Fun and Gains

hot girl summer is out...and HEALTHY girl summer is in. this summer we're working on removing the guilt we have around this time of year. we are all too hard on ourselves to look a certain way, but it's time to realize that health is how you FEEL. not how you look. join britt & nat as they talk about all things healthy girl summer, tips, affirmations and positive self talk, favorite recipes, grocery staples and more!Train with Britt Start Your 7 Day Free Trial Today!Shop Gymshark Shop my favorite Gym Fits!Timestamps2:10 Reviews of the week3:30 welcome Natalia5:20 All about Natalia7:10 Bali10:00 affirmations12:40 don't scroll in the morning14:47 Summer guilt20:10 getting out of your head22:00 That Girl Trend23:10 what does health mean to me?28:00 you can have both31:40 diet culture35:20 unfollow to unlearn36:30 find what works for you39:50 fav recipes46:50 Whole Foods vs TJoes48:30 grocery staples51:43 one thing you'd tell your 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 NataliaTiktok: @nataliaaseliger Instagram: @natsneatteatsYoutube: Natalia SeligerFollow Brittinsta // @_brittanyluptonyoutube // Brittany Luptontiktok // brittanyluptonContact Ushello@funandgainspodcast.comAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

Join Britt & her bestie Katie as they answer your gym girl advice! The two chat about starting their fitness journey together, friendship, finding confidence, training routines, dating advice, being comfortable alone, body changes, good habits & more!Train with Britt Start Your 7 Day Free Trial Today!Shop Gymshark Shop my favorite Gym Fits!Timestamps1:24 meet Katie5:24 let the fitness begin8:40 no right to comment on a woman’s body or weight 11:00 called OUT14:20 how it started20:00 tips for new gym goers21:40 new gym nerves23:45 finding confidence in the gym 25:00 training routines30:15 the power of mindset32:05 comfort zones 33:25 ANSWERING YOUR GIRL ADVICE33:55 How to get into a 5am gym routine37:50 Dating advice42:40 Being comfortable alone45:30 Newly married48:48 Fear of body changes through pregnancy 54:30 Balancing running & lifting 1:03:25 good habits1:04:20 what Katie would tell her younger self1:07:00 No time for rudenessYouTube 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 Katie@_katie.stoneFollow Brittinsta // @_brittanyluptonyoutube // Brittany Luptontiktok // brittanyluptonContact Ushello@funandgainspodcast.comAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

This week, Britt's back for a solo episode to chat all about how our training can change, just as our goals do! Tune in to chat about body building, resistance training, powerlifting, yoga, pilates & more! There is no "one way" to workout, choose exercise and movement into your life in a way that you love and that fits your lifestyle.Train with Britt Start Your 7 Day Free Trial Today!Shop Gymshark Shop my favorite Gym Fits!Timestamps01:05 weekly update5:50 Disney recap9:00 life is a rollercoaster12:30 health as a whole13:10 training styles change with our goals 15:50 the problem with blanket statements around training 19:19 body building25:05 power lifting 27:40 pilates30:15 Britt’s definition of fitness36:30 review 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

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!Train with Britt Start Your 7 Day Free Trial Today!Shop Gymshark Shop my favorite Gym Fits!Timestamps01:01 review of the week3:00 pit fuzz5:20 the kind compliment8:50 the squat rack curler11:40 boundaries19:25 fire alarm frenzy 21:45 make the first move26:35 treadmill trippin2840 Darian’s dumbbell drop30:40 vulnerability34:00 always trust your gut39:30 kneecap smash41:55 be happy where you are45:30 going deep with B&D50:40 setbacks55:44 *TRIGGER WARNING* food mindset, restriction, overeating, binging1:01:50 *SKIP AHEAD*1:02:10 write-in next time!YouTube 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

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!Train with Britt Start Your 7 Day Free Trial Today!Shop Gymshark Shop my favorite Gym Fits!Timestamps00:28 Weekly recap00:50 Charleston1:20 the grind3:10 self worth & work5:30 vacation adventures7:28 Britt’s NEW TRAINING APP8:20 what programs is Britt offering?9:30 recipes & new workouts9:50 log your workouts10:08 warm-up’s & cool-down’s 10:26 categories11:24 SIGN UP for Britt’s App!13:00 “I’ll start over tomorrow”14:00 Over compensating 15:50 Eating on vacation17:30 groceries18:30 eat breakfast19:00 each day is a fresh start21:00 listen to your body’s cues24:00 take care of your body24:35 micros & macros25:00 change your mindset25:40 progress looks different for everybody28:00 mental progress & mindset shifts30:37 Darian’s reviews of the week32:45 EMAIL YOUR JUICY GYM STORIES!YouTube 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

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