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!Train with Britt Start Your 7 Day Free Trial Today!Shop Gymshark Shop my favorite Gym Fits!Timestamps00:45 Darian’s celebration1:30 time for a break1:45 App updates2:45 patience5:27 enjoy being where you are, now6:48 pursue your dreams7:45 britt’s current dream8:27 darian’s current dream11:30 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 Darian22:30 Rapid fire Q’s for Britt28:10 reviews of the weekYouTube vidsMy gym routine & tips for beginners:https://youtu.be/Zg4X4clW_VoMy fitness journey:https://youtu.be/ulqafyeEKqkWeek of workouts:https://youtu.be/sedCYV7XknkFollow the podcast@funandgains.podcastFollow Brittinsta // @_brittanyluptonyoutube // Brittany Luptontiktok // brittanyluptonContact Ushello@funandgainspodcast.comAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

Take a seats F&G fam, because class is in session! This week, Britt is going over 20 gym terms that every gym goer should know. Test your knowledge as we walk through the most popular abbreviations, workout splits, EMOM's, pump covers, drop sets, DOMS & so many more!Train with Britt Start Your 7 Day Free Trial Today!Shop Gymshark Shop my favorite Gym Fits!Timestamps00:30 weekly update2:00 reviews3:16 class is in session4:00 abbreviations: BB KB DB4:40 push/pull5:00 pull day5:50 push day6:16 a workout split6:55 PR/PB8:10 1RM10:55 EMOM13:10 pump cover14:20 DOMS14:47 acute muscle soreness 17:10 hypertrophy18:00 ROM19:50 AMRAP20:50 sets X reps22:20 RPE23:35 drop set25:11 compound & super set26:20 compound & isolation exercisesYouTube vidsMy gym routine & tips for beginners:https://youtu.be/Zg4X4clW_VoMy fitness journey:https://youtu.be/ulqafyeEKqkWeek of workouts:https://youtu.be/sedCYV7XknkFollow the podcast@funandgains.podcastFollow Brittinsta // @_brittanyluptonyoutube // Brittany Luptontiktok // brittanyluptonContact Ushello@funandgainspodcast.comAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

Coordinate that gym fit & let down those front pieces, because today Britt is joined by Hebe Hiom! The two respond to your gym stories & share their advice on topics like consistency, patience & playing the long game.Train with Britt Start Your 7 Day Free Trial Today!Shop Gymshark Shop my favorite Gym Fits!Timestamps4:10 Meet Hebe!4:48 Juggling it all 7:10 Starting a gym9:02 In-person training15:12 Hebe’s favorite way to train17:08 How to start working with GymShark21:12 Gym girl chat21:40 Camel toe23:20 Washing gym clothes24:10 Picking gym outfits25:10 Makeup25:35 Go-to hair styles27:52 How to feel confident in the gym30:08 Where & how to start in the gym32:45 How to get over beginner gym anxiety35:31 Advice for a bad workout38:050 Struggling with motivation41:20 Gym Story: The Critical Trainer40:45 Gym Story: Greasy PT Story47:30 Gym Story: Squat Rack Stare48:40 Gym Story: Respecting Boundaries52:08 Gym Story: You Do You55:30 We’re our hardest critic58:06 Fear of having too much muscle59:50 Intuitive eating to maintain1:00:02 Gym Story: Inappropriate Compliments1:04:20 Have patience1:05:10 Consistency is the key1:05:40 Play the long game1:07:40 Skinny isn’t health1:09:30 What Hebe would tell her younger selfYouTube vidsMy gym routine & tips for beginners:https://youtu.be/Zg4X4clW_VoMy fitness journey:https://youtu.be/ulqafyeEKqkWeek of workouts:https://youtu.be/sedCYV7XknkFollow the podcast@funandgains.podcastFollow Hebeinsta // @hebehiomptFollow Brittinsta // @_brittanyluptonyoutube // Brittany Luptontiktok // brittanyluptonContact Ushello@funandgainspodcast.comAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

Pencil in this week's episode & grab a notepad— Britt is joined by Sal Di Stefano of MindPump (the #1 podcast world wide for science-based fitness information) to bust some of the biggest myths when it comes to women and weight lifting. Sal talks metabolism, hormones, getting toned, progressive overload, soreness, nutrition, muscle memory, life lessons, strength training at all ages & so much more.Train with Britt Start Your 7 Day Free Trial Today!Shop Gymshark Shop my favorite Gym Fits!Timestamps00:40 health is for life1:24 today’s episode3:00 grab a notepad4:00 MindPump4:30 Sal’s story7:00 strength training9:16 why women are scared to lift weights11:20 misled weight loss12:50 cardio14:40 muscle vs fat in the body15:55 women have been sold a false narrative16:30 how rare it is to be a super muscle gainer19:20 the fear of weight lifting 22:27 it’s empowering to be strong25:32 fitness fanatics vs average gym goer27:30 2-3 days of exercise per week 28:40 don’t rely on motivation32:50 when you love the journey, the destinations take care of themselves37:00 exercise should fit 39:45 why you shouldn’t be surviving your workouts40:30 using soreness as an indicator of a workout45:10 progressive overload47:14 muscle memory49:39 what you learn through lifting51:00 the positive effect of strength training on hormones55:47 feeding & fueling your body59:30 repair your metabolism first 01:00:19 build a strong foundation first01:02:40 cheat meals01:00:00 no balance vs balance01:09:30 how to rebuild your relationship with food01:10:40 awareness & impulse eating01:13:25 Sal’s take on intuitive eating01:15:00 4 stages of learning 01:17:10 ruining your progress & punishment01:18:10 treat yourself like you would your child01:18:40 what Sal would tell his younger self01:19:45 self-love over self-hateYouTube vidsMy gym routine & tips for beginners:https://youtu.be/Zg4X4clW_VoMy fitness journey:https://youtu.be/ulqafyeEKqkWeek of workouts:https://youtu.be/sedCYV7XknkFollow the podcast@funandgains.podcastFollow MindPumpinsta // @mindpumptwitter // @mindpumpsalFollow Brittinsta // @_brittanyluptonyoutube // Brittany Luptontiktok // brittanyluptonContact Ushello@funandgainspodcast.comAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

