This week, Britt's sharing 3 steps to jump-start your health & fitness journey! Tune in to chat about fitness, nutrition, goals, habits, making a plan, mindset, positive affirmations & more!

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WE'RE BUILDING A GYM...

how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout

3 BEGINNER FITNESS TIPS - Planning Workouts, Nutrition & Tracking Progress

MY 2023 MINDSET + ENERGY | reset after vacation + new merch haul + starting the year strong

Timestamps

3:20 weekly review

7:50 a word on fitness & nutrition

11:00 preventative health

17:30 #1: ONE GOAL A DAY

20:58 #2: THREE PART PLAN

21:20 choose what kind of exercise & assign days

22:26 write your grocery list

24:50 what is working vs what is not 

26:10 #3: POSITIVE AFFIRMATIONS

Contact Us

hello@funandgainspodcast.com

a very common question: how do you balance it all!? today, britt is digging in to the topic of balance & sharing her top 5 TIPS for how you can find/maintain it in your life.

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insta // @_brittanylupton

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WE'RE BUILDING A GYM...

how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout

3 BEGINNER FITNESS TIPS - Planning Workouts, Nutrition & Tracking Progress

MY 2023 MINDSET + ENERGY | reset after vacation + new merch haul + starting the year strong

Timestamps

00:40 hearing from you

1:00 weekly 'fun'

1:50 weekly 'gain'

2:56 weekly review

6:11 today's episode

8:20 misconceptions about balance

10:30 feeling un-balanced

13:30 focus on the week > day

15:05 TIP #1: DEFINE YOUR VALUES & PRIORITIES

17:14 TIP #2 PLAN AHEAD

17:55 TIP #3: CONSISTENCY

20:00 TIP #4: TAKE ACTION & PRACTICE DISCIPLINE

21:50 TIP #5: PRACTICE SELF CARE REGULARLY

25:00 dedicate certain days to certain tasks

27:40 health, fitness & nutrition

29:20 you can wear multiple hats 

30:30 it's a work in progress

Contact Us

hello@funandgainspodcast.com

This week, Britt's chatting about 5 categories you can prioritize while working towards becoming the exact kind of person you want to be! Tune in to chat about personality traits, surroundings, style, health/wellness & taking time for yourself. We hope you'll love this one as much as we do!

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insta // @_brittanylupton

youtube // Brittany Lupton

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WE'RE BUILDING A GYM...

how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout

3 BEGINNER FITNESS TIPS - Planning Workouts, Nutrition & Tracking Progress

MY 2023 MINDSET + ENERGY | reset after vacation + new merch haul + starting the year strong

Timestamps

1:55 today's episode

2:28 word of the week: rest

4:40 weekly review

6:30 EPISODE OVERVIEW

9:02 #1 - PERSONALITY

13:55 #2 - HOME

22:50 #3 - STYLE

24:40 #4 - HEALTH

27:05 #5 - ME TIME

Contact Us

hello@funandgainspodcast.com

You asked, darian & britt answered! Tune in to chat about moderation, cravings, work, exhaustion, headspace & more. This week's episode might just hold the heartfelt advice you've been needing to hear. Plus, the big secret is finally OUT!

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Follow the podcast

@funandgains.podcast

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insta // @_brittanylupton

youtube // Brittany Lupton

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YouTube vids

how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout

3 BEGINNER FITNESS TIPS - Planning Workouts, Nutrition & Tracking Progress

MY 2023 MINDSET + ENERGY | reset after vacation + new merch haul + starting the year strong

Timestamps

1:50 THE SECRET IS OUT...

9:25 ADVICE TIME

9:30 PA SCHOOL

11:50 MODERATION

18:54 SMALL STEPS

22:00 DARIAN'S MINDSET  

29:10 BRITT'S WORK

33:50 PREGNANCY CRAVINGS

36:55 EXTREME EXHAUSTION

43:40 what has this podcast done for you?

44:02 weekly review

Contact Us

hello@funandgainspodcast.com

This week, Britt's talking about what to do when you fall out of your routine! Life happens, so tune in to hear 7 tips for keeping your best foot forward through any roadbumps.

JOIN MY NEW STRENGTH CHALLENGE

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Follow the podcast

@funandgains.podcast

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insta // @_brittanylupton

youtube // Brittany Lupton

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YouTube vids

how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout

3 BEGINNER FITNESS TIPS - Planning Workouts, Nutrition & Tracking Progress

MY 2023 MINDSET + ENERGY | reset after vacation + new merch haul + starting the year strong

Timestamps

00:40 today's episode

4:00 road bumps

5:39 #1: it's for a season, not forever

7:32 #2: pick up where you can

8:42: #3: adjust, be realistic, & stay positive

13:05 #4: writing things down helps

14:45 #5: keep it simple

20:50 #6: take action

22:11 #7: do not completely give up

25:40 words of wisdom

Contact Us

hello@funandgainspodcast.com

Calling all gym girls... this week Britt's sharing 14 essentials that have her stamp of approval when it comes to working out!

Episode LINKS

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Pick a program on my App & Train with Me! (first week is free!)

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• Sour Blue Gummy pre workout
• Watermelon Candy stim-free preworkout

Follow the podcast

@funandgains.podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

YouTube vids

how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout

3 BEGINNER FITNESS TIPS - Planning Workouts, Nutrition & Tracking Progress

MY 2023 MINDSET + ENERGY | reset after vacation + new merch haul + starting the year strong

Timestamps

1:00 Britt's updates

4:00 grateful for the gym

4:44 weekly review

7:40 a note for today's episode

10:10 #1: BARBELL PAD

11:55 #2: LIFTING STRAPS

13:20 #3: ANKLE STRAPS

15:20 #4: LONG RESISTANCE BANDS

17:36 #5: GLUTE RESISTANCE BAND

19:05 #6 JUMPING ROPE

20:37 #7 LIFTING BELT

22:07 #8 GYM BAG

24:50 #9 SHOES

28:59 #10 REUSABLE WATER BOTTLE

30:16 #11 HEADPHONES

32:49 #12 PRE WORKOUT

38:24 #13 STRONG MINDSET

39:08 #14 PLAYLIST

39:50 #15 TRAINING PROGRAM

41:00 Britt's NEW Strength Program & Challenge

43:00 bonus items

44:40 what you DON'T need

46:30 MONTHLY GIVEAWAYS

Contact Us

hello@funandgainspodcast.com

Summer is around the corner & Britt's sharing 5 healthy girl habits you can start today! Tune in to catch up & hear some exciting updates!

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Follow the podcast

@funandgains.podcast

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insta // @_brittanylupton

youtube // Brittany Lupton

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YouTube vids

how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout

3 BEGINNER FITNESS TIPS - Planning Workouts, Nutrition & Tracking Progress

MY 2023 MINDSET + ENERGY | reset after vacation + new merch haul + starting the year strong

Timestamps

02:20 today’s ep

02:30 weekly update

03:10 the 200 club

06:55 Britt’s recent training

10:00 review of the week

11:08 Habit #1: MAKE TIME FOR FREE TIME EVERY SINGLE DAY

14:48 Habit #2: FOCUS ON WHAT YOU WANT

16:55 Habit #3: PRACTICE GRATITUDE

20:22 Habit #4: DRINK YOUR WATER & GET OUTSIDE

23:10 Habit #5: FIND EXERCISE & MOVEMENT YOU ENJOY

26:50 health is more than what you look like; it’s how you feel

27:40 new things coming!

Contact Us

hello@funandgainspodcast.com

This week's episode is dedicated to our younger selves. Britt reads through your words of wisdom & reflections from lessons learned over the years. Grab a pen & paper, because this just might be the note-to-self you've been needing to hear.

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Follow the podcast

@funandgains.podcast

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insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

YouTube vids

how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout

3 BEGINNER FITNESS TIPS - Planning Workouts, Nutrition & Tracking Progress

MY 2023 MINDSET + ENERGY | reset after vacation + new merch haul + starting the year strong

Timestamps

1:00 what's in store for today's episode

2:40 word of the week: reflection

2:50 review of the week

5:30 reflect with Britt

8:30 don't settle in anything...

10:03 don't fight to get out of the hard seasons...

16:49 you don't have to know who you are yet...

17:55 your body is incredible,,,

21:40 it doesn't mean what the mean girl from HS or younger years thought of you...

22:40 it gets better....

23:11 you are enough,,,

23:49 keep pushing on the dark days...

24:00 opinions of others & fear of failure..

24:30 there's more room for failure than you think...

27:02 it's never too late to start your journey...

28:30 timelines & deadlines...

29:50 surround yourself with good energy...

30:49 better days ahead...

31:25 learn to be in solitude before you pour into others...

33:55 people come & go for a reason...

35:25 don't restrict...

36:15 don't waste any time not being you

37:00 britt's note to her younger self

Contact Us

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Tune in to hear the behind the scenes of the gymshark lift Manchester event.

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Follow the podcast

@funandgains.podcast

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insta // @_brittanylupton

youtube // Brittany Lupton

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YouTube vids

how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout

3 BEGINNER FITNESS TIPS - Planning Workouts, Nutrition & Tracking Progress

MY 2023 MINDSET + ENERGY | reset after vacation + new merch haul + starting the year strong

Timestamps

2:59 today's episode

6:25 review of the week

7:58 event recap

25:52 imagine if there were no mirrors

26:50 it's okay to make changes

27:30 what Britt would tell her younger self

28:00 enjoy the phase you are in

34:45 britt's bday dinner

Contact Us

hello@funandgainspodcast.com

Trainer Britt is in the HOUSE & this week she is spilling all the details on HOW you can structure & build your own workouts!! Grab a notepad & get ready to chat about different training styles, compound lifts, warm-up's, workout splits, reps, sets, & more!

Train with Me! Start Your 7-Day Free Trial on my App Today!

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SHOP GYMSHARK use code: BRITT

BEAM supplements code: BRITT

Follow the podcast

@funandgains.podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

YouTube vids

how i GREW my GLUTES | the ONLY glute workout you'll need | ultimate glute workout

3 BEGINNER FITNESS TIPS - Planning Workouts, Nutrition & Tracking Progress

MY 2023 MINDSET + ENERGY | reset after vacation + new merch haul + starting the year strong

Timestamps

2:18 weekly updates

5:50 any movement is better than no movement

7:30 COMPOUNDS

11:40 warm-up's & mobility

13:01 dynamic movements

20:30 CREATING YOUR WORKOUT SPLIT

20:37 pick how many days/week

25:30 REP & SET RANGES

28:11 drop sets

31:10 pyramid 

32:30 weekly challenge

Contact Us

hello@funandgainspodcast.com

We LOVE reading your gym stories & this week, that's exactly what we're doing! Join Britt & Darian to chat about taking action, kind exchanges from strangers, falls & fails, gym crushes, broken toes, tipping machines, new gym friends, advice & more!

Train with Me! Start Your 7-Day Free Trial Today!

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SHOP GYMSHARK use code: BRITT

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Follow the podcast

@funandgains.podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

YouTube vids

3 BEGINNER FITNESS TIPS - Planning Workouts, Nutrition & Tracking Progress

5 REASONS YOU MAY NOT BE SEEING RESULTS | things I wish I knew earlier in my fitness journey

MY 2023 MINDSET + ENERGY | reset after vacation + new merch haul + starting the year strong

Timestamps

01:21 word of the week: action

03:50 review of the week

6:20 better brother betrayal

9:00 lockless leg press

10:13 baby on board

12:44 the hair sniffer

15:00 intermission

16:00 face into bar faceplant

22:18 the eagle has landed

24:20 a wholesome gym love story

25:50 two sweet strangers

31:00 gym crush toe crush

34:00 sweet gym story

36:20 mom or bff

36:40 trainer trash

38:00 bathroom blamer

38:25 barfing brother

39:00 father-son fart

39:30 leg press tipper

40:40 name mix up

41:10 never stop

42:10 Darian's challenge of the week

43:00 review to grow the fam

Contact Us

hello@funandgainspodcast.com

This week, Britt's sitting down for a little Spring cleaning pep talk! Get ready to look at where you can level things up in your life, as Britt shares 3 simple ways you can create big changes this season.

Gymshark SHOP THE 60% OFF SALE NOW!

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Follow the podcast

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Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

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YouTube vids

3 BEGINNER FITNESS TIPS - Planning Workouts, Nutrition & Tracking Progress

5 REASONS YOU MAY NOT BE SEEING RESULTS | things I wish I knew earlier in my fitness journey

MY 2023 MINDSET + ENERGY | reset after vacation + new merch haul + starting the year strong

Timestamps

01:00 recent travels

3:48 word of the week: trust

4:30 weekly review

5:48 #1 - spring clean your life

15:25 #2 - do it for you

23:30 #3 - grow your roots & bloom

24:15 what if I can?

