Fun and Gains

Welcome back to another episode Benefits of Exercise: manage stress, gives you energy, brainpower, helps fight diseases, and more! Form over weight Rest days are crucial Warming up is essential - Stretching and mobility Progress is gradual. Consistency is key. Get enough sleep Progressive Overload Weight-loss is not the only goal: Privacy & Opt-Out: https://redcircle.com/privacy

Fighting Through Adversity & Building a Fighters Mindset with Rumble Boxing Founder Noah Neiman Tune in to this week's insanely inspirational episode. Learn from Noah what it takes to leave it all behind and fight for what you want. Find a Rumble Boxing Near You | Checkout Knuckle Therapy @noahneiman @knuckletherapy @doyourumble Privacy & Opt-Out: https://redcircle.com/privacy

In Our Fitness Class Era | Part 2 Carrie's Pilates Happy Wednesday and welcome back to another episode! This week we are learning about pilates! Privacy & Opt-Out: https://redcircle.com/privacy

Business, Barre3 & Believing in Yourself | Forbes 50 Over 50 Honoree, Sadie Lincoln Forbes 50 over 50 honoree, Sadie Lincoln, is the visionary CEO and Founder of barre3. As a pioneer in the fitness industry, Sadie has revolutionized the way we think about exercise, self-care, and holistic wellness. Find a local barre3 studio today! Privacy & Opt-Out: https://redcircle.com/privacy

time to LOCK IN | may challenge, taking action, 5 best sources for protein & believing in yourself welcome back to another episode! it is time to lock in! are you in?! join the MAY CHALLENGE here 7-Day Free Trial: Privacy & Opt-Out: https://redcircle.com/privacy

ASK BRITT | q&a catch up chat, fitness, broken foot, training, etc. Welcome back besties to another podcast episode <3 Privacy & Opt-Out: https://redcircle.com/privacy

MY GUIDE TO GETTING SHREDDED! 3 things i'm implementing get results it is time to LOCK IN! I am ready to work and see some changes! With my foot finally feeling better and better, I am able to start a workout routine again. There have been setbacks, but it is time to push through and make some moves! Privacy & Opt-Out: https://redcircle.com/privacy

workout because you LOVE YOURSELF not because you hate yourself tune in for a new podcast episode Xx Privacy & Opt-Out: https://redcircle.com/privacy

GET BACK ON TRACK | the power of momentum wether you have been killing it in your routine, or are trying to navigate finding a new one (like me) this episode will fuel your ambition and get you ready to START. Privacy & Opt-Out: https://redcircle.com/privacy

WE ARE BACK! hi, imu!!!! WOW IT HAS BEEN TOO LONG!!! here is a quick lil episode to catch you up on all things! so far the goal is one a month, but you never know if more will pop in ;) love you!!!! Privacy & Opt-Out: https://redcircle.com/privacy

Truly the end of an era, you guys have been along for the ride through the Fun & Gains of it all! We are saying goodbye for now. Darian joins me to reflect, recap & read some final gym stories! We want to thank you all of the laughter & love each week— we'll see you over on YouTube! BEAM supplements code: BRITT Train with Me Start Your 7-Day Free Trial on my App GYMSHARK shop my fav gym fits - code BRITT BEAM supplements code: BRITT AMAZON LINKS shop all my favorite things :) Follow the podcast @funandgains.podcast Follow Britt insta // @_brittanylupton youtube // Brittany Lupton tiktok // brittanylupton YouTube vids VLOG: Launching My Own Pre Workout | BTS Campaign Shoot | BEAM x Brittany Lupton Round 2 A Few Days in My Life | beach sunset, leg day workout, unpacking, & reading ACOTAR!!! my fitness journey | getting fit, pregnancy, postpartum & recovering from surgery how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout Contact Us hello@funandgainspodcast.com Privacy & Opt-Out: https://redcircle.com/privacy

This week we're welcoming BACK Mike Yewdell, BEAM Be Amazing's Co-Founder & President, one year after the very first BEAM x Brittany Lupton collab! We chat about tough people outlasting tough times, some very exciting new products & a very intentional campaign around the upcoming STRAWBERRY BURST collab/launch, seeing the light at the end of tunnel & never ever giving up. I hope this episode sparks hope, joy, encouragement & a reminder that our health is just as much mental as it is physical, because the best journey is one that takes place both inside & outside of the gym!!! SHOP EARLY ACCESS BEAM X BRITTANY LUPTON 7/18/24 BEAM supplements code: BRITT Train with Me Start Your 7-Day Free Trial on my App GYMSHARK shop my fav gym fits - code BRITT BEAM supplements code: BRITT AMAZON LINKS shop all my favorite things :) Follow the podcast @funandgains.podcast Follow Britt insta // @_brittanylupton youtube // Brittany Lupton tiktok // brittanylupton YouTube vids A Few Days in My Life | beach sunset, leg day workout, unpacking, & reading ACOTAR!!! my fitness journey | getting fit, pregnancy, postpartum & recovering from surgery Fitness Vlog: Upper Body Workout, Healthy Recipes, My Pre Workout Routine & More!!! how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout Timestamps 15:00 we all struggle 16:10 support 10:00 creative vision 20:00 the pitch 25:00 behind the scenes 28:00 battling 33:00 asking for help 34:00 you are not alone 36:50 impact 41:00 adversity 43:40 sacrifice 49:00 Britt's UPCOMING collab 58:00 BEAM Be Amazing love Contact Us hello@funandgainspodcast.com Privacy & Opt-Out: https://redcircle.com/privacy

WELCOME BACK for some fun, gains & summer updates! I've missed you guys & am excited to share all the updates on my summer training split, the new Let's Lift App refresh (two new training programs!!), plus, a little chit about overcoming plateaus, inner confidence, body image & more! We've got some great episodes up ahead, tune in & let's catch up! Train with Me Start Your 7-Day Free Trial on my App GYMSHARK shop my fav gym fits - code BRITT BEAM supplements code: BRITT AMAZON LINKS shop all my favorite things :) Follow the podcast @funandgains.podcast Follow Britt insta // @_brittanylupton youtube // Brittany Lupton tiktok // brittanylupton YouTube vids A Few Days in My Life | beach sunset, leg day workout, unpacking, & reading ACOTAR!!! my fitness journey | getting fit, pregnancy, postpartum & recovering from surgery Fitness Vlog: Upper Body Workout, Healthy Recipes, My Pre Workout Routine & More!!! how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout Timestamps 01:00 pod love 02:20 upcoming episodes 03:48 SUBMIT YOUR GYM STORIES 04:30 Britt's updates 04:44 training split 07:40 Let's Lift App updates (2 new programs!) 08:55 how to beat plateaus 11:32 confidence 14:30 body image 16:00 inner voice 16:40 memories > things Contact Us hello@funandgainspodcast.com Privacy & Opt-Out: https://redcircle.com/privacy

Britt is back with 12 of her favorite food ideas you can incorporate today, to eat for energy! Tune in for realistic snack/meal ideas, plus a little chat about the role nutrition plays in our fitness journey! Head over to the @funandgains.podcast Instagram & share some of your favorite food combos with the pod fam! Train with Me Start Your 7-Day Free Trial on my App GYMSHARK shop my fav gym fits - code BRITT BEAM supplements code: BRITT AMAZON LINKS shop all my favorite things :) Schwank Grills code: FUNANDGAINS Follow the podcast @funandgains.podcast Follow Britt insta // @_brittanylupton youtube // Brittany Lupton tiktok // brittanylupton YouTube vids LIFE UPDATE: we are MOVING!!! CRNA Graduation, Mic'd Up Back Workout & Gymshark Try On Haul Fitness Vlog: Upper Body Workout, Healthy Recipes, My Pre Workout Routine & More!!! My Fitness Journey Round Two | Weight Loss, Finding Balance, & Building Healthy Habits how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout Timestamps 01:00 intro 02:40 fun & gain of the week 04:40 nutrition 08:05 #1: apples & nut butter 09:30 #2: edamame 10:14 #3: greek yogurt & berries 11:20 #4: cottage cheese & fruit 12:13 #5: nut butter mixed with 13:11 #6: string cheese & pears 14:30 #7: caprese stacks 15:10 #8: nut butter & banana toast/rice cakes 16:10 #9: tuna & crackers/cucumbers 17:15 #10: nut mix 18:20 #11: oatmeal 19:30 #12 eggs (& toast) Contact Us hello@funandgainspodcast.com Privacy & Opt-Out: https://redcircle.com/privacy

Darian is back on the mic & this one has been a long time coming! Darian is joining Britt for a Q&A to answer all of your questions, catching the Fun & Gains fam up on life, sharing more about the road to becoming a CRNA, balancing life with school & the gym, making it through the grind phase as a couple, the move & everything in between! Train with Me Start Your 7-Day Free Trial on my App GYMSHARK shop my fav gym fits - code BRITT BEAM supplements code: BRITT AMAZON LINKS shop all my favorite things :) Follow the podcast @funandgains.podcast Follow Britt insta // @_brittanylupton youtube // Brittany Lupton tiktok // brittanylupton YouTube vids LIFE UPDATE: we are MOVING!!! CRNA Graduation, Mic'd Up Back Workout & Gymshark Try On Haul Fitness Vlog: Upper Body Workout, Healthy Recipes, My Pre Workout Routine & More!!! My Fitness Journey Round Two | Weight Loss, Finding Balance, & Building Healthy Habits how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout Timestamps 01:30 welcome back Darian 02:30 Darian's Fun & Gain of the week 08:30 Vinny pod 09:28 Britt's Fun & Gain of the week 10:15 answering your questions 10:50 about-me with Britt & Darian 16:24 something Britt loves about Darian 19:00 balancing life, school, gym 24:00 best advice for couples in the grind phase 26:40 resentment 28:44 where all have Britt & Darian lived together 29:30 having kids during school 30:23 constant to keep a healthy relationship 35:10 CRNA job process 36:20 finding the perfect house 38:20 grad school advice 39:15 sourdough 39:50 mental health since moving to Florida 40:50 alcohol 41:10 fun & friends 42:30 go-to dessert treat 45:40 favorite guilty food stops 47:20 favorite gas station snacks 48:44 who won the rap beef? 49:23 nursing student tips 50:20 thank you pod fam Contact Us hello@funandgainspodcast.com Privacy & Opt-Out: https://redcircle.com/privacy

Recording LIVE from Florida, Britt is back for a good old Q&A!! Tune in to catch up & hear Britt chat about alllll of your most asked questions from the move, to getting back into the gym after time off, more group workouts & training programs, favorite swimsuits & hype songs, work, workouts, working with brands & more!! Train with Me Start Your 7-Day Free Trial on my App GYMSHARK shop my fav gym fits - code BRITT BEAM supplements code: BRITT AMAZON LINKS shop all my favorite things :) Follow the podcast @funandgains.podcast Follow Britt insta // @_brittanylupton youtube // Brittany Lupton tiktok // brittanylupton YouTube vids LIFE UPDATE: we are MOVING!!! CRNA Graduation, Mic'd Up Back Workout & Gymshark Try On Haul Fitness Vlog: Upper Body Workout, Healthy Recipes, My Pre Workout Routine & More!!! My Fitness Journey Round Two | Weight Loss, Finding Balance, & Building Healthy Habits how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout Timestamps 01:00 let's catch up! 06:27 always wanted to live in FL? 09:40 what kind of lifter is Britt between sets? 11:15 another group workout? 12:00 balancing being on phone with Vinny? 15:40 favorite hype song? 16:50 favorite swimsuits? 18:45 favorite part about living in MI? 19:40 how to deal with surgery & not losing progress? 24:57 biggest struggle in the gym? 27:04 ever been asked to be an athlete for another brand? 30:27 more At-Home workouts? 31:44 when did your body feel normal after having a baby? 34:07 siblings? 25:10 training hard again postpartum? 35:57 taking time off? 39:07 fitness comeback after a rut? Contact Us hello@funandgainspodcast.com Privacy & Opt-Out: https://redcircle.com/privacy

This week we're chatting all about SUMMER GOALS, however, it's NOT what you're most likely expecting! Tune in to hear updates about the move to FL, what Britt is excited for this Summer, how to build a Summer Bucket List, plus tips on how to succeed by staying flexible & enjoying the journey! Train with Me Start Your 7-Day Free Trial on my App GYMSHARK shop my fav gym fits - code BRITT BEAM supplements code: BRITT AMAZON LINKS shop all my favorite things :) Follow the podcast @funandgains.podcast Follow Britt insta // @_brittanylupton youtube // Brittany Lupton tiktok // brittanylupton YouTube vids LIFE UPDATE: we are MOVING!!! CRNA Graduation, Mic'd Up Back Workout & Gymshark Try On Haul Fitness Vlog: Upper Body Workout, Healthy Recipes, My Pre Workout Routine & More!!! My Fitness Journey Round Two | Weight Loss, Finding Balance, & Building Healthy Habits how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout Timestamps 00:45 the MOVE 01:30 fun & gains of the week 02:30 gym shopping 04:10 Summer goals 07:45 goal chat 15:47 bucket lists 16:15 ideas & how to start 21:00 stay flexible 21:47 enjoy the journey Contact Us hello@funandgainspodcast.com Privacy & Opt-Out: https://redcircle.com/privacy

After our Fun & Gains 'Spring' break last week, Britt is back to round out our April mini series! We're taking a deeper look into the behaviors & choices we may or may not realize have become habits in our daily life! Tune in to catch up with Britt, break down habit theory, identify the habit loops in your own life, talk new behaviors, create automatic actions, nail new habits, & more!! Train with Me Start Your 7-Day Free Trial on my App GYMSHARK shop my fav gym fits - code BRITT BEAM supplements code: BRITT AMAZON LINKS shop all my favorite things :) Schwank Grills code: FUNANDGAINS Follow the podcast @funandgains.podcast Follow Britt insta // @_brittanylupton youtube // Brittany Lupton tiktok // brittanylupton YouTube vids LIFE UPDATE: we are MOVING!!! CRNA Graduation, Mic'd Up Back Workout & Gymshark Try On Haul Fitness Vlog: Upper Body Workout, Healthy Recipes, My Pre Workout Routine & More!!! My Fitness Journey Round Two | Weight Loss, Finding Balance, & Building Healthy Habits how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout Timestamps 3:02 habits statistic 07:13 habit theory & habit loops 08:00 cue 09:50 craving 12:30 response 14:00 reward 22:00 new home & new habits Contact Us hello@funandgainspodcast.com Privacy & Opt-Out: https://redcircle.com/privacy

Britt is back & we're Springing into NUTRITION! Tune in for realistic recipe ideas you can try today, the importance of how you approach nutrition on your fitness journey, & a recap on the gym event from over the weekend! Train with Me Start Your 7-Day Free Trial on my App GYMSHARK shop my fav gym fits - code BRITT BEAM supplements code: BRITT AMAZON LINKS shop all my favorite things :) Schwank Grills code: FUNANDGAINS Follow the podcast @funandgains.podcast Follow Britt insta // @_brittanylupton youtube // Brittany Lupton tiktok // brittanylupton YouTube vids LIFE UPDATE: we are MOVING!!! CRNA Graduation, Mic'd Up Back Workout & Gymshark Try On Haul Fitness Vlog: Upper Body Workout, Healthy Recipes, My Pre Workout Routine & More!!! My Fitness Journey Round Two | Weight Loss, Finding Balance, & Building Healthy Habits how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout Timestamps 01:08 britt's gym event recap 11:58 reflecting on the gym 14:38 Springing into NUTRITION 20:30 Britt's Spring Recipes 20:43 Banana Pancakes 23:30 Green Tropical Smoothie 25:15 Berry Bliss Smoothie 27:04 Darian's Lemon Shrimp Pasta 29:15 Bruschetta Chicken 30:20 nutrition chat Contact Us hello@funandgainspodcast.com Privacy & Opt-Out: https://redcircle.com/privacy

This week, Britt is chatting all about Springing into your WORKOUTS! Tune in for Britt's favorite training splits for a 3, 4 or 5-day per week gym schedule, the importance of following through, how to structure a workout, & how to implement progressive overload. Plus, there's still time to jump in on Britt's mini challenge this month! Train with Me Start Your 7-Day Free Trial on my App GYMSHARK shop my fav gym fits - code BRITT BEAM supplements code: BRITT AMAZON LINKS shop all my favorite things :) Schwank Grills code: FUNANDGAINS Follow the podcast @funandgains.podcast Follow Britt insta // @_brittanylupton youtube // Brittany Lupton tiktok // brittanylupton YouTube vids LIFE UPDATE: we are MOVING!!! CRNA Graduation, Mic'd Up Back Workout & Gymshark Try On Haul Fitness Vlog: Upper Body Workout, Healthy Recipes, My Pre Workout Routine & More!!! My Fitness Journey Round Two | Weight Loss, Finding Balance, & Building Healthy Habits how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout Timestamps 01:00 fun & gain of the week 03:00 Spring into your WORKOUTS 04:00 100 Rep Abs challenge 05:37 make it REALISTIC 06:41 3-day split examples 08:24 4-day split examples 09:20 5-day split examples 12:00 following through 15:14 structuring a workout 23:00 do things you love 24:38 learning & life Contact Us hello@funandgainspodcast.com Privacy & Opt-Out: https://redcircle.com/privacy

Spring has officially sprung & Britt is celebrating another year around the sun with all the gratitude, positivity & joy for April! Tune in to hear about the 5 things you can do to Spring into self care, while joining Britt for a fun challenge this month! Train with Me Start Your 7-Day Free Trial on my App GYMSHARK shop my fav gym fits - code BRITT BEAM supplements code: BRITT AMAZON LINKS shop all my favorite things :) Schwank Grills code: FUNANDGAINS Follow the podcast @funandgains.podcast Follow Britt insta // @_brittanylupton youtube // Brittany Lupton tiktok // brittanylupton YouTube vids what i eat in a day | eating intuitively, healthy recipes, go to snacks, tips for eating healthy Fitness Vlog: Upper Body Workout, Healthy Recipes, My Pre Workout Routine & More!!! My Fitness Journey Round Two | Weight Loss, Finding Balance, & Building Healthy Habits how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout Timestamps 01:45 April gratitude 04:25 fun & gain of the week 04:41 Spring 05:50 Springing into self care 06:45 #1 - 100 Rep Ab Challenge 07:50 #2 - think positively 11:20 #3 - spring clean the house 14:55 #4 - get outside 17:49 #5 - make sleep a priority 18:51 #6 - practice gratitude 23:17 #7 - nourishing meals Contact Us hello@funandgainspodcast.com Privacy & Opt-Out: https://redcircle.com/privacy

Grab your notebooks because Trainer Britt is back for a long awaited solo episode on her pre and post-workout favorites when it comes to meal ideas & supplements! Train with Me Start Your 7-Day Free Trial on my App GYMSHARK shop my fav gym fits - code BRITT BEAM supplements code: BRITT AMAZON LINKS shop all my favorite things :) Schwank Grills code: FUNANDGAINS Follow the podcast @funandgains.podcast Follow Britt insta // @_brittanylupton youtube // Brittany Lupton tiktok // brittanylupton YouTube vids what i eat in a day | eating intuitively, healthy recipes, go to snacks, tips for eating healthy Fitness Vlog: Upper Body Workout, Healthy Recipes, My Pre Workout Routine & More!!! My Fitness Journey Round Two | Weight Loss, Finding Balance, & Building Healthy Habits how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout Timestamps 03:15 1am creativity 03:45 better days are ahead 05:10 nutrition & disclaimer 09:23 pre-workout ideas 16:08 timing 21:44 post-workout ideas 27:40 supplements (what & when) 36:02 share your favorite meals 36:23 SPRING challenge! 36:57 leave a review Contact Us hello@funandgainspodcast.com Privacy & Opt-Out: https://redcircle.com/privacy

This week, Britt is back for a solo episode to spill her March wellness favorites! Tune in to chat about everything from recipes that have been on repeat, to workouts & the gym, self care staples, plus beauty/skincare obsessions! Train with Me Start Your 7-Day Free Trial on my App GYMSHARK shop my fav gym fits - code BRITT BEAM supplements code: BRITT AMAZON LINKS shop all my favorite things :) Follow the podcast @funandgains.podcast Follow Britt insta // @_brittanylupton youtube // Brittany Lupton tiktok // brittanylupton YouTube vids what i eat in a day | eating intuitively, healthy recipes, go to snacks, tips for eating healthy Fitness Vlog: Upper Body Workout, Healthy Recipes, My Pre Workout Routine & More!!! My Fitness Journey Round Two | Weight Loss, Finding Balance, & Building Healthy Habits how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout Timestamps 01:40 fun & gains segment 07:22 RECIPES 15:12 WORKOUTS 24:40 SELF CARE 27:00 mental health chat 30:16 BEAUTY Contact Us hello@funandgainspodcast.com Privacy & Opt-Out: https://redcircle.com/privacy

It's an absolute honor be welcoming Heidi Somers aka @buffbunny to the podcast for some Fun & Gains! Tune in to hear Britt & Heidi chat about getting uncomfortable, staying grounded, creativity, imposter syndrome, lessons, leaps into the unknown, big goals & more. Learn about how Heidi started and runs her multimillion dollar business, Buffbunny, and the start of the launching her new business the GROUNDS App. We cannot wait for you to hear this one!! Follow Heidi insta // @buffbunny youtube // @heidisomers buffbunny collection // @buffbunny_collection grounds app // @grounds_app Follow the podcast @funandgains.podcast Follow Britt insta // @_brittanylupton youtube // Brittany Lupton tiktok // brittanylupton Train with Me Start Your 7-Day Free Trial on my App GYMSHARK shop my fav gym fits - code BRITT BEAM supplements code: BRITT AMAZON LINKS shop all my favorite things :) YouTube vids My gym routine & tips for beginners: https://youtu.be/Zg4X4clW_Vo My fitness journey: https://youtu.be/ulqafyeEKqk Week of workouts: https://youtu.be/sedCYV7Xknk Timestamps 02:00 get to know Heidi 04:45 growing up in Alaska 10:43 moving to Texas 13:00 getting uncomfortable 14:40 business 22:50 creative concepts 28:40 BuffBunny collection 33:00 imposter syndrome 37:00 Grounds App 47:15 Heidi's goals 53:40 one thing Heidi would tell her younger self Contact Us hello@funandgainspodcast.com Privacy & Opt-Out: https://redcircle.com/privacy

Tune in to catch up with Britt & hear the behind the scenes of the Gymshark Lift Miami event, plus, a little chit chat about imposter syndrome! WATCH behind the scenes: Gymshark Lift Miami 2024 Train with Me Start Your 7-Day Free Trial on my App GYMSHARK shop my fav gym fits - code BRITT BEAM supplements code: BRITT AMAZON LINKS shop all my favorite things :) Follow the podcast @funandgains.podcast Follow Britt insta // @_brittanylupton youtube // Brittany Lupton tiktok // brittanylupton YouTube vids what i eat in a day | eating intuitively, healthy recipes, go to snacks, tips for eating healthy Fitness Vlog: Upper Body Workout, Healthy Recipes, My Pre Workout Routine & More!!! My Fitness Journey Round Two | Weight Loss, Finding Balance, & Building Healthy Habits how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout Timestamps 01:06 weekly review 03:00 fun & gains of the week 06:30 Gymshark Lift:Miami recap 17:10 gratitude 21:30 imposter syndrome Contact Us hello@funandgainspodcast.com Privacy & Opt-Out: https://redcircle.com/privacy

This week, Lauren Giraldo is gracing the pod with alllll the tea & 12,3,30! Come hang as the two chat mom-hood, pregnancy, weddings, the fourth trimester, mindset shifts, schedules, relationship dynamics, goals, prioritizing yourself, identity, hard conversations, making a house a home, careers & more! Train with Me Start Your 7-Day Free Trial on my App GYMSHARK shop my fav gym fits - code BRITT BEAM supplements code: BRITT AMAZON LINKS shop all my favorite things :) Follow Lauren insta // @laurengiraldo youtube // @LaurenGiraldo tiktok // @Laurengiraldo Follow the podcast @funandgains.podcast Follow Britt insta // @_brittanylupton youtube // Brittany Lupton tiktok // brittanylupton YouTube vids what i eat in a day | eating intuitively, healthy recipes, go to snacks, tips for eating healthy Fitness Vlog: Upper Body Workout, Healthy Recipes, My Pre Workout Routine & More!!! My Fitness Journey Round Two | Weight Loss, Finding Balance, & Building Healthy Habits how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout Timestamps 00:15 welcome Lauren 01:55 get to know Lauren 04:23 wedding talk 07:50 pregnancy 09:20 surrendering 10:20 the fourth trimester 12:01 how do you feel like your mindset has shifted? 12:15 mindset shifts 13:00 body image 14:00 time 16:10 planning 17:00 relationship dynamics 18:55 dates & intimacy 21:00 Scottsdale 23:10 Gymshark 66 & goals 24:25 motherhood 25:43 finding yourself as a mom 27:12 prioritizing yourself 29:00 hard conversations 30:00 making a house a home 35:55 one thing Lauren would tell her younger self 38:27 how Lauren met her husband Contact Us hello@funandgainspodcast.com Privacy & Opt-Out: https://redcircle.com/privacy

This week, we are welcoming @noeliatodorov for some Fun & Gains! From growing up in Costa Rica, to getting into fitness & making major mindset shifts with training, nutrition & balance, this story will leave you feeling inspired! Tune in to hear Britt chat with Noelia about her fitness journey, lifting, marathon training, healthy snack ideas, morning routines, sleep, healing hormonal imbalances, being your true self & so much more! Train with Me Start Your 7-Day Free Trial on my App GYMSHARK shop my fav gym fits - code BRITT BEAM supplements code: BRITT AMAZON LINKS shop all my favorite things :) Follow Noelia @noeliatodorov Follow the podcast @funandgains.podcast Follow Britt insta // @_brittanylupton youtube // Brittany Lupton tiktok // brittanylupton YouTube vids what i eat in a day | eating intuitively, healthy recipes, go to snacks, tips for eating healthy Fitness Vlog: Upper Body Workout, Healthy Recipes, My Pre Workout Routine & More!!! My Fitness Journey Round Two | Weight Loss, Finding Balance, & Building Healthy Habits how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout Timestamps 01:14 get to know Noelia! 05:38 marathon training 07:20 running & training 12:50 mindset shifts 14:00 balance with training & nutrition 18:00 progress 19:40 lifestyle 20:20 ego lifting & form 24:28 caring about what others think 25:10 healthy snack ideas 29:10 morning routines 32:00 sleep 35:50 hormonal imbalance journey 39:50 bloodwork 40:15 fun fact 42:00 Costa Rica 44:30 moving to the US 46:00 bullying & finding your people 49:50 new friends 50:30 one thing I'd tell my younger self Contact Us hello@funandgainspodcast.com Privacy & Opt-Out: https://redcircle.com/privacy

In the spirit of Valentine's Day... our favorite guest/co-host/husband is back & bringing the LOVE this week! We asked you to write in your Gym Crush Stories & you guys delivered; tune in to hear Darian & Britt share your tales of trials, tribulations, timing & true love! Train with Me Start Your 7-Day Free Trial on my App GYMSHARK shop my fav gym fits - code BRITT BEAM supplements code: BRITT AMAZON LINKS shop all my favorite things :) Follow the podcast @funandgains.podcast Follow Britt insta // @_brittanylupton youtube // Brittany Lupton tiktok // brittanylupton YouTube vids what i eat in a day | eating intuitively, healthy recipes, go to snacks, tips for eating healthy Fitness Vlog: Upper Body Workout, Healthy Recipes, My Pre Workout Routine & More!!! My Fitness Journey Round Two | Weight Loss, Finding Balance, & Building Healthy Habits how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout Timestamps 02:00 fun & gain of the week 04:40 hometown love 06:30 dad joke 07:57 tinder flags 11:26 gym boy 14:35 love on the leg extension machine 17:08 the 3 musketeers 20:50 playlist player 25:00 roller skate date 26:00 the VR gym hustler 28:32 true love 35:09 the mean manager takes an L 36:10 ring check 36:40 spot fail, dating win 37:30 PR + husband 38:24 my gym guy 40:08 love, 18-year old me 42:02 my wholesome gym crush 43:03 timing 43:55 water fountain fate 44:41 shoot your shot 45:38 front desk love Contact Us hello@funandgainspodcast.com Privacy & Opt-Out: https://redcircle.com/privacy

This week, we are welcoming back our gym bestie @paigejohnston_fit for a gym girl chat! Join Britt & Paige as they answer your questions, chatting about current workout splits, eating habits, 2024 goals, apple watch obsessions & more! Stick around for some solo catch-up with Britt about physical changes, getting back to the gym, protein intake & more! Train with Me Start Your 7-Day Free Trial on my App GYMSHARK shop my fav gym fits - code BRITT BEAM supplements code: BRITT AMAZON LINKS shop all my favorite things :) Follow Paige @paigejohnston_fit Follow the podcast @funandgains.podcast Follow Britt insta // @_brittanylupton youtube // Brittany Lupton tiktok // brittanylupton YouTube vids what i eat in a day | eating intuitively, healthy recipes, go to snacks, tips for eating healthy Fitness Vlog: Upper Body Workout, Healthy Recipes, My Pre Workout Routine & More!!! My Fitness Journey Round Two | Weight Loss, Finding Balance, & Building Healthy Habits how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout Timestamps 01:45 today's episode 02:20 welcome back Paige! 03:39 current workout splits 09:30 music & playlists 12:25 day in the life of eating habits 20:27 goals & excitement for 2024 23:20 apple watch obsession & closing rings 28:59 check in with Britt 30:22 how Britt's body has changed over the past year 33:20 getting back to the gym after surgery 36:44 protein 41:40 supplements 44:55 rest days Contact Us hello@funandgainspodcast.com Privacy & Opt-Out: https://redcircle.com/privacy

This week, Britt's sitting down for a solo episode to reflect on the first month of the year with the R.E.P.O.R.T trend we've been seeing & loving! Tune in to hear Britt report on what she's been reading, eating, playing, obsessing, recommending & treating lately, PLUS the upcoming Gymshark event in Miami! Gymshark LIFT: MIAMI FREE event tickets! Train with Me Start Your 7-Day Free Trial on my App GYMSHARK shop my fav gym fits - code BRITT BEAM supplements code: BRITT AMAZON LINKS shop all my favorite things :) Follow the podcast @funandgains.podcast Follow Britt insta // @_brittanylupton youtube // Brittany Lupton tiktok // brittanylupton YouTube vids what i eat in a day | eating intuitively, healthy recipes, go to snacks, tips for eating healthy Fitness Vlog: Upper Body Workout, Healthy Recipes, My Pre Workout Routine & More!!! My Fitness Journey Round Two | Weight Loss, Finding Balance, & Building Healthy Habits how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout Timestamps 01:00 weekly REPORT 01:05 what the acronym stands for 02:34 fun & gains segment 02:50 Gymshark LIFT: MIAMI event/tickets 05:51 READING 10:40 EATING 13:20 PLAYING 16:49 OBSESSING 21:45 RECOMMENDING 22:40 TREATING Contact Us hello@funandgainspodcast.com Privacy & Opt-Out: https://redcircle.com/privacy

This week, we are stepping into our running era with the one and only @sanfrankrisco Kris Hui! Come chat all things marathon training, motivation, running essentials, pre-run routines, advice & how we can truly do anything we put our minds to! Train with Me Start Your 7-Day Free Trial on my App GYMSHARK shop my fav gym fits - code BRITT BEAM supplements code: BRITT AMAZON LINKS shop all my favorite things :) Follow the podcast @funandgains.podcast Follow Britt insta // @_brittanylupton youtube // Brittany Lupton tiktok // brittanylupton YouTube vids Fitness Vlog: Upper Body Workout, Healthy Recipes, My Pre Workout Routine & More!!! What I Eat in a Day as a Gym Girl (who doesn't track) My Fitness Journey Round Two | Weight Loss, Finding Balance, & Building Healthy Habits how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout Timestamps 02:00 wintertime 02:38 motivation 05:20 let's welcome the birthday GIRL 12:50 Kris's marathon training 14:30 half marathon 16:53 inspiration 19:10 completion 20:34 training/miles 28:00 sports 29:00 running essentials 37:15 superstitions 38:35 pre-run routines 40:17 logging runs 41:15 advice for starting 47:51 what Kris would tell her younger self 49:00 timelines 52:59 where to find more Kris Contact Us hello@funandgainspodcast.com Privacy & Opt-Out: https://redcircle.com/privacy

Grab your gym bag & get ready to own 2024— today, Britt is back with some beginner basics to set you up for success in the gym. Whether you are just beginning your fitness journey, or getting serious about your fitness journey, this episode is your guide to entering the gym with confidence! Train with Me Start Your 7-Day Free Trial on my App GYMSHARK shop my fav gym fits - code BRITT BEAM supplements code: BRITT AMAZON LINKS shop all my favorite things :) Follow the podcast @funandgains.podcast Follow Britt insta // @_brittanylupton youtube // Brittany Lupton tiktok // brittanylupton YouTube vids Fitness Vlog: Upper Body Workout, Healthy Recipes, My Pre Workout Routine & More!!! What I Eat in a Day as a Gym Girl (who doesn't track) My Fitness Journey Round Two | Weight Loss, Finding Balance, & Building Healthy Habits how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout Timestamps 01:10 beginner basics 02:13 fun & gains segment 05:43 Beginners Guide to the Gym 05:58 #1. Shopping for a gym 06:20 gym tours 09:05 gym amenities/needs 10:00 childcare/kid zone 11:39 #2. Preparing to go to the gym 14:20 book/try classes 16:30 deciding what to wear 17:00 dress for comfort & confidence 18:29 what to bring to the gym 20:33 preparing your workout 24:03 #3. Learn the layout of the gym 30:38 go with a friends 31:00 Youtube 31:15 personal trainer 32:00 how to structure your workout 32:55 #4. Once you start, it gets easier 35:47 #5. Everybody starts somewhere Privacy & Opt-Out: https://redcircle.com/privacy

Everybody's favorite co-host is back behind the mic for some Fun & Gains! Tune in to hear Darain & Britt chat about what is IN & what is OUT for 2024!! We are HERE for the new year & hope you get some time to create your own list of intentions for the year ahead. NEW 4-week Foundations Challenge LAST chance! Train with Me Start Your 7-Day Free Trial on my App GYMSHARK shop my fav gym fits - code BRITT BEAM supplements code: BRITT AMAZON LINKS shop all my favorite things :) Follow the podcast @funandgains.podcast Follow Britt insta // @_brittanylupton youtube // Brittany Lupton tiktok // brittanylupton YouTube vids Fitness Vlog: Upper Body Workout, Healthy Recipes, My Pre Workout Routine & More!!! What I Eat in a Day as a Gym Girl (who doesn't track) My Fitness Journey Round Two | Weight Loss, Finding Balance, & Building Healthy Habits how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout Timestamps 00:40 WELCOME BACK DARIAN 02:55 fun & gains segment 04:42 weekly review 06:05 in's & out's for 2024 07:30 matching PJ sets 08:17 cars & boys nights 09:20 making friends 11:17 snapchat group chat 12:45 making the gym fun again 13:36 study plans that allow family time 14:10 resting 16:10 3 workouts together per week 18:02 cooking together 19:10 stretching 20:13 owning who you are 23:30 no phones in bed or around family 24:20 no messy car, no messy house 25:44 doing your part 26:08 school 29:19 overthinking Contact Us hello@funandgainspodcast.com Privacy & Opt-Out: https://redcircle.com/privacy

Season 3 has arrived & WE ARE BACK fam!!!! Tune in for a fun catch up with Britt as she shares some big gains for 2024. We're chatting about new beginnings, guilt, taking action, the opinions of others, procrastination, training, self talk, habits, goals & the FOUNDATIONS CHALLENGE over on Britt's training App: NEW 4-week Foundations Challenge Sign up here! Train with Me Start Your 7-Day Free Trial on my App GYMSHARK shop my fav gym fits - code BRITT BEAM supplements code: BRITT AMAZON LINKS shop all my favorite things :) Follow the podcast @funandgains.podcast Follow Britt insta // @_brittanylupton youtube // Brittany Lupton tiktok // brittanylupton YouTube vids Fitness Vlog: Upper Body Workout, Healthy Recipes, My Pre Workout Routine & More!!! What I Eat in a Day as a Gym Girl (who doesn't track) My Fitness Journey Round Two | Weight Loss, Finding Balance, & Building Healthy Habits how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout Timestamps 01:00 WELCOME BACK! 04:25 FUN & GAIN of the week 05:45 Christmas trip 06:28 new found energy 06:50 NEW BEGINNINGS 07:30 guilt 08:00 TAKING ACTION 08:51 opinions of others 10:00 decisions 10:35 procrastinating 11:20 nutrition & training 11:43 Britt's FOUNDATION CHALLENGE 12:28 goals 13:35 SELF TALK 21:30 HABITS 21:50 reading & journaling 22:10 spiritual 24:00 fitness 25:00 GOALS 25:00 events Contact Us hello@funandgainspodcast.com Privacy & Opt-Out: https://redcircle.com/privacy

The time has come to wrap our 2nd season of The Fun & Gains Podcast ! Tune in to hear Britt's 3 takeaways from 2023, & hear a little bit about what's in store for 2024! We are so thankful for this pod fam-- we'll see you in the new year for some more Fun & Gains! Gymshark Black Friday SALE see Britt's try-on/fav picks!! NEW Postpartum Program One-Time-Purchase option! Train with Me Start Your 7-Day Free Trial on my App (8+ programs, including my NEW Postpartum Program) GYMSHARK shop my fav gym fits - code BRITT BEAM supplements code: BRITT AMAZON LINKS shop all my favorite things :) Follow the podcast @funandgains.podcast Follow Britt insta // @_brittanylupton youtube // Brittany Lupton tiktok // brittanylupton YouTube vids Life Update: road to recovery | healing from a miscarriage, ectopic pregnancy & emergency surgery What I Eat in a Day as a Gym Girl (who doesn't track) My Fitness Journey Round Two | Weight Loss, Finding Balance, & Building Healthy Habits how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout Timestamps 01:00 gym event!? 01:30 season 2 wrap 02:32 #1 - COMMUNITY 03:00 in person events 06:15 in person community 08:11 #2 - GROWTH 09:30 keep showing up 11:10 #3 - REST Contact Us hello@funandgainspodcast.com Privacy & Opt-Out: https://redcircle.com/privacy

Tune it to hear Britt chat about the differences between cutting vs bulking! What do people mean when they talk about a 'clean' or 'dirty' bulk? How is your training impacted differently in each of these phases? Britt's sharing her approach to both, as a CPT! NEW Postpartum Program One-Time-Purchase option! Train with Me Start Your 7-Day Free Trial on my App (8+ programs, including my NEW Postpartum Program) GYMSHARK shop my fav gym fits - code BRITT BEAM supplements code: BRITT AMAZON LINKS shop all my favorite things :) Follow the podcast @funandgains.podcast Follow Britt insta // @_brittanylupton youtube // Brittany Lupton tiktok // brittanylupton YouTube vids Life Update: road to recovery | healing from a miscarriage, ectopic pregnancy & emergency surgery What I Eat in a Day as a Gym Girl (who doesn't track) My Fitness Journey Round Two | Weight Loss, Finding Balance, & Building Healthy Habits how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout Timestamps 01:00 fun & gain of the week 01:00 weekly review 03:30 BULKING 04:29 "clean" bulk vs "dirty" bulk 07:05 fueled up 07:17 CUTTING 09:01 TRAINING 13:30 changes in your body 15:33 recap 16:26 certified couch princess FAVORITES 17:00 pajamas 17:37 books 18:49 painting 19:30 shows & movies Contact Us hello@funandgainspodcast.com Privacy & Opt-Out: https://redcircle.com/privacy

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 BRITT BEAM supplements code: BRITT AMAZON LINKS shop all my favorite things :) Follow the podcast @funandgains.podcast Follow Britt insta // @_brittanylupton youtube // Brittany Lupton tiktok // brittanylupton YouTube vids What I Eat in a Day as a Gym Girl (who doesn't track) My Fitness Journey Round Two | Weight Loss, Finding Balance, & Building Healthy Habits how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout Timestamps 00:37 progress & updates 02:30 guilt 3:00 enter britt's GIVEAWAYS 4:20 'tis the holiday season 5:20 dark mornings 06:25 how to have a guilt free holiday season 09:07 TIP #1 - BE PRESENT 11:20 the time vortex 13:20 TIP #2 - ONE 'BAD' DAY DOESN'T RUIN YOUR PROGRESS 15:40 life shouldn't be based around what you look like 17:10: TIP #3 - GET A ROUTINE 18:15 navigate the holidays guilt-free Contact Us hello@funandgainspodcast.com Privacy & 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 <3 Train with Me Start Your 7-Day Free Trial on my App Today! GYMSHARK shop my fav gym fits - code BRITT BEAM supplements code: BRITT AMAZON LINKS shop all my favorite things :) Follow the podcast @funandgains.podcast Follow Britt insta // @_brittanylupton youtube // Brittany Lupton tiktok // brittanylupton YouTube vids What I Eat in a Day as a Gym Girl (who doesn't track) My Fitness Journey Round Two | Weight Loss, Finding Balance, & Building Healthy Habits how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout Timestamps 01:10 *episode disclaimer* 02:12 where to start? 03:02 miscarriage 04:22 healing 06:26 success 07:00 7-weeks 10:00 ectopic pregnancy 11:20 surgery 12:40 complications 13:22 recovery 14:50 rest 16:20 support 17:06 Postpartum Program 18:10 high note 18:35 "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 Us hello@funandgainspodcast.com Privacy & 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.com PURE PUMP RESTOCK!!! use code BRITT to save 10% off Train with Me! Start Your 7-Day Free Trial on my App Today! GYMSHARK shop my fav gym fits - code BRITT BEAM supplements code: BRITT AMAZON LINKS shop all my favorite things :) Follow the podcast @funandgains.podcast Follow Britt insta // @_brittanylupton youtube // Brittany Lupton tiktok // brittanylupton YouTube vids Week of Workouts | 5 Day Summer Workout Split + Workout Walk Through My Fitness Journey Round Two | Weight Loss, Finding Balance, & Building Healthy Habits how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout Timestamps 01:00 guess whose back!? 02:00 life update 07:58 gym confession #1 - stairclimber scaries 10:09 gym confession #2 - the official barbell girl 13:31 gym confession #3 - secret sister 15:27 gym confession #4 - grandpa gives compliments 18:30 gym confession #5 - curb tripping 19:00 gym confession #6 - private workouts 19:23 gym confession #7 - 90 day fiance 20:56 gym confession #8 - free year membership 21:00 gym confession #9 - socks & slides 22:12 gym confession #10 - no wipe 22:53 gym confession #11 - toot toot 23:57 gym confessions #12 - personal trainer 24:14 gym confession #13 - rope climb rip 24:40 gym confession #14 - gym staff tea 25:47 gym confession #15 - hip thrust watcher 26:24 gym confession #16 - shoot your shot 26:43 gym confession #17 - mid squat trouble 27:43 gym confession #18 - no re-wrackers 28:14 gym confession #19 - back squats 29:06 gym confession #20 - gym gas 29:45 gym confession #21 - crop dust queen 30:23 gym confession #22 - incline bench hog 33:11 send us your SPOOKY gym stories: hello@funandgainspodcast.com 34:27 Gymshark Lift LA recap Contact Us hello@funandgainspodcast.com Privacy & 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% off Train with Me! Start Your 7-Day Free Trial on my App Today! GYMSHARK shop my fav gym fits - code BRITT BEAM supplements code: BRITT AMAZON LINKS shop all my favorite things :) Follow the podcast @funandgains.podcast Follow Britt insta // @_brittanylupton youtube // Brittany Lupton tiktok // brittanylupton YouTube vids Week of Workouts | 5 Day Summer Workout Split + Workout Walk Through My Fitness Journey Round Two | Weight Loss, Finding Balance, & Building Healthy Habits how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout Timestamps 01:00 exciting announcement 01:40 postpartum program 04:33 filming 05:50 training 06:40 #1 - Fall into THE MOMENT 11:03 #2 - Fall into COOKING & SEASONAL FLAVORS 13:07 #3 - Fall into your FRIENDSHIPS & FAMILY 16:01 #4 - Fall into EXERCISE & MOVEMENT 18:30 #5 - Fall into FUN 19:43 #6 - Fall in LOVE WITH YOURSELF 23:10 #7 - Fall into FICTION 27:49 #8 - Fall OUT of Fads Contact Us hello@funandgainspodcast.com Privacy & 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% off Train with Me! Start Your 7-Day Free Trial on my App Today! GYMSHARK shop my fav gym fits BEAM supplements code: BRITT AMAZON LINKS shop all my favorite things :) Follow Kiley @fitbykiki Follow the podcast @funandgains.podcast Follow Britt insta // @_brittanylupton youtube // Brittany Lupton tiktok // brittanylupton YouTube vids gymshark lift: la vlog | family reunited & bts footage with your favorite gymshark athletes My Fitness Journey Round Two | Weight Loss, Finding Balance, & Building Healthy Habits how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout Timestamps 01:30 meet Kiley 02:50 quitting a 9-5 08:25 getting into working out 10:10 mindset 11:25 part of your life, not consuming your life 11:50 Kiley's training structure 25:10 wedding planning 38:00 love 32:28 how kiley met her husband 39:00 relationship advice 40:00 mindset 43:00 balance 50:00 if they can, I can 50:39 what Kiley would tell her younger self 51:39 where to find more Kiley Contact Us hello@funandgainspodcast.com Privacy & 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% off Train with Me! Start Your 7-Day Free Trial on my App Today! GYMSHARK shop my fav gym fits BEAM supplements code: BRITT AMAZON LINKS shop all my favorite things :) Follow Hailey @haileyperry Follow the podcast @funandgains.podcast Follow Britt insta // @_brittanylupton youtube // Brittany Lupton tiktok // brittanylupton YouTube vids gymshark lift: la vlog | family reunited & bts footage with your favorite gymshark athletes My Fitness Journey Round Two | Weight Loss, Finding Balance, & Building Healthy Habits how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout Timestamps 02:10 meet HAILEY! 03:40 background 09:35 pelvic floor anatomy 13:48 exercises & practices 16:30 pregnancy & training 18:45 how Hailey finds balance 23:00 look for different ways to move 30:00 grocery staples & meal planning 33:00 leftovers & freezer meals 35:20 make it a lifestyle through small steps 36:00 routine 38:31 one thing Hailey would tell her younger self 42:43 where to fund more Hailey Contact Us hello@funandgainspodcast.com Privacy & 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 Merch PURE PUMP RESTOCK!!! use code BRITT to save 10% off Train with Me! Start Your 7-Day Free Trial on my App Today! GYMSHARK shop my fav gym fits BEAM supplements code: BRITT AMAZON LINKS shop all my favorite things :) Follow the podcast @funandgains.podcast Follow Britt insta // @_brittanylupton youtube // Brittany Lupton tiktok // brittanylupton YouTube vids Week of Workouts | 5 Day Summer Workout Split + Workout Walk Through My Fitness Journey Round Two | Weight Loss, Finding Balance, & Building Healthy Habits how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout Timestamps 00:40 let's catch up 01:40 announcements 03:28 weekly review 04:00 200 Club 06:55 let's talk PR's 07:00 performance vs aesthetic based goals 09:34 different kinds of PR's 11:15 #1 - MOTIVATING FACTOR 11:50 purpose 12:39 can help with not overtraining 12:57 #2 - PERFORMANCE OVER LOOKS 13:26 #3 - EMPOWERMENT OF A NEW SKILL 14:40 #4 - *CAN* HELP YOU INCREASE OVERALL HEALTH 16:50 risk of injury 17:00 mental failure 18:00 form & having a spot 18:22 THINGS TO AVOID 18:30 don't neglect other muscle groups 18:45 don't forget to mix up your plane of movement 19:40 do not continue if you feel pain 20:20 PR's & wins can happen outside the gym 21:10 newbie gains 22:30 Britt's squat day PR routine 24:22 rest Contact Us hello@funandgainspodcast.com Privacy & Opt-Out: https://redcircle.com/privacy

This week, Britt's giving you 5 ways to optimize your training in the gym! Whether you're ready to rock a new month/season or are in need of some extra motivation & guidance, this episode is the perfect checklist for a training reboot! Train with Me! Start Your 7-Day Free Trial on my App Today! GYMSHARK shop my fav gym fits BEAM supplements code: BRITT AMAZON LINKS shop all my favorite things :) Follow the podcast @funandgains.podcast Follow Britt insta // @_brittanylupton youtube // Brittany Lupton tiktok // brittanylupton YouTube vids Week of Workouts | 5 Day Summer Workout Split + Workout Walk Through My Fitness Journey Round Two | Weight Loss, Finding Balance, & Building Healthy Habits how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout Timestamps 00:39 Labor Day weekend 3:27 routines 07:40 weekly review 10:32 #1 - PROGRESSIVE OVERLOAD 11:10 lift heavier weight 12:10 increase reps 13:00 decrease rest 14:15 increase sets 17:08 #2 - TRAIN WITH INTENSITY 18:15 time under tension 19:40 slow down 20:40 #3 - CONSISTENCY 21:30 training splits 23:50 pick a program 27:05 #4 - TEAM NEVER SKIP A WARM-UP 27:40 dynamic stretching 28:40 mobility 30:37 #5 - THE 3 R'S 30:50 rest 31:25 refuel 33:28 recovery Contact Us hello@funandgainspodcast.com Privacy & Opt-Out: https://redcircle.com/privacy

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 fits BEAM supplements code: BRITT AMAZON LINKS shop all my favorite things :) Follow the podcast @funandgains.podcast Follow Britt insta // @_brittanylupton youtube // Brittany Lupton tiktok // brittanylupton YouTube vids Week of Workouts | 5 Day Summer Workout Split + Workout Walk Through My Fitness Journey Round Two | Weight Loss, Finding Balance, & Building Healthy Habits how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout Timestamps 01:00 let's cozy up 02:14 weekly review 02:46 the science on rest & stress 3:00 #1 - PHYSICAL REST 05:30 Fatigue & your Nervous System 06:24 Muscle Damage 07:30 Energy 09:30 welcome rest into your life 12:16 Recovery 12:45 Homeostasis 13:15 Fight or Flight Mode 13:30 Sympathetic vs Parasympathetic 14:20 reconnect 17:07 cold plunge, ice bath, cold water immersion 18:40 recovery tools 21:00 #2 - MENTAL REST 24:30 take care & take time 27:40 we are all trying our best 28:18 what can you add or take away Contact Us hello@funandgainspodcast.com Privacy & Opt-Out: https://redcircle.com/privacy