Fun and Gains

Britt, CPT discusses cutting vs bulking in fitness, addressing 'clean' vs 'dirty' bulk, training impact, and body changes. Emphasizes the importance of muscle mass retention during cutting phase. Also touches on personal recovery journey and gratitude.

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!Train with Me Start Your 7-Day Free Trial on my App Today!GYMSHARK shop my fav gym fits - code BRITTBEAM supplements code: BRITTAMAZON LINKS shop all my favorite things :)Follow the podcast@funandgains.podcastFollow Brittinsta // @_brittanyluptonyoutube // Brittany Luptontiktok // brittanyluptonYouTube vidsWhat I Eat in a Day as a Gym Girl (who doesn't track)My Fitness Journey Round Two | Weight Loss, Finding Balance, & Building Healthy Habitshow i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workoutTimestamps00:37 progress & updates02:30 guilt3:00 enter britt's GIVEAWAYS4:20 'tis the holiday season5:20 dark mornings06:25 how to have a guilt free holiday season09:07 TIP #1 - BE PRESENT11:20 the time vortex13:20 TIP #2 - ONE 'BAD' DAY DOESN'T RUIN YOUR PROGRESS15:40 life shouldn't be based around what you look like17:10: TIP #3 - GET A ROUTINE18:15 navigate the holidays guilt-freeContact Ushello@funandgainspodcast.comAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

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 <3Train with Me Start Your 7-Day Free Trial on my App Today!GYMSHARK shop my fav gym fits - code BRITTBEAM supplements code: BRITTAMAZON LINKS shop all my favorite things :)Follow the podcast@funandgains.podcastFollow Brittinsta // @_brittanyluptonyoutube // Brittany Luptontiktok // brittanyluptonYouTube vidsWhat I Eat in a Day as a Gym Girl (who doesn't track)My Fitness Journey Round Two | Weight Loss, Finding Balance, & Building Healthy Habitshow i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workoutTimestamps01:10 *episode disclaimer*02:12 where to start?03:02 miscarriage04:22 healing06:26 success07:00 7-weeks10:00 ectopic pregnancy11:20 surgery12:40 complications13:22 recovery14:50 rest16:20 support17:06 Postpartum Program18:10 high note18:35 "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"Contact Ushello@funandgainspodcast.comAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

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.comPURE PUMP RESTOCK!!! use code BRITT to save 10% offTrain with Me! Start Your 7-Day Free Trial on my App Today!GYMSHARK shop my fav gym fits - code BRITTBEAM supplements code: BRITTAMAZON LINKS shop all my favorite things :)Follow the podcast@funandgains.podcastFollow Brittinsta // @_brittanyluptonyoutube // Brittany Luptontiktok // brittanyluptonYouTube vidsWeek of Workouts | 5 Day Summer Workout Split + Workout Walk ThroughMy Fitness Journey Round Two | Weight Loss, Finding Balance, & Building Healthy Habitshow i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workoutTimestamps01:00 guess whose back!?02:00 life update07:58 gym confession #1 - stairclimber scaries10:09 gym confession #2 - the official barbell girl13:31 gym confession #3 - secret sister15:27 gym confession #4 - grandpa gives compliments18:30 gym confession #5 - curb tripping19:00 gym confession #6 - private workouts19:23 gym confession #7 - 90 day fiance20:56 gym confession #8 - free year membership21:00 gym confession #9 - socks & slides22:12 gym confession #10 - no wipe22:53 gym confession #11 - toot toot23:57 gym confessions #12 - personal trainer24:14 gym confession #13 - rope climb rip24:40 gym confession #14 - gym staff tea25:47 gym confession #15 - hip thrust watcher26:24 gym confession #16 - shoot your shot26:43 gym confession #17 - mid squat trouble27:43 gym confession #18 - no re-wrackers28:14 gym confession #19 - back squats29:06 gym confession #20 - gym gas29:45 gym confession #21 - crop dust queen30:23 gym confession #22 - incline bench hog33:11 send us your SPOOKY gym stories: hello@funandgainspodcast.com34:27 Gymshark Lift LA recapContact Ushello@funandgainspodcast.comAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

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% offTrain with Me! Start Your 7-Day Free Trial on my App Today!GYMSHARK shop my fav gym fits - code BRITTBEAM supplements code: BRITTAMAZON LINKS shop all my favorite things :)Follow the podcast@funandgains.podcastFollow Brittinsta // @_brittanyluptonyoutube // Brittany Luptontiktok // brittanyluptonYouTube vidsWeek of Workouts | 5 Day Summer Workout Split + Workout Walk ThroughMy Fitness Journey Round Two | Weight Loss, Finding Balance, & Building Healthy Habitshow i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workoutTimestamps01:00 exciting announcement01:40 postpartum program04:33 filming05:50 training06:40 #1 - Fall into THE MOMENT11:03 #2 - Fall into COOKING & SEASONAL FLAVORS13:07 #3 - Fall into your FRIENDSHIPS & FAMILY16:01 #4 - Fall into EXERCISE & MOVEMENT18:30 #5 - Fall into FUN19:43 #6 - Fall in LOVE WITH YOURSELF23:10 #7 - Fall into FICTION27:49 #8 - Fall OUT of FadsContact Ushello@funandgainspodcast.comAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

