Fun and Gains

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goodbye 2025...hello 2026

Wed, 31 Dec 2025 16:00:39 +0000

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

Wed, 11 Jun 2025 14:29:24 +0000

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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10 Things Every Fitness Person Should Know

Wed, 28 May 2025 18:35:00 +0000

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 with Rumble Boxing Founder Noah Neiman

Wed, 21 May 2025 15:40:00 +0000

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

Wed, 14 May 2025 17:00:00 +0000

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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Forbes 50 Over 50 Honoree, Sadie Lincoln | CEO & Founder of Barre3 | Exploring Fitness Classes Part 1

Wed, 07 May 2025 10:00:00 +0000

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

Wed, 30 Apr 2025 14:00:00 +0000

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

7-Day Free Trial:

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ASK BRITT | q&a catch up chat, fitness, broken foot, training, etc.

Wed, 23 Apr 2025 18:00:00 +0000

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

Wed, 16 Apr 2025 10:00:00 +0000

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

Wed, 26 Mar 2025 14:55:00 +0000

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

Wed, 12 Mar 2025 09:00:00 +0000

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

Wed, 26 Feb 2025 18:37:28 +0000

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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the end of an era

Wed, 24 Jul 2024 13:33:11 +0000

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

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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

how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout

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Sweet Lifts, Sweet Life | spilling the pre w/ Mike Yewdell

Wed, 17 Jul 2024 11:15:00 +0000

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!!!

SHOP EARLY ACCESS BEAM X BRITTANY LUPTON 7/18/24

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A Few Days in My Life | beach sunset, leg day workout, unpacking, & reading ACOTAR!!!

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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

Contact Us

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summer updates: training split, App, body confidence & more!

Wed, 10 Jul 2024 15:02:39 +0000

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!!!

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

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YouTube vids

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

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eating for energy: 12 food ideas to boost your energy

Wed, 29 May 2024 17:53:11 +0000

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

LIFE UPDATE: we are MOVING!!! CRNA Graduation, Mic'd Up Back Workout & Gymshark Try On Haul

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

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YouTube vids

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

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BECOMING A CRNA, Q&A & LIFE RECAP WITH DARIAN

Wed, 22 May 2024 16:00:00 +0000

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!

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AMAZON LINKS shop all my favorite things :)

Follow the podcast

LIFE UPDATE: we are MOVING!!! CRNA Graduation, Mic'd Up Back Workout & Gymshark Try On Haul

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

YouTube vids

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

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Q&A: fear of losing progress, favorites, fitness comebacks & more!

Wed, 15 May 2024 15:10:00 +0000

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

LIFE UPDATE: we are MOVING!!! CRNA Graduation, Mic'd Up Back Workout & Gymshark Try On Haul

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

YouTube vids

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

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SUMMER GOALS | spoiler alert it's NOT what you think!

Wed, 08 May 2024 12:00:00 +0000

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

LIFE UPDATE: we are MOVING!!! CRNA Graduation, Mic'd Up Back Workout & Gymshark Try On Haul

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

YouTube vids

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

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SPRING INTO HABITS | habit theory & habits I want to start

Wed, 01 May 2024 12:00:00 +0000

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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AMAZON LINKS shop all my favorite things :)

Schwank Grills code: FUNANDGAINS

Follow the podcast

LIFE UPDATE: we are MOVING!!! CRNA Graduation, Mic'd Up Back Workout & Gymshark Try On Haul

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

YouTube vids

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

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SPRING INTO NUTRITION | realistic recipes & event recap!

Wed, 17 Apr 2024 12:00:00 +0000

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!

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LIFE UPDATE: we are MOVING!!! CRNA Graduation, Mic'd Up Back Workout & Gymshark Try On Haul

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

YouTube vids

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

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SPRING INTO YOUR WORKOUTS | how to create a workout plan, progressive overload & more!

Wed, 10 Apr 2024 11:30:00 +0000

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!

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Schwank Grills code: FUNANDGAINS

Follow the podcast

LIFE UPDATE: we are MOVING!!! CRNA Graduation, Mic'd Up Back Workout & Gymshark Try On Haul

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

YouTube vids

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

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SPRING INTO SELF CARE | 30 day challenge

Wed, 03 Apr 2024 12:00:00 +0000

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!

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AMAZON LINKS shop all my favorite things :)

Schwank Grills code: FUNANDGAINS

Follow the podcast

what i eat in a day | eating intuitively, healthy recipes, go to snacks, tips for eating healthy

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

YouTube vids

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

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Optimize Your Training | What to Eat Before & After Your Workout (from a CPT)

Wed, 27 Mar 2024 12:00:00 +0000

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!

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AMAZON LINKS shop all my favorite things :)

Schwank Grills code: FUNANDGAINS

Follow the podcast

what i eat in a day | eating intuitively, healthy recipes, go to snacks, tips for eating healthy

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

YouTube vids

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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MARCH WELLNESS FAVORITES: recipes, workouts, self care & beauty

Wed, 20 Mar 2024 12:00:00 +0000

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!

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 :)

Follow the podcast

what i eat in a day | eating intuitively, healthy recipes, go to snacks, tips for eating healthy

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

YouTube vids

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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HEIDI SOMERS | life, goals & growing a multi-million dollar business w/ @buffbunny

Wed, 13 Mar 2024 11:00:00 +0000

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

insta // @buffbunny

youtube // @heidisomers

buffbunny collection // @buffbunny_collection

grounds app // @grounds_app

Follow the podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

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AMAZON LINKS shop all my favorite things :)

YouTube vids

My gym routine & tips for beginners:

My fitness journey:

Week of workouts:

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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LIFT MIAMI recap & imposter syndrome

Wed, 06 Mar 2024 12:30:00 +0000

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

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 :)

Follow the podcast

what i eat in a day | eating intuitively, healthy recipes, go to snacks, tips for eating healthy

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

YouTube vids

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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young mom tea & 12,3,30 with @laurengiraldo

Wed, 28 Feb 2024 15:00:00 +0000

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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what i eat in a day | eating intuitively, healthy recipes, go to snacks, tips for eating healthy

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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

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listen to this if you want to be inspired | @NoeliaTodorov

Wed, 21 Feb 2024 12:00:00 +0000

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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@noeliatodorov

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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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youtube // Brittany Lupton

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YouTube vids

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

01:14 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

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JUICY GYM CRUSH STORIES

Wed, 14 Feb 2024 14:00:00 +0000

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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what i eat in a day | eating intuitively, healthy recipes, go to snacks, tips for eating healthy

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insta // @_brittanylupton

youtube // Brittany Lupton

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YouTube vids

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

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

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gym girl chat: workout splits, rest days, protein & supplements | w/ @paigejohnston_fit

Wed, 07 Feb 2024 12:00:00 +0000

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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@paigejohnston_fit

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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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insta // @_brittanylupton

youtube // Brittany Lupton

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YouTube vids

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 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

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R.E.P.O.R.T | what i'm reading, eating, playing, obsessing, recommending & treating

Wed, 31 Jan 2024 12:30:00 +0000

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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AMAZON LINKS shop all my favorite things :)

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what i eat in a day | eating intuitively, healthy recipes, go to snacks, tips for eating healthy

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

YouTube vids

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

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runner girl era: marathon training, pre-run routines & essentials | w/ Kris Hui

Wed, 24 Jan 2024 12:00:00 +0000

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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Fitness Vlog: Upper Body Workout, Healthy Recipes, My Pre Workout Routine & More!!!

Follow Britt

insta // @_brittanylupton

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

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

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your beginner's guide to the gym

Wed, 17 Jan 2024 12:00:00 +0000

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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Fitness Vlog: Upper Body Workout, Healthy Recipes, My Pre Workout Routine & More!!!

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

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 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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in's & out's for 2024

Wed, 10 Jan 2024 12:00:00 +0000

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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AMAZON LINKS shop all my favorite things :)

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Fitness Vlog: Upper Body Workout, Healthy Recipes, My Pre Workout Routine & More!!!

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

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

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

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2024: new beginnings, moving forward & this year's mantra

Wed, 03 Jan 2024 12:00:00 +0000

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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BEAM supplements code: BRITT

AMAZON LINKS shop all my favorite things :)

Follow the podcast

Fitness Vlog: Upper Body Workout, Healthy Recipes, My Pre Workout Routine & More!!!

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

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

01:00 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

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3 takeaways from 2023

Wed, 15 Nov 2023 12:00:00 +0000

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!

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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AMAZON LINKS shop all my favorite things :)

Follow the podcast

Life Update: road to recovery | healing from a miscarriage, ectopic pregnancy & emergency surgery

Follow Britt

insta // @_brittanylupton

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

01:00 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

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cutting vs bulking

Wed, 08 Nov 2023 12:00:00 +0000

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)

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BEAM supplements code: BRITT

AMAZON LINKS shop all my favorite things :)

Follow the podcast

Life Update: road to recovery | healing from a miscarriage, ectopic pregnancy & emergency surgery

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

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

01:00 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

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rewind: how to have a GUILT FREE holiday season

Wed, 01 Nov 2023 18:39:13 +0000

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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AMAZON LINKS shop all my favorite things :)

Follow the podcast

What I Eat in a Day as a Gym Girl (who doesn't track)

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

YouTube vids

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

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the road to recovery | healing from miscarriage, ectopic pregnancy & unexpected emergency surgery

Wed, 25 Oct 2023 15:47:23 +0000

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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AMAZON LINKS shop all my favorite things :)

Follow the podcast

What I Eat in a Day as a Gym Girl (who doesn't track)

Follow Britt

insta // @_brittanylupton

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YouTube vids

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"

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EP. 100 | reading your gym confessions

Wed, 11 Oct 2023 11:00:00 +0000

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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Train with Me! Start Your 7-Day Free Trial on my App Today!

GYMSHARK shop my fav gym fits - code BRITT

BEAM supplements code: BRITT

AMAZON LINKS shop all my favorite things :)

Follow the podcast

Week of Workouts | 5 Day Summer Workout Split + Workout Walk Through

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

YouTube vids

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

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8 wicked good habits for FALL

Wed, 04 Oct 2023 12:00:00 +0000

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!

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 - code BRITT

BEAM supplements code: BRITT

AMAZON LINKS shop all my favorite things :)

Follow the podcast

Week of Workouts | 5 Day Summer Workout Split + Workout Walk Through

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

YouTube vids

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

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lucky girl era w/ @fitbykiki | relationships, training, weddings & more!

Wed, 27 Sep 2023 12:00:00 +0000

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!

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

BEAM supplements code: BRITT

AMAZON LINKS shop all my favorite things :)

Follow Kiley

@fitbykiki

Follow the podcast

gymshark lift: la vlog | family reunited & bts footage with your favorite gymshark athletes

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

YouTube vids

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

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pelvic floor 101 | w/ physiotherapist hailey perry

Wed, 20 Sep 2023 12:00:00 +0000

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!

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

BEAM supplements code: BRITT

AMAZON LINKS shop all my favorite things :)

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@haileyperry

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gymshark lift: la vlog | family reunited & bts footage with your favorite gymshark athletes

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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

02:10 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

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do's & don'ts of hitting PR's

Wed, 13 Sep 2023 12:00:00 +0000

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!

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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

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

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5 ways to optimize your training

Wed, 06 Sep 2023 14:50:03 +0000

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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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

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listen to this if you struggle with REST

Wed, 30 Aug 2023 12:00:00 +0000

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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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

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advice column | body image, gym discipline, pregnancy, timelines & more!

Wed, 23 Aug 2023 12:00:00 +0000

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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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

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when to push yourself vs when to let up

Wed, 16 Aug 2023 12:00:00 +0000

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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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

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3 JULY TAKEAWAYS | lessons learned

Wed, 09 Aug 2023 12:00:00 +0000

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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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?

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bulking & becoming a gym baddie | w/ ashley macias

Wed, 02 Aug 2023 12:00:00 +0000

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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@ashleymaciaas

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CREATING MY OWN PRE WORKOUT | workout in my gym, special podcast guest, PR Unboxing BEAMxBRITT

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YouTube vids

OPENING UP ABOUT BEING A MOM IN THE FITNESS SPACE | the dark side of social media & feeling alone

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

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do this for you w/ diana conforti

Wed, 26 Jul 2023 12:00:00 +0000

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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@dianaconforti.fit

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CREATING MY OWN PRE WORKOUT | workout in my gym, special podcast guest, PR Unboxing BEAMxBRITT

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YouTube vids

OPENING UP ABOUT BEING A MOM IN THE FITNESS SPACE | the dark side of social media & feeling alone

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!

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perfection is an illusion w/ paige johnston

Wed, 19 Jul 2023 12:00:00 +0000

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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Paige Johnston

@paigejohnston_fit

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CREATING MY OWN PRE WORKOUT | workout in my gym, special podcast guest, PR Unboxing BEAMxBRITT

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OPENING UP ABOUT BEING A MOM IN THE FITNESS SPACE | the dark side of social media & feeling alone

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

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mid year goals + exciting news

Wed, 12 Jul 2023 12:00:00 +0000

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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OPENING UP ABOUT BEING A MOM IN THE FITNESS SPACE | the dark side of social media & feeling alone

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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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5 tips to stay 'healthy' on vacation

Wed, 05 Jul 2023 11:45:00 +0000

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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OPENING UP ABOUT BEING A MOM IN THE FITNESS SPACE | the dark side of social media & feeling alone

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how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout

Timestamps

01:00 let's catch up

2:55 weekly review

4:00 today's episode

6:45 guilt vs enjoyment

7:30 worrying is not a vacation

8:20 EXERCISE

10:50 NUTRITION & HYDRATION

14:30 STRESS

18:00 SLEEP

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OVERRATED vs UNDERRATED fitness habits & trends

Wed, 28 Jun 2023 12:00:00 +0000

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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macros vs micros | what are they & why we need them | nutrition for beginners

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OPENING UP ABOUT BEING A MOM IN THE FITNESS SPACE | the dark side of social media & feeling alone

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

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summer Q&A: miami, mindset, meals, motherhood & more!

Wed, 21 Jun 2023 12:33:54 +0000

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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macros vs micros | what are they & why we need them | nutrition for beginners

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OPENING UP ABOUT BEING A MOM IN THE FITNESS SPACE | the dark side of social media & feeling alone

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

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MY SUMMER GOALS | confident girl summer

Wed, 07 Jun 2023 11:46:39 +0000

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!

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OPENING UP ABOUT BEING A MOM IN THE FITNESS SPACE | the dark side of social media & feeling alone

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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

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

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HOW TO START YOUR FITNESS JOURNEY TODAY | 3 steps to get you going

Wed, 31 May 2023 13:30:00 +0000

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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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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how to find balance in your life

Wed, 24 May 2023 13:43:03 +0000

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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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

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5 steps to finding your(best)self

Wed, 17 May 2023 14:14:09 +0000

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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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

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life & gym advice | w/ darian + britt

Wed, 10 May 2023 13:05:00 +0000

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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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

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listen to this if you’ve fallen out of your routine

Wed, 03 May 2023 13:56:20 +0000

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.

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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 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

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GYM GIRL ESSENTIALS: my favorites

Wed, 26 Apr 2023 12:30:00 +0000

Calling all gym girls... this week Britt's sharing 14 essentials that have her stamp of approval when it comes to working out!