27:55 it's never too late

Contact Us

hello@funandgainspodcast.com

This week, Britt sits down with someone who became a fast friend & is an absolute light in this space... Hayden Britt! From middle school, to college athletics, Hayden shares the good, the bad, & the beauty of her fitness journey through routines, healthy habits, rest, life transitions, & more!

Train with Me! Start Your 7-Day Free Trial Today!

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Shop Gymshark shop my favorite Gym Fits!

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Follow the podcast

@funandgains.podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

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Follow Hayden

insta // @haayyydden

tiktok // haayyddeen

YouTube vids

3 Beginner Fitness Tips - Planning Workouts, Nutrition & Tracking Progress

MY 2023 MINDSET + ENERGY | reset after vacation + new merch haul + starting the year strong

Timestamps

00:40 today's guest

1:14 quick disclaimer for today's episode

1:58 word of the week: communication

3:00 weekly review

5:30 BEAM love

6:55 routines

9:20 Hayden's fitness journey

12:00 *struggling with food & body image*

13:00 recovery through weightlifting

14:40 teaching healthy habits to the next generation

19:15 rest day guilt

22:00 *vulnerable eating disorder chat*

29:00 balance

33:00 grocery shopping

39:00 transitions

42:40 what Hayden would tell her younger self

44:00 where you can find more Hayden

Contact Us

hello@funandgainspodcast.com

This week, Britt is challenging your deepest & dearest gym fears! We may be on our own health & fitness journeys, but hundreds of you wrote in the SAME gym fears. Tune in to hear Britt's advice on your fears of: missing workouts, losing progress, not knowing how to use machines, having belly rolls or worrying about how you look, failing to meet a goal, increasing weight on lifts, & more. You are not alone!

Train with Me!  Start Your 7-Day Free Trial Today!

Shop Gymshark *NEW* CODE: BRITT for 10% OFF!

BEAM supplements CODE: BRITT

SHOP NEW MERCH

NEW RECIPE BOOK

Follow the podcast

@funandgains.podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

YouTube vids

3 Beginner Fitness Tips - Planning Workouts, Nutrition & Tracking Progress

MY 2023 MINDSET + ENERGY | reset after vacation + new merch haul + starting the year strong

Timestamps

01:10 fun & gain of the week

01:30 let's talk gym fears

03:30 weekly review

04:15: word of the week: optimism

07:40 fear of: not knowing how to use a machine

11:10 fear of: taking up too much space

13:58 fear of: having belly rolls

18:30 fear of: looking dumb

20:00 fear of: tripping on the treadmill

22:30 fear of: trying something you've never done before

24:20 fear of: never finding a routine that will work for me

26:30 fear of: losing progress

29:20 fear of: guilt

30:25 fear of: trying my hardest but failing to hit goals

35:38 fear of: increasing weight

Contact Us

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With the first EVER double date on the Podcast, Britt + Darian are joined by Brynley + Lukas Joyner for some Fun & Gains! Tune in to chat all about routines, fitness, business, outlook, finding balance, bettering one another, creating your dream life, gratitude, & so much more!

Train with Me! Start Your 7-Day Free Trial Today!

Shop Gymshark *NEW* CODE: BRITT for 10% OFF!

BEAM supplements CODE: BRITT

SHOP NEW MERCH

NEW RECIPE BOOK

Follow the podcast

@funandgains.podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

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Brynley's Instagram: @brynley.joyner

Lukas's Instagram: @lukasjoyner

YouTube vids

3 Beginner Fitness Tips - Planning Workouts, Nutrition & Tracking Progress

MY 2023 MINDSET + ENERGY | reset after vacation + new merch haul + starting the year strong

Timestamps

00:37 Britt's Gymshark 66 event recap

03:32 DISCOUNT CODE: BRITT

04:14 word of the week: optimism

05:26 weekly review

06:30 today's episode

09:20 welcome Brynley & Lucas

14:40 meet Brynley

15:27 meet Lucas

24:30 do good

25:50 Brynley & Lucas' business

32:29 routines

44:00 outlook

48:30 balancing life

56:30 creating your dream life

1:02:00 gratitude

1:04:50 one thing you'd tell your younger self

1:07:00 get 1% better every day

Contact Us

hello@funandgainspodcast.com

This week, Britt is joined by the one and only Kate Thomas aka @daileylifts hailing all the way from Canada to share some gym girl advice w/ a side of maple syrups! Tune in to hear the two chat about how to hit a PR, lifting for fun, getting comfortable & building confidence, learning to love yourself, approaching your gym crush, what looking "toned" really means, & more!

Train with Me! Start Your 7-Day Free Trial Today!

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Shop Gymshark shop my favorite Gym Fits!

BEAM supplements code: BRITT

Follow the podcast

@funandgains.podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

YouTube vids

3 Beginner Fitness Tips - Planning Workouts, Nutrition & Tracking Progress

MY 2023 MINDSET + ENERGY | reset after vacation + new merch haul + starting the year strong

Timestamps

0:56 word of the week: ambition

1:30 weekly review

2:30 welcome KATE

6:25 Kate's background

8:30 lifting for fun

12:00 how Kate got into lifting

16:30 getting comfortable & building confidence

21:10 Kate's pre-gym routine

23:40 how Kate's mindset has changed

33:00 how to warm up for a PR

46:00 limits

50:28 GYM GIRL ADVICE

51:00 how to trust the process

51:55 know-it-all's

54:19 how to approach a gym crush

57:30 how to tone vs build muscle

1:03:05 birth control & gains

1:07:30 guilt over skipping the gym

1:13:00 something Kate would tell her younger self

Contact Us

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Whether you sit at a desk all week or squat with your toddler, we've got Dr. Dan, Doctor of Physical Therapy on the pod for some fun & gains! Tune in to chat all about mobility & range of motion, how & how not to stretch, pain & common injuries, ankle flexion & knees over toes, foam rolling, TikTok, longevity, when to go see a DPT & more!

Train with Me! Start Your 7-Day Free Trial Today!

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Shop Gymshark shop my favorite Gym Fits!

BEAM supplements code: BRITT

Follow the podcast

@funandgains.podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

YouTube vids

3 Beginner Fitness Tips - Planning Workouts, Nutrition & Tracking Progress

MY 2023 MINDSET + ENERGY | reset after vacation + new merch haul + starting the year strong

Timestamps

00:48 today's guest!

4:17 word of the week: resilient 

4:55 weekly review

7:24 welcome Dr. Dan!

10:00 what is a Physical Therapist 

13:00 MOBILITY

14:40 for those who sit through the day

23:00 improving squat depth

25:00 ankle mobility

28:30 knees over toes

31:30 STRETCHING

34:00 when & when to NOT static stretch

37:00 common issues

39:00 Dr. Dan's favorite stretches

41:45 TikTok myth busting

47:55 when to go see a PT

Contact Us

hello@funandgainspodcast.com

Coach/CPT Britt is in the house this week, sharing The 3-R's of Training, plus a bonus... REST! Listen in to chat all things Refueling, Rolling Out, & Remodeling! Tune in to chat about frunks, recovery, hydration, nutrition, counting your wins, foam rolling tips, Britt's fav static/dynamic stretches, longevity & the WHY behind these building blocks of training!

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Train with Britt join britt's App!

Shop Gymshark shop my favorite Gym Fits!

BEAM supplements code: BRITT

Follow the podcast

@funandgains.podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

YouTube vids

3 Beginner Fitness Tips - Planning Workouts, Nutrition & Tracking Progress

MY 2023 MINDSET + ENERGY | reset after vacation + new merch haul + starting the year strong

Timestamps

00:40 Certification chit chat

01:30 The 3 R's: Refuel, Rolling Out, & Remodeling

2:50 word of the week: Rest

4:40 hang in there

7:20 Britt's upcoming event with GYMSHARK

10:00 we're living the days we once wished for

12:15 weekly review

14:00 #1: Refueling

14:17 hydration

15:30 salt/electrolytes

16:20 nutrition

18:30 how to be mindful of portion sizes without tracking

21:10 britt's take on 80/20

23:45 #2: Foam Rolling

24:00 SMR/Self Myofascial Release

24:50 Britt's foam rolling  

26:15 #3: Remodeling

27:15 static & dynamic stretching

28:00 lower body 

32:12 upper body

34:00 longevity

37:28 3R Recap!

Contact Us

hello@funandgainspodcast.com

Prepare to declare 2023 as a year of confidence! Tune in to hear Britt & Golden chit chat about common things gym girlies face on the day to day. From sweat stains to wandering around like a lost puppy, this episode will help you feel less alone in the gym!

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Follow the podcast

@funandgains.podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

YouTube vids

3 Beginner Fitness Tips - Planning Workouts, Nutrition & Tracking Progress

MY 2023 MINDSET + ENERGY | reset after vacation + new merch haul + starting the year strong

Timestamps

1:20 word of the week: priority

3:00 weekly review

5:00 Golden's path

7:48 finding confidence

10:50 it's all mental/mindset

15:20 discipline

17:00 the fear of getting bulky

19:50 normalize these common gym girl stuggles

21:00 sweating

25:00 it's your world

26:00 failing weight

29:30 ego lifting

32:00 favorite lifts

33:30 this or that: gym edition

33:40 colorful vs black lifting plates

34:15 color vs black gym fits

35:00 shorts vs leggings

36:44 energy drinks vs coffee

38:50 solo vs buddy lifts

40:50 fav genres

39:10 advice for your younger self

44:00 failure

Contact Us

hello@funandgainspodcast.com

This week, we're reading YOUR *gym* HOT TAKES! Tune in to hear Britt & Darian take on your controversial gym topics like dating as a gym girlie, gym culture/life, optimal exercises, white shoes, shoulder shrugs, singing out loud, gym music, skipping the gym, & more!

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BEAM supplements code: BRITT

Follow the podcast

@funandgains.podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

YouTube vids

3 Beginner Fitness Tips - Planning Workouts, Nutrition & Tracking Progress

MY 2023 MINDSET + ENERGY | reset after vacation + new merch haul + starting the year strong

Timestamps

2:05 word of the week: growth

3:00 take that first step

3:30 review of the week

4:00 SUBMIT A GYM BRO

5:45 2 hours workouts

7:55 back days vs leg days

8:40 how many sets left

11:00 gym music

13:00 using two machines

16:00 shrugs

17:00 empty gyms

15:55 white shoes 

19:00 farting in the gym 

20:30 shorts over leggings & sour over sweet

30:40 don't re-rack

22:00 gym life

23:40 being a gym girlie makes dating harder

27:40 January resolutioners 

28:30 optimal exercises

31:00 dancing & singing out loud

32:00 gym as a hobby

34:00 missing the gym

37:30 darian's hot take

Contact Us

hello@funandgainspodcast.com

The fun & gains are back with our second episode of season two! This week, Britt's sharing FIVE fitness tips & mindset shifts for you to put into practice this year. Tune in to hear about having a plan, bad days, why something is better than nothing, training, nutrition, and more!

SHOP NEW MERCH

NEW RECIPE BOOK

Train with Britt join britt's App!

Shop Gymshark shop my favorite Gym Fits!

BEAM supplements code: BRITT

Follow the podcast

@funandgains.podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

YouTube vids

3 Beginner Fitness Tips - Planning Workouts, Nutrition & Tracking Progress

MY 2023 MINDSET + ENERGY | reset after vacation + new merch haul + starting the year strong

Timestamps

0:58 word of the week: persistence

2:20 fun & gains segment

7:20 TIP #1: have a plan & plan for bad days

10:15 TIP #2: each day is a fresh start

12:15 TIP #3: something is better than nothing

16:07 TIP #4: progressive overload & training properly

24:06 TIP #5: try new foods & cook in two's

Contact Us

hello@funandgainspodcast.com

WE ARE BACK & kicking off season 2 with some fun & gains that you can take into the gym with you this year! britt's sharing her gym girl starter pack, chatting about supplements & training, gym etiquette & gym terms, preparation & confidence, plus, her gym routine!

Train with Britt join britt's NEW COMMIT challenge!

Shop Gymshark shop my favorite Gym Fits!

BEAM supplements code: BRITT

Follow the podcast

@funandgains.podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

YouTube vids

Vlogmas Day 1 - Holiday Reset Routine, Glutes, Groceries

Vlogmas Day 2 - Podcast, Errands

Vlogmas Day 3 - Gymshark Haul, Workout, Convert

Timestamps

02:23 share YOUR fun & gains

02:40 weekly review

03:55 #1 PICKING A GYM

05:47 #2 PREPARE

14:20 #3 CONFIDENCE 

17:55 #4 GYM ETIQUETTE

24:00 #5 GYM TERMS

29:11 #6 SUPPLEMENTS

30:30 #7 GYM ROUTINE

Contact Us

hello@funandgainspodcast.com

In honor of wrapping up season 1 of the Fun & Gains podcast, tis the season for a Q&A! Join britt & darian for a jolly time as they answer some of your hand picked gym questions!

Train with Britt Let's Lift App!

Shop Gymshark Shop my favorite Gym Fits!

BEAM supplements code: BRITT

Follow the podcast

@funandgains.podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

YouTube vids

Vlogmas Day 1 - Holiday Reset Routine, Glutes, Groceries

Vlogmas Day 2 - Podcast, Errands

Vlogmas Day 3 - Gymshark Haul, Workout, Convert

Timestamps

1:00 weekly fun & gains

4:00 year 1 overviews

6:50 weekly review

8:26 fav & least fav exercises

10:30 tips on lifting heavier

16:20 mindset when missing the gym

19:00 how to stay fit while in school 

23:00 REP (rate of perceived exertion)

27:00 favorite gym & fav workout

28:35 staying motivated in the cold

30:20 supplements

36:20 motivation

Contact Us

hello@funandgainspodcast.com

grab your headphones for a walk down memory lane with britt, as she reflects on her 2022 eras in the gym & life!

Train with Britt Let's Lift App!

Shop Gymshark Shop my favorite Gym Fits!

BEAM supplements code: BRITT

Follow the podcast

@funandgains.podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

YouTube vids

Week of Workouts: Busy Girl Edition

Nashville Podcast Event Weekend

My Fitness Journey

Timestamps

00:35 season break announcement

01:50 pod love

2:25 vlogmas

2:50 weekly review

4:10 GYM ERA #1 - building my quads era

6:22 GYM ERA #2 - just show up era

8:50 GYM ERA #3 - yoga britt era

10:45 GYM ERA #4 - grandma 3000's era

12:45 GYM ERA #5 - halter bra era

13:35 GYM ERA #6 - tucked-up hoodie era

14:10 GYM ERA #7 - moderate bulk era

17:50 LIFE ERA #1 - oatmeal era

19:10 LIFE ERA #2 - slippers era

19:55 LIFE ERA #3 - travel era

21:32 LIFE ERA #4 - no power & no water

25:10 LIFE ERA #5 - cider mill era

26:45 LIFE ERA #6 - chef era

28:33 LIFE ERA #7 - podcast era

29:10 LIFE ERA #8 - taking risks

32:50 appreciating the good & the bad

35:19 new partnerships

Contact Us

hello@funandgainspodcast.com

this week's Fun & Gains guest is by far the strongest yet— Mike Yewdell who is the founder of BEAM. He joins britt & darian to chat about righting the wrongs of the supplement industry, protecting the consumer, what goes into a supplement, giving back, living in the present, facing challenges & the power of attitude. Mike named BEAM after the cancer treatment that saved his life & we are honored to share more about his story & a company that always goes the extra mile while already doing so much good.

Shop BEAM Supplements code: BRITT

Train with Britt Let's Lift!

Watch the VLOG here

Follow the podcast

@funandgains.podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

Timestamps

02:30 meet Mike

07:30 darian the straight shooter

09:00 the supplement process

13:30 flavor testing

16:15 how BEAM came to be

17:40 Mike's battle

20:40 chemotherapy

23:00 living in the present

24:40 all challenges have a reason

28:40 Mike's stem cell transplant

29:40 fear, positivity, attitude

39:30 philanthropy

44:00 supplement transparency & testing

48:59 the farm to shaker process 

56:55 one piece of advice mike would give his younger self 

Contact Us

hello@funandgainspodcast.com

grab some green bean casserole (the og's know) & join us for an episode that will send you into the holiday weekend with an attitude of gratitude! tune in as britt & darian share the moments that made your day.

Train with Britt Join my App!

Shop Gymshark Shop my favorite Gym Fits!

BEAM supplements code: BRITT

Follow the podcast

@funandgains.podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

YouTube vids

Week of Workouts: Busy Girl Edition

5am Fall Morning Routine

My Fitness Journey

Timestamps

2:00 thanksgiving plans

3:15 weekly review

5:20 win #1: mindset shift

7:19 win #2: wedding woman

9:00 win #3: legging sisters

10:40 win #4: spilling suspicions tea

14:16 win #5: strength gains

15:35 win #6: conscious king

16:50 win #7: taking care

17:45 win #8: bench win

19:00 win #9: cardio junky to gym rat

20:40 win #10: oh, Canada

23:10 win #11: mac and cheese

23:58 win #12: sweet scooper

28:15 win #13: job well done

29:20 win #14: rewarding rescue

32:40 win #15: quad queen

33:59 win #16: do what's best for you

37:20 win #17: keep going

39:00 win #18: gym fam

40:55 win #19: we all belong

44:30 special guest

Contact Us

hello@funandgainspodcast.com

tune in to hear a recap of britt's podcast trip to Nashville, plus some tips & answers to your most asked influencer questions!

Train with Britt Join my App!

Shop Gymshark Shop my favorite Gym Fits!

BEAM supplements code: BRITT

Follow the podcast

@funandgains.podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

Timestamps

1:00 Nashville

3:00 weekly review

6:15 Thursday

10:00 Friday

14:00 Saturday

16:30 event recap

22:40 influencer tips with Britt

23:10 camera/filming tips

26:59 podcast tips

32:30 just go for it!

YouTube vids

Week of Workouts: Busy Girl Edition

5am Fall Morning Routine

My Fitness Journey

Contact Us

hello@funandgainspodcast.com

grab your hot cocoa & cozy up for a chill, solo episode for the soul! britt is sharing 4 reminders to pick you up this week (plus 2 bonus reminders from everyone's favorite guest!)

Train with Britt Join my App!

Shop Gymshark Shop my favorite Gym Fits!

BEAM supplements code: BRITT

Follow the podcast

@funandgains.podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

TIMESTAMPS:

01:50 upcoming podcast event

04:10 weekly review

05:45 REMINDER #1 - TAKE CARE OF YOURSELF

06:18 PHYSICALLY

10:30 MENTALLY

12:00 EMOTIONALLY

14:14 TIP #2 - TAKE BREAKS FROM TECHNOLOGY

18:30 TIP #3 - MAKE TIME FOR LOVED ONES

23:37 TIP #4 - SLOW PROGRESS IS STILL PROGRESS

28:00 are you a squatter, or not-er

29:30 treadmill hacks

33:30 Vinny's bday recap

Gymshark BLACK FRIDAY SALE: Shop my support link

today, britt is sharing 3 TIPS for letting go of guilt & enjoying the holiday season, WHILE keeping healthy habits in mind! You do NOT have to miss out this season & you also don't have to wait until the new year to work towards living a healthy lifestyle! Hear more details about the Podcast event & Brittany's November challenge, too!

Train with Britt Choose your program & join Britt's Nov, challenge!

Follow the podcast

@funandgains.podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

0:55 FIRST EVER F&G PODCAST EVENT!

2:27 Britt's 2nd piece of BIG NEWS.. BEAM!

4:28 weekly review

5:12 going through it

7:20 holiday season

8:20 dark mornings

10:00 how to have a guilt free holiday season

11:55 TIP #1 - BE PRESENT

15:00 being out of routine 

16:13 TIP #2 - ONE 'BAD' DAY DOESN'T RUIN YOUR PROGRESS

18:00 life shouldn't be based around what you look like

19:58: TIP #3 - GET A ROUTINE

20:23 britt's November challenge on the App

21:20 navigate the holidays guilt-free

YouTube vids

Week of Workouts: Busy Girl Edition

5am Fall Morning Routine

My Fitness Journey

Contact Us

hello@funandgainspodcast.com

In the spirit of Halloweekend... grab your candy corn and listen in as britt & darian read your SPOOKY gym stories! Stay safe out there, and remember to be aware, trust your gut, and stand up for yourself both in & out of the gym!

Train with Britt Start Your 7 Day Free Trial Today!

Shop Gymshark Shop my favorite Gym Fits!

Follow the podcast

@funandgains.podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

Timestamps

2:00 darian’s fun & gains of the week

3:50 britt’s fun & gains of the week

5:00 Podcast BIRTHDAY BASH in Nashville

6:20 weekly review

7:30 beware of beta-alanine (& cheap pre)

10:30 the buggin door banger

12:15 ghost in the graveyard

14:10 the great Hawaiian Halloween centipede

17:15 spooky, cringe & inappropriate

21:10 the spotting creeper

24:30 white van watcher weirdness

27:10 the window tapper

29:45 tiny dancer *in cursive*

32:50 ghost story

35:00 stare right back

36:15 throw him the peace sign

38:30 thanks father

41:40 my racetrack is ready

45:15 darian’s tips for gym safety

46:40 STAND UP FOR YOURSELF

YouTube vids

Week of Workouts: Busy Girl Edition

5am Fall Morning Routine

My Fitness Journey

Contact Us

hello@funandgainspodcast.com

Grab your apple cider, cinnamon donuts & pumpkin spice because this week we're diving into ALL things FIT GIRL FALL! Britt sits down with the @girlswithgoalspod twins to chat realistic routines & time management, priorities, mindset shifts, dropping stress & guilt, in's vs out's, doing what you want & Fall-ing in love with your life this season!

Train with Britt Start Your 7 Day Free Trial Today!

Shop Gymshark Shop my favorite Gym Fits!

Follow the podcast

@funandgains.podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

Follow Girls with Goals

insta // @girlswithgoalspod

Timestamps

00:20 a word from Britt

1:00 NEW at-home & dumbbells only program

2:00 current programs

4:10 Fall in Michigan

5:00 Fit Girl Fall

7:50 weekly review

9:30 meet AnnCatherine & Caroline!

14:00 fitness journeys

38:30 making friends

41:45 what's in vs out for a fit girl fall 

50:30 workout guilt

59:40 falling in love with your life 

YouTube vids

5am Fall Morning Routine

Small Changes That Made All The Difference

My Fitness Journey

Contact Us

hello@funandgainspodcast.com

All aboard the mobility train! There's no one way to move & this week Britt's determined to get you upside down & out of your comfort zone with the strength, calisthenics & mobility queen, @LittleTFitness aka Taylor! Get ready to chat tricks, mental blocks, how & where to start, plus a fun mobility challenge!

Train with Britt Start Your 7 Day Free Trial Today!

Shop Gymshark Shop my favorite Gym Fits!

Follow the podcast

@funandgains.podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

Follow Taylor

insta // @littletfitness

tiktok // @littletfitness

Timestamps

01:50 spice up your training

2:25 weekly fun & gains segment

3:40 weekly review

5:40 welcome Taylor!!

6:30 all about Little T

12:20 tricks

16:00 getting over mental blocks

19:00 a week of training & filming

21:45 mobility & flexibility

25:30 fun collabs

27:00 tips for getting a handstand/press

29:00 common handstand mistakes

31:50 tips for getting into calisthenics

33:20 mobility challenge

35:20 what Taylor would tell her younger self

YouTube vids

My Mobility Routine

Small Changes That Made All The Difference

My Fitness Journey

Contact Us

hello@funandgainspodcast.com

This weeks guest is bringing all of the inspiration to fuel your week with some good old this-or-that fun & all of the self worth gains. Erin Killeen, aka @etkfit, joins Britt to chat about having your own back, reality checks, how to quit comparing, gym confidence, mindset, leaving unhealthy relationships, training splits, support systems & so much more!

Train with Britt Start Your 7 Day Free Trial Today!

Shop Gymshark Shop my favorite Gym Fits!

Follow the podcast

@funandgains.podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

Follow Erin

insta // @etkfit

tiktok // @etkfit

Timestamps

00:30 today’s guest

01:00 fun segment

01:59 gain segment

03:00 review of the week

04:55 WELCOME ERIN

06:20 Erin’s transformation

09:00 falling in love with training

14:20 find your thing

16:00 confidence in the gym

20:15 quit comparing

23:10 toxic relationships

26:10 mindset & discipline

28:40 Erin’s training split

30:10 a moment for the calves

32:00 Erin’s treadmill desk

33:00 warm-up’s

33:50 fav gym shoes

38:45 fitness trends

42:40 fitness in college

45:36 how Erin met her boyfriend

49:30 training together or solo

51:40 support systems

53:00 self worth

55:20 planner or wing it

55:20 pre workout or energy drink

56:55 high socks or low socks

57:10 calling or texting

58:00 clean as you cook or end clean-up

59:10 Denver

59:00 movies or shows

01:02:55 one thing Erin would tell her younger self

YouTube vids

My Reset Routine

Small Changes That Made All The Difference

My Fitness Journey

Contact Us

hello@funandgainspodcast.com

This week, the one & only Meg Squats sits down with Britt for some fun & all the strength gains! Get ready to chat about getting strong, body recomposition, plateaus & how to accurately gage your progress, meal prep, pre & postnatal training, finding balance, non-negotiables & more!

Train with Britt Start Your 7 Day Free Trial Today!

Shop Gymshark Sweat Collection is now live (I wear smalls)

Follow the podcast

@funandgains.podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

Timestamps

00:40 today’s guest

1:30 fun & gains segment

3:10 weekly review

7:30 welcome Meg

8:00 Meg’s specialties

9:50 strength training

11:30 how Meg got started

15:00 finding power in strength

19:20 pregnancy & training 

25:00 the important of science

28:30 knowing your scope

30:30 Meg’s supplement company

37:10 Creatine

38:00 Examine.com

43:18 Olympic medalists

47:00 teamwork

48:40 how Meg finds balance

50:00 Meg’s non-negotiables

52:00 meal prep

55:17 dining out

57:40 being a mom

58:50 body recomposition

1:02:30 plateaus

1:04:40 key progress indicators

1:07:40 what Meg would tell her younger self

1:10:58 where to find more Meg!

YouTube vids

My Reset Routine

Small Changes That Made All The Difference

My Fitness Journey

Contact Us

hello@funandgainspodcast.com

it's a week for mobility, mentally handling missing the gym, pursuing fitness without it consuming your life, how to become a CPT, balancing motherhood or a busy 9-5 schedule, fixing muscle imbalances & so much more as britt answers some of your most asked gym girl questions! we are also celebrating 1 MILLION downloads! thank YOU for listening!

Train with Britt Start Your 7 Day Free Trial Today!

Shop Gymshark Sweat Collection is now live (I wear smalls)

Follow the podcast

@funandgains.podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

Timestamps:

00:15 one million

1:00 podcast tour

2:00 new Gymshark

4:16 review of the week

5:28 Why is mobility important & how do I start?

16:45 How to mentally handle a day where the gym doesn’t happen

18:55 How to pursue a fitness goal without it consuming your life

25:40 How to become a Certified Personal Trainer

28:33 How to not stress about your fitness journey when life is changing

33:14 How to balance mom life or a 9-5 job

37:14 How to fix muscle imbalances

YouTube vids

My Reset Routine

Small Changes That Made All The Difference

My Fitness Journey

Contact Us

hello@funandgainspodcast.com

it's a week for mobility, mentally handling missing the gym, pursuing fitness without it consuming your life, how to become a CPT, balancing motherhood or a busy 9-5 schedule, fixing muscle imbalances & so much more as britt answers some of your most asked gym girl questions!

Train with Britt

Shop Gymshark

Timestamps

00:15 one million

1:00 podcast tour

2:00 new Gymshark

4:16 review of the week

5:28 Why is mobility important & how do I start?

16:45 How to mentally handle a day where the gym doesn’t happen

18:55 How to pursue a fitness goal without it consuming your life

25:40 How to become a Certified Personal Trainer

28:33 How to not stress about your fitness journey when life is changing

33:14 How to balance mom life or a 9-5 job

37:14 How to fix muscle imbalances

YouTube vids

My Reset Routine

Small Changes That Made All The Difference

My Fitness Journey

Follow the podcast

@funandgains.podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

Contact Us

hello@funandgainspodcast.com

In a world where living your healthiest & happiest life can feel overwhelming, britt is sharing the 5 things you can always come back to. Get ready to talk mindset, hydration, proper nutrition, moving your body & staying consistent!

Train with Britt Start Your 7 Day Free Trial Today!

Shop Gymshark Shop my favorite Gym Fits!

Timestamps

00:30 the fundamentals

1:15 sharing our fun & gains of the week

2:50 reflection

3:30 gratitude

4:00 weekly review

5:00 starting out is hard

6:12 TIP #1 - MENTAL HEALTH

7:15 the comparison game

8:00 come as you are 

10:25 our minds give up before our bodies 

10:55 TIP #2 - HYDRATION

11:30 take care of yourself in the simple ways

14:15 TIP #3 - NUTRITION

14:45 nutrient dense foods

16:00 macronutrients

17:47 micronutrients

18:20 eat healthy to be healthy over skinny

20:38 TIP #4 - MOVEMENT

24:00 training resources

25:58 TIP #5 - CONSISTENCY

27:10 it adds up

27:45 why you should ditch perfection

29:30 the only checklist you need 

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

Follow the podcast

@funandgains.podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

Contact Us

hello@funandgainspodcast.com

This week, everyone's fav co-host is back to read more of your gym stories! Listen in as Britt & Darian cover everything from serenades to stepper fails, high school hour to head bonks, hip thrusts, texts, cubby notes & more!

Train with Britt Start Your 7 Day Free Trial Today!

Shop Gymshark Shop my favorite Gym Fits!

Timestamps

1:01 britt’s fun & gains segment

1:50 darian’s fun & gains segment

2:30 weekly review

3:30 gym story time

3:40 stepper fail

5:54 ACL serenade

8:56 did you get my text

12:04 jail time

16:10 treadmill trip

17:35 the smith machine skull crusher

19:54 not the neck

21:48 treadmill takeover

23:00 underhand overhand

25:10 ancestors

26:59 peach emojis

29:20 high school hour

30:55 head bonk

32:28 talking smack

35:59 fuzzy tickle

38:00 hip thrust commentary

40:10 I have another set

43:08 cubby note

44:40 darian’s closing thoughts

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

Follow the podcast

@funandgains.podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

Contact Us

hello@funandgainspodcast.com

britt is back for a solo episode to get you out of your head & pick you up off of the ground if you've been knocked down in life. In order to grow, learn, or progress in anything, you’re going to fail along the way! Failure is never an end, it’s an opportunity and today’s episode is your reminder to try again & keep showing up. Britt shares a personal story about how you can truly do anything you set your mind to when you refuse to quit.

Train with Britt Start Your 7 Day Free Trial Today!

Shop Gymshark Shop my favorite Gym Fits!

Timestamps

1:10 no power, no problem

3:10 core challenge + britt's training app

3:50 weekly review

5:15 failure 

7:30 goals take time

8:00 story time

13:20 try again

15:20 being enough regardless of the outcome 

20:00 don’t give up

21:10 work hard behind the scenes

24:10 there will always be excuses

26:25 what if I fail?

29:00 failure is essential

30:20 keep showing up

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

Follow the podcast

@funandgains.podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

Contact Us

hello@funandgainspodcast.com

it's a week for dating advice, sleep tips, maintenance, favorite memories, breaking through mental barriers and so much more as darian & britt answer your most asked questions!

Join Britt's 6 Week CORE CHALLENGE

Timestamps

00:55 welcome back Darian

1:40 weekly #fun with Darian

4:11 weekly #gains with britt

4:35 BRITT’S 6-WEEK CORE CHALLENGE

9:00 the lying boyfriend 

12:50 how d&b knew they were ‘the one’

24:20 sleep schedule tips

27:20 favorite things Vinny does

29:00 does Darian get recognized

31:15 what sports d&b played in HS

32:40 favorite memories together

36:10 maintaining, cutting, surplus

40:00 how chores are divided

41:45 where d&b would live

42:40 how to start a convo with your gym crush

44:10 how to hype one another up

46:30 mental barriers 

52:00 communication

53:20 advice on balance

Britt's TRAINING APP: https://brittanylupton.app

YouTube vids

My Reset Routine

Small Changes That Made All The Difference

My Fitness Journey

Follow the podcast

@funandgains.podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

Contact Us

hello@funandgainspodcast.com

ladies (& gentlemen) start your engines because the fun & gains podcast is in for a WILD ride this week! darian is back to read your submissions of "he's a 10, but...", the two also review your red flags & green flags in relationships. Charge up those headphones & bring us to the gym for what might go down as your most fun lift sesh yet.

Train with Britt Start Your 7 Day Free Trial Today!

Shop Gymshark Shop my favorite Gym Fits!

Timestamps

00:30 D & B catch up

2:15 fun & gain of the week

6:00 weekly review

8:05 HE'S A 10, BUT...

8:20 nose pickers

9:50 rewracking weights

10:10 date nights

10:20 gift giver

10:44 open mouth chewers 

11:20 eyes but won't talk

11:40 2x leg day 

12:30 mixes your pre

13:30 grunts

13:50 short-shorts

14:30 champagne flute calves

15:05 super handy

16:10 facebook fighter

16:19 claps when flights land

17:00 body odor

17:40 toe shoes

18:55 animal hater

19:30 hairy toes

20:00 butt crack

20:15 RED FLAGS vs GREEN FLAGS

20:50 close minded

21:40 how you treat your mom

22:50 calls his mom every day 

24:30 cargo shorts

25:00 hates fruits & veggies

25:25 leaves you on read but active on socials

26:40 rude

27:20 manners

29:33 I like it when girls wear...

34:10 likes other girls bikini pics

35:35 rewracking weights

35:55 made it home safe

36:19 puts shopping cart away

36:50 gets the door for you 

38:00 can talk through difficult things

39:00 respecting boundaries

39:40 making jokes at your expense

40:45 early morning reminder

41:05 teaches new things

42:00 tells you not to apologize for emotions

43:20 recognizes the gym gains

44:00 BRITT'S CORE CHALLENGE

Britt's TRAINING APP: https://brittanylupton.app

YouTube vids

My Reset Routine

Small Changes That Made All The Difference

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

Follow the podcast

@funandgains.podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

Contact Us

hello@funandgainspodcast.com

this week, britt is sharing her favorite ways to meal plan, grocery shop & find success when it comes to nutrition. get ready to chat about building a dinner menu, figuring out your staple items & how the macronutrient composition of your meals can be a game changer!

Train with Britt Start Your 7 Day Free Trial Today!

Shop Gymshark Shop my favorite Gym Fits!

Timestamps

2:00 fun & gain of the week

4:00 gym anxiety

6:00 feeling parenthood

10:40 review of the week

13:00 TIP 1 - Make your menu for the week

14:00 dinner ideas

15:00 create your shopping list

15:50 budget

21:07 TIP 2 - Have your staples

21:30 britt's staple breakfasts

22:50 TIP 3 - Succeed with the science of nutrition

24:40 nutrient dense foods

25:20 micros & macros

25:40 minding meal composition 

27:10 high fiber foods

27:50 healthy fats

28:15 britt's morning oats

32:10 britt's staples

37:00 knowledge is power

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

Follow the podcast

@funandgains.podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

Contact Us

hello@funandgainspodcast.com

whether you're in a rut, feel like you've fallen out of your normal groove, want to learn how to build a solid routine, or you just want to improve your current one... THIS episode is for you! britt is sharing her top 5 steps for feeling confident & in control of her lifestyle!

Train with Britt Start Your 7 Day Free Trial Today!

Shop Gymshark Shop my favorite Gym Fits!

Timestamps

00:30 a note from Britt

1:00 fun of the week

1:50 gains of the week

2:05 weekly review

6:20 STEP #1 - start the first 10 min. of your day with you-time 

7:40 no phone

8:00 alone time

10:00 stop the A.M. phone panic

11:30 STEP #2 - prepare & prep

13:30 preparation is powerful

14:00 gym program/plan

15:26 groceries

17:00 schedule your week

18:10 STEP #3 - follow the 1-touch rule

21:00 everything in your house should have a home

24:30 STEP #4 - take action

25:40 go get your goals

26:40 keep your promises to yourself

27:20 building confidence 

27:40 STEP #5 - remember that it takes time

28:00 rebuild habits 

30:30 there will always be sacrifice

32:20 keep showing up

33:40 come hang on the pod Instagram

34:00 enjoy where you are

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

Follow the podcast

@funandgains.podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

Contact Us

hello@funandgainspodcast.com

Part Two of Britt's Fitness Journey. Two episodes back, britt shared allllll about her fitness journey! Although there are countless lessons we learn along the way, britt wanted to bring you 5 tangible things that have held true over the years! if you've ever struggled with mindset, self talk, nutrition, training or playing the long game, this episode will make you feel a little less alone! Listen to part one here

Train with Britt Start Your 7 Day Free Trial Today!

Shop Gymshark Shop my favorite Gym Fits!

00:45 britt's fitness journey

2:20 new recap

3:50 family roles

4:20 connect & unplug

4:40 routine struggles

5:50 review of the week 

7:30 #1 MENTAL HEALTH

9:10 #2 POSITIVE SELF TALK

10:26 gym anxiety

12:11 catch your inner chatter

12:50 our minds give-up first

13:50 don’t hate yourself into anything

16:35 #3 NUTRITION IS KEY 

20:10 Britt’s nutrition approach

25:30 give yourself time

26:30 #4 PROGRESSIVE OVERLOAD

33:30 #5 HEALTHY FOR LIFE

37:55 next week’s episode

Amazon Links: https://www.amazon.com/shop/_brittanylupton

YouTube vids

Small changes that gave me big results:

https://youtu.be/BLALg7QIzzs

My fitness journey:

https://youtu.be/ulqafyeEKqk

My gym routine & tips for beginners:

https://youtu.be/Zg4X4clW_Vo

Follow the podcast

@funandgains.podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

Contact Us

hello@funandgainspodcast.com

It's a beautiful day to be alive as the fun & gains fam is humbled to welcome Whitney Simmons to the podcast! britt & whit go deep about feeling alone, falling in/out of love with the gym, lifestyle evolution, taking years for yourself, dating, stigmas around mental health, the female fitness industry, trends, life online, fear of starting & more, before answering some of YOUR rapid fire q's.

Train with Britt Start Your 7 Day Free Trial Today!

Shop Gymshark Shop my favorite Gym Fits!

Timestamps

2:26 paving the way

4:00 rejection

5:30 how YouTube began

6:50 leaving the desk job

9:45 evolution

15:00 taking years for yourself

17:05 thoughts on the female fitness industry

17:40 TikTok toxicity

18:20 female fitness industry

20:50 preventative health

21:20 the gym is an escape

22:05 falling in & out of love with the gym

23:30 mental health

26:00 body comments

27:15 love who you are

31:20 speaking up about depression

35:10 support & connection online

36:40 you will make it out of this 

39:00 stigmas

41:50 what keeps Whit going in this space

46:46 rapid fire Q's

47:12 working out while on vacay

47:32 fav color in Whitney Collection

47:59 fav place to get oversized T's

48:37 go-to song

49:36 most underrated green flags

49:55 first GymShark items

50:11 how you knew you found the one

51:00 shorts or leggings

51:11 pre-workout or no pre-workout

52:15 fav thing about your dogs

53:00 will Britt get a pet

53:35 fav desserts

53:45 fav summer read

54:20 where the crawdads sing

55:30 when Whit met Taylor Swift

56:18 fav shows

57:35 fav vacation

58:11 fav platform

59:40 where to find more Whitney

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

Follow the podcast

@funandgains.podcast

Follow Whitney Simmons

insta // @whitneyysimmons

youtube // Whitney Simmons

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

Contact Us

hello@funandgainspodcast.com

This week Britt sits down for a long awaited episode about her fitness journey. Fitness isn't a before & after when it becomes a lifestyle. Our bodies are for life, and it’s not an end game, it’s a way of living. So, love yourself through the process, & take time to build yourself healthy habits now that you will use for the rest of your life. Each stage is beautiful, & our bodies are amazing.

Train with Britt Start Your 7 Day Free Trial Today!

Shop Gymshark Shop my favorite Gym Fits!

Timestamps

01:37 weekly recap

2:44 yoga fridays

6:00 britt's fitness journey

6:35 britt's upbringing

9:00 loving yourself from the beginning

11:40 2018

12:40 navigating the internet 

13:22 nutrition talk

16:43 tracking macros

22:00 pregnancy

22:30 gluten-free

24:50 weight gain 

26:00 pregnancy hate

28:40 doctors orders

30:10 tired/skipping gym while pregnant

32:16 pregnancy is gradual

33:05 postpartum

34:40 low points

38:12 getting back into exercise 

40:30 growth through motherhood

41:40 fitness journey timeline

42:45 give yourself grace & time

43:35 health is more than what you look like 

44:11 nutrition survival mode

45:20 feeling like Britt again

46:40 California

47:50 getting stronger

49:35 Michigan

51:31 mental & physical health

53:00 bulking & cutting

53:50 britt's bulk

54:48 increasing protein

55:48 gaining without tracking

58:40 this is for you

59:30 love yourself through the process

59:57 build habits for life

1:01:05 there is no secret

Amazon Links: https://www.amazon.com/shop/_brittanylupton

YouTube vids

Small changes that gave me big results:

https://youtu.be/BLALg7QIzzs

My fitness journey:

https://youtu.be/ulqafyeEKqk

My gym routine & tips for beginners:

https://youtu.be/Zg4X4clW_Vo

Follow the podcast

@funandgains.podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

Contact Us

hello@funandgainspodcast.com

it's a week for pinky gains, as Queen Britt & King Darian sip some luke-warm tea and share your confessions. Tune in to hear about handsome gym men, summer camp mishaps, P-Fit fails, tag-along thongs, befriending cute gym bros, angry middle aged men & more!

Train with Britt Start Your 7 Day Free Trial Today!

Shop Gymshark Shop my favorite Gym Fits!

Timestamps

01:00 weekly update

5:00 weekly review

7:30 the cuter older brother

10:07 he had a whole kid

12:34 the handsome gym BF

18:20 have your non-negotiable list

19:14 do not flush pads

21:00 P-Fitt fails

26:50 the tag-along thong

31:12 how to approach cute gym bros

35:17 the middle aged angry man

39:40 family 

41:00 try something new

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

Follow the podcast

@funandgains.podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

Contact Us

hello@funandgainspodcast.com

This Summer is all about living in the moment on the F&G podcast, and this week Britt is back to share 3 tips for your healthiest & happiest summer yet! Tune in to chat about changing routines & missing workouts, getting outside, sunscreen & water, day trips & time away, living life & being grateful for the phase of life we are in right now!

Train with Britt Start Your 7 Day Free Trial Today!

Shop Gymshark Shop my favorite Gym Fits!

Timestamps

1:57 LA Gymshark recap

2:40 time flies

6:00 quality connection

8:50 gym time

10:10 girls night

12:00 Britt’s YouTube video

14:01 ROUTINE CHAT

14:55 TIP 1 - Live in the moment

16:50 TIP 2 - Don’t “wait until…”

23:20 Britt’s Healthy Girl Summer TIPS

33:15 TIP 3 - Make a bucket list

38:10 review of the week 

Amazon Links: https://www.amazon.com/shop/_brittanylupton

YouTube vids

LA/GymShark VLOG:

https://youtu.be/MdGYxCc0fDM

My gym routine & tips for beginners:

https://youtu.be/Zg4X4clW_Vo

My fitness journey:

https://youtu.be/ulqafyeEKqk

Follow the podcast

@funandgains.podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

Contact Us

hello@funandgainspodcast.com

This week, britt is bringing the one and only Kylie Ross behind the mic for some fun & gains! Kylie talks about college soccer, overcoming injuries, training for life outside of sports, building confidence, summer goals, owning what makes you unique & more!

Train with Britt Start Your 7 Day Free Trial Today!

Shop Gymshark Shop my favorite Gym Fits!

Timestamps

1:50 weekly recap

2:28 gym ick

7:20 sports

9:20 mental me-time

11:30 trying pilates

14:20 gym vibes

15:29 Kylie’s app

20:10 secret project

23:00 overcoming injuries

31:30 hot girl/healthy girl summer

32:40 summer tips

36:20 share a goal for summer

37:15 confidence = keeping promises

40:27 rapid fire Q’s

41:50 best sweet tooth cravings

41:58 sports bra

44:00 bloating

49:00 cellulite

53:00 selflessness through motherhood

54:00 advice Kylie would give her younger self 

54:20 own your uniqueness

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

Follow the podcast

@funandgains.podcast

Follow Kylie Ross

insta // @_kylieross

youtube // Kylie Ross

tiktok // kylieross_

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

Contact Us

hello@funandgainspodcast.com

hot girl summer is out...and HEALTHY girl summer is in. this summer we're working on removing the guilt we have around this time of year. we are all too hard on ourselves to look a certain way, but it's time to realize that health is how you FEEL. not how you look. join britt & nat as they talk about all things healthy girl summer, tips, affirmations and positive self talk, favorite recipes, grocery staples and more!

Train with Britt Start Your 7 Day Free Trial Today!

Shop Gymshark Shop my favorite Gym Fits!

Timestamps

2:10 Reviews of the week

3:30 welcome Natalia

5:20 All about Natalia

7:10 Bali

10:00 affirmations

12:40 don't scroll in the morning

14:47 Summer guilt

20:10 getting out of your head

22:00 That Girl Trend

23:10 what does health mean to me?

28:00 you can have both

31:40 diet culture

35:20 unfollow to unlearn

36:30 find what works for you

39:50 fav recipes

46:50 Whole Foods vs TJoes

48:30 grocery staples

51:43 one thing you'd tell your younger self

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

Follow the podcast

@funandgains.podcast

Follow Natalia

Tiktok: @nataliaaseliger

Instagram: @natsneatteats

Youtube: Natalia Seliger

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

Contact Us

hello@funandgainspodcast.com

Join Britt & her bestie Katie as they answer your gym girl advice! The two chat about starting their fitness journey together, friendship, finding confidence, training routines, dating advice, being comfortable alone, body changes, good habits & more!

Train with Britt Start Your 7 Day Free Trial Today!

Shop Gymshark Shop my favorite Gym Fits!

Timestamps

1:24 meet Katie

5:24 let the fitness begin

8:40 no right to comment on a woman’s body or weight 

11:00 called OUT

14:20 how it started

20:00 tips for new gym goers

21:40 new gym nerves

23:45 finding confidence in the gym 

25:00 training routines

30:15 the power of mindset

32:05 comfort zones 

33:25 ANSWERING YOUR GIRL ADVICE

33:55 How to get into a 5am gym routine

37:50 Dating advice

42:40 Being comfortable alone

45:30 Newly married

48:48 Fear of body changes through pregnancy 

54:30 Balancing running & lifting 

1:03:25 good habits

1:04:20 what Katie would tell her younger self

1:07:00 No time for rudeness

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

Follow the podcast

@funandgains.podcast

Follow Katie

@_katie.stone

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

Contact Us

hello@funandgainspodcast.com

This week, Britt's back for a solo episode to chat all about how our training can change, just as our goals do! Tune in to chat about body building, resistance training, powerlifting, yoga, pilates & more! There is no "one way" to workout, choose exercise and movement into your life in a way that you love and that fits your lifestyle.

Train with Britt Start Your 7 Day Free Trial Today!

Shop Gymshark Shop my favorite Gym Fits!

Timestamps

01:05 weekly update

5:50 Disney recap

9:00 life is a rollercoaster

12:30 health as a whole

13:10 training styles change with our goals 

15:50 the problem with blanket statements around training 

19:19 body building

25:05 power lifting 

27:40 pilates

30:15 Britt’s definition of fitness

36:30 review of the week

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

Follow the podcast

@funandgains.podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

Contact Us

hello@funandgainspodcast.com

It's the return of YOUR juicy gym stories! Britt & Darian are back, reading your tales from the iron jungle. Join in to hear about love stories & making the first move, fire alarms & treadmill trips, trusting your gut & boundaries, setbacks & more!

Train with Britt Start Your 7 Day Free Trial Today!

Shop Gymshark Shop my favorite Gym Fits!

Timestamps

01:01 review of the week

3:00 pit fuzz

5:20 the kind compliment

8:50 the squat rack curler

11:40 boundaries

19:25 fire alarm frenzy 

21:45 make the first move

26:35 treadmill trippin

2840 Darian’s dumbbell drop

30:40 vulnerability

34:00 always trust your gut

39:30 kneecap smash

41:55 be happy where you are

45:30 going deep with B&D

50:40 setbacks

55:44 *TRIGGER WARNING* food mindset, restriction, overeating, binging

1:01:50 *SKIP AHEAD*

1:02:10 write-in next time!

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

Follow the podcast

@funandgains.podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

Contact Us

hello@funandgainspodcast.com

Britt is here to help you ditch the, "I"ll starting over tomorrow" mindset for Summer, and for good! Tune in to chat about why over-compensating is counterintuitive, nutrition on vacation, why Britt never skips breakfast, listening to & caring for your body, hunger cues, progress, mindset shifts & more!

Train with Britt Start Your 7 Day Free Trial Today!

Shop Gymshark Shop my favorite Gym Fits!

Timestamps

00:28 Weekly recap

00:50 Charleston

1:20 the grind

3:10 self worth & work

5:30 vacation adventures

7:28 Britt’s NEW TRAINING APP

8:20 what programs is Britt offering?

9:30 recipes & new workouts

9:50 log your workouts

10:08 warm-up’s & cool-down’s 

10:26 categories

11:24 SIGN UP for Britt’s App!

13:00 “I’ll start over tomorrow”

14:00 Over compensating 

15:50 Eating on vacation

17:30 groceries

18:30 eat breakfast

19:00 each day is a fresh start

21:00 listen to your body’s cues

24:00 take care of your body

24:35 micros & macros

25:00 change your mindset

25:40 progress looks different for everybody

28:00 mental progress & mindset shifts

30:37 Darian’s reviews of the week

32:45 EMAIL YOUR JUICY GYM STORIES!

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

Follow the podcast

@funandgains.podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

Contact Us

hello@funandgainspodcast.com

This week, Darian & Britt and bringing their own questions for some fast (& furious) fun & gains! Tune in to hear them chat about patience & living in the moment, happy places, careers, pet-peeves, either-or’s & more!

Train with Britt Start Your 7 Day Free Trial Today!

Shop Gymshark Shop my favorite Gym Fits!

Timestamps

00:45 Darian’s celebration

1:30 time for a break

1:45 App updates

2:45 patience

5:27 enjoy being where you are, now

6:48 pursue your dreams

7:45 britt’s current dream

8:27 darian’s current dream

11:30 Q&A time!

11:41 Which comic character or celeb does Darian resemble?

13:52 What is Britt’s favorite place on earth?

15:20 What would Britt be if she weren’t in this space?

19:30 What reality TV show would Darian be on?

22:00 Rapid fire Q’s for Darian

22:30 Rapid fire Q’s for Britt

28:10 reviews of the week

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

Follow the podcast

@funandgains.podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

Contact Us

hello@funandgainspodcast.com

Take a seats F&G fam, because class is in session! This week, Britt is going over 20 gym terms that every gym goer should know. Test your knowledge as we walk through the most popular abbreviations, workout splits, EMOM's, pump covers, drop sets, DOMS & so many more!

Train with Britt Start Your 7 Day Free Trial Today!

Shop Gymshark Shop my favorite Gym Fits!

Timestamps

00:30 weekly update

2:00 reviews

3:16 class is in session

4:00 abbreviations: BB KB DB

4:40 push/pull

5:00 pull day

5:50 push day

6:16 a workout split

6:55 PR/PB

8:10 1RM

10:55 EMOM

13:10 pump cover

14:20 DOMS

14:47 acute muscle soreness 

17:10 hypertrophy

18:00 ROM

19:50 AMRAP

20:50 sets X reps

22:20 RPE

23:35 drop set

25:11 compound & super set

26:20 compound & isolation exercises

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

Follow the podcast

@funandgains.podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

Contact Us

hello@funandgainspodcast.com

Coordinate that gym fit & let down those front pieces, because today Britt is joined by Hebe Hiom! The two respond to your gym stories & share their advice on topics like consistency, patience & playing the long game.

Train with Britt Start Your 7 Day Free Trial Today!

Shop Gymshark Shop my favorite Gym Fits!

Timestamps

4:10 Meet Hebe!

4:48 Juggling it all 

7:10 Starting a gym

9:02 In-person training

15:12 Hebe’s favorite way to train

17:08 How to start working with GymShark

21:12 Gym girl chat

21:40 Camel toe

23:20 Washing gym clothes

24:10 Picking gym outfits

25:10 Makeup

25:35 Go-to hair styles

27:52 How to feel confident in the gym

30:08 Where & how to start in the gym

32:45 How to get over beginner gym anxiety

35:31 Advice for a bad workout

38:050 Struggling with motivation

41:20 Gym Story: The Critical Trainer

40:45 Gym Story: Greasy PT Story

47:30 Gym Story: Squat Rack Stare

48:40 Gym Story: Respecting Boundaries

52:08 Gym Story: You Do You

55:30 We’re our hardest critic

58:06 Fear of having too much muscle

59:50 Intuitive eating to maintain

1:00:02 Gym Story: Inappropriate Compliments

1:04:20 Have patience

1:05:10 Consistency is the key

1:05:40 Play the long game

1:07:40 Skinny isn’t health

1:09:30 What Hebe would tell her younger self

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

Follow the podcast

@funandgains.podcast

Follow Hebe

insta // @hebehiompt

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insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

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Pencil in this week's episode & grab a notepad— Britt is joined by Sal Di Stefano of MindPump (the #1 podcast world wide for science-based fitness information) to bust some of the biggest myths when it comes to women and weight lifting. Sal talks metabolism, hormones, getting toned, progressive overload, soreness, nutrition, muscle memory, life lessons, strength training at all ages & so much more.

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Timestamps

00:40 health is for life

1:24 today’s episode

3:00 grab a notepad

4:00 MindPump

4:30 Sal’s story

7:00 strength training

9:16 why women are scared to lift weights

11:20 misled weight loss

12:50 cardio

14:40 muscle vs fat in the body

15:55 women have been sold a false narrative

16:30 how rare it is to be a super muscle gainer

19:20 the fear of weight lifting 

22:27 it’s empowering to be strong

25:32 fitness fanatics vs average gym goer

27:30 2-3 days of exercise per week 

28:40 don’t rely on motivation

32:50 when you love the journey, the destinations take care of themselves

37:00 exercise should fit 

39:45 why you shouldn’t be surviving your workouts

40:30 using soreness as an indicator of a workout

45:10 progressive overload

47:14 muscle memory

49:39 what you learn through lifting

51:00 the positive effect of strength training on hormones

55:47 feeding & fueling your body

59:30 repair your metabolism first 

01:00:19 build a strong foundation first

01:02:40 cheat meals

01:00:00 no balance vs balance

01:09:30 how to rebuild your relationship with food

01:10:40 awareness & impulse eating

01:13:25 Sal’s take on intuitive eating

01:15:00 4 stages of learning 

01:17:10 ruining your progress & punishment

01:18:10 treat yourself like you would your child

01:18:40 what Sal would tell his younger self

01:19:45 self-love over self-hate

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

Follow the podcast

@funandgains.podcast

Follow MindPump

insta // @mindpump

twitter // @mindpumpsal

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

Contact Us

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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!

Timestamps

4:20 meet Trace

5:10 oatmeal 

11:50 staying true to yourself

12:10 TikTok thoughts

13:20 burnout

15:30 Trace’s fav oatmeal recipes

20:00 cooking & filming fails

26:00 how Trace creates recipes

27:50 food phases 

30:20 Senioritis

32:30 leaving sports

39:30 move your body 

41:30 under recovering

47:00 prom

47:30 one thing Trace would tell his younger self

48:46 shows vs movies

49:00 britt's fav type of oats

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

Follow the podcast

@funandgains.podcast

Follow Trace

insta // @tracesoatsts

tiktok // tracesoats

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

Contact Us

hello@funandgainspodcast.com

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!

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Timestamps

00:28 Today's special episode

2:58 Review of the week

5:20 Welcome Hallie!

10:55 Britt’s big sock plans

13:00 Advice for your 20 y/o self

20:20 Favorite pump-up song

27:60 Mentally, emotionally, physically proud

39:45 Meet Milly & Olivia!

45:20 Hard times on social media

51:00 Mottos to live by

57:00 Balance

1:01:50 Welcome Taylor!

1:06:19 Gym romance

1:12:30 Finding a partner that supports & shares a healthy lifestyle 

1:15:15 Meet Ruby!

1:18:20 Fad diets

1:25:30 Fur babies

1:26:50 Role models 

1:29:00 Welcome Katelyn!

1:31:40 Eating enough & meal prepping for a busy mom

1:34:50 New moms

1:39:55 Meet Ally!

1:40:55 Nurse life

1:42:12 Sober life

1:48:30 Advice for burnout 

1:54:03 Welcome Megan!

1:56:26 Working moms

1:58:02 Being a boy mom

2:01:30 Working on self discipline

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

Follow the podcast

@funandgains.podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

Contact Us

hello@funandgainspodcast.com

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.

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Timestamps

00:30 gym tips

1:08 Britt’s wild night

2:40 for the mom’s out there

3:30 acts of daily discipline

5:40 The different Gym Goers

7:30 Britt’s journey

8:15 imposter syndrome & gym-timidation

12:00 do not be discouraged

13:28 TIP #1 - DESTINATION VS JOURNEY

14:45 loving the journey

15:30 I hit my goal, what now?

16:20 food & nutrition

18:40 TIP #2 - WEIGHT VS FORM

19:10 training for yourself instead of others

19:55 TIP #3 - RUSHING VS TRAINING WITH INTENTION 

22:29 TIP #4 - PERFECTION VS LETTING GO

25:51 TIP #5 - EXPECTING VS MAINTAINING 

28:20 the power of discipline

32:00 pod fam love & reviews

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

Follow the podcast

@funandgains.podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

Contact Us

hello@funandgainspodcast.com

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!

Timestamps

00:40 What’s in store for today’s episode

1:10 Darian’s weekly recap

5:55 Review of the week

6:50 How did Britt & Darian meet?

11:55 Where do Britt & Darian want to live once Darian graduates?

13:03 Vinny’s birth story

14:20 Do you guys prefer training together or solo?

15:20 Balancing schedules & planning together

18:10 Supporting one another

20:45 Are you making your own fitness app?

21:10 Darian’s skincare routine

21:50 How Britt started social media

26:40 Britt’s social media advice

27:30 Pre-workout & supplements

31:05 Favorite weekly grocery staples

36:50 Dealing with finances

40:00 How to “do it all”

45:50 What is the best piece of marriage advice?

49:30 Darian’s parting words

YouTube vids

Family Vlog:

https://youtu.be/zIvhbCe5ipY

Vinny's Birth Story:

https://youtu.be/M04KIBp5Lrw

Britt + Darian's last Q & A:

https://youtu.be/U93IJUxxnZQ

Follow the podcast

@funandgains.podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

Contact Us

hello@funandgainspodcast.com

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.

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Timestamps

00:55 motivation comes & goes

2:50 discipline

3:20 fitness audiences

5:00 different/new life phases

5:10 the issue with ‘you-vs-you’ mentality

6:20 24-hours in a day

9:30 ~ DISCIPLINE ~

12:15 #1 SET REALISTIC GOALS

15:20 confidence is keeping promises

16:30 set goals when you are unmotivated

18:18 #2 PUT YOUR GOALS WHERE YOU CAN SEE THEM

19:13 #3 PRACTICE DAILY DILIGENCE

20:38 how to practice small acts of diligence

23:29 #4 SET A TIMER

25:03 know your strengths & weaknesses

26:48 rewards & little pep talks

27:50 #5 FORGIVE YOURSELF & MOVE FORWARD

29:50 ~ CONSISTENCY ~

30:42 #1 CONSISTENCY IS NOT PERFECTION

32:00 mistakes & bad days

33:15 am I the only one!?

33:50 find the good

35:16 #2 GET ENOUGH SLEEP

36:20 it all adds up

36:40 #3 REWARD YOURSELF

37:25 #4 GIVE YOURSELF TIME

38:46 #5 KEEP PROMISES TO YOURSELF

41:00 review of the week 

Follow the podcast

@funandgains.podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

NEW MERCH: www.brittanylupton.com/merch

Contact Us

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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!

Timestamps

00:20 Arnold recap

2:36 review of the week 

3:20 this weeks guest

5:20 new headphones

7:00 who is Keltie O’Connor

10:25 running

14:20 college sports

15:00 post-career syndrome

15:36 identity crisis

17:50 fitness after sports

19:55 your 20’s

23:40 pressure

28:07 boundaries

36:10 do less

40:10 treat your creativity like a muscle

42:17 filling your cup

45:30 see both sides

46:10 DJ KOC

55:22 Scaling back

57:20 one thing Keltie would tell her younger self

58:40 explore your passions 

59:40 rest doesn’t always look like doing nothing

1:01:45 go drink your water

1:03:50 where to find more Keltie

NEW MERCH: www.brittanylupton.com/merch

Keltie's Insta: @keltieoconnor

Keltie's YouTube:Keltie O'Connor

Keltie's TikTok: @keltieoconnor

Follow the podcast

@funandgains.podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

Contact Us

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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!

Timestamps

00:25 welcome back Darian

2:05 NEW MERCH DROP

2:09 britt’s going to the Arnold

2:50 don’t grocery shop hungry

4:58 today’s guest

6:50 today’s episode

7:06 who is bobby?

12:00 firefighter bobby

13:50 getting into the gym

15:50 male body image

20:50 attractive things girls do in the gym

21:40 butt slaps from bros

23:10 when a girl asks for a spot, do you think she is hitting on you?

25:28 strategy when asking for a spotter

27:15 male nips

28:40 gym bro outfit rules 

32:29 how do you determine who your gym rival is?

36:45 what causes the grunt vs the snake hiss

51:40 approaching your gym crush

46:00 staring

49:40 britt’s timberlands

50:50 most attractive muscle on a woman

54:50 Sweat marks 

55:00 Leg press

1:00:00 re-racking weights

1:04:10 matching sets on girls

1:05:35 continuing your workout when your gym crush walks in

1:05:55 asking a gym bro for help

1:07:10 macro counter

1:08:00 Bobby’s bulk

1:12:30 speed round 

1:18:00 advice for new gym go-ers

NEW MERCH: www.brittanylupton.com/merch

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

Follow the podcast

@funandgains.podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

Contact Us

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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!

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Shop Gymshark Shop my favorite Gym Fits!

Timestamps

1:24 intro

4:38 back in the day

6:35 Britt's one regret

11:03 who is Libby

15:20 all things content creation

28:40 negatives of being an influencer

31:20 You asked, Britt & Libby spill the tea

1:24:10 Libby’s parting advice

Libby's Insta: @libbychristensen

Libby's YouTube: Libby Christensen

Libby's TikTok: @libbychristensen

Follow the podcast

@funandgains.podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

Contact Us

hello@funandgainspodcast.com

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!

Timestamps

00:30 vinny the valentine

00:40 love yourself 

1:35 weekly recap

3:47 review of the week

5:55 CHALLENGE FOR THE WEEK

7:10 welcome Olivia!

8:05 all about Olivia

9:50 what Olivia does

11:20 finding time for yourself

12:28 minding nutrition

12:40 showing up to the gym to show up better

13:30 asking for help

16:50 you will never be ‘fully prepared’

17:40 training while pregnant

18:40 Listen to your body

21:10 give yourself grace

22:40 gentle movement

23:15 walking 

24:30 watching your body change

26:40 feeling uncomfortable in your skin

29:40 second time around

30:05 food aversions

31:40 words of encouragement

32:38 choose excitement over negativity

35:40 postpartum

37:20 struggles

41:00 it gets easier

49:55 returning to training

43:20 hormones

45:00 be patient with your body

49:05 be kind to your body

49:30 confidence

50:47 mindset

51:55 letting go of a timeline 

54:00 Olivia’s advice for her younger self

55:30 what people will remember you for

56:17 nobody cares how much you weight!

58:40 non-scale victories

59:20 take imperfect action

1:03:15 where to find more Olivia!

Love Yourself MERCH

Shop - Love Yourself Hoodies

Olivia's Insta: @oliviaostrom_

Olivia's TikTok: oliviaostrom_

YouTube vids:

Pregnancy & Postpartum Q&A:

https://youtu.be/k4pFSPHME7M

How Britt's Workouts Changed:

https://youtu.be/hiHRaD_wtZU

Britt's Birth Vlog:

https://youtu.be/BFFeRvVRuXM

Follow the podcast

@funandgains.podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

Contact Us

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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!

Timestamps

1:15 today’s ep

1:30 digging in today

1:45 Britt’s weekly recap

4:34 fill up your cup

6:15 WELCOME Alex

7:00 California

9:20 interaction/connection

11:20 how Alex got into fitness

15:00 early Instagram

16:20 getting comfy with a squat rack 

20:00 the importance of form

20:40 mobility = confidence in form

21:50 Alex’s home gym

27:00 snow

28:00 Trader Joe’s love

29:10 nicest people

29:30 snack girls unite

30:15 favorite items

35:10 Alex’s favorite breakfast foods

38:10 sourdough

39:00 Alex's pancake game

40:55 Alex’s favorite shows

41:33 simple nighttime routines

42:20 skincare first

43:40 Alex’s favorite books

46:50 life is more than the gym

48:00 healthy lifestyle tips

48:25 consistency

48:50 “off-track”

50:00 enjoy how you workout

51:00 enjoy the foods you’re eating

52:40 fitness this or that with Alex

52:50 pre-workout or coffee

53:20 dumbbell or kettlebell

53:30 solo or workout partner

55:17 push or pull

58:15 how to start wearing shorts

59:40 upper or lower

1:00:20 morning vs night gym go-er

1:01:35 biceps or triceps

1:03:05 follow shorties

1:03:50 Alphalete or GymShark

1:04:30 Blazers or Converse

1:07:03 front squat or back squat

1:08:55 all time favorite exercise

1:09:50 what Alex would tell her younger self

1:14:14 where to find more Alex

NEW merch

Shop - Love Yourself Hoodies

Alex's Insta: @alexricee

Alex's YouTube: Alex Rice

Follow the podcast

@funandgains.podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

Contact Us

hello@funandgainspodcast.com

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!

Timestamps

1:33 Britt's weekly recap

2:00 Britt's big blizzard plans

3:50 sincerely, a married mother

4:33 *Valentine's Merch*

5:00 love yourself through the process

6:00 Vinny's juicebar

6:40 let's welcome Makayla!

8:25 get to know Makayla

9:30 we are not alone

9:55 how Makayla got into fitness

10:50 mental health

11:30 the gym

12:30 mind & body; the inner-work

13:28 Makayla’s favorite body part to lift

15:39 getting back into a routine

16:33 getting out of your head

17:44 gym shutdown

18:05 depression

19:30 taking time for yourself

20:38 fill up your cup first

22:04 fitness: mind, body & soul

24:00 going to the gym for yourself

26:20 gym anxiety

27:40 break-ups & new relationships

29:20 choosing loneliness over comfort

32:00 take time for yourself

25:02 pay the cover charge

35:40 dating in 2022

36:33 let go of toxic relationships

37:10 phones

37:20 negative comments

37:30 TikTok

28:25 the youth

39:00 therapy

40:30 being a female in the weight room

41:00 confidence in the gym

41:30 tips for growing your gym confidence

44:15 gym fit

45:20 catch your negative self-talk

46:20 blast it & believe it

46:55 Makayla’s fav gym fits

48:25 gym intimidation

49:00 stare back

50:10 weight

53:40 lifestyle

56:35 photoshop

1:00:00 not everything you see is real

1:01:40 false promises

1:02:30 disclosure

1:03:12 hip dips are normal

1:04:17 there's nothing to be fixed

1:04:35 no hate

Links:

Shop New Merch - Love Yourself Hoodies

Makayla's Insta: @makaylaanisa

Makayla's TikTok: Makayla Anisa

Follow the podcast

@funandgains.podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

Contact Us

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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!

Timestamps

00:25 britt’s weekly update

1:37 britt’s new training program

2:25 beginner YouTube series

3:25 *trigger warning*

4:00 challenges & battles

9:00 moving to a new place

11:50 fear of the unknown 

12:50 meeting new friends

13:20 slide in

14:40 haley & britt

15:30 quick fixes

17:00 Haley’s story

19:45 memories tied to places

20:00 injuries 

21:00 body image

22:22 mindset shifts

23:10 disordered eating

25:20 being a caregiver & loss

28:32 don't quit

25:15 postpartum

29:55 macros & meal prep

30:41 macro knowledge

31:20 not a bikini competitor

32:08 nutrient education

33:20 the shift to nutrients

33:50 drink more water 

35:00 mental health

36:40 it takes time

37:13 tears

39:00 put yourself first

41:30 the gym

42:00 keeping your word to yourself

43:05 early morning workouts

45:35 recommitting

48:00 self care is the hard choice

50:00 procrastination builds anxiety

51:00 bad body image days

52:20 OG Gymshark

53:20 haley’s go-to gym outfit

54:40 short confidence

56:50 wear the dang shorts

1:03:45 wear the sports bra

58:30 are you happy with how your body feels 

59:57 one thing haley would tell her younger self

1:03:22 do something today that your future self will thank you for

1:05:20 we’re all trying out best

1:07:30 review of the week

1:08:55 where to find more Haley!

Haley's Insta: @haley_jordan_fit

Haley's YouTube: Haley Polk

Follow the podcast

@funandgains.podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

Contact Us

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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!

Timestamps

1:00 weekly recap

2:36 britt’s YouTube BEGINNER SERIES

3:10 focusing on nutrition

4:40 the big picture

5:22 education is key 

6:30 macros vs micros

7:55 why’s & what’s 

8:22 MICROS: fruit’s & vegetables 

8:34 story time w/ britt

10:40 vitamins & minerals

11:05 vitamin A

11:35 B vitamins

13:20 earth’s vitamins

14:13 vitamin C

14:45 vitamin D

15:50 calcium

17:05 iron

17:27 potassium

18:00 YOU ARE NOT ALONE

18:15 britt’s tips

21:40 MACROS: protein, fat & carbs

22:00 CARBS

25:10 whole vs refined 

25:22 PROTEIN

27:50 sources 

28:50 FAT

29:20 sources

30:00 saturated vs unsaturated

30:30 omega 3’s

32:30 whole-nutrient-dense-foods

33:22 balance

34:20 get the most out of your workouts 

34:30 *disclaimer*

35:09 SHARE THIS WITH ME!

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

Follow the podcast

@funandgains.podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

Contact Us

hello@funandgainspodcast.com

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!

Timestamps

00:20 a warm welcome

00:48 gym tips

1:55 #1 - HAVE A PLAN

2:30 why/who having a plan can help

3:00 credible sources

3:44 #2 - START SMALL

4:30 #3 - FOCUS ON FORM

5:09 technique

5:40 core

6:30 #4 - DRINK YOUR WATER

7:17 #5 - INVEST IN A PERSONAL TRAINER

8:39 #6 - NO ONE IS ACTUALLY JUDGING YOU

9:13 #7 - MIND TO MUSCLE CONNECTION 

10:54 #8 - WEAR THE DANG SHORTS

11:50 #9 - WEAR OUTFITS YOU FEEL CONFIDENT IN

13:11 #10 - EVERYONE HAS BEEN A NOOB BEFORE

14:18 #11 - HAVING A WORKOUT BUDDY

17:29 #12 - FOOD IS FUEL

21:22 #13 - ASK IF YOU NEED HELP

23:12 *don’t try this at home*

23:33 #14 - TRACK YOUR PROGRESS

25:00 #15 - DON’T GIVE UP

26:00 #gymshark66

26:27 #16 - START WITH THE BASICS

26:36 #17 - DO NOT MISS A WARM UP

27:10 flexible muscles are strong muscles

27:54 #18 - THE BEST EXERCISE = THE ONE YOU WILL ACTUALLY DO

29:11 #19 - DON’T BE AFRAID TO FAIL

30:07 you don’t fail until you give up

31:02 #20 - FIND YOUR CORNER

31:47 #21 - MAKE A FIRE PLAYLIST

33:24 *britt’s important question*

34:20 #22 - JUST WALK IN

38:19 #23 - HEADPHONES & MUSIC

38:35 #24 - REST DAYS ARE IMPORTANT

39:14 #25 - DON’T LET ONE BAD DAY DISCOURAGE YOU

39:40 #26 - PATIENCE IS KEY

39:55 #27 - IF SOMETHING IS ACTUALLY HURTING YOU, STOP

42:20 #28 - EVERYONE STARTS SOMEWHERE

42:58 #29 - DO NOT COMPARE YOUR PROGRESS

46:49 *what darian wants you to go comment/share*

YouTube vids

My Mobility Routine:

https://youtu.be/ms5vm_Cg2QA

My fitness journey:

https://youtu.be/ulqafyeEKqk

Week of workouts:

https://youtu.be/sedCYV7Xknk

Follow the podcast

@funandgains.podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

Contact Us

hello@funandgainspodcast.com

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 recap

1:18 britt’s big new years eve

1:52 today’s guest!

4:10 welcome courtney!

6:30 get to know courtney

6:00 how court got into social media

7:00 gymshark

8:52 budapest & lawschool

11:00 the gym, an escape

12:30 arizona

14:51 why law school

16:32 the bar

18:32 heavy times & growth

20:26 pivoting & listening to your heart

23:28 court’s start to fitness

23:52 powerlifting & court’s maxes

24:40 how court trains for strength

25:08 tired of high reps

26:00 how court increases her weight

27:20 "three by five" 

27:50 low reps & amraps

28:38 deload week

29:40 court’s workout split

32:58 flex on ‘em

34:35 wake up. gym. repeat.

36:40 consistency to continue progress

37:40 running & track talk

40:10 marathons

40:50 how court sets goals

42:20 just show up

43:55 stay on the road

45:40 show up for yourself

46:40 allow life to happen

47:50 realizing what you caring about

48:40 ditching comparison

51:05 owning who you are

52:20 breaking the mold

53:10 get out of your head

53:58 scrolling

55:20 britt's grand "Sunday detach"

56:00 why we shouldn’t compare

56:35 mind your feed

57:40 mental health comes first

58:30 unfollow & mute

59:45 one thing court would tell her younger self

59:50 we are all too hard on ourselves

1:01:24 court’s zero bs policy

1:02:10 protect your peace & fill up your cup first

1:04:20 finding community

1:04:30 where you can find more Courtney

1:05:30 tiktok & setting timers

1:06:47 go comment *THIS* on today’s podcast post

Court’s Insta: @courtney.sarracino

Court's YouTube: Courtney Sarracino

Follow the podcast

@funandgains.podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

Contact Us

hello@funandgainspodcast.com

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!

Timestamps

00:28 heart to heart on a hard year

2:30 #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 with

15:42 #7 - sacrifices are needed to see growth & change

17:15 #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 friends

37:10 #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 vids

My fitness journey:

https://youtu.be/ulqafyeEKqk

Week of workouts:

https://youtu.be/sedCYV7Xknk

Meal plan & grocery shop w/ me:

https://youtu.be/ghwoSYej3eE

Follow the podcast

@funandgains.podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

Contact Us

hello@funandgainspodcast.com

In the words of everyone's favorite guest, this episode is going to be like unwrapping a Christmas present! Tune in, as britt & darian read & rate your JUICIEST gym stories as naughty or nice!

Train with Britt Start Your 7 Day Free Trial Today!

Shop Gymshark Shop my favorite Gym Fits!

Timestamps

1:10 weekly recap

2:30 snack plate

3:05 happy holidays

3:55 bosu ball besties 

5:05 box jump bum cheeks

7:50 funny, sweet old men

8:50 torn leggings

10:00 darian's (s)naughty 5th grade story

11:00 britt's water fiasco

13:18 taking the high road

16:00 home gym sin

17:20 seeing ear dog

18:40 get out of town dave patrick

22:00 creepy, naughty bob

25:30 treadmill tea

28:10 an abrupt correction

29:40 unnecessary, sweaty comment

31:18 A WORD ON GYM SAFETY

35:44 ouch!

39:30 gym bro comment

40:50 puddle shame

42:40 he pounced

46:20 a DM love story

47:20 plate drop injury

49:20 woman power

49:50 the mysterious gym king

52:10 cable machine tantrum

54:30 fart rocket fall

55:20 string check

56:10 smoke show creeper

58:19 EXCUSE ME!?

59:45 jumping jack squeaker

1:02:25 calf raise confusion

1:03:56 the nicest story

1:07:05 what d & b have learned

1:07:45 holiday wishes

1:08:10 what are you going to do (GUILT FREE) during the holidays?

YouTube vids:

My fitness journey:

https://youtu.be/ulqafyeEKqk

Week of workouts:

https://youtu.be/sedCYV7Xknk

Meal plan & grocery shop w/ me:

https://youtu.be/ghwoSYej3eE

Follow the podcast

@funandgains.podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

Contact Us

hello@funandgainspodcast.com

buckle your seatbelts & grab you're coldest pre-work beverage because today things are heating UP on the fun & gains podcast; britt is calling bs on 5 fitness trends that need to die in 2021 (she's also sharing 5 that she wants to take with her into the new year)

Train with Britt Start Your 7 Day Free Trial Today!

Shop Gymshark Shop my favorite Gym Fits!

Timestamps

00:30 fitness trends

1:30 britt's weekly recap

2:55 fitness trends that need to die in 2021 

3:00 part of britt’s why

3:20 sharing knowledge

3:55 Trend #1 - quick fixes

4:30 comparison is the thief of joy

6:40 keep going

7:20 make it a lifestyle

7:50 your body is for life

8:20 sustainable habits

9:00 documenting the journey

9:20 Trend #2 - health trends that are not healthy

10:00 they leave you hopeless

10:40 britt’s juice cleanse experience

11:30 the danger of juice cleanses

12:50 many fear tactics ignore science

13:55 a gluten-free *preface*

14:14 the gluten-free ~trend~

15:45 all food in moderation

16:52 Trend #3 - the trend of doing everything but exercise & focus on nutrition

17:00 consistency = results

17:20 invest in yourself 

18:20 Trend #4 - getting toned

18:23 muscles don’t ‘tone’

19:00 what ‘toned’ really is

19:30 getting ‘bulky’

21:00 preventative health

23:15 Trend #5 - you cannot spot reduce fat

23:50 specific exercises in specific areas

24:15 where this idea goes wrong

25:10 melting fat away 

25:35 compound lifts

25:45 we all have those ‘last spots’ 

26:15 we lose fat differently

27:40 5 things britt is bringing with her to the new year

28:16 Resolution #1- begin with ‘me’ & my mindset

29:30 Resolution #2- health 

30:30 prioritize sleep more

30:40 exercise & non-exercise activities

30:50 training & workout splits

31:10 focusing on hydration

31:25 Resolution #3 - remind myself of what I can control & let go of what I can’t

32:10 brain dump 

32:40 Resolution #4 - laugh more & document more

33:25 you need ‘you’ time

33:55 reaching burn out

34:40 stress can break you down

34:50 Resolution #5 - continue practicing gratitude

35:40 finding the good in every day

36:00 simple things

37:42 WRITE IN YOUR JUICY GYM STORIES

37:55 email us: hello@funandgainspodcast.com

39:30 go comment a fitness trend you’ve fallen for

38:40 go comment your New Years resolutions 

YouTube vids

My fitness journey:

https://youtu.be/ulqafyeEKqk

Week of workouts:

https://youtu.be/sedCYV7Xknk

Meal plan & grocery shop w/ me:

https://youtu.be/ghwoSYej3eE

Follow the podcast

@funandgains.podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

Contact Us

hello@funandgainspodcast.com

listen in as britt & jordyn chat about body building competitions, body image issues, and their tips on building confidence in the gym. and remember, it's a bad day, not a bad life.

Train with Britt Start Your 7 Day Free Trial Today!

Shop Gymshark Shop my favorite Gym Fits!

Timestamps

1:00 what to expect in today’s ep

2:25 Britt’s weekly recap

2:50 the coolest wedding send off ever

4:25 get to know jordyn

5:12 how jordyn started her fitness journey

5:30 physical therapy

5:50 breakups

6:20 lower or upper body

6:45 jordyn’s pre-workout of choice

7:40 jordyn’s go-to gym song

8:15 how jordyn got started on social media

11:05 mean people on the internet

12:00 how to deal with hate

15:00 jordyn’s show / prep

18:40 the hardest part of prep

21:19 hunger

22:05 body dysmorphia

23:55 -14, +14 lbs

25:40 tips for regaining normal eating habits

26:20 the 80/20 rule 

26:40 food is always going to be there

27:20 think about how you’ll feel afterwards 

27:55 reverse dieting

30:30 water weight

30:55 we’re all our worst critics

31:10 bulking

32:15 lifting heavy 

33:00 how it started

33:45 gym inspirations

34:45 learning from & lifting with others

35:40 confidence is learned & built over time

37:10 new gyms

37:55 everyone is in the gym for the same reason

39:40 faces are deceiving

40:25 getting hit on at the gym

41:40 gym creepers

45:15 what jordyn would tell her younger self

45:40 stop stressing

46:00 don’t rush results

47:30 it takes time

48:20 quick fixes

49:00 eat whole foods & workout

 50:35 final words of wisdom

50:55 it’s a bad day, not a bad life

51:05 get comfy being uncomfy

Jordyn’s Insta: @jordynt_fit

Jordyn’s TikTok: jordynt_fit

Follow the podcast

@funandgains.podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

Contact Us

hello@funandgainspodcast.com

'Tis the season for a BONUS episodes! Darian is back behind the mic to deck the halls with all things nursing & CRNA school. Britt's brining all of your burning questions to the table; shadowing, applications, advice, balancing family & studying, certifications, departments, interviews & more!

Train with Britt Start Your 7 Day Free Trial Today!

Shop Gymshark Shop my favorite Gym Fits!

Timestamps

1:30 applying to nursing & CRNA school

3:30 tips on shadowing

3:40 knowing people

4:00 how many times darian applied

4:36 balancing time with britt

5:25 how CRNA school is different from nursing school

6:20 getting an associates in nursing before getting bsn

7:10 darian's advice for nursing students

8:40 being at Michigan State

9:15 balancing family & school time

10:00 HURST review & practice questions

11:30 priorities; sleep, school, social

12:30 making time to hang out

13:00 grind mode

13:40 path from BSN to CRNA school

15:50 extra certifications

16:40 rejections

18:00 departments; trauma ICU, nero, brain & spine

19:35 Zoom interview

20:50 practice/mock interviews

21:45 why CRNA & being a floor nurse

24:00 why a nurse & not a doctor

25:40 respiratory therapists (RT's)

26:50 balancing family

28:00 hours spent studying

29:00 GPA advice

30:55 OR nurses

31:10 fav snacks

32:00 best way to support a partner going through school

35:40 travel nursing

37:00 comparison

41:30 darian's recap/sparknotes

Follow the podcast

@funandgains.podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

tiktok // brittanylupton

Contact Us

hello@funandgainspodcast.com

Sit back and relax as Britt answers your questions! She shares her workout split, tips on how to create one for yourself, how to lift heavier and push yourself in the gym and even some of her favorite go-to recipes!

Train with Britt Start Your 7 Day Free Trial Today!

Shop Gymshark Shop my favorite Gym Fits!

Timestamps

00:20 darian's #gbc

1:50 britt's workout split

2:18 targeting quads

2:55 back & bi's

3:20 push day

4:55 hams & yams

5:40 flexible day

7:00 how to create a training split

8:00 aligning training w/ your goals

9:30 push

9:50 pull

10:05 full body

10:30 opposing muscle groups

12:40 rest days

15:15 improving mobility & flexibility

16:20 order of splits

16:50 deload weeks

17:00 drop the weight

18:00 some days feel heavy

19:40 the scale

20:00 other ways to measure progress

21:20 how to increase weight in squats

22:20 pause squats

23:35 pyramids

25:20 britt's fav pre-gym meal

25:40 how to #oatmeal

26:00 how to stay consistent with nutrition when rushed

28:00 britt's fav high-protein snack

29:00 the power of planning

30:00 britt's fav meals

33:00 staying motivated in the gym

33:55 find your why

34:50 Certified Personal Training

35:35 stress management

36:55 f&g love 

YouTube vids:

Week of workouts:

https://youtu.be/sedCYV7Xknk

Meal plan & grocery shop w/ me:

https://youtu.be/ghwoSYej3eE

My fitness journey:

https://youtu.be/ulqafyeEKqk

Follow the podcast

@funandgains.podcast

Follow Britt

insta // @_brittanylupton

youtube // Brittany Lupton

Contact Us

hello@funandgainspodcast.com

Grab some green bean casserole and kick your feet up because Darian is back for some fun, gains, & chit chat! This week's episode is all about how Britt & Darian create balance in life, school, parenthood & relationships (+ you might just leave with some holiday gift ideas!)

Train with Britt Start Your 7 Day Free Trial Today!

Shop Gymshark Shop my favorite Gym Fits!

Timestamps

1:11 happy thanksgiving

1:35 YOUR favorite thanksgiving dish

1:55 the green bean casserole debacle

3:15 his & hers gift ideas

3:45 darian’s gymshark favorites

2:40 britt’s favorite cookbook

5:40 darian’s meat thermometer

6:40 britt’s skincare picks

7:43 darian’s book light

10:35 britt’s shoe picks 

11:50 darian’s subscription/tickets/programs

12:40 britt’s gym outfits

13:20 darian’s CRNA #studystuff

15:50 britt’s water bottle

17:10 how britt & darian balance life

17:30 the 4 things

18:10 work balance & life balance

20:24 how britt & darian prioritize things individually

22:26 how britt & darian prioritize the gym

23:30 you cannot do everything all the time, know when to say no

25:30 the importance of doing nothing

26:05 disconnect & detach

29:00 darian’s routines

32:20 chocolate chip cookies

33:00 just say NO

34:00 britt’s routine

35:40 teamwork; gymming as parents

39:50 cookie recipe

41:20 how do you eat your cookies

44:20 what to do when you feel off-balance

46:10 Sundays

47:30 what are YOU grateful for

LINKS:

Shop Gymshark Black Friday Sale: https://gym.sh/Shop-Brittany-Lupton-BF21

Shop Gymshark: https://gym.sh/Shop-Brittany-Lupton