Episodios
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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!
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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
2:18 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
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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!
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Follow the podcast
@funandgains.podcast
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
01:21 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
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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.
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Follow the podcast
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insta // @_brittanylupton
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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
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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!
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Follow the podcast
@funandgains.podcast
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insta // @_brittanylupton
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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
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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!
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Follow the podcast
@funandgains.podcast
Follow Britt
insta // @_brittanylupton
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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
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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!
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Follow the podcast
@funandgains.podcast
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insta // @_brittanylupton
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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
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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!
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Follow the podcast
@funandgains.podcast
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insta // @_brittanylupton
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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
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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!
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Follow the podcast
@funandgains.podcast
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insta // @_brittanylupton
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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
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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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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!
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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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insta // @_brittanylupton
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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
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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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insta // @_brittanylupton
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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
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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!
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insta // @_brittanylupton
youtube // Brittany Lupton
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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
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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!
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Follow the podcast
@funandgains.podcast
Follow Britt
insta // @_brittanylupton
youtube // Brittany Lupton
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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
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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!
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insta // @_brittanylupton
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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
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grab your headphones for a walk down memory lane with britt, as she reflects on her 2022 eras in the gym & life!
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insta // @_brittanylupton
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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
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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
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Follow Britt
insta // @_brittanylupton
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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
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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.
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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
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tune in to hear a recap of britt's podcast trip to Nashville, plus some tips & answers to your most asked influencer questions!
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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
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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!)
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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
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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!
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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
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