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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

1:00 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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5 healthy girl habits for summer

Wed, 19 Apr 2023 12:30:00 +0000

Summer is around the corner & Britt's sharing 5 healthy girl habits you can start today! Tune in to catch up & hear some exciting updates!

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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

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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dear younger self...

Wed, 12 Apr 2023 11:45:00 +0000

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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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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imposter syndrome, positive self talk & gymshark lift manchester event recap

Wed, 05 Apr 2023 12:36:50 +0000

Tune in to hear the behind the scenes of the gymshark lift Manchester event.

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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

2:59 today's episode

6:25 review of the week

7:58 event recap

25:52 imagine if there were no mirrors

26:50 it's okay to make changes

27:30 what Britt would tell her younger self

28:00 enjoy the phase you are in

34:45 britt's bday dinner

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how to structure & build your own workouts | gym girl guide

Wed, 29 Mar 2023 15:00:00 +0000

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!

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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

2:18 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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READING YOUR GYM STORIES: broken toes, face plants & love stories

Wed, 22 Mar 2023 12:00:00 +0000

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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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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SPRING RESET: 3 ways to level up

Wed, 15 Mar 2023 16:30:00 +0000

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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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

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balancing college life, routines & transition | w/ Hayden Britt

Wed, 08 Mar 2023 13:00:00 +0000

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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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

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overcoming gym fears: failed goals, losing progress & looking lost

Tue, 28 Feb 2023 13:00:00 +0000

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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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

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DOUBLE DATE: business, balance & building your dream life | w/ Brynley + Lukas Joyner

Wed, 22 Feb 2023 13:00:00 +0000

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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Brynley's Instagram: @brynley.joyner

Lukas's Instagram: @lukasjoyner

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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

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how to hit your next PR, find confidence & love the process | w/ Kate Thomas @daileylifts

Wed, 15 Feb 2023 15:00:00 +0000

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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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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the power of physical therapy w/ Dr. Dan Ginader, DPT

Wed, 08 Feb 2023 15:25:00 +0000

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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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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the 3-R's of training: refuel, roll out, remodel | improve your fitness

Wed, 01 Feb 2023 13:00:00 +0000

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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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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2023: our confident year | w/ tiktok sis @goldenfitness

Wed, 25 Jan 2023 13:00:00 +0000

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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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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READING YOUR gym HOT TAKES | w/ britt & darian

Wed, 18 Jan 2023 12:45:00 +0000

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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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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5 fitness tips & mindset shifts for 2023

Wed, 11 Jan 2023 13:00:00 +0000

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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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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SO YOU WANNA BE A GYM GIRL... your 2023 starter pack!

Wed, 04 Jan 2023 13:05:00 +0000

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

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YouTube vids

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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tis the season for a Q&A | w/ darian + britt

Wed, 14 Dec 2022 14:10:00 +0000

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

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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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my 2022 era's | gym, life & what i've learned

Wed, 07 Dec 2022 13:00:00 +0000

grab your headphones for a walk down memory lane with britt, as she reflects on her 2022 eras in the gym & life!

Train with Britt Let's Lift App!

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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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beating cancer and building a business to give back w/Mike Yewdell

Wed, 30 Nov 2022 13:10:00 +0000

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.

Shop BEAM Supplements code: BRITT

Train with Britt Let's Lift!

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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moments that made my day | PR's, small wins & gratitude

Wed, 23 Nov 2022 17:45:00 +0000

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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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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fun and gains turns ONE! | influencer Q's & event recap

Wed, 16 Nov 2022 13:00:00 +0000

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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insta // @_brittanylupton

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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

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4 reminders you need to hear | w/ britt

Wed, 09 Nov 2022 16:00:00 +0000

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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BEAM supplements code: BRITT

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insta // @_brittanylupton

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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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how to have a GUILT FREE holiday season w/ britt

Wed, 02 Nov 2022 13:00:00 +0000

Gymshark BLACK FRIDAY SALE: Shop my support link

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!

