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. Train with Britt Start Your 7 Day Free Trial Today!Shop Gymshark Shop my favorite Gym Fits!Timestamps00:25 welcome back Darian2:05 NEW MERCH DROP2:09 britt’s going to the Arnold2:50 don’t grocery shop hungry4:58 today’s guest6:50 today’s episode7:06 who is bobby?12:00 firefighter bobby13:50 getting into the gym15:50 male body image20:50 attractive things girls do in the gym21:40 butt slaps from bros23:10 when a girl asks for a spot, do you think she is hitting on you?25:28 strategy when asking for a spotter27:15 male nips28:40 gym bro outfit rules 32:29 how do you determine who your gym rival is?36:45 what causes the grunt vs the snake hiss51:40 approaching your gym crush46:00 staring49:40 britt’s timberlands50:50 most attractive muscle on a woman54:50 Sweat marks 55:00 Leg press1:00:00 re-racking weights1:04:10 matching sets on girls1:05:35 continuing your workout when your gym crush walks in1:05:55 asking a gym bro for help1:07:10 macro counter1:08:00 Bobby’s bulk1:12:30 speed round 1:18:00 advice for new gym go-ersNEW MERCH: www.brittanylupton.com/merchYouTube 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 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!Train with Britt Start Your 7 Day Free Trial Today!Shop Gymshark Shop my favorite Gym Fits!Timestamps1:24 intro4:38 back in the day6:35 Britt's one regret11:03 who is Libby15:20 all things content creation28:40 negatives of being an influencer31:20 You asked, Britt & Libby spill the tea1:24:10 Libby’s parting adviceLibby's Insta: @libbychristensenLibby's YouTube: Libby ChristensenLibby's TikTok: @libbychristensenFollow 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, 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!Train with Britt Start Your 7 Day Free Trial Today!Shop Gymshark Shop my favorite Gym Fits!Timestamps00:30 vinny the valentine00:40 love yourself 1:35 weekly recap3:47 review of the week5:55 CHALLENGE FOR THE WEEK7:10 welcome Olivia!8:05 all about Olivia9:50 what Olivia does11:20 finding time for yourself12:28 minding nutrition12:40 showing up to the gym to show up better13:30 asking for help16:50 you will never be ‘fully prepared’17:40 training while pregnant18:40 Listen to your body21:10 give yourself grace22:40 gentle movement23:15 walking 24:30 watching your body change26:40 feeling uncomfortable in your skin29:40 second time around30:05 food aversions31:40 words of encouragement32:38 choose excitement over negativity35:40 postpartum37:20 struggles41:00 it gets easier49:55 returning to training43:20 hormones45:00 be patient with your body49:05 be kind to your body49:30 confidence50:47 mindset51:55 letting go of a timeline 54:00 Olivia’s advice for her younger self55:30 what people will remember you for56:17 nobody cares how much you weight!58:40 non-scale victories59:20 take imperfect action1:03:15 where to find more Olivia!Love Yourself MERCHShop - Love Yourself HoodiesOlivia's Insta: @oliviaostrom_Olivia's TikTok: oliviaostrom_ YouTube vids:Pregnancy & Postpartum Q&A:https://youtu.be/k4pFSPHME7MHow Britt's Workouts Changed:https://youtu.be/hiHRaD_wtZUBritt's Birth Vlog:https://youtu.be/BFFeRvVRuXMFollow 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, 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!Train with Britt Start Your 7 Day Free Trial Today!Shop Gymshark Shop my favorite Gym Fits!Timestamps1:15 today’s ep1:30 digging in today1:45 Britt’s weekly recap4:34 fill up your cup6:15 WELCOME Alex7:00 California9:20 interaction/connection11:20 how Alex got into fitness15:00 early Instagram16:20 getting comfy with a squat rack 20:00 the importance of form20:40 mobility = confidence in form21:50 Alex’s home gym27:00 snow28:00 Trader Joe’s love29:10 nicest people29:30 snack girls unite30:15 favorite items35:10 Alex’s favorite breakfast foods38:10 sourdough39:00 Alex's pancake game40:55 Alex’s favorite shows41:33 simple nighttime routines42:20 skincare first43:40 Alex’s favorite books46:50 life is more than the gym48:00 healthy lifestyle tips48:25 consistency48:50 “off-track”50:00 enjoy how you workout51:00 enjoy the foods you’re eating52:40 fitness this or that with Alex52:50 pre-workout or coffee53:20 dumbbell or kettlebell53:30 solo or workout partner55:17 push or pull58:15 how to start wearing shorts59:40 upper or lower1:00:20 morning vs night gym go-er1:01:35 biceps or triceps1:03:05 follow shorties1:03:50 Alphalete or GymShark1:04:30 Blazers or Converse1:07:03 front squat or back squat1:08:55 all time favorite exercise1:09:50 what Alex would tell her younger self1:14:14 where to find more AlexNEW merchShop - Love Yourself HoodiesAlex's Insta: @alexriceeAlex's YouTube: Alex RiceFollow the podcast@funandgains.podcastFollow Brittinsta // @_brittanyluptonyoutube // Brittany Luptontiktok // brittanyluptonContact Ushello@funandgainspodcast.comAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

