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Fun and Gains — Fitness
Fun and Gains

Fun & Gains will fuel your love for sweaty workouts, loving yourself through the process, and creating the strongest version of yourself mentally and physically. The Fun and Gains podcast is your weekly reminder that you aren't alone on your fitness journey & your motivation to keep going. Let the gains begin.

Copyright: © 2022 Fun and Gains

Latest Episodes:

dealing with hardship, loss, & grief while learning to love yourself through the process with Haley Polk Jan 26, 2022

Show notes

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 BrittStart Your 7 Day Free Trial Today!

Shop GymsharkShop 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

hello@funandgainspodcast.com

Privacy & Opt-Out: https://redcircle.com/privacy

nutrition 101: macros + micros // why nutrition matters + what it does for our health Jan 19, 2022

Show notes

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 BrittStart Your 7 Day Free Trial Today!

Shop GymsharkShop 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

Privacy & Opt-Out: https://redcircle.com/privacy

beginners guide to the gym // 29 gym tips with Darian & Britt Jan 12, 2022

Show notes

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 BrittStart Your 7 Day Free Trial Today!

Shop GymsharkShop 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

Privacy & Opt-Out: https://redcircle.com/privacy

PR’s, persistence & protecting your peace with Courtney Sarracino Jan 05, 2022

Show notes

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 BrittStart Your 7 Day Free Trial Today!

Shop GymsharkShop 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

Privacy & Opt-Out: https://redcircle.com/privacy

21 things i've learned in 2021 Dec 29, 2021

Show notes

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 BrittStart Your 7 Day Free Trial Today!

Shop GymsharkShop 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

Privacy & Opt-Out: https://redcircle.com/privacy

your juiciest gym stories // naughty or nice Dec 22, 2021

Show notes

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 BrittStart Your 7 Day Free Trial Today!

Shop GymsharkShop 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

Privacy & Opt-Out: https://redcircle.com/privacy

5 fitness trends that need to die in 2021 // & 5 i'm bringing with me to 2022 Dec 15, 2021

Show notes

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 BrittStart Your 7 Day Free Trial Today!

Shop GymsharkShop 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

Privacy & Opt-Out: https://redcircle.com/privacy

body image, competing & gym confidence with Jordyn Trenholm Dec 08, 2021

Show notes

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 BrittStart Your 7 Day Free Trial Today!

Shop GymsharkShop 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

Privacy & Opt-Out: https://redcircle.com/privacy

BONUS // all things nursing & CRNA school with nurse darian Dec 06, 2021

Show notes

'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 BrittStart Your 7 Day Free Trial Today!

Shop GymsharkShop 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

Privacy & Opt-Out: https://redcircle.com/privacy

Q&A: how to create a workout split, rest days, healthy eating, being consistent & more! Dec 01, 2021

Show notes

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 BrittStart Your 7 Day Free Trial Today!

Shop GymsharkShop 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

Privacy & Opt-Out: https://redcircle.com/privacy

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