Train with Britt Choose your program & join Britt's Nov, challenge!

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insta // @_brittanylupton

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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

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SPOOKY GYM STORIES | gym creepers, ghosts, notes & stares w/ darian & britt

Wed, 26 Oct 2022 12:00:00 +0000

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!

Train with Britt Start Your 7 Day Free Trial Today!

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Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

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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

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FIT GIRL FALL | college life, mindset shifts & dropping guilt w/ @girlswithgoalspod

Wed, 19 Oct 2022 12:15:00 +0000

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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Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

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insta // @girlswithgoalspod

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

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@LittleTFitness | get upside down & out of your comfort zone

Wed, 12 Oct 2022 12:00:00 +0000

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!

Train with Britt Start Your 7 Day Free Trial Today!

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Follow the podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

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Follow Taylor

insta // @littletfitness

tiktok // @littletfitness

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

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Erin Killeen | @etkfit unfiltered: reality checks, self worth, comparison

Wed, 05 Oct 2022 12:20:00 +0000

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!

Train with Britt Start Your 7 Day Free Trial Today!

Shop Gymshark Shop my favorite Gym Fits!

Follow the podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

Follow Erin

insta // @etkfit

tiktok // @etkfit

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

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Meg Squats | finding strength in the gym, life & business

Wed, 28 Sep 2022 12:00:00 +0000

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!

Train with Britt Start Your 7 Day Free Trial Today!

Shop Gymshark Sweat Collection is now live (I wear smalls)

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Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

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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

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gym girl Q&A | mobility, finding balance, becoming a personal trainer + more

Wed, 21 Sep 2022 13:00:00 +0000

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!

Train with Britt Start Your 7 Day Free Trial Today!

Shop Gymshark Sweat Collection is now live (I wear smalls)

Follow the podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

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

Contact Us

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Q&A: your most asked gym girl questions w/ britt

Tue, 20 Sep 2022 20:42:38 +0000

Train with Britt

Shop Gymshark

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

Follow the podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

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5 tips for living your healthiest & happiest life

Wed, 14 Sep 2022 11:45:00 +0000

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!

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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:

My fitness journey:

Week of workouts:

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why it's okay to fail | overcoming the fear of failure

Wed, 31 Aug 2022 11:30:00 +0000

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 Britt Start Your 7 Day Free Trial Today!

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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:

My fitness journey:

Week of workouts:

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Q&A: how we first met, dating advice, balancing life w/ darian & britt

Wed, 24 Aug 2022 11:45:00 +0000

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

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

Follow the podcast

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he's a 10, but... red flags & green flags w/ darian & britt

Wed, 17 Aug 2022 11:00:00 +0000

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 Britt Start Your 7 Day Free Trial Today!

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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 gym routine & tips for beginners:

My fitness journey:

Week of workouts:

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how i plan meals, grocery shop & succeed with nutrition

Wed, 10 Aug 2022 11:30:00 +0000

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 Britt Start Your 7 Day Free Trial Today!

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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:

My fitness journey:

Week of workouts:

Follow the podcast

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insta // @_brittanylupton

youtube // Brittany Lupton

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my 5-step reset routine

Wed, 03 Aug 2022 11:30:00 +0000

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 Britt Start Your 7 Day Free Trial Today!

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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:

My fitness journey:

Week of workouts:

Follow the podcast

https://youtu.be/BLALg7QIzzs

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

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5 things i learned from my fitness journey | part 2

Wed, 27 Jul 2022 11:45:00 +0000

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

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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

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whitney simmons | it's a beautiful day to be alive

Wed, 20 Jul 2022 13:45:00 +0000

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.

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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

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my fitness journey | pregnancy, postpartum & everything in between

Wed, 13 Jul 2022 11:20:00 +0000

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.

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Timestamps

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

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reading your luke-warm confessions | w/ darian & britt

Wed, 06 Jul 2022 10:30:00 +0000

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!

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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

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3 tips for a successful summer

Wed, 29 Jun 2022 11:00:00 +0000

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!

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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

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overcoming hardships + setbacks with kylie ross

Wed, 22 Jun 2022 10:00:00 +0000

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!

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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

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healthy girl summer with natalia seliger

Wed, 15 Jun 2022 11:50:00 +0000

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!

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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

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bff gym girl advice | britt & katie

Mon, 06 Jun 2022 19:45:14 +0000

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!

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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

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there is no one way to #fitness | train for your goals, train for life

Wed, 01 Jun 2022 11:05:00 +0000

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.

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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

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reading your gym stories: love stories, fire alarms & more, oh my!

Wed, 25 May 2022 12:00:00 +0000

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!

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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!

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getting over the 'I'll start tomorrow mindset' + britt's new training app

Wed, 18 May 2022 11:45:00 +0000

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!

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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!

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chit chat with darian & britt

Wed, 11 May 2022 11:00:00 +0000

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!

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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

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20 gym terms you should know

Wed, 04 May 2022 12:30:00 +0000

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!

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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

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gym girl chat with Hebe Hiom | gym anxiety, bad workouts & reading your stories

Wed, 27 Apr 2022 11:30:00 +0000

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.

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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

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busting the biggest fitness myths for women with Sal Di Stefano // Mind Pump

Wed, 20 Apr 2022 10:30:00 +0000

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.

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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

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becoming tiktok famous in high school, baked oats & burnout with @tracesoats

Wed, 13 Apr 2022 10:40:00 +0000

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.

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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

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BONUS // britt's bday bash ft. YOU

Wed, 06 Apr 2022 11:00:00 +0000

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!

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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

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5 fit tips that will change your life | the rookie vs veteran mindset

Wed, 30 Mar 2022 10:00:00 +0000

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.

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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:

My fitness journey:

Week of workouts:

Follow the podcast

https://youtu.be/zIvhbCe5ipY

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insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

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relationships, supplements & pantry staples | Q&A with darian & britt

Wed, 23 Mar 2022 10:15:00 +0000

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!

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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:

Vinny's Birth Story:

https://youtu.be/M04KIBp5Lrw

Britt + Darian's last Q & A:

https://youtu.be/U93IJUxxnZQ

Follow the podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

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feeling unmotivated? listen to this

Wed, 16 Mar 2022 11:00:00 +0000

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.

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Timestamps

00:55 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

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

NEW MERCH: www.brittanylupton.com/merch

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setting boundaries, the post-college crisis & pursuing your passions with Keltie O'Connor

Wed, 09 Mar 2022 12:00:00 +0000

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!

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Timestamps

00:20 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: @keltieoconnor

Keltie's YouTube:Keltie O'Connor

Keltie's TikTok: @keltieoconnor

Follow the podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

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GYM BROS TELL ALL with Darian & Bobby

Wed, 02 Mar 2022 11:00:00 +0000

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.

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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 vids

My gym routine & tips for beginners:

My fitness journey:

Week of workouts:

Follow the podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

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spilling the ~influencer~ tea with Libby Christensen

Wed, 23 Feb 2022 13:00:00 +0000

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!

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Timestamps

1:24 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: @libbychristensen

Libby's YouTube: Libby Christensen

Libby's TikTok: @libbychristensen

Follow the podcast

https://youtu.be/k4pFSPHME7M

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

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life as a fit mom | all things pregnancy & postpartum with Olivia Ostrom

Wed, 16 Feb 2022 12:00:00 +0000

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!

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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:

How Britt's Workouts Changed:

https://youtu.be/hiHRaD_wtZU

Britt's Birth Vlog:

https://youtu.be/BFFeRvVRuXM

Follow the podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

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finding a lifestyle that will last a lifetime & fitness this-or-that with Alex Rice

Wed, 09 Feb 2022 11:00:00 +0000

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!