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% offTrain with Me! Start Your 7-Day Free Trial on my App Today!GYMSHARK shop my fav gym fitsBEAM supplements code: BRITTAMAZON LINKS shop all my favorite things :)Follow Kiley@fitbykikiFollow the podcast@funandgains.podcastFollow Brittinsta // @_brittanyluptonyoutube // Brittany Luptontiktok // brittanyluptonYouTube vidsgymshark lift: la vlog | family reunited & bts footage with your favorite gymshark athletesMy Fitness Journey Round Two | Weight Loss, Finding Balance, & Building Healthy Habitshow i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workoutTimestamps01:30 meet Kiley02:50 quitting a 9-508:25 getting into working out10:10 mindset11:25 part of your life, not consuming your life11:50 Kiley's training structure25:10 wedding planning38:00 love32:28 how kiley met her husband39:00 relationship advice40:00 mindset43:00 balance50:00 if they can, I can50:39 what Kiley would tell her younger self51:39 where to find more KileyContact Ushello@funandgainspodcast.comAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

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% offTrain with Me! Start Your 7-Day Free Trial on my App Today!GYMSHARK shop my fav gym fitsBEAM supplements code: BRITTAMAZON LINKS shop all my favorite things :)Follow Hailey@haileyperryFollow the podcast@funandgains.podcastFollow Brittinsta // @_brittanyluptonyoutube // Brittany Luptontiktok // brittanyluptonYouTube vidsgymshark lift: la vlog | family reunited & bts footage with your favorite gymshark athletesMy Fitness Journey Round Two | Weight Loss, Finding Balance, & Building Healthy Habitshow i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workoutTimestamps02:10 meet HAILEY!03:40 background09:35 pelvic floor anatomy13:48 exercises & practices16:30 pregnancy & training18:45 how Hailey finds balance23:00 look for different ways to move30:00 grocery staples & meal planning33:00 leftovers & freezer meals35:20 make it a lifestyle through small steps36:00 routine38:31 one thing Hailey would tell her younger self42:43 where to fund more HaileyContact Ushello@funandgainspodcast.comAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

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!Fall MerchPURE PUMP RESTOCK!!! use code BRITT to save 10% offTrain with Me! Start Your 7-Day Free Trial on my App Today!GYMSHARK shop my fav gym fitsBEAM supplements code: BRITTAMAZON LINKS shop all my favorite things :)Follow the podcast@funandgains.podcastFollow Brittinsta // @_brittanyluptonyoutube // Brittany Luptontiktok // brittanyluptonYouTube vidsWeek of Workouts | 5 Day Summer Workout Split + Workout Walk ThroughMy Fitness Journey Round Two | Weight Loss, Finding Balance, & Building Healthy Habitshow i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workoutTimestamps00:40 let's catch up01:40 announcements03:28 weekly review04:00 200 Club06:55 let's talk PR's07:00 performance vs aesthetic based goals09:34 different kinds of PR's11:15 #1 - MOTIVATING FACTOR11:50 purpose12:39 can help with not overtraining12:57 #2 - PERFORMANCE OVER LOOKS13:26 #3 - EMPOWERMENT OF A NEW SKILL14:40 #4 - *CAN* HELP YOU INCREASE OVERALL HEALTH16:50 risk of injury17:00 mental failure18:00 form & having a spot 18:22 THINGS TO AVOID18:30 don't neglect other muscle groups18:45 don't forget to mix up your plane of movement19:40 do not continue if you feel pain20:20 PR's & wins can happen outside the gym21:10 newbie gains22:30 Britt's squat day PR routine24:22 restContact Ushello@funandgainspodcast.comAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

This podcast covers 5 ways to optimize your training for better results in the gym. Topics include progressive overload, training with intensity, consistency, warm-up importance, and the 3 R's - rest, refuel, and recovery. Strategies for enhancing workouts, staying motivated, and achieving fitness goals are discussed in an engaging and informative manner.

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.Train with Me! Start Your 7-Day Free Trial on my App Today!GYMSHARK shop my fav gym fitsBEAM supplements code: BRITTAMAZON LINKS shop all my favorite things :)Follow the podcast@funandgains.podcastFollow Brittinsta // @_brittanyluptonyoutube // Brittany Luptontiktok // brittanyluptonYouTube vidsWeek of Workouts | 5 Day Summer Workout Split + Workout Walk ThroughMy Fitness Journey Round Two | Weight Loss, Finding Balance, & Building Healthy Habitshow i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workoutTimestamps01:00 let's cozy up02:14 weekly review02:46 the science on rest & stress3:00 #1 - PHYSICAL REST05:30 Fatigue & your Nervous System06:24 Muscle Damage07:30 Energy09:30 welcome rest into your life12:16 Recovery12:45 Homeostasis13:15 Fight or Flight Mode13:30 Sympathetic vs Parasympathetic 14:20 reconnect17:07 cold plunge, ice bath, cold water immersion18:40 recovery tools21:00 #2 - MENTAL REST24:30 take care & take time27:40 we are all trying our best28:18 what can you add or take awayContact Ushello@funandgainspodcast.comAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy