Fun and Gains

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

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