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Timestamps

1:15 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: @alexricee

Alex's YouTube: Alex Rice

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insta // @_brittanylupton

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how to build confidence in yourself, relationships, & the gym with Makayla Anisa

Wed, 02 Feb 2022 16:00:00 +0000

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.

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Timestamps

1:33 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: @makaylaanisa

Makayla's TikTok: Makayla Anisa

Follow the podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

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dealing with hardship, loss, & grief while learning to love yourself through the process with Haley Polk

Wed, 26 Jan 2022 12:00:00 +0000

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*

Train with Britt Start Your 7 Day Free Trial Today!

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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

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insta // @_brittanylupton

youtube // Brittany Lupton

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nutrition 101: macros + micros // why nutrition matters + what it does for our health

Wed, 19 Jan 2022 12:00:00 +0000

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.

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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 vids

My gym routine & tips for beginners:

My fitness journey:

Week of workouts:

Follow the podcast

https://youtu.be/ms5vm_Cg2QA

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

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beginners guide to the gym // 29 gym tips with Darian & Britt

Wed, 12 Jan 2022 11:00:00 +0000

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*

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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 vids

My Mobility Routine:

My fitness journey:

Week of workouts:

Follow the podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

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PR’s, persistence & protecting your peace with Courtney Sarracino

Wed, 05 Jan 2022 11:00:00 +0000

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.

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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

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

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21 things i've learned in 2021

Wed, 29 Dec 2021 13:00:00 +0000

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!

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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:

Week of workouts:

Meal plan & grocery shop w/ me:

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your juiciest gym stories // naughty or nice

Wed, 22 Dec 2021 11:00:00 +0000

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!

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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:

Week of workouts:

Meal plan & grocery shop w/ me:

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5 fitness trends that need to die in 2021 // & 5 i'm bringing with me to 2022

Wed, 15 Dec 2021 12:00:00 +0000

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)

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Timestamps

00:30 fitness trends

1:30 britt's weekly recap

2:55 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:

Week of workouts:

Meal plan & grocery shop w/ me:

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body image, competing & gym confidence with Jordyn Trenholm

Wed, 08 Dec 2021 10:00:00 +0000

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.

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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

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BONUS // all things nursing & CRNA school with nurse darian

Mon, 06 Dec 2021 14:00:00 +0000

'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!

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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

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Q&A: how to create a workout split, rest days, healthy eating, being consistent & more!

Wed, 01 Dec 2021 11:00:00 +0000

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!

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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 meals

33:00 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:

Meal plan & grocery shop w/ me:

My fitness journey:

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finding balance in work, grad school, health & relationships // his and hers holiday gift guide!

Wed, 24 Nov 2021 10:00:00 +0000

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!)

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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

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fitness this-or-that with TikTok queen Nona Bayat

Wed, 17 Nov 2021 11:00:00 +0000

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!

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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

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5 reasons you're not seeing results // progressive overload, nutrition & more

Wed, 10 Nov 2021 10:00:00 +0000

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*

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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:

Meal plan & grocery shop w/ me:

My fitness journey:

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adapting to change & making new routines with savannah wright

Wed, 03 Nov 2021 10:00:00 +0000

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!

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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

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8 fitness tips with darian and britt

Sun, 31 Oct 2021 23:00:00 +0000

Join Brittany and special guest Darian, her husband, as they spill some of their top health & fitness tips.

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Timestamps

0:20 WELCOME to the podcast

3:55 introducing darian

6:55 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:

My fitness journey:

https://youtu.be/pHluKYYcroo

My gym routine:

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INTRO // let the gains begin

Fri, 29 Oct 2021 15:00:00 +0000

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.

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Timestamps

00:33 a NEW platform

00:53 get to know Britt

01:20 Britt’s fitness journey

01:40 Darian; a male’s perspective

02:10 a lonely 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!

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