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.Train with Britt Start Your 7 Day Free Trial Today!Shop Gymshark Shop my favorite Gym Fits!Timestamps1:33 Britt's weekly recap2:00 Britt's big blizzard plans3:50 sincerely, a married mother4:33 *Valentine's Merch*5:00 love yourself through the process6:00 Vinny's juicebar6:40 let's welcome Makayla!8:25 get to know Makayla9:30 we are not alone9:55 how Makayla got into fitness10:50 mental health11:30 the gym12:30 mind & body; the inner-work13:28 Makayla’s favorite body part to lift15:39 getting back into a routine16:33 getting out of your head17:44 gym shutdown18:05 depression19:30 taking time for yourself20:38 fill up your cup first22:04 fitness: mind, body & soul24:00 going to the gym for yourself26:20 gym anxiety27:40 break-ups & new relationships29:20 choosing loneliness over comfort32:00 take time for yourself25:02 pay the cover charge35:40 dating in 202236:33 let go of toxic relationships37:10 phones37:20 negative comments37:30 TikTok28:25 the youth39:00 therapy40:30 being a female in the weight room41:00 confidence in the gym41:30 tips for growing your gym confidence44:15 gym fit45:20 catch your negative self-talk46:20 blast it & believe it46:55 Makayla’s fav gym fits48:25 gym intimidation49:00 stare back50:10 weight53:40 lifestyle56:35 photoshop1:00:00 not everything you see is real1:01:40 false promises1:02:30 disclosure1:03:12 hip dips are normal1:04:17 there's nothing to be fixed1:04:35 no hateLinks:Shop New Merch - Love Yourself HoodiesMakayla's Insta: @makaylaanisaMakayla's TikTok: Makayla AnisaFollow the podcast@funandgains.podcastFollow Brittinsta // @_brittanyluptonyoutube // Brittany Luptontiktok // brittanyluptonContact Ushello@funandgainspodcast.comAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

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!Shop Gymshark Shop my favorite Gym Fits!Timestamps00:25 britt’s weekly update1:37 britt’s new training program2:25 beginner YouTube series3:25 *trigger warning*4:00 challenges & battles9:00 moving to a new place11:50 fear of the unknown 12:50 meeting new friends13:20 slide in14:40 haley & britt15:30 quick fixes17:00 Haley’s story19:45 memories tied to places20:00 injuries 21:00 body image22:22 mindset shifts23:10 disordered eating25:20 being a caregiver & loss28:32 don't quit25:15 postpartum29:55 macros & meal prep30:41 macro knowledge31:20 not a bikini competitor32:08 nutrient education33:20 the shift to nutrients33:50 drink more water 35:00 mental health36:40 it takes time37:13 tears39:00 put yourself first41:30 the gym42:00 keeping your word to yourself43:05 early morning workouts45:35 recommitting48:00 self care is the hard choice50:00 procrastination builds anxiety51:00 bad body image days52:20 OG Gymshark53:20 haley’s go-to gym outfit54:40 short confidence56:50 wear the dang shorts1:03:45 wear the sports bra58:30 are you happy with how your body feels 59:57 one thing haley would tell her younger self1:03:22 do something today that your future self will thank you for1:05:20 we’re all trying out best1:07:30 review of the week1:08:55 where to find more Haley!Haley's Insta: @haley_jordan_fitHaley's YouTube: Haley PolkFollow the podcast@funandgains.podcastFollow Brittinsta // @_brittanyluptonyoutube // Brittany Luptontiktok // brittanyluptonContact Ushello@funandgainspodcast.comAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

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.Train with Britt Start Your 7 Day Free Trial Today!Shop Gymshark Shop my favorite Gym Fits!Timestamps1:00 weekly recap2:36 britt’s YouTube BEGINNER SERIES3:10 focusing on nutrition4:40 the big picture5:22 education is key 6:30 macros vs micros7:55 why’s & what’s 8:22 MICROS: fruit’s & vegetables 8:34 story time w/ britt10:40 vitamins & minerals11:05 vitamin A11:35 B vitamins13:20 earth’s vitamins14:13 vitamin C14:45 vitamin D15:50 calcium17:05 iron17:27 potassium18:00 YOU ARE NOT ALONE18:15 britt’s tips21:40 MACROS: protein, fat & carbs22:00 CARBS25:10 whole vs refined 25:22 PROTEIN27:50 sources 28:50 FAT29:20 sources30:00 saturated vs unsaturated30:30 omega 3’s32:30 whole-nutrient-dense-foods33:22 balance34:20 get the most out of your workouts 34:30 *disclaimer*35:09 SHARE THIS WITH ME!YouTube vidsMy gym routine & tips for beginners:https://youtu.be/Zg4X4clW_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

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*Train with Britt Start Your 7 Day Free Trial Today!Shop Gymshark Shop my favorite Gym Fits!Timestamps00:20 a warm welcome00:48 gym tips1:55 #1 - HAVE A PLAN2:30 why/who having a plan can help3:00 credible sources3:44 #2 - START SMALL4:30 #3 - FOCUS ON FORM5:09 technique5:40 core6:30 #4 - DRINK YOUR WATER7:17 #5 - INVEST IN A PERSONAL TRAINER8:39 #6 - NO ONE IS ACTUALLY JUDGING YOU9:13 #7 - MIND TO MUSCLE CONNECTION 10:54 #8 - WEAR THE DANG SHORTS11:50 #9 - WEAR OUTFITS YOU FEEL CONFIDENT IN13:11 #10 - EVERYONE HAS BEEN A NOOB BEFORE14:18 #11 - HAVING A WORKOUT BUDDY17:29 #12 - FOOD IS FUEL21:22 #13 - ASK IF YOU NEED HELP23:12 *don’t try this at home*23:33 #14 - TRACK YOUR PROGRESS25:00 #15 - DON’T GIVE UP26:00 #gymshark6626:27 #16 - START WITH THE BASICS26:36 #17 - DO NOT MISS A WARM UP27:10 flexible muscles are strong muscles27:54 #18 - THE BEST EXERCISE = THE ONE YOU WILL ACTUALLY DO29:11 #19 - DON’T BE AFRAID TO FAIL30:07 you don’t fail until you give up31:02 #20 - FIND YOUR CORNER31:47 #21 - MAKE A FIRE PLAYLIST33:24 *britt’s important question*34:20 #22 - JUST WALK IN38:19 #23 - HEADPHONES & MUSIC38:35 #24 - REST DAYS ARE IMPORTANT39:14 #25 - DON’T LET ONE BAD DAY DISCOURAGE YOU39:40 #26 - PATIENCE IS KEY39:55 #27 - IF SOMETHING IS ACTUALLY HURTING YOU, STOP42:20 #28 - EVERYONE STARTS SOMEWHERE42:58 #29 - DO NOT COMPARE YOUR PROGRESS46:49 *what darian wants you to go comment/share*YouTube vidsMy Mobility Routine:https://youtu.be/ms5vm_Cg2QAMy 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

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.Train with Britt Start Your 7 Day Free Trial Today!Shop Gymshark Shop my favorite Gym Fits!Timestamps:00:15 britt’s weekly recap1:18 britt’s big new years eve1:52 today’s guest!4:10 welcome courtney!6:30 get to know courtney6:00 how court got into social media7:00 gymshark8:52 budapest & lawschool11:00 the gym, an escape12:30 arizona14:51 why law school16:32 the bar18:32 heavy times & growth20:26 pivoting & listening to your heart23:28 court’s start to fitness23:52 powerlifting & court’s maxes24:40 how court trains for strength25:08 tired of high reps26:00 how court increases her weight27:20 "three by five" 27:50 low reps & amraps28:38 deload week29:40 court’s workout split32:58 flex on ‘em34:35 wake up. gym. repeat.36:40 consistency to continue progress37:40 running & track talk40:10 marathons40:50 how court sets goals42:20 just show up43:55 stay on the road45:40 show up for yourself46:40 allow life to happen47:50 realizing what you caring about48:40 ditching comparison51:05 owning who you are52:20 breaking the mold53:10 get out of your head53:58 scrolling55:20 britt's grand "Sunday detach"56:00 why we shouldn’t compare56:35 mind your feed57:40 mental health comes first58:30 unfollow & mute59:45 one thing court would tell her younger self59:50 we are all too hard on ourselves1:01:24 court’s zero bs policy1:02:10 protect your peace & fill up your cup first1:04:20 finding community1:04:30 where you can find more Courtney1:05:30 tiktok & setting timers1:06:47 go comment *THIS* on today’s podcast postCourt’s Insta: @courtney.sarracinoCourt's YouTube: Courtney SarracinoFollow the podcast@funandgains.podcastFollow Brittinsta // @_brittanyluptonyoutube // Brittany Luptontiktok // brittanyluptonContact Ushello@funandgainspodcast.comAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

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!Train with Britt Start Your 7 Day Free Trial Today!Shop Gymshark Shop my favorite Gym Fits!Timestamps00:28 heart to heart on a hard year2:30 #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 with15:42 #7 - sacrifices are needed to see growth & change17:15 #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 friends37:10 #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 vidsMy fitness journey:https://youtu.be/ulqafyeEKqkWeek of workouts:https://youtu.be/sedCYV7XknkMeal plan & grocery shop w/ me:https://youtu.be/ghwoSYej3eEFollow the podcast@funandgains.podcastFollow Brittinsta // @_brittanyluptonyoutube // Brittany Luptontiktok // brittanyluptonContact Ushello@funandgainspodcast.comAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy