Mind & Muscle
Mind & Muscle is a podcast that blends science, philosophy, and storytelling to help listeners create a life aligned with their ideal selves. Host Chelsy Barber, a fitness expert and neurolinguistic practitioner with over a decade of experience, offers practical advice on exercise and mindset practices. Episodes explore personal growth, parenthood, wellness culture, fitness, and relationships, aiming to empower listeners to thrive in all aspects of life. The show encourages taking what you need and leaving what doesn't serve you.
Episodes
44) 10 Life Changing Insights for Emotional Resilience and Joy
Chelsy shares her personal insights and life-changing insights/rules for emotional well-being, resilience, and mindful living. From managing triggers and boundaries to appreciating micro-moments of joy, her reflections offer practical wisdom for a more fulfilled life. CHAPTERS: 00:00 Introduction: Sharing Life-Changing Thoughts 01:48 The Power of Communication and Self-Reflection 02:46 Observing a
43) The Reset: How to Overcome Emotional Barriers to Exercise
In this episode, Chelsy explores how to reset your relationship with exercise by closing old stories, embracing multiple perspectives, and focusing on forward momentum. She shares practical strategies for overcoming emotional barriers, handling obstacles, and cultivating a neutral, sustainable mindset to enhance motivation and consistency. key topics Closing old stories to make space for new ones
42) How to Excel at Fitness & Make Your Commitment Feel Easy
In this episode, Chelsy discusses the importance of placing oneself in a coaching container, particularly a 90-day program, to facilitate deep transformation in fitness and mindset. She emphasizes the significance of understanding the reasons, science, and psychology behind actions, the role of mistakes in learning, and how momentum creates motivation. Chelsy also delves into the science of myelin
41) How to Set Realistic Expectations as a Coach (Stop People-Pleasing Your Clients)
Join Chelsy Barber as she shares her insights on how coaches, trainers, and mentors can create empowering and enjoyable experiences for their clients. She discusses the importance of pre-framing realistic expectations, encouraging open communication, and being honest about the challenges of the fitness journey. Chelsy emphasizes the need to normalize the uncomfortable parts of the process and to b
40) The Top 5 Mistakes You're Making in Your Fitness Journey & How to Solve Them All
In this episode, Chelsy Barber discusses the top five mistakes people make in their fitness journeys and provides actionable solutions to overcome them. The conversation emphasizes the importance of learning effective techniques before seeking efficiency, starting small to avoid burnout, the necessity of lifting heavier weights, the value of asking for help, and how to manage guilt and avoidance w
39) Are We Going to Have Another Baby?!
In this episode, Chelsy Barber discusses her and her husbands journey of deciding whether to have more children, reflecting on societal pressures, personal experiences, and the dynamics of family life. She shares her thoughts on the impact of her upbringing as one of four siblings compared to her husband's experience as an only child, and how these backgrounds influence their family decisions. Che
38) When Woo-woo meets Biological Systems: How I Process Thoughts & Emotions for Ultimate Wealth
In this conversation, Chelsy Barber explores the intricate relationship between thoughts, emotions, and the biological systems that govern our experiences. She discusses her journey through applied psychology, neuro-linguistic programming, and personal growth, emphasizing the importance of language, social constructs, and the layers of self-awareness. Chelsy shares her methods for metabolizing lif
37) Struggling to Pick a Fitness Program that Actually Works? Listen to This.
In this episode, Chelsy Barber discusses how to choose the right fitness program tailored to individual needs. She emphasizes the importance of understanding personal goals, workout frequency, and motivation styles. Chelsy also highlights the significance of experience and effective execution in fitness, encouraging listeners to start small and build their fitness journey over time. The conversati
36) How Neuro Linguistics Re-Educated my Brain to Solve my Depression & Anxiety
In this episode, Chelsy Barber delves into Neuro-Linguistic Programming (NLP), sharing her personal journey with therapy and how it led her to discover NLP as a more effective means of achieving personal growth and healing. She discusses the limitations of traditional talk therapy, her frustrations with it, and how NLP offers a different approach focused on success and solutions. Chelsy highlights
35) SOBER CURIOUS: One Year Without Alcohol & What's Next
In this conversation, Chelsy reflects on her journey of sobriety, celebrating one year without alcohol. She discusses the motivations behind her decision, the surprising benefits she has experienced, and the impact of alcohol on her parenting and overall well-being. Chelsy emphasizes the importance of self-awareness and the freedom that comes with making conscious choices about drinking. She also
34) 6 Sneaky Thought Traps Keeping You STUCK & What to do About Them
This conversation is pulled straight from Hypefit Method, Chelsy's 90-day signature program that helps women get fit and make deep, lasting change so they can make exercise an easy non-negotiable. Get cozy and enjoy this behind the scenes breakdown Chelsy present for her clients about six common thought traps that hinder personal growth. She also offers actionable strategies to overcome them. The
33) Why I Don't Overshare: The Real Difference Between Authenticity & Reliability In Coaching
In this episode, Chelsy reflects on the coaching industry, focusing on the themes of authenticity and professionalism. She discusses the balance between being real and maintaining integrity in leadership roles, sharing personal experiences that highlight the importance of consistency and reliability in coaching. Chelsy emphasizes that while being authentic is valuable, it should not come at the ex
32) Transform Your Workouts & Get Better Results Instantly
In this episode, Chelsy Barber delves into the concept of mind muscle connection (MMC), explaining its significance in fitness and strength training. She discusses how MMC enhances workout efficiency, prevents injuries, and fosters a deeper relationship with one's body. Chelsy shares scientific studies that support the benefits of MMC and provides practical tips for listeners to implement this con
31) Your Nervous System Is Starving for THIS Awareness (change your life in 35 minutes)
In this episode, I unpack how awareness — real, honest, moment-to-moment awareness with an understanding of HOW the mind structure reality — is the gateway to emotional freedom, clearer thinking, and better behavior patterns. We talk about: Why your mind filters everything you experience (and how to interrupt it) How to create more behavioral and emotional choices (and why this is SO freeing)
30) Navigating Bad Body Days: A Journey to Self-Acceptance
TW: LOTS of body talk. In this episode, I discuss the relatable experience of having 'bad body days'. I share my personal insights on navigating insecurities, understanding the emotions around them, and the significance of choosing neutrality over positivity. This conversation aims to empower you to embrace your body and emotions without judgment, fostering a sense of freedom and joy regardless
29) When Goodness Means Self-Betrayal & Happiness Feels Like a Threat
WHEW! In this episode, I explore the complexities of being a Good Person and the impact of self-sacrifice on personal happiness. I share my journey of redefining what it means to be good (because I needed an update BAD), emphasizing the importance of self-care and setting boundaries. I talk about giving from a place of overflow, where generosity comes without resentment or depletion (bless). In
28) The 2 Most Underrated Strategies for excelling in Fitness (No, Really)
In this episode, I share two powerful strategies for overcoming perfectionism and inconsistency in fitness plans. The first strategy, which I call forecasting, involves planning for obstacles and life chaos to ensure your fitness goals remain achievable. The second strategy, which I call fitness Pomodoro, encourages short bursts of movement to build momentum and maintain commitment without the pr
27) The Psychology of Fitness Motivation: Dopamine, Dips, and Breakthroughs
In this episode, I dive into the complexities of motivation, emphasizing the importance of awareness through the stages of motivation within my 90-day fitness program, Hypefit Method. Because my container is 90 days, I've been able to see many patterns and coach hundreds of women through these patterned milestones. I made my own 90-Day Motivation Map to organize this journey and share with my clie
26) Mastery Over Variety: The Key to Real Fitness Results
Today's episode is dedicated to the one liner I hear ALL the time as a Personal Trainer: "I get bored easily" or "I need more variation." Sound like you? PERFECT. Let's chat! While I fully understand the desire to spice things up AND believe it's possible to do -- I also wish more people understood HOW to do it in an effective way. Usually what I see are people who've made needing variety part of
25) Navigating Love while Self Healing: A Story of Not Letting Trauma Interfere with Love
This weeks episode is a VERY personal, vulnerable share where I talk about how my husband and I have cultivated a loving relationship, despite my many "failures" in my past. Having grown up without learning how to regulate and honor my own emotions, I found relationships difficult. Not just intimate, but also with friends (which I don't talk about in this episode). Join me in a reflective breakdo
24) The Sacred Journey: Kishori Gopi on Facing Grief and Embracing God
Follow Kishori on instagram @kishorigopiyoga Visit her website at: www.kishorigopiyoga.com E-RYT 500 hr Bhakti Yoga Teacher, Master Reiki / Energy Healer, End of Life Doula Kelly Skinner, also known as Kishori Gopi (her devotional name) is a spiritual teacher who is a conduit of divine love and a vehicle for Divine grace to heal and awaken. In this lifetime, her medicine is to help beings live r
23) Freedom in Sobriety: My Journey from Sober Curious to Sober
Today's short episode is a personal share on my recent decision to give up alcohol. I had always had a positive relationship to alcohol and was good at not drinking for short periods or drinking very little. My decision to quit didn't come from me drinking too much, it came from me realizing I just wasnt enjoying my drinks the way I always had. I explain the reactions my body was having to alcohol
22) PELVIC FLOOR UNCOVERED: Dr. Kaleigh Mulpeter on Anatomy, Incontinence, Prolapse, Sexual Function, and More
Buckle up and get ready to LEARN! Today we have Dr. Kaleigh Mulpeter on to tell us everything we need and want to know about the pelvic floor. Like, what even IS the pelvic floor? Do men have a pelvic floor? We talk about all the juicy, real, raw, honest, COMMON things people experience in a lifetime: pee, poop, sex, birth, kegels, pain in the body, toilet posture, and so much more. SO much more.
21) BABY SLEEP: Tiffany Lebano, RN, on The Science of Baby Sleep, The 4 Month Sleep Regression & Support for New Moms
Today's episode is SO special! We have TIffany Lebano, a Registered Nurse of 10 years with a BSN from Hopkins and a BSN in public health. She has been a pediatric nurse from the start of her career and has worn many hats in that time -- She's been a doula, worked in the NICU and in the pediatric ER. Tiffany LOVES all the work she has done and continues to do, but her most important job is being a
20) MINDSET: Navigating Inner Turmoil - Overcoming Imposter Syndrome and Embracing Change
"But the thing is, even if I could go back, I wouldn't be there anymore." -CCZ In todays episode I get vulnerable about my own process and experience dealing with imposter sydrome, the surprising isolation that comes with changing, and other internal battles I've never shared about before. This is relevant to all parts of growth, healing, change: business, personal, emotional, mental, physical.
19) FITNESS: Pre-framing & Setting Expectations For A Smoother Client & Trainer Experience
This is a short episode PACKED with tips on utilizing one of my favorite business tools: preframing. I think we've all been in one of those professional situations where things get dicey and now you have to have an awkward conversation and you wish you had just done things differently earlier in order to avoid the situation. I give you some examples of this from my own experiences (laughs in nerv
18) PART TWO: Dr. Aubrey Carpenter on How to Talk to Our Kids About Food and Be Vulnerable As Parents
In today's episode we discuss how to talk about food and exercise around kids, why it's okay to be imperfect when we do and how vulnerability plays a huge role in that, the power of the word "should" (and why we might consider being more careful with it), AND we close out with Dr. Carpenter giving us two very tangible tips for navigating food conversations today. I do want to include a trigger w
17) PART ONE: Dr. Aubrey Carpenter on Disordered Eating, Why It's Not Your Fault, and Where to Find Quality Support
All resources linked in the show notes -- this episode, part one of two, is PACKED with information, resources, support, comfort. Whether you're a coach wanting to elevate the way you support your clients, a person wondering if you're teetering on having an eating disorder, or you've recovered but a refresh of insight and resources will be helpful, this will be impactful. Dr. Aubrey Carpenter is a
16) FITNESS: In Person Training & Online Training - Which Option Is Right For You?
In this short episode I go over 3-4 pros & cons of both in-person AND online training. It's really not a "VERSUS" kind of conversation, which is often how I hear it framed. It is a black and white fallacy to say one is better than the other. Both methods of training have a TON of pros and cons that YOU as an individual can consider when making the choice that is best for yourself in this stage of
15) FITNESS: How to Craft Your Perfect Fitness Plan - Mastering the 2 Essential Components for Success
"I don't know where to start" "I don't know what to look for" "I'm not sure who to trust" "I just want to know how to make my own workouts" If you've ever thought or said any of the above ^ this episode (and the show notes) is for you! Join me in this conversation about what specific & SIMPLE details make a great workout program, how to have repetition AND variety so you can adapt without getting
14) MOTHERHOOD: A candid conversation about whats been hard, "easy", and how I'm navigating the changes in my body
Motherhood is a wild, unique, beautiful journey. In this personal episode I share MY specific experiences about what's been difficult, what's been easier than I thought, and how I'm navigating my body changes after a brutal pregnancy, tough birth, and complicated postpartum journey. I'm 18 months in at the time of this recording so I'd love to do these episodes every-so-often for the real deal upd
13) FITNESS: "Meet" My Signature Program, HYPEFIT METHOD: Unveiling the Ins-and-Outs of my Beloved Biz Baby
Welcome to a special episode of Mind & Muscle, where I'm bursting with excitement to share the ins and outs of my beloved program, Hypefit Method. This isn't just any fitness program; it has my heart, soul, and expertise poured into every aspect, and I can't wait to tell you all about it! In this episode, I'm pulling back the curtain and giving you an exclusive look into what makes Hypefit Method
12) MINDSET: Decoding Affirmations: The Scientific Truth Revealed
Have you ever tried writing "life is beautiful" on a post-it only to never REALLY see it again? It's there, just blending in with your environment and holding zero meaning. ....Just me? (laughs in nervous) I've done this so many times with different mantras and affirmations on things like mirros, the notes app, my laptop, vision boards, etc. I WANTED them to work. I loved the idea and it all made
11) MINDSET: Mastering Emotional Intelligence: Bridging the Conscious Learning Gap
14:20: The start of the Conscious Learning Gap In todays episode I talk about emotional regulation, specifically HOW to learn to engage with your emotions in a way that creates more flow and freedom in your life. I speak from experience and use what I call "The Conscious Learning Gap" to offer a tangible practice you can start today. By CLOSING this "gap" between your awareness to regulate emotion
10) FITNESS: Redefining Success: Embracing Failure and Fearlessly Being a Beginner
Nobody wants to feel like it's a threat to their competency if they get something wrong or can't reach a goal or look like they have no idea what they're doing. Nobody. But we need to be able to try things and not get them right on the first try. This is why it's important to set goals and establish the baseline, the EXPECTATION, that PART of achieving these goals is failing along the way, experie
9) MINDSET: Transforming Pain into Peace & Power: Radical Responsibility and Forgiveness
Join me in this vulnerable conversation about forgiveness and self-responsibility. This episode is near and dear to me because I have always been attached to my stories of suffering -- the blame game, identifying as a victim, being filled with fear. I thought the idea of forgiveness was a lie. When I listened to people forgive others for wrong-doings I didn't believe them. WHO could possibly forg
8) FITNESS: Cycle Syncing Summary: a basic overview of your period & exercise
We know about menstruation and ovulation. But what about Luteal and Follicular?! And how do these four phases in a single cycle impact exercise, if at all? Have you ever blamed or doubted yourself for not being able to show up 100% all the time? Have you ever thought, "why cant I be as motivated as everyone else?!" Do you feel "crazy" for your inconcsistencies? (I bet they're patterned and direc
7) MINDSET: Verbal Alchemy: The Profound Impact of Your Words (internal and external)
Language is how we interpret and communicate everything. Every single sensory experience, emotion, memory, etc is only shareable and understandable with language. This can be our greatest freedom OR a huge limitation. We can use language to create clarity for ourselves and have honest experiences OR we can use it to manipulate ourselves as well as others around us. How do YOU want to use language
6) FITNESS: How I WISH everyone would start their fitness journey
Join me in my fitness fantasy world, where we all take the necessary steps toward our goal in a perfect linear way... In todays episode I talk about the patterns I see as a personal trainer AND experience myself as a fellow imperfect human. I talk about how we tend to be more reactive when it comes to health, rather than preventative or proactive. I map out what being proactive would look like in
5) MINDSET: Is your happiness conditional? How to start cultivating deep, inner fulfillment
Is your happiness conditional? What happens when your partner behaves or communicates differently than how you want them to? What happens when the weather doesn't go your way? What happens when you get used to the job you were once so excited and grateful to have? What happens when the vacation or the concert or the delicious meal is over? What, realistically, is the probability that the moments
4) FITNESS: The training method I use with ALL clients that works every single time
If you've heard of the Pomodoro Technique and find it valuable or interesting, you'll vibe with this episode! Today we're talking about the Add-On method when it comes to setting fitness parameters. MOST people will make the error of over-committing or believe they must be able to commit the way they used to be able to -- it doesn't work. I've seen and heard this story thousands of times. Whether
3) MINDSET: Selling your service without feeling "sleezy"
Join Chelsy in an honest conversation about "sales" and how she went from being terrified of talking about her training services to confident, excited, eager. If you have a service you're genuineely proud of but have some mental barriers about telling others why you love what you do, this episode will uncover the barriers AND solutions that Chelsy has learned. Here are some of the details covered
2) FITNESS: Beginners Guide - your most common fitness questions answered
Join your host, Chelsy Barber, for an honest Q &A style chat about some of the most common fitness questions she gets as a certified personal trainer with nearly a decade of experience. Here are all the questions answered today: **CORRECTION IN THIS EPISODE: Early on when talking about static vs dynamic stretching, I said to hold a static stretch for 30-60 MINUTES -- I meant to say 30-60 SECONDS.
1) INTRODUCTION PART ONE: I'm Chelsy Barber
IS THIS THING ON?! Eeeee! Welcome to my newest endeavor - one I'm SO thrilled to be diving into with you. I have been racking my mind for months about how to continue sharing my expertise *without* the constraints of Instagram and blogging and creating exclusive services. While I do love training people privately in a 1:1 container as well as running my course, The Mental Health Reset, I am also
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