Raise your spoons & give a warm welcome to the one n' oatly, @TracesOats! In addition to his good vibes & viral recipes, Trace is bringing the fun & oatmeal gains to the podcast this week. The two reunite to chat about Oatmeal Boy's experience with becoming TikTok famous, burnout, creativity in the kitchen, cooking fails, high school sports & records, under-recovering & enjoying every moment.Train with Britt Start Your 7 Day Free Trial Today!Shop Gymshark Shop my favorite Gym Fits!Timestamps4:20 meet Trace5:10 oatmeal 11:50 staying true to yourself12:10 TikTok thoughts13:20 burnout15:30 Trace’s fav oatmeal recipes20:00 cooking & filming fails26:00 how Trace creates recipes27:50 food phases 30:20 Senioritis32:30 leaving sports39:30 move your body 41:30 under recovering47:00 prom47:30 one thing Trace would tell his younger self48:46 shows vs movies49:00 britt's fav type of oatsYouTube vidsMy gym routine & tips for beginners:https://youtu.be/Zg4X4clW_VoMy fitness journey:https://youtu.be/ulqafyeEKqkWeek of workouts:https://youtu.be/sedCYV7XknkFollow the podcast@funandgains.podcastFollow Traceinsta // @tracesoatststiktok // tracesoatsFollow Brittinsta // @_brittanyluptonyoutube // Brittany Luptontiktok // brittanyluptonContact Ushello@funandgainspodcast.comAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

Britt's celebrating another year of gains with an extra fun episode, featuring some of YOU! Tune in, as Darian & Britt chat about pump-up songs, finding balance, gym romance, fad diets, motherhood, burnout, discipline & so much more. A big thank you to Hallie, Milly & Olivea, Taylor, Ruby, Katelyn, Ally & Megan— our F&G fam is a special one!Train with Britt Start Your 7 Day Free Trial Today!Shop Gymshark Shop my favorite Gym Fits!Timestamps00:28 Today's special episode2:58 Review of the week5:20 Welcome Hallie!10:55 Britt’s big sock plans13:00 Advice for your 20 y/o self20:20 Favorite pump-up song27:60 Mentally, emotionally, physically proud39:45 Meet Milly & Olivia!45:20 Hard times on social media51:00 Mottos to live by57:00 Balance1:01:50 Welcome Taylor!1:06:19 Gym romance1:12:30 Finding a partner that supports & shares a healthy lifestyle 1:15:15 Meet Ruby!1:18:20 Fad diets1:25:30 Fur babies1:26:50 Role models 1:29:00 Welcome Katelyn!1:31:40 Eating enough & meal prepping for a busy mom1:34:50 New moms1:39:55 Meet Ally!1:40:55 Nurse life1:42:12 Sober life1:48:30 Advice for burnout 1:54:03 Welcome Megan!1:56:26 Working moms1:58:02 Being a boy mom2:01:30 Working on self disciplineYouTube vidsMy gym routine & tips for beginners:https://youtu.be/Zg4X4clW_VoMy fitness journey:https://youtu.be/ulqafyeEKqkWeek of workouts:https://youtu.be/sedCYV7XknkFollow the podcast@funandgains.podcastFollow Brittinsta // @_brittanyluptonyoutube // Brittany Luptontiktok // brittanyluptonContact Ushello@funandgainspodcast.comAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

