the 3-R's of training: refuel, roll out, remodel | improve your fitness
Fun and Gains
Brittany Lupton
5.0 • 932 Ratings
🗓️ 1 February 2023
⏱️ 43 minutes
🧾️ Download transcript
Summary
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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Transcript
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| 0:00.0 | Today's podcast is sponsored by Wonderful Pistachios. |
| 0:04.0 | Where Delicious Meets Nutricious |
| 0:06.0 | In The Snack The Packs A Real Protein Punch. |
| 0:08.0 | Wonderful Pistachios is one of the highest protein nuts out there |
| 0:11.0 | and each one-ounce serving has six grams of |
| 0:14.0 | protein giving you over 10% of your daily value. It is no secret how much I love |
| 0:18.6 | pistachios. I love pistachios. It is part of identity and honestly there are so many fantastic |
| 0:25.3 | flavors. My personal favorite is the wonderful pistachios no salt. Has a little blue emblem |
| 0:30.2 | on it for the bag. So delicious. I know others love the roasted and |
| 0:34.4 | salted even lightly salted. There's a sweet chili that's good, a salt and |
| 0:38.3 | pepper. There are so many options and you can have them in the shell or no shell. |
| 0:44.0 | Cracking each pistachio open one at a time. |
| 0:47.0 | Yes, wonderful pistachios is the only exception I make for playing with my food. |
| 0:51.0 | It is fun and protein all in one bite. |
| 0:53.6 | Go ahead and visit wonderful pistachios.com to learn more or pick up a bag at your local store. |
| 0:59.4 | Let's get to Cracken and let's get to snackin. |
| 1:02.0 | Welcome to the Fun and Gaines Podcast. to Kraken and let's get to snack in. |
| 1:05.4 | Welcome to the Fun and Games podcast. |
| 1:18.3 | I'm your host, Brittany L and today is going to be a great day. I am so thrilled to be |
| 1:25.7 | talking about today's topic as you know I have recently well maybe you don't know |
| 1:30.1 | but I've recently been doing a lot of continued education courses when it comes to |
| 1:34.3 | personal training. It is required in order to keep your certification, your license. |
... |
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