRNA school is different from nursing school
6:20 getting an associates in nursing before getting bsn
7:10 darian's advice for nursing students
8:40 being at Michigan State
9:15 balancing family & school time
10:00 HURST review & practice questions
11:30 priorities; sleep, school, social
12:30 making time to hang out
13:00 grind mode
13:40 path from BSN to CRNA school
15:50 extra certifications
16:40 rejections
18:00 departments; trauma ICU, nero, brain & spine
19:35 Zoom interview
20:50 practice/mock interviews
21:45 why CRNA & being a floor nurse
24:00 why a nurse & not a doctor
25:40 respiratory therapists (RT's)
26:50 balancing family
28:00 hours spent studying
29:00 GPA advice
30:55 OR nurses
31:10 fav snacks
32:00 best way to support a partner going through school
35:40 travel nursing
37:00 comparison
41:30 darian's recap/sparknotes
Follow the podcast
@funandgains.podcast
Follow Britt
insta // @_brittanylupton
youtube // Brittany Lupton
tiktok // brittanylupton Contact Us
hello@funandgainspodcast.com
Advertising Inquiries: https://redcircle.com/brands
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Sit back and relax as Britt answers your questions! She shares her workout split, tips on how to create one for yourself, how to lift heavier and push yourself in the gym and even some of her favorite go-to recipes!
Timestamps:00:20 darian's #gbc
1:50 britt's workout split
2:18 targeting quads
2:55 back & bi's
3:20 push day
4:55 hams & yams
5:40 flexible day
7:00 how to create a training split
8:00 aligning training w/ your goals
9:30 push
9:50 pull
10:05 full body
10:30 opposing muscle groups
12:40 rest days
15:15 improving mobility & flexibility
16:20 order of splits
16:50 deload weeks
17:00 drop the weight
18:00 some days feel heavy
19:40 the scale
20:00 other ways to measure progress
21:20 how to increase weight in squats
22:20 pause squats
23:35 pyramids
25:20 britt's fav pre-gym meal
25:40 how to #oatmeal
26:00 how to stay consistent with nutrition when rushed
28:00 britt's fav high-protein snack
29:00 the power of planning
30:00 britt's fav meals33:00 staying motivated in the gym
33:55 find your why
34:50 Certified Personal Training
35:35 stress management
36:55 f&g love YouTube vids:
Week of workouts:
https://youtu.be/sedCYV7Xknk
Meal plan & grocery shop w/ me:
https://youtu.be/ghwoSYej3eE
My fitness journey:
https://youtu.be/ulqafyeEKqk
Follow the podcast
@funandgains.podcast
Follow Britt
insta // @_brittanylupton
youtube // Brittany Lupton
Contact Us
hello@funandgainspodcast.com
Advertising Inquiries: https://redcircle.com/brands
Privacy & Opt-Out: https://redcircle.com/privacy
Grab some green bean casserole and kick your feet up because Darian is back for some fun, gains, & chit chat! This week's episode is all about how Britt & Darian create balance in life, school, parenthood & relationships (+ you might just leave with some holiday gift ideas!)
Timestamps:
1:11 happy thanksgiving
1:35 YOUR favorite thanksgiving dish
1:55 the green bean casserole debacle
3:15 his & hers gift ideas
3:45 darian’s gymshark favorites
2:40 britt’s favorite cookbook
5:40 darian’s meat thermometer
6:40 britt’s skincare picks
7:43 darian’s book light
10:35 britt’s shoe picks
11:50 darian’s subscription/tickets/programs
12:40 britt’s gym outfits
13:20 darian’s CRNA #studystuff
15:50 britt’s water bottle
17:10 how britt & darian balance life
17:30 the 4 things
18:10 work balance & life balance
20:24 how britt & darian prioritize things individually
22:26 how britt & darian prioritize the gym
23:30 you cannot do everything all the time, know when to say no
25:30 the importance of doing nothing
26:05 disconnect & detach
29:00 darian’s routines
32:20 chocolate chip cookies
33:00 just say NO
34:00 britt’s routine
35:40 teamwork; gymming as parents
39:50 cookie recipe
41:20 how do you eat your cookies
44:20 what to do when you feel off-balance
46:10 Sundays
47:30 what are YOU grateful for
LINKS:
Shop Gymshark Black Friday Sale: https://gym.sh/Shop-Brittany-Lupton-BF21
Shop Gymshark: https://gym.sh/Shop-Brittany-Lupton
100 Cookies: https://rstyle.me/cz-n/fzu83wciy9p
Darian's Meat Thermometer: https://rstyle.me/cz-n/fzu9qyciy9p
Booklight: https://rstyle.me/cz-n/fzu9ptciy9p
Watermelon Glow Mask: https://rstyle.me/cz-n/fxwzk2ciy9p
Summer Friday's Jet Lag Mask: https://rstyle.me/cz-n/fv88asciy9p
Summer Friday's R+R Mask: https://rstyle.me/cz-n/fv879iciy9p
Blue Flower Adidas NMD's: https://rstyle.me/cz-n/fwprkrciy9p
All White Adidas NMD's: https://rstyle.me/cz-n/fzu885ciy9p
High Top Converse: https://rstyle.me/cz-n/fzu9amciy9p
Low Top Converse: https://rstyle.me/cz-n/fzu9bvciy9p
Follow the podcast
@funandgains.podcast
Follow Britt
insta // @_brittanylupton
youtube // Brittany Lupton
Contact Us
hello@funandgainspodcast.com
Advertising Inquiries: https://redcircle.com/brands
Privacy & Opt-Out: https://redcircle.com/privacy
Grab your favorite pre-workout and fasten your seatbelts as we welcome Nona Bayat for some fun & gains. The TikTok queen is here to talk balancing fitness, post-grad life, AM/PM routines, staying motivated & more. Britt's capping things off with a real and raw game of fitness this-or-that, that you won't want to miss!
Timestamps:00:46 tay swift
3:15 bring on the holiday spirit
3:55 Vinny & Britt mems
4:40 dm your fav/nostalgic christmas movies
5:00 virtual f&g holiday party!?
5:20 queen Nona
6:00 good vibes & games
7:00 who is Nona??
8:00 gymshark retreat & friendship
9:55 Nona’s fitness journey
11:30 lessons from swimming
12:03 in love with lifting
13:20 Nona’s morning routine
15:20 Nona’s oatmeal game
17:03 post-grad life
19:00 get uncomfortable
14:40 how Nona stays motivated
17:45 Nona’s tips for studying
19:10 balancing fitness in college
25:00 college nostalgia
26:15 fitness THIS OR THAT
26:45 upper or lower body
27:30 colorful plates or black plates
28:20 shorts or leggings
29:10 energy drink or coffee
29:40 solo or buddy workout
31:33 food or fasted
32:20 music or nothing
33:10 best workout jams
35:05 pump cover or no pump cover
35:40 bench or hip thrusts
36:30 lunges or squats
37:15 bulgarian split squats or hip thrusts
38:15 morning or night lift
39:30 protein shakes or protein bar
40:35 bad date or ripped leggings
44:16 unavailable machine or stink
44:55 chicken or salmon
51:00 where to find more Nona
46:25 what Nona would tell her younger self
Nona’s Insta: @nonabayat
Nona’s TikTok: Nonabayat
Follow the podcast
@funandgains.podcast
Follow Britt
insta // @_brittanylupton
youtube // Brittany Lupton
tiktok // brittanylupton Contact Us
hello@funandgainspodcast.com
Advertising Inquiries: https://redcircle.com/brands
Privacy & Opt-Out: https://redcircle.com/privacy
If the fun & gains have been feeling non-existent in the gym, then this week's episode was made for Y O U. Britt is back with the what, why & how of progressive overload. Get ready to chat one-on-one about how to apply reps, sets, weight, rest, time under tension, nutrition & consistency for success.
disclaimer: this solo episode has a 99.99% chance of getting you unstuck from a plateau, and may result in you making serious gains over the next 4 weeks
Timestamps:00:30 first F&G #solo show
00:36 5 reasons why you might not be seeing results
00:50 weekly recap
00:55 vinny’s birthday party
2:30 what to do when you’re hitting a plateau
2:50 tip #1 - PROGRESSIVE OVERLOAD
04:30 increase your weight
07:20 how to find the right weight for you
08:40 increase your reps
10:40 decrease your rest periods
12:10 do more work in the same amount of time
12:18 increasing your sets
13:55 increase your frequency
15:30 extending past technical failure
16:10 tip #2 - TIME UNDER TENSION
17:35 slow + controlled
18:12 breathing + movement pattern
18:35 pause squats
20:05 bicep curls
21:27 tip #3 - TRACK NUTRITION FOR EDUCATION
21:45 britt’s approach + learn about what you are consuming
25:43 tips to increase protein intake
26:55 meal ideas
28:35 how to meal plan
29:20 tip #4 - DO NOT CHEAT YOURSELF + FINISH ALL REPS
30:07 get back on the horse
30:37 keep your promises to yourself
31:07 tip #5 - STAY CONSISTENT
31:40 give it some time
31:55 don’t get mad if...
33:05 you will see growth
34:20 guidance, motivation + education
34:40 sending love
35:30 keep going
35:50 comment + DM the podcast
YouTube vids:
Week of workouts:
https://youtu.be/sedCYV7Xknk
Meal plan & grocery shop w/ me:
https://youtu.be/ghwoSYej3eE
My fitness journey:
https://youtu.be/ulqafyeEKqk
Follow the podcast
@funandgains.podcast
Follow Britt
insta // @_brittanylupton
youtube // Brittany Lupton
tiktok // brittanylupton Contact Us
hello@funandgainspodcast.com
Advertising Inquiries: https://redcircle.com/brands
Privacy & Opt-Out: https://redcircle.com/privacy
Join Brittany as she sits down and chats with Savannah Wright. They talk about starting their fitness journey and how to adapt to a busy and changing life. They also discuss making new routines and being "new" to the gym. We also get a sneak peak into their morning and night routines. Movies & Cookies?! Sit back, relax and remember, you are not alone on this journey!
timestamps
00:30 fun & gains fam love
2:00 tune in every wednesday
2:15 britt’s weekly check-in
2:50 vinny update
3:30 tailgate’n
4:00 halloween
4:40 F&G first guest
6:55 sav’s story
8:20 a new hobby
10:45 from high school sports to the gym
11:55 mistakes Sav made along the way
12:23 unrealistic goals, body image, genetics
13:30 the negative spiral
14:20 sav’s big move
15:15 new cities, new routines
18:25 new gyms
19:25 gym-timidation
23:55 sav’s take on morning routines
25:10 phoneless sundays
25:55 sav’s take on nighttime routines
27:50 britt’s nighttime routine
29:05 nighttime cookies
29:48 ben & jerry’s
32:40 extremes lead to burnouts
33:20 working out for yourself and not for others
34:00 quick fixes + diet culture
34:50 hugs + rewriting the narrative
35:30 finding the middle ground
36:45 fitness shaming
37:50 be you, do you
39:20 where to find more sav
Sav’s Insta: @savwright_
Sav’s YouTube: Savannah Wright
Follow the podcast
@funandgains.podcast
Follow Brittany
Insta: @_brittanylupton
YouTube: Brittany Lupton
Tik Tok: brittanylupton
Advertising Inquiries: https://redcircle.com/brands
Privacy & Opt-Out: https://redcircle.com/privacy
Join Brittany and special guest Darian, her husband, as they spill some of their top health & fitness tips.
Timestamps:0:20 WELCOME to the podcast
3:55 introducing darian6:55 create a routine (1)10:02 make healthy behaviors a goal (2)
13:19 revolve this around things that you enjoy (3)
15:44 don't be afraid to change things up or push yourself (4)
16:42 prioritize Whole Foods (5)
20:19 find a gym buddy / give yourself time to feel comfortable in the gym (6)
22:39 no EGO lifting (7)
24:29 be in this for the long haul, make it a way of life (8)
YouTube Vids
10 fitness mistakes I've made:https://youtu.be/txS2TfEOC20
My fitness journey:https://youtu.be/ulqafyeEKqk
My gym routine:https://youtu.be/pHluKYYcroo
Follow the podcast
@funandgains.podcast
Follow Britt
insta // @_brittanylupton
youtube // Brittany Lupton
tiktok // brittanylupton Contact Us
hello@funandgainspodcast.com
Advertising Inquiries: https://redcircle.com/brands
Privacy & Opt-Out: https://redcircle.com/privacy
Brittany is excited to join you in a whole new way. Tune in to hear about her plans for this podcast and welcome to the fun and gains fam.
Timestamps:
00:33 aNEW platform
00:53 get to know Britt
01:20 Britt’s fitness journey
01:40 Darian; a male’s perspective
02:10 alonely fitness road
02:50 what to expect on Fun & Gains
03:30 your guest recs
04:00 gym tea; the good the bad & the crazy
04:50 we’re all in this together
05:10 a long time coming
05:40 vulnerability
06:10 subscribe!
Follow the podcast
@funandgains.podcast
Follow Britt
insta // @_brittanylupton
youtube // Brittany Lupton
tiktok // brittanylupton Contact Us
hello@funandgainspodcast.com
Advertising Inquiries: https://redcircle.com/brands
Privacy & Opt-Out: https://redcircle.com/privacy