We are all at different stages of our fitness journey, but mindset is what fuels how far we'll each go. Whether you're looking in a rearview mirror of lessons & growth, or have nothing but the open road ahead of you— this week's episode will have takeaways for every gym goer.Train with Britt Start Your 7 Day Free Trial Today!Shop Gymshark Shop my favorite Gym Fits!Timestamps00:30 gym tips1:08 Britt’s wild night2:40 for the mom’s out there3:30 acts of daily discipline5:40 The different Gym Goers7:30 Britt’s journey8:15 imposter syndrome & gym-timidation12:00 do not be discouraged13:28 TIP #1 - DESTINATION VS JOURNEY14:45 loving the journey15:30 I hit my goal, what now?16:20 food & nutrition18:40 TIP #2 - WEIGHT VS FORM19:10 training for yourself instead of others19:55 TIP #3 - RUSHING VS TRAINING WITH INTENTION 22:29 TIP #4 - PERFECTION VS LETTING GO25:51 TIP #5 - EXPECTING VS MAINTAINING 28:20 the power of discipline32:00 pod fam love & reviewsYouTube vidsMy gym routine & tips for beginners:https://youtu.be/Zg4X4clW_VoMy fitness journey:https://youtu.be/ulqafyeEKqkWeek of workouts:https://youtu.be/sedCYV7XknkFollow the podcast@funandgains.podcastFollow Brittinsta // @_brittanyluptonyoutube // Brittany Luptontiktok // brittanyluptonContact Ushello@funandgainspodcast.comAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

You delivered the FUN questions, so Britt & Darian are bringing the GAINS this week with their answers! The two sit down for a long awaited Q&A to chat about how they met, how they support one another, kids, social media, working out, dealing with finances, marriage, favorite grocery staples, balancing schedules & so much more!Train with Britt Start Your 7 Day Free Trial Today!Shop Gymshark Shop my favorite Gym Fits!Timestamps00:40 What’s in store for today’s episode1:10 Darian’s weekly recap5:55 Review of the week6:50 How did Britt & Darian meet?11:55 Where do Britt & Darian want to live once Darian graduates?13:03 Vinny’s birth story14:20 Do you guys prefer training together or solo?15:20 Balancing schedules & planning together18:10 Supporting one another20:45 Are you making your own fitness app?21:10 Darian’s skincare routine21:50 How Britt started social media26:40 Britt’s social media advice27:30 Pre-workout & supplements31:05 Favorite weekly grocery staples36:50 Dealing with finances40:00 How to “do it all”45:50 What is the best piece of marriage advice?49:30 Darian’s parting wordsYouTube vidsFamily Vlog:https://youtu.be/zIvhbCe5ipYVinny's Birth Story:https://youtu.be/M04KIBp5LrwBritt + Darian's last Q & A:https://youtu.be/U93IJUxxnZQFollow the podcast@funandgains.podcastFollow Brittinsta // @_brittanyluptonyoutube // Brittany Luptontiktok // brittanyluptonContact Ushello@funandgainspodcast.comAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

today's episode is all about what to do on those days we are feeling unmotivated. motivation only takes us so far. then it is down to discipline, habits, and consistency. Britt shares her top tips on adding discipline and consistency in her life.Train with Britt Start Your 7 Day Free Trial Today!Shop Gymshark Shop my favorite Gym Fits!Timestamps00:55 motivation comes & goes2:50 discipline3:20 fitness audiences5:00 different/new life phases5:10 the issue with ‘you-vs-you’ mentality6:20 24-hours in a day9:30 ~ DISCIPLINE ~12:15 #1 SET REALISTIC GOALS15:20 confidence is keeping promises16:30 set goals when you are unmotivated18:18 #2 PUT YOUR GOALS WHERE YOU CAN SEE THEM19:13 #3 PRACTICE DAILY DILIGENCE20:38 how to practice small acts of diligence23:29 #4 SET A TIMER25:03 know your strengths & weaknesses26:48 rewards & little pep talks27:50 #5 FORGIVE YOURSELF & MOVE FORWARD29:50 ~ CONSISTENCY ~30:42 #1 CONSISTENCY IS NOT PERFECTION32:00 mistakes & bad days33:15 am I the only one!?33:50 find the good35:16 #2 GET ENOUGH SLEEP36:20 it all adds up36:40 #3 REWARD YOURSELF37:25 #4 GIVE YOURSELF TIME38:46 #5 KEEP PROMISES TO YOURSELF41:00 review of the week Follow the podcast@funandgains.podcastFollow Brittinsta // @_brittanyluptonyoutube // Brittany Luptontiktok // brittanyluptonNEW MERCH: www.brittanylupton.com/merchContact Ushello@funandgainspodcast.comAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

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!Train with Britt Start Your 7 Day Free Trial Today!Shop Gymshark Shop my favorite Gym Fits!Timestamps00:20 Arnold recap2:36 review of the week 3:20 this weeks guest5:20 new headphones7:00 who is Keltie O’Connor10:25 running14:20 college sports15:00 post-career syndrome15:36 identity crisis17:50 fitness after sports19:55 your 20’s23:40 pressure28:07 boundaries36:10 do less40:10 treat your creativity like a muscle42:17 filling your cup45:30 see both sides46:10 DJ KOC55:22 Scaling back57:20 one thing Keltie would tell her younger self58:40 explore your passions 59:40 rest doesn’t always look like doing nothing1:01:45 go drink your water1:03:50 where to find more KeltieNEW MERCH: www.brittanylupton.com/merchKeltie's Insta: @keltieoconnorKeltie's YouTube:Keltie O'ConnorKeltie's TikTok: @keltieoconnorFollow the podcast@funandgains.podcastFollow Brittinsta // @_brittanyluptonyoutube // Brittany Luptontiktok // brittanyluptonContact Ushello@funandgainspodcast.comAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy