Episodes

Dec 12

If you're Ready for a new you in 2026? This is not a new diet... it's how to create a new lifestyle! One that helps you hit your goals and KEEP them!!! Are you in?? -> Click HERE

Nov 24

Topics: (00:08) - Something every serious lifter runs into' (02:36) - What is a deload? (07:38) - Signs you might need a deload (11:41) - Sometimes we naturally deload (19:27) - I'll share how I'm going to be doing deloads (26:24) - Getting my conditioning and aerobic capactiy back up 👉 Start your free 7-day trial here!

Nov 17

Topics: (00:29) - The truth behind the trend (01:53) - Breaking down what is being said (06:20) - One big assumption made by the theory (11:21) - Most of us don't know where real failure is (23:41) - Thinking of it as a skill progression (26:21) - Takeaways 👉 Start your free 7-day trial here!

Nov 10

Topics: (00:08) - Feeling old is a lifestyle problem (02:38) - What happens when all the right things leave us tired and exhausted (08:42) - We need to stop comparing the easiest time of our life to right now (14:19) - What about move more? (19:48) - Your mindset matters more than you realize (21:57) - The fix is... 🚀 Big News: LiftingLindsay Training App Updates 🚀 I’ve been working behind the scenes to completely overhaul the app — and I can’t wait for you to dive in. Here’s what’s new: 🎥 100s of new exercise demo videos with clear setup, perfect form, and highlighted muscles so you know exactly what you’re working 🧠 Educational form breakdowns so you not only train hard, you train smart 💪 Femininely Fit Arms program — designed specifically to help you build strong, shapely shoulders and arms 🗂️ Incredible navigation so it’s easy to find exactly what you need, when you need it 🏋️ Program variety — every program has home alternatives, plus a full year of dumbbell/bench/band-only home workouts 🍴 1x Macro option ($50 one-time with $35 updates) + nutrition add-ons for ongoing support 🎁 7-day free trial so you can test it all out before committing 👉 Start your free 7-day trial here!

Nov 3

Topics: (00:08) - Some thoughts to help those of you that are stuck in your head a bit (08:51) - It's not always or nothing (13:45) - Turning up the dial instead of a switch (22:45) - What's the trade off? (25:06) - What do you mean by the canvas people have? (30:47) - Mirror reps in the gym and other areas 🚀 Big News: LiftingLindsay Training App Updates 🚀 I’ve been working behind the scenes to completely overhaul the app — and I can’t wait for you to dive in. Here’s what’s new: 🎥 100s of new exercise demo videos with clear setup, perfect form, and highlighted muscles so you know exactly what you’re working 🧠 Educational form breakdowns so you not only train hard, you train smart 💪 Femininely Fit Arms program — designed specifically to help you build strong, shapely shoulders and arms 🗂️ Incredible navigation so it’s easy to find exactly what you need, when you need it 🏋️ Program variety — every program has home alternatives, plus a full year of dumbbell/bench/band-only home workouts 🍴 1x Macro option ($50 one-time with $35 updates) + nutrition add-ons for ongoing support 🎁 7-day free trial so you can test it all out before committing 👉 Start your free 7-day trial here!

Oct 27

Topics: (00:08) - Why does this bug Lindsay so much? (05:23) - We need to talk about rep ranges (09:40) - Is lifting heavier important around middle age? (10:52) - What do people mean when they say "lift heavy"? (18:55) - Just to be clear: I love lifting heavy! 🚀 Big News: LiftingLindsay Training App Updates 🚀 I’ve been working behind the scenes to completely overhaul the app — and I can’t wait for you to dive in. Here’s what’s new: 🎥 100s of new exercise demo videos with clear setup, perfect form, and highlighted muscles so you know exactly what you’re working 🧠 Educational form breakdowns so you not only train hard, you train smart 💪 Femininely Fit Arms program — designed specifically to help you build strong, shapely shoulders and arms 🗂️ Incredible navigation so it’s easy to find exactly what you need, when you need it 🏋️ Program variety — every program has home alternatives, plus a full year of dumbbell/bench/band-only home workouts 🍴 1x Macro option ($50 one-time with $35 updates) + nutrition add-ons for ongoing support 🎁 7-day free trial so you can test it all out before committing 👉 Start your free 7-day trial here!

Oct 24

Topics: (00:29) - What's your favorite pre-workout snack? (04:28) - Do I need to change my workouts every few weeks to keep progressing? (10:03) - If I'm sore all the time, is that a good thing? (12:43) - How can I tell if I'm training hard enough? (19:18) - I'm post menopausal and my sleep is awful - any advice? (21:18) - Do I have to track steps? (24:55) - What are your thoughts on intermittent fasting for women? (27:58) - How often should I take rest days? (31:27) - Why do I feel hungrier when I eat more? 🚀 Big News: LiftingLindsay Training App Updates 🚀 I’ve been working behind the scenes to completely overhaul the app — and I can’t wait for you to dive in. Here’s what’s new: 🎥 100s of new exercise demo videos with clear setup, perfect form, and highlighted muscles so you know exactly what you’re working 🧠 Educational form breakdowns so you not only train hard, you train smart 💪 Femininely Fit Arms program — designed specifically to help you build strong, shapely shoulders and arms 🗂️ Incredible navigation so it’s easy to find exactly what you need, when you need it 🏋️ Program variety — every program has home alternatives, plus a full year of dumbbell/bench/band-only home workouts 🍴 1x Macro option ($50 one-time with $35 updates) + nutrition add-ons for ongoing support 🎁 7-day free trial so you can test it all out before committing 👉 Start your free 7-day trial here!

Oct 20

Topics: (00:08) - Are processed foods bad? (01:26) - What is a calorie? (02:09) - Why aren't all calories used the same? (03:17) - What are whole foods? (04:30) - What are processed foods? (07:24) - What about ultra processed foods? (07:49) - What about protein powder? (12:44) - Why can ultra processed foods be a problem? (16:55) - How does food impact hormones? (22:15) - Meal options (27:58) - Big picture summary 🚀 Big News: LiftingLindsay Training App Updates 🚀 I’ve been working behind the scenes to completely overhaul the app — and I can’t wait for you to dive in. Here’s what’s new: 🎥 100s of new exercise demo videos with clear setup, perfect form, and highlighted muscles so you know exactly what you’re working 🧠 Educational form breakdowns so you not only train hard, you train smart 💪 Femininely Fit Arms program — designed specifically to help you build strong, shapely shoulders and arms 🗂️ Incredible navigation so it’s easy to find exactly what you need, when you need it 🏋️ Program variety — every program has home alternatives, plus a full year of dumbbell/bench/band-only home workouts 🍴 1x Macro option ($50 one-time with $35 updates) + nutrition add-ons for ongoing support 🎁 7-day free trial so you can test it all out before committing 👉 Start your free 7-day trial here!

Oct 15

Topics: (00:21) - What do I mean by falling forward? (03:14) - We all have different thresholds (08:45) - Falling forward when you don't stop yourself from eating (11:54) - Planning realistically (15:54) - What actually prevents you from hitting your goals? (20:09) - Often don't know where their maintenance is (28:54) - How do you help people who won't buy in? (32:40) - The proper mindset around hunger 🚀 Big News: LiftingLindsay Training App Updates 🚀 I’ve been working behind the scenes to completely overhaul the app — and I can’t wait for you to dive in. Here’s what’s new: 🎥 100s of new exercise demo videos with clear setup, perfect form, and highlighted muscles so you know exactly what you’re working 🧠 Educational form breakdowns so you not only train hard, you train smart 💪 Femininely Fit Arms program — designed specifically to help you build strong, shapely shoulders and arms 🗂️ Incredible navigation so it’s easy to find exactly what you need, when you need it 🏋️ Program variety — every program has home alternatives, plus a full year of dumbbell/bench/band-only home workouts 🍴 1x Macro option ($50 one-time with $35 updates) + nutrition add-ons for ongoing support 🎁 7-day free trial so you can test it all out before committing 👉 Start your free 7-day trial here!

Oct 8

Do you ever feeling like you have to always be tracking or else you'll gain weight? I've got thoughts. Topics: (00:07) - Welcome (00:25) - How I knew I was entering perimenopause (09:49) - Trying an experiment (13:54) - My fear is there's only two options: track or gain weight (15:45) - Building strong food systems (18:00) - Using ChatGPT to get started (24:43) - What are your danger zones? (25:16) - The most successful people put their food on repeat (27:15) - Build feedback systems (44:14) - Systems and feedback loops 🚀 Big News: LiftingLindsay Training App Updates 🚀 I’ve been working behind the scenes to completely overhaul the app — and I can’t wait for you to dive in. Here’s what’s new: 🎥 100s of new exercise demo videos with clear setup, perfect form, and highlighted muscles so you know exactly what you’re working 🧠 Educational form breakdowns so you not only train hard, you train smart 💪 Femininely Fit Arms program — designed specifically to help you build strong, shapely shoulders and arms 🗂️ Incredible navigation so it’s easy to find exactly what you need, when you need it 🏋️ Program variety — every program has home alternatives, plus a full year of dumbbell/bench/band-only home workouts 🍴 1x Macro option ($50 one-time with $35 updates) + nutrition add-ons for ongoing support 🎁 7-day free trial so you can test it all out before committing 👉 Start your free 7-day trial here!

Sep 30

One of the most common questions I get from women is how lean is too lean? Topics: (00:08) - How lean can you get while being healthy? (00:40) - New training app announcement! (02:46) - I like all versions of me (04:36) - Why people are asking about being lean so much (05:52) - Physical factors in being lean (20:35) - Sometimes it's the blind leading the blind (28:51) - Body fat ranges (34:51) - The real answer to how lean can I get is... 🚀 Big News: LiftingLindsay Training App Updates (Live October 1st!) 🚀 I’ve been working behind the scenes to completely overhaul the app — and I can’t wait for you to dive in. Here’s what’s new: 🎥 100s of new exercise demo videos with clear setup, perfect form, and highlighted muscles so you know exactly what you’re working 🧠 Educational form breakdowns so you not only train hard, you train smart 💪 Femininely Fit Arms program — designed specifically to help you build strong, shapely shoulders and arms 🗂️ Incredible navigation so it’s easy to find exactly what you need, when you need it 🏋️ Program variety — every program has home alternatives, plus a full year of dumbbell/bench/band-only home workouts 🍴 1x Macro option ($50 one-time with $35 updates) + nutrition add-ons for ongoing support 🎁 7-day free trial so you can test it all out before committing 👉 Start your free 7-day trial here!

Sep 22

In this episode, Alex and Lindsay discuss the surprising research showing that while 95% of people believe they are self-aware, only 10–15% actually are when tested. They explore how this lack of true self-awareness creates blind spots that keep people stuck in patterns they can’t see or break. The conversation digs into how faulty identity views and core beliefs quietly drive behavior, and why uncovering them is essential to progress. They reveal why working with a coach provides the outside perspective most people need to achieve lasting self-awareness, compassion, and accountability. 👉 If you want to discover what you might be missing go follow @alexparker.fit and DM him COACHING for details about coaching. Topics discussed: (00:08) - All it takes is a goal (04:27) - Alex's mirror exercises (13:34) - Most people believe they are self aware (19:02) - The importance of logging even when it's uncomfortable (27:48) - Doing a deep dive on your systems (30:10) - Why do we struggle with self awareness? (35:12) - How can we build self awareness in fitness?

Sep 5

Topics discussed: (00:08) - This will make you the life of the party (01:26) - What does burning fat actually mean?

Sep 2

Topics discussed: (00:09) - The flex of working out for 25 years (11:16) - My friend just started training - why can she lift the same as me? (18:14) - How do I know what weight to start at? (25:33) - What does hitting failure mean? (40:48) - I have children that have different needs around food Membership gives you access to…. Training App with dozens of programs to choose from. MEAL PLANS w/ Yummy recipes! Courses : Learn Step Away from Tracking and Mindfully Eat How to set up a Fat Loss plan Setting up your Muscle building phase. Community & Support with specific groups that share you same goals $500 worth in give aways monthly Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. bi Weekly Lives where I help you get your nutrition plan or answer questions Upload videos of exercises for form reviews done by me! Click HERE to sign up!

Aug 29

Topics discussed: (00:07) - I lied to you (02:16) - My joints aren't what they used to be - what do you suggest?

Aug 25

Weighted vests can be useful, but let’s be honest about the benefits. Topics discussed: (00:06) - Who's excited about a weighted vest? (00:48) - Why is Lindsay not jumping on getting a weighted vest? (02:46) - Does it help with bone density? (03:28) - Does it build more muscle and strength? (05:54) - Does it burn more body fat? (13:56) - The nuance of the studies being used to justify weighted vests (21:08) - I love food! (26:43) - I appreciate your words of encouragement Walking alone is not a strong enough stimulus for muscle or bone. Inactive postmenopausal women who walked with or without a vest for 18 months had no significant bone density changes (PMID: 22338922). Full breakdown below Even wearing a vest for 8 hours/day (PMID: 40540267) or 10 hours/day (PMID: 30095153) showed minimal skeletal benefit. The muscle and bone gains you see in the research? They’re mostly in untrained individuals doing loaded exercises like squats, lunges, and jumps with the vest (PMID: 10995045, 9467434, 17724395). In these cases, the vest is just a hands-free way to add weight — not magic. As people progress, they’ll need more load than a vest alone can provide. And for fat loss? Calorie burn from vest-walking is only ~10–15% higher than without it. That’s 30–50 kcal for an hour walk — about a single untracked bite of food. Long-term fat loss comes from managing intake, not chasing small increases in burn. Your diet is the real game changer. If you lift weights regularly, walk, and are mindful about food, a weighted vest probably isn’t a “must-have” for you. it’s most effective in the right context. Study Overview: Walking With vs. Without a Weighted Vest PMID: 22338922 Authors & Journal : Tantiwiboonchai N., Kritpet T., Yuktanandana P. in Journal of the Medical Association of Thailand , 2011 ( EurekaMag ). Participants : 48 working women aged 30–60, randomly split into two groups: one walking with a weighted vest, the other walking without, on a treadmill 3×/week for 12 weeks ( EurekaMag ). Protocol : Vest group started walking without it for the first 2 weeks, then began adding 2% of body weight weekly until reaching 8% by week 6 ( EurekaMag ). Findings Bone Markers : Both groups showed large decreases in bone resorption (β-CrossLaps)—~19.1% for the vest group vs. ~21.8% for the non-vest group— no significant difference between them ( EurekaMag ). Physical Fitness : Improvements in leg and arm strength, endurance, and VO₂ max were seen in both groups—again, no significant differences between vest vs. non-vest walkers ( EurekaMag ). Bottom Line—What This Means Walking, with or without a weighted vest, helped with fitness and reduced bone resorption—but wearing the vest didn’t offer any extra benefit . So if you’re thinking the vest is a cheat code for stronger bones or muscles… this study says otherwise.

Aug 22

Topics discussed: (00:07) - What it's like being married to Alex (06:36) - I have noticed a difference in my arms more than my legs - any suggestions? (13:59) - Should I rest more between sets and have higher rep count? (19:56) - Best quad strengthening exercise without machines? (27:35) - Do I have to do this forever? The new 4x a week and 3x a week training started this past Monday. it’s not too late to join us!! Click HERE to sign up! Membership gives you access to…. Training App with dozens of programs to choose from. MEAL PLANS w/ Yummy recipes! Courses : Learn Step Away from Tracking and Mindfully Eat How to set up a Fat Loss plan Setting up your Muscle building phase. Community & Support with specific groups that share you same goals $500 worth in give aways monthly Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. bi Weekly Lives where I help you get your nutrition plan or answer questions Upload videos of exercises for form reviews done by me!

Aug 18

I recently held a Q&A on my Instagram and there were more questions than I got time to answer. I'll be answering more of them here on the podcast with Alex joining me. Topics discussed: (00:07) - Caffeine is cheap (06:01) - Do your children show interest in working out? (13:04) - Does Creatine help all women? (25:30) - Does creatine help with perimenopause symptoms? (28:17) - Can you build muscle doing crossfit? (35:43) - What do you focus on during seasons of high stress? New Training Starts TODAY!!!! 3x & 4x a week training! Click HERE to sign up! Membership gives you access to…. Training App with dozens of programs to choose from. MEAL PLANS w/ Yummy recipes! Courses : Learn Step Away from Tracking and Mindfully Eat How to set up a Fat Loss plan Setting up your Muscle building phase. Community & Support with specific groups that share you same goals $500 worth in give aways monthly Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. bi Weekly Lives where I help you get your nutrition plan or answer questions Upload videos of exercises for form reviews done by me!

Aug 11

Topics discussed: (00:07) - Welcome (02:01) - Everything in life is just practice (04:16) - My experience hiring a coach (16:10) - Thinking about arriving too much (18:34) - Using the practice framework (22:29) - Having certain thoughts doesn't equal failure (27:18) - Disrupted systems practice (31:28) - Internal awareness practice New Training Starting August 18th! We have 3x, 4x,5x a week training with home alternatives! Come train with me! Click HERE to sign up! Membership gives you access to…. Training App with dozens of programs to choose from. MEAL PLANS w/ Yummy recipes! Courses : Learn Step Away from Tracking and Mindfully Eat How to set up a Fat Loss plan Setting up your Muscle building phase. Community & Support with specific groups that share you same goals $500 worth in give aways monthly Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. bi Weekly Lives where I help you get your nutrition plan or answer questions Upload videos of exercises for form reviews done by me!

Aug 1

Topics discussed: (00:08) - The latest (and weirdest) thing I've seen on Instagram (03:19) - Should I do hip thrusts on leg extension or hamstring machines? (07:00) - Using a foam pad between your knees (15:06) - How this can make the exercise worse (25:08) - Why does it matter what you do with bands? (25:56) - What's hard about having these conversations on social media (33:46) - For people who build muscle easily Need optimized training programs for your goals? Come train with me! Click HERE to sign up! Membership gives you access to…. Training App with dozens of programs to choose from. MEAL PLANS w/ Yummy recipes! Courses : Learn Step Away from Tracking and Mindfully Eat How to set up a Fat Loss plan Setting up your Muscle building phase. Community & Support with specific groups that share you same goals $500 worth in give aways monthly Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. bi Weekly Lives where I help you get your nutrition plan or answer questions Upload videos of exercises for form reviews done by me!

Jul 21

Aging is a blessing and menopause is not a scary, bad thing. Topics discussed: (00:08) - Hello Perimenopause 👋 (01:16) - Working with a group through a build (04:09) - We go through phases where we just do the routine (10:53) - Noticing changes in my sleep patterns (13:42) - Noticing changes in my stomach (23:48) - Something to be aware of when on testosterone (28:36) - Menopause is a natural process (32:53) - Aging is a gift (37:26) - Reframing menopause and aging (42:36) - What are deloads? (48:57) - How do you know you should take a deload? (54:09) - How do I deload? Need optimized training programs for your goals? Come train with me! Click HERE to sign up! Membership gives you access to…. Training App with dozens of programs to choose from. MEAL PLANS w/ Yummy recipes! Courses : Learn Step Away from Tracking and Mindfully Eat How to set up a Fat Loss plan Setting up your Muscle building phase. Community & Support with specific groups that share you same goals $500 worth in give aways monthly Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. bi Weekly Lives where I help you get your nutrition plan or answer questions Upload videos of exercises for form reviews done by me!

Jul 14

Topics discussed: (00:08) - This comes up so often in conversations (02:23) - Being stuck in a diet mindset (05:11) - Don't equate going to the gym with fat loss (06:55) - Where should you go to seek out fat loss? (15:11) - I really want you to help you know your maintenance (23:04) - Why stepping away from the desire for fat loss helps in the long term Need optimized training programs for your goals? Come train with me! Click HERE to sign up! Membership gives you access to…. Training App with dozens of programs to choose from. MEAL PLANS w/ Yummy recipes! Courses : Learn Step Away from Tracking and Mindfully Eat How to set up a Fat Loss plan Setting up your Muscle building phase. Community & Support with specific groups that share you same goals $500 worth in give aways monthly Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. bi Weekly Lives where I help you get your nutrition plan or answer questions Upload videos of exercises for form reviews done by me!

Jul 8

Topics discussed: (00:09) - What does it mean to bias a muscle? (02:08) - How can we get rid of love handles around the hip? (07:58) - Biasing muscles is often misunderstood (10:28) - Line of pull (19:32) - Why does form matter? (22:41) - Bringing in the data (30:18) - Mind to muscle connection (39:28) - What's the best way to gauge your recovery? Need optimized training programs for your goals? Come train with me! Click HERE to sign up! Membership gives you access to…. Training App with dozens of programs to choose from. MEAL PLANS w/ Yummy recipes! Courses : Learn Step Away from Tracking and Mindfully Eat How to set up a Fat Loss plan Setting up your Muscle building phase. Community & Support with specific groups that share you same goals $500 worth in give aways monthly Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. bi Weekly Lives where I help you get your nutrition plan or answer questions Upload videos of exercises for form reviews done by me!

Jul 5

You've probably been hearing about a new supplement a lot lately and based on my DMs on Instagram, you've got a lot of questions about it. So in this episode I answer some of the common questions I've been getting about NAD+, as well as talk about supplements in general. Topics discussed: (00:07) - This supplement is popping up everywhere (01:34) - Where I see people jumping in too deep (06:09) - What bothers me around the supplement conversations (15:56) - What boosts NAD+ naturally? (23:37) - Is it worth it? (25:42) - A reminder about studies you see about supplements

Jun 23

Topics discussed: (00:09) - Eternal vs handsome? (01:14) - Summer brings on the fear of fat (02:47) - Navigating BBQ's in the summer (06:30) - The pros and cons of tactics that people use (21:25) - Alex doesn't like intermittent fasting, Lindsay does (24:00) - Bringing your own food to events (34:02) - It's important to look ahead when you're making your plan (38:06) - Fat loss shouldn't be your goal 24x7

Jun 20

📅 My Summer 3x/Week Program This is exactly why I’m so excited about my 3x/week summer program launching June 23rd! I’ve designed it with: 👉 2 half-body days + 1 full-body day — perfectly balanced to hit your weekly volume targets. 👉 Thoughtful exercise pairing that ensures you’re getting the most bang for your buck without leaving you exhausted. 👉 Biomechanics-based programming that prioritizes effective muscle growth — because knowing how to design a plan is just as important as how many days you train. If you’re ready to train smarter, prioritize your family, and keep growing this summer, join me and let’s make it happen together! 👉 Link HERE — let’s get strong together! 💛 📚 Research Shoutouts: Schoenfeld, B. J., et al. (2016). Effects of resistance training frequency on measures of muscle hypertrophy: A systematic review and meta-analysis. Grgic, J., et al. (2018). Effects of resistance training frequency on gains in muscular strength: A systematic review and meta-analysis.

Jun 16

Need to learn how to train smart and eat smart so you can hit your goals?? Join the LiftingLindsay App. Click HERE to sign up! Topics discussed in this episode: (00:08) - Something that trips up a lot of women in their fitness journey (01:08) - Free trial available now! (02:12) - Feelings vs data (17:54) - Why maintenance sometimes doesn't work for women (19:58) - The diet fatigue trap (23:25) - What about metabolic adaptation? Come join 1200 women who are working hard to become their healthiest selves! and doing it the RIGHT WAY!! My Community BeStrong provides both Training programs and help with recipes and MEAL PLANNING!!! Making it easier than ever to hit your goals!!! Membership gives you access to…. Training App with dozens of programs to choose from. MEAL PLANS w/ Yummy recipes! Courses : Learn Step Away from Tracking and Mindfully Eat How to set up a Fat Loss plan Setting up your Muscle building phase. Community & Support with specific groups that share you same goals $500 worth in give aways monthly Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. bi Weekly Lives where I help you get your nutrition plan or answer questions Upload videos of exercises for form reviews done by me!

Jun 13

Need to learn how to train smart and eat smart so you can hit your goals?? Join the LiftingLindsay App. Click HERE to sign up! Topics discussed: (00:08) - Feelings vs data series (02:49) - Our feelings get so loud (06:40) - I followed your plan and it's not working!? (10:17) - Let's actually look at the data (20:10) - How do we analyze the data? (34:06) - Reminder: Free trial week on Lindsay's training app Come join 1200 women who are working hard to become their healthiest selves! and doing it the RIGHT WAY!! My Community BeStrong provides both Training programs and help with recipes and MEAL PLANNING!!! Making it easier than ever to hit your goals!!! Membership gives you access to…. Training App with dozens of programs to choose from. MEAL PLANS w/ Yummy recipes! Courses : Learn Step Away from Tracking and Mindfully Eat How to set up a Fat Loss plan Setting up your Muscle building phase. Community & Support with specific groups that share you same goals $500 worth in give aways monthly Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. bi Weekly Lives where I help you get your nutrition plan or answer questions Upload videos of exercises for form reviews done by me!

Jun 6

Need to learn how to train smart and eat smart so you can hit your goals?? Join the LiftingLindsay App. Click HERE to sign up! Come join 1200 women who are working hard to become their healthiest selves! and doing it the RIGHT WAY!! My Community BeStrong provides both Training programs and help with recipes and MEAL PLANNING!!! Making it easier than ever to hit your goals!!! Membership gives you access to…. Training App with dozens of programs to choose from. MEAL PLANS w/ Yummy recipes! Courses : Learn Step Away from Tracking and Mindfully Eat How to set up a Fat Loss plan Setting up your Muscle building phase. Community & Support with specific groups that share you same goals $500 worth in give aways monthly Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. bi Weekly Lives where I help you get your nutrition plan or answer questions Upload videos of exercises for form reviews done by me!

Jun 2

Topics discussed: (00:08) - Learning together to be the best version of ourselves (00:52) - Trying to be intentional about my work (03:33) - Summer and new schedules (05:53) - Why do people feel like they fall off track in summer? (10:55) - You have to learn how to catch excuses (22:22) - Is it true? Is it helpful? Is it kind? (31:11) - The power is outside you or empowering Need to learn how to train smart and eat smart so you can hit your goals?? Join the LiftingLindsay App. Click HERE to sign up! Come join 1200 women who are working hard to become their healthiest selves! and doing it the RIGHT WAY!! My Community BeStrong provides both Training programs and help with recipes and MEAL PLANNING!!! Making it easier than ever to hit your goals!!! Membership gives you access to…. Training App with dozens of programs to choose from. MEAL PLANS w/ Yummy recipes! Courses : Learn Step Away from Tracking and Mindfully Eat How to set up a Fat Loss plan Setting up your Muscle building phase. Community & Support with specific groups that share you same goals $500 worth in give aways monthly Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. bi Weekly Lives where I help you get your nutrition plan or answer questions Upload videos of exercises for form reviews done by me!

May 24

Sign up for the Build.With.Me Group Coaching I mentioned -> here Need to learn how to train smart and eat smart so you can hit your goals?? Join the LiftingLindsay App. Click HERE to sign up! Come join 1200 women who are working hard to become their healthiest selves! and doing it the RIGHT WAY!! My Community BeStrong provides both Training programs and help with recipes and MEAL PLANNING!!! Making it easier than ever to hit your goals!!! Membership gives you access to…. Training App with dozens of programs to choose from. MEAL PLANS w/ Yummy recipes! Courses : Learn Step Away from Tracking and Mindfully Eat How to set up a Fat Loss plan Setting up your Muscle building phase. Community & Support with specific groups that share you same goals $500 worth in give aways monthly Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. bi Weekly Lives where I help you get your nutrition plan or answer questions Upload videos of exercises for form reviews done by me!

May 19

Topics discussed in this episode: (00:08) - Our theme for May (01:51) - You can't just read a book and except your mindset to improve (04:18) - You are going to have to make some sort of sacrifice (16:38) - Why does your mind matter when it comes to fitness? (19:55) - What is a limiting belief? (27:51) - What if you shifted your soundtrack? (32:17) - One of my limiting beliefs (40:41) - What soundtracks are you rewriting this week? Come train with me! Click HERE to sign up! Membership gives you access to…. Training App with dozens of programs to choose from. MEAL PLANS w/ Yummy recipes! Courses : Learn Step Away from Tracking and Mindfully Eat How to set up a Fat Loss plan Setting up your Muscle building phase. Community & Support with specific groups that share you same goals $500 worth in give aways monthly Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. bi Weekly Lives where I help you get your nutrition plan or answer questions Upload videos of exercises for form reviews done by me! Books we talked about: Soundtracks Atomic Habits

May 16

Topics discussed in this episode: (00:08) - A very important muscular topic today (01:57) - What do the numbers show us? (20:09) - Easy gainers vs hard gainers (24:13) - What about genetics? (36:50) - Where hard gainers often go wrong (44:22) - Signs of a slow muscle gainer (47:43) - My plans for the next year Get on the Newsletter HERE ! Don’t miss out on free recipes and tips to help you hit your goals! Need to learn how to train smart and eat smart so you can hit your goals?? Join the LiftingLindsay App. Click HERE to sign up! Come join 1200 women who are working hard to become their healthiest selves! and doing it the RIGHT WAY!! My Community BeStrong provides both Training programs and help with recipes and MEAL PLANNING!!! Making it easier than ever to hit your goals!!! Membership gives you access to…. Training App with dozens of programs to choose from. MEAL PLANS w/ Yummy recipes! Courses : Learn Step Away from Tracking and Mindfully Eat How to set up a Fat Loss plan Setting up your Muscle building phase. Community & Support with specific groups that share you same goals $500 worth in give aways monthly Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. bi Weekly Lives where I help you get your nutrition plan or answer questions Upload videos of exercises for form reviews done by me!

May 12

I'm discussing the truth about "Lifting Heavy" in group fitness. Sources (Research Show Notes) Schoenfeld BJ et al. (2016). Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men . J Strength Cond Res, 30 (7):1805-12. PMID: 26605807 pubmed.ncbi.nlm.nih.gov Grgic J et al. (2017). The effects of short versus long inter-set rest intervals on measures of muscle hypertrophy: A systematic review . Eur J Sport Sci, 17 (8): 983-993. PMID: 28641044 pubmed.ncbi.nlm.nih.gov McKendry J et al. (2016). Short inter-set rest blunts resistance exercise-induced increases in myofibrillar protein synthesis in young males . Exp Physiol, 101 (7): 866-82. PMID: 27126459 pubmed.ncbi.nlm.nih.gov pubmed.ncbi.nlm.nih.gov Schoenfeld BJ. (2010). The mechanisms of muscle hypertrophy and their application to resistance training . J Strength Cond Res, 24 (10): 2857-2875. journals.lww.com “Give it a rest” Meta-analysis (Singer et al. 2024). Inter-set Rest Interval Duration and Muscle Hypertrophy: A Bayesian Meta-Analysis . Frontiers in Sports and Active Living . DOI: 10.3389/fspor.2024.1429789 frontiersin.org Topics: (00:08) - Are strength training classes worth doing? (06:14) - This is the problem with "lift heavy" (13:01) - Why does rest period matter? (36:32) - It's not just about aesthetics (41:17) - Hearing this in the spirit I intended

May 9

Topics discussed in this episode: (00:07) - What we're talking about in this episode (00:49) - We hear a lot about reverse dieting (05:23) - My mindset made journal (09:02) - What we're talking about this episode (11:00) - What is reverse dieting and how is it done? (24:33) - Is reverse dieting optimal? (29:24) - What I did instead of reverse dieting (30:58) - What are the benefits of a faster return to maintenance? (35:16) - Psychological benefits (39:55) - How to estimate your maintenance calories (55:23) - Don't let calculations intimidate you (55:45) - Protein as the secret weapon Soundtracks by Jon Acuff Studies cited: Trexler, E.T., Smith-Ryan, A.E., & Norton, L. (2014). “Metabolic adaptation to weight loss: implications for the athlete.” Chica-Latorre, S. et al. (2022). “After the spotlight: are evidence-based recommendations for refeeding post-contest energy restriction available for physique athletes? A scoping review.” Lejeune, M.P.G.M., Kovacs, E.M.R., & Westerterp-Plantenga, M.S. (2005). “Additional protein intake limits weight regain after weight loss in humans.” Br J Nutr 93(2):281-289

Apr 28

If you've spent any time in the evidence-based fitness world, you've no doubt come across his work. Eric is a coach, athlete, author, researcher, and educator. He’s one of the minds behind 3DMJ—helping natural bodybuilders and strength athletes reach their best without sacrificing their health—and the author of The Muscle & Strength Pyramid books, The Nutrition Coach's Guide to Bodybuilding , and countless research reviews. What I love most about Eric is that he bridges the gap between science and real-world application—always with an emphasis on sustainability, psychological health, and the long game. So today, we're diving deep into the tricky terrain of what happens after a fat loss phase—reverse dieting, low energy availability, and how lean you can realistically stay without sacrificing your health or performance. I really loved this episode and i’m hoping you do too! If you’re interested in working with Eric or his team you can contact them HERE at 3DMJ Coaching. For coaches looking to learn more and stay up to date with the latest research check out Mass Research Review. It’s an incredible resource that i’ve used for years now. HERE Follow Eric HERE

Apr 14

New Training Starting TODAY!!!! This is my current program 5x/wk glute and delt emphasis Home and gym althernatives included! COME train with me!!! join HERE Membership gives you access to…. Training App with dozens of programs to choose from. MEAL PLANS w/ Yummy recipes! Courses : Learn Step Away from Tracking and Mindfully Eat How to set up a Fat Loss plan Setting up your Muscle building phase. Community & Support with specific groups that share you same goals $500 worth in give aways monthly Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. bi Weekly Lives where I help you get your nutrition plan or answer questions Upload videos of exercises for form reviews done by me!

Apr 11

Little improvements compounded over time make for the dramatic change we're looking for. Topics discussed : (00:07) - 2 weeks into my cut (02:28) - Clarifying a six pack (03:29) - The differences in woman's bodies (04:57) - My personal training updates (12:04) - Something I experience every time I'm in a fat loss phase (19:52) - Learning to tell myself a different narrative (27:35) - Work builds momentum (30:02) - The daily habits that make a difference for me New Training Starts Monday! It’s my personal training. I train 5x a week, 3 glute and delt days, and 2 upper body days. Come train with me! Click HERE to sign up! Membership gives you access to…. Training App with dozens of programs to choose from. MEAL PLANS w/ Yummy recipes! Courses : Learn Step Away from Tracking and Mindfully Eat How to set up a Fat Loss plan Setting up your Muscle building phase. Community & Support with specific groups that share you same goals $500 worth in give aways monthly Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. bi Weekly Lives where I help you get your nutrition plan or answer questions Upload videos of exercises for form reviews done by me!

Apr 7

Come join the LiftingLindsay training!! Membership gives you access to…. Training App with dozens of programs to choose from. MEAL PLANS w/ Yummy recipes! Courses : Learn Step Away from Tracking and Mindfully Eat How to set up a Fat Loss plan Setting up your Muscle building phase. Community & Support with specific groups that share you same goals $500 worth in give aways monthly Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. bi Weekly Lives where I help you get your nutrition plan or answer questions Upload videos of exercises for form reviews done by me!

Mar 31

Follow Dr Lauren Colenso-Semple HERE on Instagram. Also check out MASS Research Review . Topics discussed: (00:07) - Introducing Dr. Lauren (01:33) - Why did you want to do studies on women? (04:09) - What were your findings about cycle syncing? (09:20) - What's the danger in basing information on rodent research? (15:23) - When should we blanket all women as being the same? (28:34) - How do oral contraceptives affect muscle growth? (32:24) - Should women train fasted? (38:28) - What's the anabolic window? (43:44) - Preying on women's desire for information and support (49:30) - Learning from people's experiences with menopause (54:38) - What about HRT for women? (01:00:22) - What are things to look for when trying to find safe information on social media?

Mar 28

🔥 Sign up for my Newsletter for more free content! Sign up HERE Topics discussed: (00:07) - Hello, I'm Lindsay (01:26) - Step up tips (05:13) - Lifting in your socks (10:51) - What you should be looking for in training shoes? (12:06) - Look for a flat sole (14:56) - Look for good traction Click HERE to sign up for my BeStrong training programs and community. My Community BeStrong provides both Training programs and help with recipes and MEAL PLANNING!!! Making it easier than ever to hit your goals!!! Membership gives you access to…. Training App with dozens of programs to choose from. MEAL PLANS w/ Yummy recipes! Courses : Learn Step Away from Tracking and Mindfully Eat How to set up a Fat Loss plan Setting up your Muscle building phase. Community & Support with specific groups that share you same goals $500 worth in give aways monthly Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. bi Weekly Lives where I help you get your nutrition plan or answer questions Upload videos of exercises for form reviews done by me!

Mar 24

Your frequently asked questions about fitness trends answered! Topics : (00:07) - Welcome (01:18) - Why do we need to take creatine? (08:39) - Is cardio necessary for fat loss? (16:50) - How creatine works (19:46) - No matter what I do, creatine hurts my stomach? (25:04) - Thoughts on codes and affiliates (26:34) - What timing is best for creatine? (27:51) - Gummies vs pills vs powder (30:59) - Is intermittent fasting helpful or harmful? (40:48) - What does "lifting heavy" mean? (45:39) - Do lifting belts help deal with lower back pain? Click HERE to sign up for my BeStrong training programs and community. My Community BeStrong provides both Training programs and help with recipes and MEAL PLANNING!!! Making it easier than ever to hit your goals!!! Membership gives you access to…. Training App with dozens of programs to choose from. MEAL PLANS w/ Yummy recipes! Courses : Learn Step Away from Tracking and Mindfully Eat How to set up a Fat Loss plan Setting up your Muscle building phase. Community & Support with specific groups that share you same goals $500 worth in give aways monthly Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. bi Weekly Lives where I help you get your nutrition plan or answer questions Upload videos of exercises for form reviews done by me!

Mar 17

Click HERE to sign up for my BeStrong training programs and community. Topics in this episode: (00:09) - Dealing with the scale (00:54) - What is it about a number on the scale? (08:07) - Thinking a number equals happiness (13:24) - Don't start with vague goals (14:54) - What does gaining muscle and losing fat actually look like? (17:45) - If the scale didn't exist, what metrics would you use? (19:37) - What is the hedonic treadmill? (27:37) - Your assignment My Community BeStrong provides both Training programs and help with recipes and MEAL PLANNING!!! Making it easier than ever to hit your goals!!! Membership gives you access to…. Training App with dozens of programs to choose from. MEAL PLANS w/ Yummy recipes! Courses : Learn Step Away from Tracking and Mindfully Eat How to set up a Fat Loss plan Setting up your Muscle building phase. Community & Support with specific groups that share you same goals $500 worth in give aways monthly Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. bi Weekly Lives where I help you get your nutrition plan or answer questions Upload videos of exercises for form reviews done by me!

Mar 14

Topics discussed in the episode: (00:08) - I'm in a cut right now (02:03) - Quick recap of my recent fitness journey (05:18) - Learning to be flexible (07:53) - Where I'm at today (09:13) - A reason I celebrate (13:25) - The power of the pause (18:26) - Find fat loss friendly drinks (25:30) - The magic of Inositol (32:32) - Recapping the episode Sign up for Newsletter HERE to get a lot of these recipes for free. Favorite tea HERE Inositol HERE Recipe for Raspberry Lemonade 1 ¾ cups all-natural zero calorie sweetener 8 cups water divided 1 cup raspberries fresh or frozen 1 ½ cups lemon juice about 8 lemons 1 lemon sliced optional- for garnish ¼ cup raspberries optional- for garnish Instructions In a small saucepan, combine all-natural zero calorie sweetener, raspberries and 1 cup of water. Bring to boil and stir to dissolve all-natural zero calorie sweetener. Cool to room temperature, then refrigerate until chilled. Add the raspberry syrup to a blender and blend until smooth. Strain the raspberry mixture through a fine mesh strainer, and discard seeds and thick pulp. Squeeze all the lemons, and strain out any seeds and most of the pulp. In a large pitcher, stir together chilled raspberry syrup, fresh lemon juice and remaining 7 cups of water. To serve: Fill a large glass with ice, pour homemade raspberry lemonade over the ice and garnish with a lemon slice and a few raspberries. Nutrition Serving: 1 cup Calories: 9kcal

Mar 10

Let’s get into the numbers —because I know some of you love having a plan. Want me to take the guesswork out of training! Click HERE to sign up for my training app and BeStrong Community!! If you’re training 3x per week , your weekly sets should look something like this: Training Days | Weekly Sets | Sets Per Workout | Exercises Per Workout 3x per week | 18 sets | 6 sets | 2 exercises 3x per week | 24 sets | 8 sets | 3 exercises 2x per week | 16 sets | 8 sets | 3 exercises 💡 More isn’t always better! If you’re doing more than 8 sets per workout , chances are, your intensity is dropping , and you’re just going through the motions instead of pushing yourself to train hard. Here’s a killer delt session for you to try: 🔥 Delt Workout Example Day - 🔹 Hand-Height Behind-the-Back Pulley Lateral Raise – 3 sets ( home alternative here ) 🔹 Dumbbell Lateral Raise – 3 sets 🔹 45° Neutral Press – 3 sets or Pulley Y raise for more medial and posterior delt 🏋️‍♀️ How to get the most out of this workout: ⏳ Rest: 90-120 seconds between sets ⚡ Push close to failure – I take my last set of each exercise to failure

Mar 3

Announcing!!! NEW programming starts TODAY in the LiftingLindsay App. Click HERE to sign up! This is a 4x/wk program with gym and home alternatives. it’s focus in muscle and strength! I also have a 3x a week program with gym and home alternatives starting too! We are including a fun plank and push up challenge too! Come join 1200 women who are working hard to become their healthiest selves! and doing it the RIGHT WAY!! Topics discussed in this episode: (00:08) - One of the most frustrating struggles in fitness (02:33) - Your body isn't broken (03:39) - Alpha and beta receptors (06:23) - What about peri or post menopause? (11:52) - How can we help release fat in our lower half? (15:56) - The hard truth about fat loss (19:44) - Takeawas from the episode My Community BeStrong provides both Training programs and help with recipes and MEAL PLANNING!!! Making it easier than ever to hit your goals!!! Membership gives you access to…. Training App with dozens of programs to choose from. MEAL PLANS w/ Yummy recipes! Courses : Learn Step Away from Tracking and Mindfully Eat How to set up a Fat Loss plan Setting up your Muscle building phase. Community & Support with specific groups that share you same goals $500 worth in give aways monthly Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. bi Weekly Lives where I help you get your nutrition plan or answer questions Upload videos of exercises for form reviews done by me!

Feb 28

Announcing!!! NEW programming starts THIS MONDAY!!! March 3rd in the LiftingLindsay App. Click HERE to sign up! This is a 4x/wk program with gym and home alternatives. it’s focus in muscle and strength! I also have a 3x a week program with gym and home alternatives starting too! We are including a fun plank and push up challenge too! Come join 1200 women who are working hard to become their healthiest selves! and doing it the RIGHT WAY!! Topics discussed in this episode: (00:07) - Walking you through something I love doing (01:04) - Not planning out your year leaves you stuck (04:30) - How is makes it difficult when you're trying to build (07:10) - Join our community for help (09:32) - How I start figuring out my plan (11:09) - Good reasons to put off going into a calorie deficit (18:50) - People get scared about surpluses (26:48) - My plan for the next year (28:41) - What did it look like realistically? (34:06) - My challenge for you to start planning now My Community BeStrong provides both Training programs and help with recipes and MEAL PLANNING!!! Making it easier than ever to hit your goals!!! Membership gives you access to…. Training App with dozens of programs to choose from. MEAL PLANS w/ Yummy recipes! Courses : Learn Step Away from Tracking and Mindfully Eat How to set up a Fat Loss plan Setting up your Muscle building phase. Community & Support with specific groups that share you same goals $500 worth in give aways monthly Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. bi Weekly Lives where I help you get your nutrition plan or answer questions Upload videos of exercises for form reviews done by me!

Feb 24

Announcing!!! NEW programming starts TODAY!!! in the LiftingLindsay App. Click HERE to sign up! This is a 4x/wk program with gym and home alternatives. Topics discussed: (00:07) - My question for you! (03:15) - What is the Aha moment? (10:36) - Why do we get stuck without doing? (11:55) - How do we turn knowledge into action? (26:42) - Your challenge (31:25) - New training program My Community BeStrong provides both Training programs and help with recipes and MEAL PLANNING!!! Making it easier than ever to hit your goals!!! Membership gives you access to…. Training App with dozens of programs to choose from. MEAL PLANS w/ Yummy recipes! Courses : Learn Step Away from Tracking and Mindfully Eat How to set up a Fat Loss plan Setting up your Muscle building phase. Community & Support with specific groups that share you same goals $500 worth in give aways monthly Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. bi Weekly Lives where I help you get your nutrition plan or answer questions Upload videos of exercises for form reviews done by me!

Feb 14

NEW programming starts MONDAY February in the LiftingLindsay App. Click HERE to sign up! It’s my personal training with a glute and delt emphasis. It’s a higher frequency program that follows the same principles I shared here in this podcast episode. Topics discussed: (00:10) - How often should I train a muscle group? (01:39) - When do people use higher frequency programming? (05:15) - Minimal effort vs maximal effort (10:40) - High reps vs low rep training (17:37) - The realities of building muscle (25:25) - How can I optimize my training and recovery? (28:53) - Why you should join my BeStrong Community? My Community BeStrong provides both Training programs and help with recipes and MEAL PLANNING!!! Making it easier than ever to hit your goals!!! Membership gives you access to…. Training App with dozens of programs to choose from. MEAL PLANS w/ Yummy recipes! Courses : Learn Step Away from Tracking and Mindfully Eat How to set up a Fat Loss plan Setting up your Muscle building phase. Community & Support with specific groups that share you same goals $500 worth in give aways monthly Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. bi Weekly Lives where I help you get your nutrition plan or answer questions Upload videos of exercises for form reviews done by me! Studies that show higher reps lead to extended recovery • PMID: 28963127 • PMID: 32401690 • PMID: 18283442

Jan 20

In this episode, I explore the intricate relationship between caloric deficits and sleep quality, discussing how reducing calorie intake can disrupt sleep patterns. I highlight the importance of recognizing signs of fatigue and knowing when to adjust your diet or lifestyle for better health. Finally, I address various factors contributing to sleep disturbances in the context of dieting and offer tips for improving sleep hygiene. Topics discussed in this episode : (00:08) - Why does calorie defict mess with my sleep? (02:49) - Noticing when I'm tired (04:25) - How do you know you should make changes? (07:52) - What happens when the caloric deficit is causing the lack of sleep? (11:21) - What happens in a calorie deficit? (12:24) - Why do we experience lack of sleep during calorie deficit? (16:33) - What can we do about it? My Community BeStrong provides both Training programs and help with recipes and MEAL PLANNING!!! Making it easier than ever to hit your goals!!! Sign up HERE . Membership gives you access to…. Training App with dozens of programs to choose from. MEAL PLANS w/ Yummy recipes! Courses : Learn Step Away from Tracking and Mindfully Eat How to set up a Fat Loss plan Setting up your Muscle building phase. Community & Support with specific groups that share you same goals $500 worth in give aways monthly Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. bi Weekly Lives where I help you get your nutrition plan or answer questions Upload videos of exercises for form reviews done by me!

Jan 13

My Community BeStrong provides both Training programs and help with recipes and MEAL PLANNING!!! Making it easier than ever to hit your goals!!! Sign up HERE . Topics discussed in this episode: (00:36) - One of the most misunderstood and triggering topics (06:54) - You need to choose and stick to a timeframe (10:38) - Eat as much as you can while seeing the rate of fat loss that's practical (11:52) - Why does hunger happen? (17:41) - Hunger doesn't mean you're doing something wrong (18:10) - Practical strategies to manage hunger (27:57) - The mental and emotional side of managing hunger (32:08) - Implement mindfull eating practices (40:43) - Recapping what we've talked about Membership gives you access to…. Training App with dozens of programs to choose from. MEAL PLANS w/ Yummy recipes! Courses : Learn Step Away from Tracking and Mindfully Eat How to set up a Fat Loss plan Setting up your Muscle building phase. Community & Support with specific groups that share you same goals $500 worth in give aways monthly Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. bi Weekly Lives where I help you get your nutrition plan or answer questions Upload videos of exercises for form reviews done by me!

Jan 6

NEW programming started MONDAY December 30th in the LiftingLindsay App. It’s not too late to join! Sign up HERE My Community BeStrong provides both Training programs and help with recipes and MEAL PLANNING!!! Making it easier than ever to hit your goals!!! Membership gives you access to…. Training App with dozens of programs to choose from. MEAL PLANS w/ Yummy recipes! Courses : Learn Step Away from Tracking and Mindfully Eat How to set up a Fat Loss plan Setting up your Muscle building phase. Community & Support with specific groups that share you same goals $500 worth in give aways monthly Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. bi Weekly Lives where I help you get your nutrition plan or answer questions Upload videos of exercises for form reviews done by me! Here are the links to the studies referenced in the article: Lixandrão et al. (2018) Meta-Analysis Title: Resistance Exercise with Blood Flow Restriction Promotes Similar Strength Gains to High-Load Resistance Training in Healthy Young Adults DOI: 10.1007/s40279-018-0897-6 Link: https://doi.org/10.1007/s40279-018-0897-6 Loenneke et al. (2012) Study Title: Blood Flow Restriction: The Metabolic Hypothesis DOI: 10.1111/j.1600-0838.2011.01464.x Link: https://doi.org/10.1111/j.1600-0838.2011.01464.x

Jan 3

Here is the link to the Penny Pincher Planner that I talked about in this episode. Topics discussed: (00:07) - Starting a new year (03:04) - New day planner for lovers of lists (06:22) - Thinking about balance (09:29) - Reframing balance (17:47) - Knowing your values and what aligns with them (21:12) - Getting our idea of balance from Pinterest and Instagram (23:45) - Accepting messy days (31:14) - Balance isn't about doing it all Get 40% off the BeStrong Community when you sign up for a year. Sign up HERE NEW programming starts MONDAY December 30th in the LiftingLindsay App. My Community BeStrong provides both Training programs and help with recipes and MEAL PLANNING!!! Making it easier than ever to hit your goals!!! Membership gives you access to…. Training App with dozens of programs to choose from. MEAL PLANS w/ Yummy recipes! Courses : Learn Step Away from Tracking and Mindfully Eat How to set up a Fat Loss plan Setting up your Muscle building phase. Community & Support with specific groups that share you same goals $500 worth in give aways monthly Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. bi Weekly Lives where I help you get your nutrition plan or answer questions Upload videos of exercises for form reviews done by me!

Dec 23, 2024

40% off LiftingLindsay APP Click HERE Sale ends January 2nd. NEW programming starts MONDAY December 30th in the LiftingLindsay App. Topics discussed in this episode: (00:08) - Special New Year's Promo (01:49) - How to set meaningful and achievable goals (11:28) - Using a Monday or a New Year to start again (19:17) - What are your values? (25:20) - Creating a vision for your future self (33:30) - What are your goals from an Instagram question (38:59) - Measuring and staying accountable (42:19) - Achieving your goals through daily habits The book referenced in this episode is Parenting: A House United 2nd Edition My Community BeStrong provides both Training programs and help with recipes and MEAL PLANNING!!! Making it easier than ever to hit your goals!!! Membership gives you access to…. Training App with dozens of programs to choose from. MEAL PLANS w/ Yummy recipes! Courses : Learn Step Away from Tracking and Mindfully Eat How to set up a Fat Loss plan Setting up your Muscle building phase. Community & Support with specific groups that share you same goals $500 worth in give aways monthly Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. bi Weekly Lives where I help you get your nutrition plan or answer questions Upload videos of exercises for form reviews done by me!

Dec 9, 2024

Topics discussed in this episode: (02:18) - Painting a picture of the holidays (04:55) - We get torn between two goals (16:05) - Maintenance is not a wasted time (19:00) - My invitation for you as you prepare for the holidays My Community BeStrong provides both Training programs and help with recipes and MEAL PLANNING!!! Making it easier than ever to hit your goals!!! Membership gives you access to…. Training App with dozens of programs to choose from. MEAL PLANS w/ Yummy recipes! Courses : Learn Step Away from Tracking and Mindfully Eat How to set up a Fat Loss plan Setting up your Muscle building phase. Community & Support with specific groups that share you same goals $500 worth in give aways monthly Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. bi Weekly Lives where I help you get your nutrition plan or answer questions Upload videos of exercises for form reviews done by me!

Dec 2, 2024

Reclaim Your Fitness and Health Goals! Topics discussed in this episode: (00:07) - Feeling busy in this season (04:02) - Challenging the idea that you're too busy (13:41) - The illusion of busyness (22:54) - Why clarity beats the hustle (33:11) - Audit your time Links : Toggl Toggl for your phone My Community BeStrong provides both Training programs and help with recipes and MEAL PLANNING!!! Making it easier than ever to hit your goals!!! Membership gives you access to…. Training App with dozens of programs to choose from. MEAL PLANS w/ Yummy recipes! Courses : Learn Step Away from Tracking and Mindfully Eat How to set up a Fat Loss plan Setting up your Muscle building phase. Community & Support with specific groups that share you same goals $500 worth in give aways monthly Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. bi Weekly Lives where I help you get your nutrition plan or answer questions Upload videos of exercises for form reviews done by me!

Nov 20, 2024

Topics discussed in this episode: (00:08) - The rule of losing a pound a week (02:19) - What does this idea cause harm? (12:38) - The plan you choose has a big impact (16:37) - The types of people who see really good rates of fat loss (25:00) - Where did I go wrong in coaching? (31:18) - 3,500 calorie idea My Community BeStrong provides both Training programs and help with recipes and MEAL PLANNING!!! Making it easier than ever to hit your goals!!! Membership gives you access to…. Training App with dozens of programs to choose from. MEAL PLANS w/ Yummy recipes! Courses : Learn Step Away from Tracking and Mindfully Eat How to set up a Fat Loss plan Setting up your Muscle building phase. Community & Support with specific groups that share you same goals $500 worth in give aways monthly Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. bi Weekly Lives where I help you get your nutrition plan or answer questions Upload videos of exercises for form reviews done by me!

Nov 15, 2024

40% off LiftingLindsay APP Click HERE Sale ends November 17th! NEW programming starts MONDAY November 18th in the LiftingLindsay App. Topics discussed in this episode : (00:08) - Finding maintenance when breastfeeding (00:50) - Black Friday sale details (04:49) - The principles apply to non-breast feeding as well (08:39) - How to figure out maintenance (19:56) - What do I mean by body recomp? (22:09) - How do you know there's a dip in milk supply? (23:48) - Focusing on ranges (25:08) - Post-partum can bring a lot of stress (30:10) - Cutting out caffeine and sleeping when they sleep (31:00) - Hiring someone for basic cleaning (34:00) - What holds you back from hiring a coach or paying for training? (37:18) - Finding maintenance post-dieting phase My Community BeStrong provides both Training programs and help with recipes and MEAL PLANNING!!! Making it easier than ever to hit your goals!!! Membership gives you access to…. Training App with dozens of programs to choose from. MEAL PLANS w/ Yummy recipes! Courses : Learn Step Away from Tracking and Mindfully Eat How to set up a Fat Loss plan Setting up your Muscle building phase. Community & Support with specific groups that share you same goals $500 worth in give aways monthly Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. bi Weekly Lives where I help you get your nutrition plan or answer questions Upload videos of exercises for form reviews done by me!

Nov 13, 2024

40% off LiftingLindsay APP Click HERE Sale ends November 17th! NEW programming starts MONDAY November 18th in the LiftingLindsay App. Topics discussed in this episode : (00:08) - Happy to be back! (01:40) - I can't do everything (05:13) - Why is it so hard to ask for help? (11:44) - Upcoming Thanksgiving app promo (14:29) - My birth story (25:32) - The idea of waiting 6 weeks after pregnancy before working out My Community BeStrong provides both Training programs and help with recipes and MEAL PLANNING!!! Making it easier than ever to hit your goals!!! Membership gives you access to…. Training App with dozens of programs to choose from. MEAL PLANS w/ Yummy recipes! Courses : Learn Step Away from Tracking and Mindfully Eat How to set up a Fat Loss plan Setting up your Muscle building phase. Community & Support with specific groups that share you same goals $500 worth in give aways monthly Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. bi Weekly Lives where I help you get your nutrition plan or answer questions Upload videos of exercises for form reviews done by me!

Oct 28, 2024

I'm using a running analogy to explain why people don't hit their goals as quickly or as realistically as they think they will. Topics discussed in this episode: (00:08) - Thinking about why people don't hit their goals (02:19) - The two times people usually try and lose weight (05:06) - A running analogy (17:47) - We aren't great at correlation vs causation (19:58) - Don't start with a sprint (26:02) - Realistic rates of fat loss Join BeStrong with Lindsay. And follow Lindsay on Instagram . My Community BeStrong provides both Training programs and help with recipes and MEAL PLANNING!!! Making it easier than ever to hit your goals!!! Membership gives you access to…. Training App with dozens of programs to choose from. MEAL PLANS w/ Yummy recipes! Courses : Learn Step Away from Tracking and Mindfully Eat How to set up a Fat Loss plan Setting up your Muscle building phase. Community & Support with specific groups that share you same goals $500 worth in give aways monthly Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. bi Weekly Lives where I help you get your nutrition plan or answer questions Upload videos of exercises for form reviews done by me!

Oct 21, 2024

No, it’s not the sweating or the burning sensation. Topics discussed in this episode: (00:07) - How people think they had a good workout (01:36) - Update on pregnancy as of this recording (07:28) - Why some common signs aren't indicators of a good workout? (13:07) - What about watch notifications for exercise? (19:04) - What does the burning sensation in your muscles mean? (27:31) - What should we be looking for when exercising? (40:08) - Like learning about raising children Join BeStrong with Lindsay. And follow Lindsay on Instagram . My Community BeStrong provides both Training programs and help with recipes and MEAL PLANNING!!! Making it easier than ever to hit your goals!!! Membership gives you access to…. Training App with dozens of programs to choose from. MEAL PLANS w/ Yummy recipes! Courses : Learn Step Away from Tracking and Mindfully Eat How to set up a Fat Loss plan Setting up your Muscle building phase. Community & Support with specific groups that share you same goals $500 worth in give aways monthly Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. bi Weekly Lives where I help you get your nutrition plan or answer questions Upload videos of exercises for form reviews done by me!

Oct 14, 2024

Topics discussed in this episode: (00:45) - Why I wanted to talk about this (02:59) - Why did different clients excel and others got stuck? (07:41) - How do you know if you are a perfectionist or if you have high standards? (19:28) - Figuring out what is truth, not emotions (22:13) - People project their own experiences onto others (23:15) - A light switch gets turned off and you root your story in feelings (26:10) - Dumb thoughts create unwanted fears (27:34) - The key differences between perfectionism and excellence (31:28) - Walking club + The Gap and the Gain Join BeStrong with Lindsay. And follow Lindsay on Instagram . My Community BeStrong provides both Training programs and help with recipes and MEAL PLANNING!!! Making it easier than ever to hit your goals!!! Membership gives you access to…. Training App with dozens of programs to choose from. MEAL PLANS w/ Yummy recipes! Courses : Learn Step Away from Tracking and Mindfully Eat How to set up a Fat Loss plan Setting up your Muscle building phase. Community & Support with specific groups that share you same goals $500 worth in give aways monthly Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. bi Weekly Lives where I help you get your nutrition plan or answer questions Upload videos of exercises for form reviews done by me!

Oct 7, 2024

Alex joins me to talk about people telling us what we should feel, wanting to see the results of hard work, saying our fears out loud, and the importance and power of a before and after photo that is sometimes missed by others. Topics discussed in this episode: (00:15) - Struggling with losing progress due to pregnancy (08:45) - People telling me what I should feel (10:59) - We want to see the results of our hard work (23:36) - We shouldn't fear saying fears out loud (25:11) - How are you defining progress? (34:57) - Progress and journey (40:15) - The power of a before and after photo that gets missed Join BeStrong with Lindsay. And follow Lindsay on Instagram . My Community BeStrong provides both Training programs and help with recipes and MEAL PLANNING!!! Making it easier than ever to hit your goals!!! Membership gives you access to…. Training App with dozens of programs to choose from. MEAL PLANS w/ Yummy recipes! Courses : Learn Step Away from Tracking and Mindfully Eat How to set up a Fat Loss plan Setting up your Muscle building phase. Community & Support with specific groups that share you same goals $500 worth in give aways monthly Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. bi Weekly Lives where I help you get your nutrition plan or answer questions Upload videos of exercises for form reviews done by me!

Oct 4, 2024

Can Knees safely pass over toes or will your knees blow up and be injured forever? Studies discussed: Squatting Kinematics PMID: 20182386 Effect of Knee position on hip and knee PMID: 14636100 Topics discussed in this episode: (00:08) - The fitness fallacy that never dies (01:07) - A basic anatomy lesson (04:04) - The response to my post on Instagram (07:39) - Where did this fitness fallacy come from? (12:04) - Stress isn't always a bad thing (16:35) - My response to the fallacy (31:32) - A 2012 study on knee travel Join BeStrong with Lindsay. And follow Lindsay on Instagram . My Community BeStrong provides both Training programs and help with recipes and MEAL PLANNING!!! Making it easier than ever to hit your goals!!! Membership gives you access to…. Training App with dozens of programs to choose from. MEAL PLANS w/ Yummy recipes! Courses : Learn Step Away from Tracking and Mindfully Eat How to set up a Fat Loss plan Setting up your Muscle building phase. Community & Support with specific groups that share you same goals $500 worth in give aways monthly Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. bi Weekly Lives where I help you get your nutrition plan or answer questions Upload videos of exercises for form reviews done by me!

Sep 30, 2024

Follow Lindsay at @liftinglindsay on Instagram . Follow Sheridan on Instagram @sheridanskyefit Margie Davenport, PhD / https://x.com/ExercisePreg Topics: Click HERE to join! 4x a week training and 3x a week with at home alternatives too! My Community BeStrong provides both Training programs and help with recipes and MEAL PLANNING!!! Making it easier than ever to hit your goals!!! Membership gives you access to…. Training App with dozens of programs to choose from. MEAL PLANS w/ Yummy recipes! Courses : Learn Step Away from Tracking and Mindfully Eat How to set up a Fat Loss plan Setting up your Muscle building phase. Community & Support with specific groups that share you same goals $500 worth in give aways monthly Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. bi Weekly Lives where I help you get your nutrition plan or answer questions Upload videos of exercises for form reviews done by me!

Sep 23, 2024

Follow Lindsay at @liftinglindsay on Instagram . Follow and DM Alex for 1:1 Coaching at @alexparker.fit on Instagram . NEW programming starts TODAY September 23rd in the LiftingLindsay App. Click HERE to join! 4x a week training and 3x a week with at home alternatives too! My Community BeStrong provides both Training programs and help with recipes and MEAL PLANNING!!! Making it easier than ever to hit your goals!!! Membership gives you access to…. Training App with dozens of programs to choose from. MEAL PLANS w/ Yummy recipes! Courses : Learn Step Away from Tracking and Mindfully Eat How to set up a Fat Loss plan Setting up your Muscle building phase. Community & Support with specific groups that share you same goals $500 worth in give aways monthly Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. bi Weekly Lives where I help you get your nutrition plan or answer questions Upload videos of exercises for form reviews done by me!

Sep 20, 2024

In this episode I talk about the idea that squats are the same as cardio based off a recent study. Topics discussed in this episode: (00:08) - Are squats the same as cardio? (01:06) - What was the study trying to determine? (02:37) - What is VO2 max? (05:40) - Rest periods and hypertrophy (10:51) - Could it be different with women? (19:53) - Takeaways Join BeStrong with Lindsay. And follow Lindsay on Instagram . NEW programming starts Monday September 23rd in the LiftingLindsay App. Click HERE to join! 4x a week training and 3x a week with at home alternatives too! My Community BeStrong provides both Training programs and help with recipes and MEAL PLANNING!!! Making it easier than ever to hit your goals!!! Membership gives you access to…. Training App with dozens of programs to choose from. MEAL PLANS w/ Yummy recipes! Courses : Learn Step Away from Tracking and Mindfully Eat How to set up a Fat Loss plan Setting up your Muscle building phase. Community & Support with specific groups that share you same goals $500 worth in give aways monthly Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. bi Weekly Lives where I help you get your nutrition plan or answer questions Upload videos of exercises for form reviews done by me!

Sep 16, 2024

NEW programming starts Monday September 23rd in the LiftingLindsay App. Click HERE to join! 4x a week training and 3x a week with at home alternatives too! My Community BeStrong provides both Training programs and help with recipes and MEAL PLANNING!!! Making it easier than ever to hit your goals!!! Membership gives you access to…. Training App with dozens of programs to choose from. MEAL PLANS w/ Yummy recipes! Courses : Learn Step Away from Tracking and Mindfully Eat How to set up a Fat Loss plan Setting up your Muscle building phase. Community & Support with specific groups that share you same goals $500 worth in give aways monthly Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. bi Weekly Lives where I help you get your nutrition plan or answer questions Upload videos of exercises for form reviews done by me! Topics discussed in this episode: (00:08) - Get ready for some tough love (02:52) - Instagram is for old people (04:20) - Stories we see about reasons you can't lose weight (06:51) - Humans are bad at estimating calories (14:58) - Some ways you can get a better idea of what you're consuming (20:55) - Somebody has to be sacrificed if you want change Join BeStrong with Lindsay. And follow Lindsay on Instagram . Find Alex or inquire about coaching on Instagram, @alexparker.fit Give him a follow and send him a DM to ask about coaching. REFERENCES: Konig, L.M., K. Ziesemer, and B. Renner, *Quantifying Actual and Perceived Inaccuracy When Estimating the Sugar, Energy Content and Portion Size of Foods.*Nutrients, 2019. 11 (10). Zhou, J., et al., Calorie Estimation From Pictures of Food: Crowdsourcing Study. Interact J Med Res, 2018. 7 (2): p. e17. Lichtman, S.W., et al., Discrepancy between self-reported and actual caloric intake and exercise in obese subjects. N Engl J Med, 1992. 327 (27): p. 1893-8. Champagne, C.M., et al., Energy intake and energy expenditure: a controlled study comparing dietitians and non-dietitians. J Am Diet Assoc, 2002. 102 (10): p. 1428-32. Dahle, J.H., et al., Underreporting of energy intake in weight loss maintainers. Am J Clin Nutr, 2021. McKenzie, B.L., et al., Investigating sex differences in the accuracy of dietary assessment methods to measure energy intake in adults: a systematic review and meta-analysis. Am J Clin Nutr, 2021. 113 (5): p. 1241-1255. Willbond, S.M., et al., Normal weight men and women overestimate exercise energy expenditure. J Sports Med Phys Fitness, 2010. 50 (4): p. 377-84.

Sep 9, 2024

Lindsay and her husband Alex talk discuss ideas from a post by Heugene Teo on Instagram here . My Community BeStrong provides both Training programs and help with recipes and MEAL PLANNING!!! Making it easier than ever to hit your goals!!! Membership gives you access to…. Training App with dozens of programs to choose from. MEAL PLANS w/ Yummy recipes! Courses : Learn Step Away from Tracking and Mindfully Eat How to set up a Fat Loss plan Setting up your Muscle building phase. Community & Support with specific groups that share you same goals $500 worth in give aways monthly Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. bi Weekly Lives where I help you get your nutrition plan or answer questions Upload videos of exercises for form reviews done by me! Topics discussed in this episode: (00:57) - The post from Heugene Teo (04:15) - Our initial reactions to the audio (10:34) - What is self care really? (13:27) - Focusing on your values (18:19) - We often overcorrect what we did in the past (26:02) - We don't need to tell each other not to feel things (31:13) - Is sitting in the feeling okay? Join BeStrong with Lindsay. And follow Lindsay on Instagram . Find Alex or inquire about coaching on Instagram, @alexparker.fit Give him a follow and send him a DM to ask about coaching.

Sep 2, 2024

Click HERE for access to the free printable PDF I talked about for weekly meal planning. NEW programming starts TODAY Monday September 2nd in the LiftingLindsay App. Click HERE to join! It’s a 5x a week glute and delt emphasis. it has home alternatives too! Join under the group Train With Me! My Community BeStrong provides both Training programs and help with recipes and MEAL PLANNING!!! Making it easier than ever to hit your goals!!! Membership gives you access to…. Training App with dozens of programs to choose from. MEAL PLANS w/ Yummy recipes! Courses : Learn Step Away from Tracking and Mindfully Eat How to set up a Fat Loss plan Setting up your Muscle building phase. Community & Support with specific groups that share you same goals $500 worth in give aways monthly Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. bi Weekly Lives where I help you get your nutrition plan or answer questions Upload videos of exercises for form reviews done by me! Topics discussed in this episode: (00:08) - Mindset and causes of burnout (00:34) - What is decision fatigue? (10:54) - A story of a dreamboard (18:35) - How decision fatigue impacts fitness and food (24:26) - The signs of decision fatigue (26:02) - How can we help with decision fatigue? (31:13) - Too much food variety creates decision fatigue Join BeStrong with Lindsay. And follow Lindsay on Instagram . Find Alex or inquire about coaching on Instagram, @alexparker.fit Give him a follow and send him a DM to ask about coaching.

Aug 30, 2024

NEW programming starts MONDAY September 2nd in the LiftingLindsay App. Click HERE to join! It’s a 5x a week glute and delt emphasis. it has home alternatives too! Join under the group Train With Me! My Community BeStrong provides both Training programs and help with recipes and MEAL PLANNING!!! Making it easier than ever to hit your goals!!! Membership gives you access to…. Training App with dozens of programs to choose from. MEAL PLANS w/ Yummy recipes! Courses : Learn Step Away from Tracking and Mindfully Eat How to set up a Fat Loss plan Setting up your Muscle building phase. Community & Support with specific groups that share you same goals $500 worth in give aways monthly Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. bi Weekly Lives where I help you get your nutrition plan or answer questions Upload videos of exercises for form reviews done by me! Topics discussed in this episode: (00:08) - Does more time under tension lead to more muscle growth? (03:41) - What does science say about how long a rep should take? (08:23) - A 1999 study on 5 second bench press (10:28) - Your feelings don't mean much when it comes to Hypertrophy Join BeStrong with Lindsay. And follow Lindsay on Instagram . Find Alex or inquire about coaching on Instagram, @alexparker.fit Give him a follow and send him a DM to ask about coaching.

Aug 26, 2024

From a question in my community: What is the deal with carbs? Come learn how to train smart and eat smart in my community. Check out more details HERE . Topics discussed in this episode: (00:07) - What's the big deal about carbs? (01:44) - We live in a toxic food culture online (04:52) - Biggest red flag telling you someone doesn't know what they're talking about (06:30) - How carbs break down in your body (10:52) - Carbs play a role in performance, but there's also an aesthetic side (15:47) - Are carbs irrelevant? (19:10) - How many carbs do you need per day? (23:58) - Takeaways from this episode Join BeStrong with Lindsay. And follow Lindsay on Instagram . Find Alex or inquire about coaching on Instagram, @alexparker.fit Give him a follow and send him a DM to ask about coaching.

Aug 23, 2024

Fun fact Friday for you on the various ideas around optimal food levels for lifting. Come learn how to train smart and eat smart in my community. Check out more details HERE . Topics discussed in this episode: (00:08) - Today's topic (01:15) - The question: Do you have an opinion on breakfast? (07:17) - Let's stick to the context when answering the question (12:04) - Does it mattter if you go into your lifts fed or fasted? (16:36) - What might be optimal for one person might be different for someone else Join BeStrong with Lindsay. And follow Lindsay on Instagram . Find Alex or inquire about coaching on Instagram, @alexparker.fit Give him a follow and send him a DM to ask about coaching.

Aug 13, 2024

Lindsay and Alex discuss pregnancy brain, how important timing rests is or can I get away with self regulation, gauging form and fatigue in the mirror, how bad we are at correlating the cause of changes in our bodies, and why some people are better at self regulation than others. Topics discussed in this episode: (00:08) - 31 weeks (01:31) - What I just learned about pregnancy brain (13:46) - You don't actually lose muscle tissue in a calorie deficit (15:33) - Using absolutes to draw attention and views (20:19) - Do we need to time my rests or do self regulation? (22:28) - Does Lindsay judge other people's form at the gym? (24:04) - Gauging form and fatigue in the mirror (29:12) - A lot of research is comparing apples to oranges (31:36) - We're often bad at correlating the cause of things (40:05) - Viewing social media causes you worse performance (42:59) - Why are some people better at self regulating than others? (51:01) - Recapping our chat Join BeStrong with Lindsay. And follow Lindsay on Instagram . Find Alex or inquire about coaching on Instagram, @alexparker.fit Give him a follow and send him a DM to ask about coaching.

Jul 30, 2024

Alex joins me again to talk about our thoughts on phrases like "If I just looking at donut I gain 5 pounds", yo you dieting, a great analogy about water and your weight, tips on living in the real world with real food, and how not to give food power over you. Topics discussed in this episode: (00:09) - Escaping the kids to record a podcast (01:47) - Looking at food and gaining weight (03:46) - Why I don't like the story that people tell themselves about food (06:26) - An analogy about water (12:04) - How do we define yo yo dieting (14:03) - Why would your maintenance come down if you have been in a calorie deficit? (18:34) - You can't actually feel fat (27:44) - Try not to give food power over you (28:37) - How do we live in the real world and not get fat all the time? (34:48) - Sometimes making big food rules works against you (43:27) - Key takeaways Join BeStrong with Lindsay. And follow Lindsay on Instagram . Find Alex or inquire about coaching on Instagram, @alexparker.fit Give him a follow and send him a DM to ask about coaching.

Jul 26, 2024

What does etiquette in the gym look like? How can we reflect on ourselves and remember others at the same time? And what did Lindsay do the first time she was in the gym? "It's so weird how 99% of all frustration in the gym could be completely gone if people just communicated." Topics discussed in this episode: (02:10) - Should we be sitting on our phones at the gym? (07:16) - Our inability to communicate with each other (12:28) - Understanding why you might be looking for threats (18:28) - Lindsay's stories of messing up when she started lifting (36:26) - Should I work in with others? Invite others to work in with me? (51:19) - FitSpace one on one coaching Join BeStrong with Lindsay. And follow Lindsay on Instagram . Find Alex or inquire about coaching on Instagram, @alexparker.fit Give him a follow and send him a DM to ask about coaching.

Jul 23, 2024

My husband Alex and I discuss the question “What’s your Biggest Nutritional Challenge” and the data reported by a survey done by Precision Nutrition clients. Precision Nutrition on Instagram Topics discussed : (01:39) - Teaching our kids, but not forcing them (05:05) - What are people's biggest challenges? (13:44) - Cravings, emotional eating, hunger, and satisfaction (23:07) - How do you stop at just two cookies? (27:24) - The benefits of detoxifying (30:06) - It's important to understand how the food industry works

Jun 25, 2024

In this episode of The Lifting Lindsay Podcast, Lindsay and her husband, Alex Parker, discuss the challenges and mindset shifts required during summertime when parenting and working from home disrupt fitness routines. They explore the importance of adaptability, the pitfalls of an all-or-nothing mindset, and practical tips on how to quickly get back on track. They also dive into understanding and filtering information on social media, emphasizing goal clarity, contextual understanding, and recognizing red flags in fitness advice. Find Alex or inquire about coaching on Instagram, @alexparker.fit Give him a follow and send him a DM to ask about coaching. The Gap and the Gain

Jun 21, 2024

In this Fun Fact Friday episode, Lindsay explores the common myth that lifting weights can stunt children's growth and instead highlights the numerous physical and mental benefits. Using personal experiences of teaching her own children, Lindsay offers practical tips for introducing kids to weightlifting safely and in an enjoyable manner. She emphasizes the importance of listening to children, encouraging them to embrace challenges, and making fitness a fun part of their lives. Join the discussion and discover ways to help your kids develop a love for strength training! Here is the bar I bought for my kids to start learning how to deadlift. It’s only 5lbs: HERE Program i’m having my girls do over the next month: Here NEW programming Started June 10th in the LiftingLindsay App. It’s not too late to join us!! Click HERE to join! My Community BeStrong provides both Training programs and help with recipes and MEAL PLANNING!!! Making it easier than ever to hit your goals!!! Membership gives you access to…. Training App with dozens of programs to choose from. MEAL PLANS w/ Yummy recipes! Courses : Learn Step Away from Tracking and Mindfully Eat How to set up a Fat Loss plan Setting up your Muscle building phase. Community & Support with specific groups that share you same goals $500 worth in give aways monthly Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. bi Weekly Lives where I help you get your nutrition plan or answer questions Upload videos of exercises for form reviews done by me!

Jun 17, 2024

Topics on this episode : (00:25) - Introducing Alex (again) (05:34) - How do rip off labels? (12:25) - Why did Alex start training legs? (22:51) - Has Alex's eating changed at all? (24:02) - What are Alex's thoughts on people doing shows? (37:00) - What if Lindsay wnated to do a show? (47:24) - Teaser question for the next episode NEW programming Started last week June 10th in the LiftingLindsay App. It’s not too late to join us!! Click HERE to join! My Community BeStrong provides both Training programs and help with recipes and MEAL PLANNING!!! Making it easier than ever to hit your goals!!! Membership gives you access to…. Training App with dozens of programs to choose from. MEAL PLANS w/ Yummy recipes! Courses : Learn Step Away from Tracking and Mindfully Eat How to set up a Fat Loss plan Setting up your Muscle building phase. Community & Support with specific groups that share you same goals $500 worth in give aways monthly Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. bi Weekly Lives where I help you get your nutrition plan or answer questions Upload videos of exercises for form reviews done by me!

Jun 14, 2024

Join us for a Fun Fact Friday on the Lifting Lindsay podcast as we revisit the topic of optimal sets per muscle group per week for muscle growth. Lindsay explores the misconception that you need high volume and frequent training to see gains and discusses what studies reveal about achieving muscle growth even with fewer sets. Whether you're a beginner or a seasoned lifter, Lindsay breaks down how you can maximize results while fitting training into your life, addressing the all-or-nothing mindset that often leads to unnecessary stress. Tune in to learn how to balance your fitness routine for the best outcomes while enjoying life's other priorities. Studies cited • PMID: 27433992 - UNTRAILED/NEWER • PMID: 35291645 - TRAINED LIFTERS NEW programming started June 10th in the LiftingLindsay App. It’s not too late to join us!! Click HERE to join! My Community BeStrong provides both Training programs and help with recipes and MEAL PLANNING!!! Making it easier than ever to hit your goals!!! Membership gives you access to…. Training App with dozens of programs to choose from. MEAL PLANS w/ Yummy recipes! Courses : Learn Step Away from Tracking and Mindfully Eat How to set up a Fat Loss plan Setting up your Muscle building phase. Community & Support with specific groups that share you same goals $500 worth in give aways monthly Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. bi Weekly Lives where I help you get your nutrition plan or answer questions Upload videos of exercises for form reviews done by me!

May 31, 2024

On this week's Fun Fact Friday Lindsay tackles a frequently asked question: How to address strength and muscle imbalances between body sides. Lindsay explains common causes, particularly for beginners and new mothers, and offers practical gym solutions such as incorporating unilateral exercises. Topics : (00:00) - 128 - Muscle Imbalance? Is One Side Strong than Another? (00:05) - What do I do if one side is stronger than the other? (02:02) - A note for mothers with younger children (03:42) - What can we do in the gym? (07:27) - Being good at one thing doesn't mean you'll be great at a similair thing (10:06) - What you can do to build up your weaker side

May 24, 2024

New Program for Glutes and Delts Starting MONDAY! May 27th. Sign up HERE for optimized programming and learn how to eat toward your goals too with yummy recipes and courses on how to set up a nutrition lifestyle! Lindsay talks about how teaching her children work ethic, grit, and emotional regulation has tested her and taught her valuable lessons about parenting. She also touches on her realization that she needs to improve her time management to achieve better work-life balance, especially with summer approaching and her children being home. Lindsay uses personal anecdotes to illustrate how tracking and measuring her actions, both as a parent and in her professional life, have led to significant improvements. She encourages her listeners to take ownership of their actions and outcomes in life, shifting from being busy to being productive by setting measurable goals and following through. Lindsay's message is one of hope, encouraging listeners to see that they have the power to change their lives for the better. Topics : (00:00) - 127 - Extreme Ownership - The Key to Success (00:05) - Join me in some self introspection (03:09) - Recognizing what kind of life you are creating (06:32) - You may be the cause, but you're also the solution! (08:38) - Thinking about what story we tell ourselves about ourselves (15:24) - Raise the floor, not just the ceiling by holding yourself accountable (18:32) - Obsessing about something won't bring it about (23:21) - What we can measure, we can control, and we can change

May 20, 2024

Lindsay discusses the importance of not just focusing on the physical aspects such as calorie counting and macros for fat loss but also understanding the psychological challenges, particularly decision fatigue. The majority of individuals fail in their fat loss journey not because of their diet or exercise plans, but due to a lack of adherence, often resulting from decision fatigue. Lindsay encourages listeners to apply principles to simplify choices in diet and fitness routines to improve adherence and success in fat loss. Strategies such as improving sleep quality and streamlining meal choices are emphasized as key methods to reduce decision fatigue, thereby making it easier to stay on track with fitness and health goals. Topics : (00:00) - 126 - Decision Fatigue Killing Your Fat Loss Progress (00:05) - Can decision fatigue kill your fat loss? (04:36) - What is decision fatigue? (05:29) - How Steve Jobs handled decision fatigue (11:33) - How bad I am at time and energy management (16:46) - Two things to help with decision fatigue (22:45) - Reducing decisions in the kitchen (30:09) - Reducing decisions in the gym

May 17, 2024

Lindsay unpacks the trending and controversial topic of 'snatching your waist', highlighting her concerns with the misinformation and toxic culture prevalent in the fitness industry. She critiques fitness influencers and educators who react to videos by shaming and bullying, rather than correcting misinformation constructively. Lindsay explains that achieving a snatched waist involves much more than specific exercises, discussing the roles of genetics, body fat percentage, and calorie deficit in influencing body shape. She emphasizes the impossibility of spot reduction and cautions against unrealistic body goals perpetuated by misleading fitness advice on social media. The episode is a call for a more informed and compassionate approach to fitness, urging listeners to focus on their genetics and health rather than unattainable standards. Topics : 0:00 No, It’s not a thing 00:54 My love hate relationship with snatching your waist 03:06 What does snatching your waist mean? 07:54 What contributes to the snatched waist? 11:16 Your genetics are your own 14:02 Let's talk about abs 16:58 Following goal people vs information people

May 13, 2024

In this episode of the Lifting Lindsay podcast, guest Lauren Colnso-Semple discusses her research on how menstrual cycles and oral contraceptives affect women's muscle protein synthesis in response to resistance training. The conversation spans topics such as the effectiveness of programming workouts around menstrual cycles for optimizing muscle growth, strength, and fat loss, the impact of hormonal birth control on exercise adaptation, and the importance of individual variation in training volume and recovery needs. Lauren, holding a PhD from McMaster University and a Master's in exercise science, shares insights from her studies and experience, addressing misconceptions about training during different phases of the menstrual cycle and the overall impact of sex-based differences in training outcomes. Topics : 00:08 Introducing Lauren Colnso-Semple 01:11 What did you learn about oral contraceptives? 07:24 How this affects perimenopause or premenopause 11:29 When do women see a lowering of strength? 19:01 How difficult is it to track and monitor hormonal changes in women? 28:05 Learning to listen to experts 32:45 What are your thoughts on volume for hypertrophy in women? 41:57 How do rest times compare for men vs women?

May 10, 2024

Join us in our community where we tackle issues like BLTS with education, community support, and challenges! Join HERE In this episode of the Lifting Lindsay podcast, the focus is on BLTS (Bites, Licks, Tastes, and Sips) and their impact on fat loss and maintenance goals. Lindsay discusses how these seemingly minor habits can significantly hinder progress towards achieving and maintaining a desired body composition. Through her Fun Fact Friday segment, she explains the importance of addressing and stopping habitual BLTs to prevent them from sabotaging diet efforts. Lindsay shares insights on recognizing and overcoming the root causes of BLTs, including lack of meal satisfaction, emotional eating, and unawareness of their accumulation. She offers practical advice on creating awareness, enjoying larger and more satisfying meals, and finding emotional solutions to avoid mindless snacking. Additionally, Lindsay highlights the importance of community, accountability, and self-check-ins as tools for success. Topics : 00:00 What are BLTS? 02:28 Why are BLTS ruining fat loss? 12:53 Why do women turn to BLTS? 17:25 Checking in on your emotions 21:10 Suggestions for working through emotional struggles 28:05 How do I stay motivated?

May 3, 2024

In this Fun Fact Friday' episode, Lindsay emphasizes the importance of applying fitness knowledge to personal situations, reflecting on her own journey and misconceptions in fitness. Lindsay discusses the value of mindful eating, addressing emotional eating, and the importance of understanding hunger and fullness cues. She shares insights on how overeating on occasion doesn't drastically impact body composition and stresses the importance of consistency and understanding over time. Download Hunger & Fullness Scale HERE Learn more about the Mindful Eating Course HERE Topics : 00:06 Figuring Out if Something Applies to You 06:21 My Mindful Eating Course 08:04 Learning how to Pause 17:06 It's important to see the full picture 24:35 Don't let yourself get too hungry

Apr 29, 2024

We're addressing common misconceptions in the fitness world regarding muscle gain, metabolism, and food intake. Stop comparing your diet and fitness routines to others. I'll talk about the impact of reversing diet restrictions to increase maintenance calorie levels, and the belief that muscle gain allows for significantly higher food intake. Topics : 0:00 Muscle Massively Increases Your Metabolism? 00:11 Can fitness influencers eat more food? 01:37 We have to stop comparing 05:43 If you put on more muscle, can you eat more? 08:06 What science says is going on 20:13 What is the point of maintenance? 20:41 Daily Energy Expenditure 21:44 What's included in your BMR? 29:19 How sedentary are you?

Apr 26, 2024

In this episode of the Lifting Lindsay podcast, Lindsay discusses the essential concepts of fat burning versus fat loss, explaining that despite common misconceptions, they are not the same. She highlights how fat burning refers to the process of using dietary or stored body fat as an energy source, whereas fat loss involves the actual reduction in body fat percentage. Lindsay offers insights into fat metabolism, including the processes of lipolysis and beta-oxidation, and how fat leaves the body. Topics : 00:00 Welcome back to Fun Fact Friday 00:34 We're here for tangents, right? 02:56 I can be naive about the amount of horrific information being shared 06:53 Define a few terms first 10:52 How much fat loss depends on who wins 17:19 Your body doesn't care about losing body fat 20:16 I kill myself working out and others look better with less work

Apr 19, 2024

In this episode of the Lifting Lindsay Podcast, Lindsay introduces a new segment called Fun Fact Fridays, aimed at delivering quick, digestible facts. She shares insights on how marketing labels such as 'low calorie' or 'guilt-free' can misleadingly affect our eating behaviors, leading to overconsumption. By referencing studies and personal anecdotes, Lindsay explores the psychology behind food labeling and its impact on consumption habits. Topics : 0:00 Food Labels Change Our Eating Habits 00:06 New feature on the podcast! 02:13 New training program starting soon! 03:03 A story about popcorn 05:07 Studies on labels affecting eating habits 11:40 Comparing apples to apples Researcher quoted - http://www.brianwansink.com/home/why-low-fat-labels-make-us-overeat NEW programming Starts April 22nd in the LiftingLindsay App. Click HERE to join! My Community BeStrong provides both Training programs and help with recipes and MEAL PLANNING!!! Making it easier than ever to hit your goals!!! JOIN HERE Membership gives you access to…. Training App with dozens of programs to choose from. MEAL PLANS w/ Yummy recipes! Courses : Learn Step Away from Tracking and Mindfully Eat How to set up a Fat Loss plan Setting up your Muscle building phase. Community & Support with specific groups that share you same goals $500 worth in give aways monthly Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. December - Fitness Flexibility - How to Stay Present with family and Your fitness Goals January - Becoming the master of protein bi Weekly Lives Upload videos of exercises for form reviews done by me!

Apr 15, 2024

Current evidence shows most women’s strength isn’t influenced by menstrual cycle PMID: 37033884 NEW programming Starts April 22nd in the LiftingLindsay App. Click HERE to join! My Community BeStrong provides both Training programs and help with recipes and MEAL PLANNING!!! Making it easier than ever to hit your goals!!! JOIN HERE Membership gives you access to…. Training App with dozens of programs to choose from. MEAL PLANS w/ Yummy recipes! Courses : Learn Step Away from Tracking and Mindfully Eat How to set up a Fat Loss plan Setting up your Muscle building phase. Community & Support with specific groups that share you same goals $500 worth in give aways monthly Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. December - Fitness Flexibility - How to Stay Present with family and Your fitness Goals January - Becoming the master of protein bi Weekly Lives Upload videos of exercises for form reviews done by me! In this episode of the Lifting Lindsay podcast, Lindsay talks about the impact of the menstrual cycle on women's strength and whether there should be adjustments in training methods according to the different phases of the cycle. Referencing a recent meta-analysis of 22 studies published in January 2024, the conversation challenges blanket statements seen on social media that dismiss any menstrual cycle effects on strength. Delving deeper, Lindsay emphasizes the variability in how individuals experience their cycles and the implications for strength training. The importance of understanding hormonal fluctuations, particularly estrogen and progesterone, and their impact during the follicular and luteal phases of the cycle is highlighted. A flexible and informed approach to fitness that respects bodily changes and promotes health and strength without succumbing to rigid and uninformed training paradigms. Topics : 00:27 About the meta-analysis 05:12 What are we actually seeing? 08:46 Starting with the stages of the menstrual cycle 23:03 Is it practical to change your training for two weeks? 27:11 Being flexible is a strength 30:32 Learning to listen to yourself and your body

Apr 5, 2024

I loved a quote from the book we are reading in the BeStrong Community, “ Brianna Wiest, The Mountain Is You: Transforming Self-Sabotage Into Self-Mastery Topics: 01:03 The best version of yourself doesn't necessarily mean fat loss 07:03 A quote I want to share with you 12:54 The word "just" holds so much weight 16:20 What you choose for yourself may threaten other people 24:57 We're all dealing with our own stuff in life 27:34 Eventually you might need to lay down a boundary NEW programming Starts April 8th in the LiftingLindsay App. it’s a 4 day program with an optional 5th day. It’s a glute and delt emphasis program. Click HERE to join! My Community BeStrong provides both Training programs and help with recipes and MEAL PLANNING!!! Making it easier than ever to hit your goals!!! JOIN HERE Membership gives you access to…. Training App with dozens of programs to choose from. MEAL PLANS w/ Yummy recipes! Courses : Learn Step Away from Tracking and Mindfully Eat How to set up a Fat Loss plan Setting up your Muscle building phase. Community & Support with specific groups that share you same goals $500 worth in give aways monthly Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. December - Fitness Flexibility - How to Stay Present with family and Your fitness Goals January - Becoming the master of protein bi Weekly Lives Upload videos of exercises for form reviews done by me!

Apr 1, 2024

In this episode of the Lifting Lindsay Podcast, Lindsay addresses the concerns and misinformation regarding muscle loss, particularly during periods of reduced physical activity. She begins by debunking myths around immediate muscle loss during short breaks from lifting, emphasizing that short-term breaks do not lead to significant muscle tissue loss. Lindsay delves into the process of muscle atrophy, differentiating between sarcoplasmic and myofibrillar hypertrophy, and explaining how nutrition, daily activity, and training intensity can influence muscle maintenance. She shares her personal experience of dealing with significant life events, including pregnancy and a miscarriage, which led to a temporary halt in her training routine and a noticeable change in her body composition. Topics : 00:28 Let's talk muscle loss and the causes of atrophy 04:25 Setting the stage with the story I told on Instagram 17:31 Allowing myself to be flexible with life 22:07 The reality could be just a depletion in glycogen storage 26:58 I'm going to be increasing my carb intake around workouts 30:00 Looking at the studies 37:30 So now what do I do? BeStrong Community : My Community BeStrong provides both Training programs and help with recipes and MEAL PLANNING!!! Making it easier than ever to hit your goals!!! JOIN HERE Membership gives you access to…. Training App with dozens of programs to choose from. MEAL PLANS w/ Yummy recipes! Courses : Learn Step Away from Tracking and Mindfully Eat How to set up a Fat Loss plan Setting up your Muscle building phase. Community & Support with specific groups that share you same goals $500 worth in give aways monthly Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. December - Fitness Flexibility - How to Stay Present with family and Your fitness Goals January - Becoming the master of protein bi Weekly Lives Upload videos of exercises for form reviews done by me!

Mar 29, 2024

In this episode of the Lifting Lindsay podcast, Lindsay speaks with Emilee Roberts, a user of her training app and an influencer in the online beauty space. Through her story, Emilee explores the concepts of self-worth versus self-confidence, the role of gratitude, intention-setting, and maintaining integrity as tools for cultivating a confident, joyful life. The episode deeply delves into practical strategies for building a positive self-image and embracing a fulfilling, growth-oriented lifestyle. My Community BeStrong doesn’t just provide Training programs but NOW includes MEAL PLANNING!!! Making it easier than ever to hit your goals!!! JOIN HERE Membership gives you access to…. Training App with dozens of programs to choose from. MEAL PLANS w/ Yummy recipes! Courses : Learn Step Away from Tracking and Mindfully Eat How to set up a Fat Loss plan Setting up your Muscle building phase. Community & Support with specific groups that share you same goals $500 worth in give aways monthly Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. December - Fitness Flexibility - How to Stay Present with family and Your fitness Goals January - Becoming the master of protein bi Weekly Lives Upload videos of exercises for form reviews done by me! Links : Emilee Roberts (@emileeroberts11) • Instagram Facebook WORTHY by Jamie Kern Lima emileeroberts Linktree See How The Miracle Morning SAVERS Can Help Your Morning Routine Brendon Burchard’s Growth Habits

Mar 4, 2024

Dr. Darren Candow, a professor in the faculty of kinesiology and health studies at the University of Regina in Canada, delivers an in-depth discussion about creatine. He discusses its benefits, addresses common misconceptions, and highlights the supplement’s effects on athletes, young adults, elderly, and clinical populations. He also addresses concerns such as weight gain, kidney stress, and issues with combining creatine and caffeine. He dispels myths about creatine causing baldness and 'man boobs', and also emphasizes on ways to incorporate creatine into a regular diet, especially for vegans and vegetarians. Towards the end of the conversation, he delves into recent research that shows creatine can have cognitive benefits and potential gains for those experiencing metabolic stress. Darren Candow (@dr.darrencandow) • Instagram photos and videos Darren CANDOW | University of Regina, Regina | Faculty of Kinesiology and Health Studies | Research profile Creatine and pregnancy – what you need to know Topics discussed in this episode : 00:33 Who's Dr. Darren Candle? 02:47 What is creatine? 04:21 Why are females so hesitant to take creatine? 08:27 How does Dr. Candow advise people to start taking creatine? 16:48 What are some of the other benefits in taking creatine? 22:15 What are the different types of creatine that are sold? 26:13 What are the newer cognitive benefits of creatine? 28:28 Does it matter when I take creatine? 31:50 Should vegans or vegetarians change their dosage of creatine? 32:29 Should you cycle creatine? My Community BeStrong doesn’t just provide Training programs but NOW includes MEAL PLANNING!!! Making it easier than ever to hit your goals!!! JOIN HERE Membership gives you access to…. Training App with dozens of programs to choose from. MEAL PLANS w/ Yummy recipes! Courses : Learn Step Away from Tracking and Mindfully Eat How to set up a Fat Loss plan Setting up your Muscle building phase. Community & Support with specific groups that share you same goals $500 worth in give aways monthly Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. December - Fitness Flexibility - How to Stay Present with family and Your fitness Goals January - Becoming the master of protein bi Weekly Lives Upload videos of exercises for form reviews done by me!

Feb 23, 2024

Lindsay discusses various aspects of muscle growth, including how to overcome plateaus and why muscle growth is important for different reasons in different individuals. She also touches upon the importance of planning workouts, tracking weights, increasing workout intensity occasionally, and even sharing her experience with pregnancy and how it changed her routine. Lindsay gives recommendations for choosing the desired volume of sets in a week, emphasizing the importance of being flexible and adjusting according to one's own body response instead of rigidly following existing gym trends. Along with training, she stresses the crucial role of diet in muscle building and recovery, particularly the significance of having sufficient sleep, supported by a 2011 study linking sleep deprivation to decreased muscle mass. Topics : 00:06 Why aren't we seeing muscle growth we think we should? 00:59 A quick IVF update 03:59 The importance of learning to be flexible 10:53 Understanding the three aspects to seeing muscle growth 15:09 Our why's are always changing 16:16 Let's talk about training 21:23 Understanding volume 31:18 Sleep and recovery are a crucial part of this ANNOUNCEMENT - NEW fat loss & muscle and strength PROGRAM STARTING FEBRUARY 26 My Community BeStrong doesn’t just provide Training programs but NOW includes MEAL PLANNING!!! Making it easier than ever to hit your goals!!! JOIN HERE Membership gives you access to…. Training App with dozens of programs to choose from. MEAL PLANS w/ Yummy recipes! Courses : Learn Step Away from Tracking and Mindfully Eat How to set up a Fat Loss plan Setting up your Muscle building phase. Community & Support with specific groups that share you same goals $500 worth in give aways monthly Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. December - Fitness Flexibility - How to Stay Present with family and Your fitness Goals January - Becoming the master of protein bi Weekly Lives Upload videos of exercises for form reviews done by me!

Feb 19, 2024

Lindsay discusses the contention surrounding banding exercises, particularly squats, hip thrusts, and glute bridges. She explains that while bands can sometimes be used as a learning tool for beginners, regular use can lead to decreased performance and diminished muscle growth. Lindsay debunks the popular belief that banding exercises contribute significantly to glute development and suggests that genetics, well-rounded exercise routines and quality movements are the actual causes of good muscle development. She disagrees with the trend where bands are used throughout the entire workout routine, which is often disseminated on social media. Lindsay concludes by reminding viewers that her optimized training programs do not include banding exercises which have been proven by studies and expert opinions to hinder workout performance and muscle growth. Chapters : 00:39 Why do people band? 06:02 Biomechanics have debunked these theories for years 09:03 Studying the impact of bands around knees to hip thrusts 11:14 But it's not going to hurt anything to band, is it? 13:02 We need more studies on women 15:48 Your feelings don't equate to truth nor hypertrophy 20:35 If you're looking for optimized training programs My Community BeStrong doesn’t just provide Training programs but NOW includes MEAL PLANNING!!! Making it easier than ever to hit your goals!!! JOIN HERE Membership gives you access to…. Training App with dozens of programs to choose from. MEAL PLANS w/ Yummy recipes! Courses : Learn Step Away from Tracking and Mindfully Eat How to set up a Fat Loss plan Setting up your Muscle building phase. Community & Support with specific groups that share you same goals $500 worth in give aways monthly Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. December - Fitness Flexibility - How to Stay Present with family and Your fitness Goals January - Becoming the master of protein bi Weekly Lives Upload videos of exercises for form reviews done by me!

Feb 16, 2024

I want to share some insights on how gym routines have evolved over the years, and how for me it's shifted to be more about strength rather than looks. Additionally, I talk about the importance of a healthy relationship with food, and practices like mindful eating, especially during vacation periods. Topics: 00:05 IVF Journey update 03:49 Working out during pregnancy isn't just about you 08:59 Talking about weight gain on a holiday - especially an all-inclusive 10:49 Alcohol brings calories and can blunt hypertrophy 12:38 Thinking about the degrees to which you're hungry and full 22:00 I didn't go into a calorie deficit before vacation 29:57 Having a healthy mindset around food is key My Community BeStrong doesn’t just provide Training programs but NOW includes MEAL PLANNING!!! Making it easier than ever to hit your goals!!! JOIN HERE Membership gives you access to…. Training App with dozens of programs to choose from. MEAL PLANS w/ Yummy recipes! Courses : Learn Step Away from Tracking and Mindfully Eat How to set up a Fat Loss plan Setting up your Muscle building phase. Community & Support with specific groups that share you same goals $500 worth in give aways monthly Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. December - Fitness Flexibility - How to Stay Present with family and Your fitness Goals January - Becoming the master of protein bi Weekly Lives Upload videos of exercises for form reviews done by me!

Feb 5, 2024

Hitting our goals comes down to two things ... Nutrition and Training. If either side of the equation is off, we are not going to see the changes we hope for! Lindsay discusses the realistic rates of fat loss and muscle growth, debunking many misconceptions that lead to unrealistic expectations. She emphasizes the importance of the process and being patient with oneself, advocating a healthier approach to fitness goals. Lindsay also shares her personal anecdotes from her in vitro fertilization journey. In addition to reaching one's body goals, Lindsay insists the importance of strength, capacity, and confidence earned by weightlifting. Chapters : 00:05 Let's talk about what's realistic 00:59 Quick recap of IVF so far 03:40 Most people are normal mammals 10:40 What do you mean when you say your body's not changing? 16:02 When you eat lower calories, your hunger signaling will increase 17:58 What should you expect in body fat reduction? 25:40 Remember that rates are based off averages, not based off of you 27:50 Shifting to realistic rates of muscle gain per month 33:51 I'm not seeing the gains in muscle that I want, why is that? 37:15 You're not pushing yourself hard enough in the gym 41:14 Remember: People put on muscle at different rates 48:57 If you're an advanced lifter, what can you expect for muscle gain? My Community BeStrong doesn’t just provide Training programs but NOW includes MEAL PLANNING!!! Making it easier than ever to hit your goals!!! JOIN HERE Membership gives you access to…. Training App with dozens of programs to choose from. MEAL PLANS w/ Yummy recipes! Courses : Learn Step Away from Tracking and Mindfully Eat How to set up a Fat Loss plan Setting up your Muscle building phase. Community & Support with specific groups that share you same goals $500 worth in give aways monthly Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. December - Fitness Flexibility - How to Stay Present with family and Your fitness Goals January - Becoming the master of protein bi Weekly Lives Upload videos of exercises for form reviews done by me!

Feb 2, 2024

Lindsay talks with Taryn Nettles, a fitness coach specializing in hormones and wellness. Taryn shares her background, explaining her journey in health and fitness and how it led her to specialize in hormones. They discuss the impact of lifestyle, stress, and diet on hormones, exploring how these elements directly affect metabolic rate. Delving deeper, they touch on thyroid function, sex hormones, gut health, and the importance of consistent healthy habits. They also address common misconceptions about metabolism, stressing on the need for a balance between diet and exercise, and avoiding extremes. The Work of Byron Katie Tarryn Nettles, MS | Functional Health & Fitness Coach (@tarryn_nettles) 00:00 Introducing Taryn Nettles 01:15 How did Tarryn get into fitness and coaching? 08:00 How do you know who you are when it comes to doing it right vs body hormonal issues? 12:17 How long do I have to be consistent for? 17:44 Your metabolism isn't broken, it's adapted to your lifestyle 20:49 If I'm chronically undereating, shouldn't I always be losing weight? 29:32 How do sex hormones impact metabolic rate? 31:33 Can your thyroid look normal and yet not be? Even if doctor tested? 37:02 The solution to hypothroidism is not just increase calories and lift weights 39:00 When should you look at gut health? 42:22 I wish more women would do these two things for their health NEW MEAL PLANS!!!! Hitting our goals comes down to two things ... Nutrition and Training. If either side of the equation is off, we are not going to see the changes we hope for! My Community BeStrong doesn’t just provide Training programs but NOW includes MEAL PLANNING!!! Making it easier than ever to hit your goals!!! JOIN HERE Membership gives you access to…. Training App with dozens of programs to choose from MEAL PLANS w/ Yummy recipes! Courses : Learn Step Away from Tracking and Mindfully Eat How to set up a Fat Loss plan Setting up your Muscle building phase. Community & Support with specific groups that share you same goals $500 worth in give aways monthly Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. December - Fitness Flexibility - How to Stay Present with family and Your fitness Goals January - Becoming the master of protein bi Weekly Lives Upload videos of exercises for form reviews done by me!

Jan 29, 2024

I'm sharing my experiences with in vitro fertilization (IVF), how my faith continues to guide me, and discuss the impact of hormonal changes on my everyday life, daily routine, and fitness goals. The episode concludes with a book recommendation that has significantly helped me during my life. Loving What Is - The Work ANNOUNCING!! - BeStrong - My inner circle community - Join HERE Membership gives you access to…. Training App with dozens of programs to choose from Courses : Learn Step Away from Tracking and Mindfully Eat How to set up a Fat Loss plan Setting up your Muscle building phase. Community & Support with specific groups that share you same goals $500 worth in give aways monthly Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. December - Fitness Flexibility - How to Stay Present with family and Your fitness Goals January - Becoming the master of protein Weekly Lives Recipes Upload videos of exercises for form reviews done by me! 00:06 Welcome 00:33 Our in vitro journey 03:25 I had endometriosis and didn't realize it 14:29 Learning about faith 17:55 A word about the weeks ahead 19:30 How does in vitro affect working out and training? 23:46 Through this process, I don't want to lose who I am 26:45 Are my hormones out of whack? I'm losing it on people! 29:58 I needed to proactively become someone else 32:00 We can regulate our emotions through our thoughts 33:43 Loving What Is by Byron Katie 35:06 Meal plans are in BeStrong

Jan 22, 2024

In this episode, Lindsay discusses her struggles with illness during the month of January and updates about the IVF process. She also introduces the 'one more rep' challenge in her BeStrong community. Lindsay explores the importance of understanding the point of failure in training and encourages her community to push to their limits. She addresses the concept of taking into consideration an individual's goals, preference and physiology. Lindsay also analyzes the benefits and drawbacks of high rep and low rep schemes, emphasizing that depending on a person's unique circumstances and goals, one may be more beneficial than the other. ANNOUNCING!! - BeStrong - My inner circle community - Join HERE Membership gives you access to…. Training App with dozens of programs to choose from Courses : Learn Step Away from Tracking and Mindfully Eat How to set up a Fat Loss plan Setting up your Muscle building phase. Community & Support with specific groups that share you same goals $500 worth in give aways monthly Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. December - Fitness Flexibility - How to Stay Present with family and Your fitness Goals January - Becoming the master of protein Weekly Lives Recipes Upload videos of exercises for form reviews done by me! Chapters: 00:00 Welcome! 01:54 BeStrong Challenges 07:29 Talking Rep Ranges 09:53 What is low rep range vs high rep range? 11:47 Who should choose low reps? 20:25 Why would someone choose a higher rep scheme? 26:40 Advantages of higher rep schemes 28:31 The cons of higher rep schemes 30:17 Meso, micro, and macro cycles 33:27 People don't always know how to push themselves

Jan 19, 2024

Lindsay sits down with Dr. Allen Bacon, a certified nutrition coach, who drops truth bombs on the misconceptions oft-seen on social media. They delve into topics like misconstruing credentials, credibility and follower counts. Drawing from his background in medical science, Dr. Allen admonishes multiple 'good vs bad' fallacies in food and fitness information while advocating for smart omnivore diets and verifiable, peer-reviewed research. He also discusses his career transition from dental surgery to fitness coaching and how people can approach determining a fitness or dietary intervention's success. Dr. Allan’s coaching services Dr. Allan on Instagram ANNOUNCING!! - BeStrong - My inner circle community - Join HERE Membership gives you access to…. Training App with dozens of programs to choose from Courses : Learn Step Away from Tracking and Mindfully Eat How to set up a Fat Loss plan Setting up your Muscle building phase. Community & Support with specific groups that share you same goals $500 worth in give aways monthly Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. December - Fitness Flexibility - How to Stay Present with family and Your fitness Goals January - Becoming the master of protein Weekly Lives Recipes Upload videos of exercises for form reviews done by me! Chapters: 00:00 Welcome 01:20 Introducing Dr. Allan Bacon 05:52 So much information, very little wisdom 09:45 Using our education for good or bad 13:09 How do you tell if someone is wrong? 15:14 Gurus tend to have large follower counts on social media 24:17 Are you concerend with who's right or what's right? 27:36 The human body versus the animal body 30:44 Debunking myths or lies from gurus 39:54 The good story tellers 45:26 Are the stories reputable? 52:50 How important is form really?

Jan 15, 2024

Struggling to get your kids to eat healthy? Here are some things i’ve done to help my family. It’s also a new year! Let’s talk about the idea of setting new year’s goals, and how I like to come up with ‘outcomes and paths’ every 3,6,12 months! ANNOUNCING!! - BeStrong - My inner circle community - Join HERE Membership gives you access to Training App with dozens of programs to choose from: Courses : Learn Step Away from Tracking and Mindfully Eat How to set up a Fat Loss plan Setting up your Muscle building phase. Community & Support with specific groups that share you same goals $500 worth in give aways monthly Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. December - Fitness Flexibility - How to Stay Present with family and Your fitness Goals January - Becoming the master of protein Weekly Lives Recipes Upload videos of exercises for form reviews done by me!

Dec 18, 2023

In this episode of the Lifting Lindsay podcast, Lindsay discusses the importance of understanding your personal fitness goals and how this differs from person to person. Lindsay stresses on the importance of context, individual body types and specific goals. She also covers the differences between 'working out' and 'training', highlighting how specific types of exercises such as combo movements or hypertrophy work can affect fitness results differently. ANNOUNCING!! - BeStrong - My inner circle community - Join HERE Membership gives you access to…. Training App with dozens of programs to choose from Courses : Learn Step Away from Tracking and Mindfully Eat How to set up a Fat Loss plan Setting up your Muscle building phase. Community & Support with specific groups that share you same goals $500 worth in give aways monthly Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. December - Fitness Flexibility - How to Stay Present with family and Your fitness Goals January - Becoming the master of protein Weekly Lives Recipes Upload videos of exercises for form reviews done by me!

Dec 15, 2023

Austin Current is the author of Science of Strength training. A great book that goes over the basics of strength training and the foundation of what anyone should know as they work for greater health and fitness. Purchase his book here ANNOUNCING!! - BeStrong - My inner circle community - Join HERE Membership gives you access to…. Training App with dozens of programs to choose from Courses : Learn Step Away from Tracking and Mindfully Eat How to set up a Fat Loss plan Setting up your Muscle building phase. Community & Support with specific groups that share you same goals $500 worth in give aways monthly Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. December - Fitness Flexibility - How to Stay Present with family and Your fitness Goals January - Becoming the master of protein Weekly Lives Recipes Upload videos of exercises for form reviews done by me!

Dec 13, 2023

ANNOUNCING!! - BeStrong - My inner circle community - Join HERE Membership gives you access to…. Training App with dozens of programs to choose from: Courses : Learn Step Away from Tracking and Mindfully Eat How to set up a Fat Loss plan Setting up your Muscle building phase. Community & Support with specific groups that share you same goals $500 worth in give aways monthly Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. December - Fitness Flexibility - How to Stay Present with family and Your fitness Goals January - Becoming the master of protein Weekly Lives Recipes Upload videos of exercises for form reviews done by me!

Dec 1, 2023

Lindsay discusses the best rest times between sets for hypertrophy and shares her thoughts on mindful eating during vacation. She also talks about the differences between hypertrophy and strength training, and provides insights on how different rest times can affect muscle growth and strength gains. ANNOUNCING!! - BeStrong - my inner circle community launched on November 18th ! you now have access~!! Join HERE Membership gives you access to…. Courses : Learn Step Away from Tracking and Mindfully Eat How to set up a Fat Loss plan Setting up your Muscle building phase. Community & Support with specific groups that share you same goals $500 worth in give aways monthly Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. December - Fitness Flexibility - How to Stay Present with family and Your fitness Goals January - Becoming the master of protein Weekly Lives Recipes Upload videos of exercises for form reviews done by me! Studies referred to https://pubmed.ncbi.nlm.nih.gov/16095405/ https://pubmed.ncbi.nlm.nih.gov/19077743/ https://journals.lww.com/nsca-jscr/fulltext/2014/10000/effects_of_different_volume_equated_resistance.27.aspx https://onlinelibrary.wiley.com/doi/abs/10.1111/cpf.12409

Nov 20, 2023

ANNOUNCING!! - BeStrong - my inner circle community launched on November 18th ! you now have access~!! Join HERE Membership gives you access to…. Courses : Learn Step Away from Tracking and Mindfully Eat How to set up a Fat Loss plan Setting up your Muscle building phase. Community & Support with specific groups that share you same goals $500 worth in give aways monthly Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. December - Fitness Flexibility - How to Stay Present with family and Your fitness Goals January - Becoming the master of protein Weekly Lives Recipes Upload videos of exercises for form reviews done by me! Episode Summary : In this episode Lindsay talks about the importance of striking a balance in life, especially when it comes to fitness. She explains the common mistake of letting fitness goals overshadow other aspects of one's life. She reveals that balance is an illusion and everyone struggles to maintain it. To help manage this, she emphasizes setting goals in different areas of life and writing out a vision of the future self. Through examples from her own life, Lindsay illustrates the power of being flexible and making consistent course corrections. She also highlights the danger of obsessiveness and shares the key to stay dedicated without being obsessed. She ends the episode with a Thanksgiving wish for her listeners. Topics Discussed in this episode : (00:00) - 100 - Fitness Goals Taking Over Your Life? (01:08) - The Illusion of Keeping Everything Balanced (04:03) - What I've Learned (06:23) - It Comes Down to the Narrative In Your Head (07:14) - Needing More Than One Anchor in Life (08:06) - Most People Don't Have a Goal With Their Family (09:45) - Some Ideas for Fitness Goals in Your Life (13:15) - Who Do I Want to Be in a Year? (16:39) - Do I Stay Perfectly Balanced? (17:49) - Balance is an Illusion (19:32) - Write Out Your Future Self (23:29) - Fitness Can Become Too Big

Nov 17, 2023

ANNOUNCING!! - BeStrong - my inner circle community is launching NOW AVAILABLE . Sign Up HERE Membership gives you access to…. Courses : Learn Step Away from Tracking and Mindfully Eat How to set up a Fat Loss plan Setting up your Muscle building phase. Community & Support with specific groups that share you same goals $500 worth in give aways monthly Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. December - Fitness Flexibility - How to Stay Present with family and Your fitness Goals January - Becoming the master of protein Weekly Lives Recipes Upload videos of exercises for form reviews done by me! Studies from podcast PMID: 7193134 PMID: 22002517 PMID: 33751469 PMID: 34757594 Impact of Sex and Training Status Topics Discussed : (00:08) - I'm still here! (00:45) - Launching my BeStrong community (02:27) - Using themes to create a new identity (05:15) - January's theme: Becoming a master of protein (07:30) - Is cardio going to impede your growth? (09:24) - What is the concurrent training effect? (13:20) - What is the context where we interference of muscle gains? (23:40) - How long you have you been training matters (27:13) - A meta analysis of studies (33:02) - Does cardio always hurt gains? (39:53) - What does all of this mean for cardio?

Nov 14, 2023

ANNOUNCING!! - BeStrong - my inner circle community is launching NOW AVAILABLE . Sign Up HERE Membership gives you access to…. Courses : Learn Step Away from Tracking and Mindfully Eat How to set up a Fat Loss plan Setting up your Muscle building phase. Community & Support with specific groups that share you same goals $500 worth in give aways monthly Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. December - Fitness Flexibility - How to Stay Present with family and Your fitness Goals January - Becoming the master of protein Weekly Lives Recipes Upload videos of exercises for form reviews done by me! Topics Discussed in this episode : (00:08) - Welcome (00:55) - Joining a Rapid Transformation Group (03:58) - Thanks for the inspo Rob (08:22) - New courses I'm working on (09:32) - Mindfull eating update (14:37) - Needing Certainty (17:43) - Lacking flexibilty (28:16) - Waiting on motivation

Nov 1, 2023

Can water intake increase fat loss? See what the research says… New Training program for glutes and delts began October 30th. It’s not too late to sign up. Join the app HERE and choose Train With Me group. Announcement!!! - From Macros to Mindful Eating course will be launching NOVEMBER!! Join the waitlist to get a discount - Sign up HERE The point of the course is to help empower women to be able to be more mindful about foods and not have to track everything Subscribe to my Youtube Channel HERE Studies cited • PMID: 37796222 Topics Discussed : (00:08) - Welcome (02:33) - 1st Study in a Calorie Deficit (07:10) - Does increasing water help with maintenance (14:22) - How much water should I be drinking? (17:19) - A note about vegetables

Oct 27, 2023

How much volume is too much volume? People always ask me how many sets per week. Lets break down a new study and i’ll share my thoughts on it! Topics Discussed : (00:08) - Welcome (01:20) - What the study looked at (09:11) - Results after 12 weeks (14:29) - How am I applying this? (18:03) - Some things to be careful about (21:32) - What have we changed out minds on in recent years? New Training program for glutes and delts beginning October 30th. This will be a mid volume that ends high volume by the end of the 8 week program. Need a quality training program? Sign up HERE for the LiftingLindsay app where you can train smart! There are home alternatives in the groups, OR choose the @home - 12 week Full Bodyrecomp plan under the ‘plans’ section! Train Smart! New training October 30th ! I have 4 and 5 day program options, including glute/delt specialized programs too! Come train with me! Training Programs based off of your Fat Loss or Muscle and Strength goals? Sign up here . Announcement!!! - From Macros to Mindful Eating course will be launching NOVEMBER!! Join the waitlist to get a discount - Sign up HERE The point of the course is to help empower women to be able to be more mindful about foods and not have to track everything Subscribe to my Youtube Channel HERE . Studies cited • PMID: 37796222

Oct 23, 2023

This week i’ll be on a fun cruise with my family . In today’s episode i’m going over what I do on vacations leading up, on the vacation, and even some post vacation tips. Topics discussed : (00:07) - Welcome (00:58) - Context for my vacation (04:32) - What should you do if you're in a fat loss phase? (06:12) - Scarcity vs abundance mindsets (10:54) - Coaches aren't for a 3 week quick fix (13:42) - Seeing coaches where they thrive (20:35) - On vacation, stick to your routine (21:51) - Before the meal, drink water (22:39) - Eat slower (27:14) - Order exactly what you want (31:48) - Recap (32:41) - What about post-vacation? (37:34) - What about lifting on vacation? New Training program for glutes and delts beginning October 30th. This will be a mid volume that ends high volume by the end of the 8 week program. Need a quality training program? Sign up HERE for the LiftingLindsay app where you can train smart! There are home alternatives in the groups, OR choose the @home - 12 week Full Bodyrecomp plan under the ‘plans’ section! Train Smart! New training October 30th ! I have 4 and 5 day program options, including glute/delt specialized programs too! Come train with me! Training Programs based off of your Fat Loss or Muscle and Strength goals? Sign up here . Announcement!!! - From Macros to Mindful Eating course will be launching NOVEMBER!! Join the waitlist to get a discount - Sign up HERE The point of the course is to help empower women to be able to be more mindful about foods and not have to track everythingd Subscribe to my Youtube Channel HERE Studies cited: https://pubmed.ncbi.nlm.nih.gov/26100137/

Oct 20, 2023

Lift from HOME? Need a quality training program? Sign up HERE for the LiftingLindsay app where you can train smart! There are home alternatives in the groups, OR choose the @home - 12 week Full Bodyrecomp plan under the ‘plans’ section! Train Smart! Training Programs based off of your Fat Loss or Muscle and Strength goals? Sign up here . Topics Discussed : (00:07) - Welcome to the Caffeine Club (00:39) - Giving up caffeine for sleep (02:08) - Does caffeine help break down body fat? (03:49) - Lindsay is boring! Reading studies instead of Netflix (06:04) - How the body drops body fat (07:00) - Using fatty acids as energy (07:24) - How does body fat leave the body? (11:51) - So what does caffeine actually do? Announcement !!! From Macros to Mindful Eating course will be launching November!! Join the waitlist to get a discount - Sign up HERE The point of the course is to help empower women to be able to be more mindful about foods and not have to track everything Subscribe to my Youtube Channel HERE

Oct 18, 2023

Keto is a tactic individuals use to lose weight and increase their health. But how good is it at building muscle? In today’s episode we’ll break down a study that reviewed keto vs normal carb levels at maintenance, and see if there was any difference in muscle building. https://www.mdpi.com/2072-6643/13/2/374 Topics Discussed: (00:07) - Welcome (01:02) - Reading podcast reviews (06:05) - The results of the study (07:56) - Why do we want to build muscle? (10:52) - Explaining the study (12:50) - Pros and cons of the study (14:28) - What does this mean for you? (21:00) - Takeways Lift from HOME? Need a quality training program? Sign up HERE for the LiftingLindsay app where you can train smart! There are home alternatives in the groups, OR choose the @home - 12 week Full Bodyrecomp plan under the ‘plans’ section! Train Smart!

Oct 2, 2023

Does your body have a weight or body fast set point? Subscribe to my Youtube Channel HERE . Topics discussed : (00:09) - What does body fat set point mean? (01:31) - We do have more control than we think (04:21) - It's hard to know you're in it (06:45) - What is addiction? (11:36) - Is body fat set point a real thing? (13:57) - How does leptin work? (20:07) - The dual intervention fat settling point model (23:10) - Women thrive at higher body fat percentages than men (25:43) - How does this apply to you? (30:01) - Lifting weights helps (32:00) - Becoming active (40:00) - Change your environment by changing your identity Study reviewing set point models

Sep 25, 2023

Use Code LiftingLindsay when signing up for MacroFactor to save money! New training This week September 18th! it’s not too late to get started with us!! Sign up and Join the Fat Loss Group! I have 3, 4, and 5 day program options, including glute/delt specialized programs too! There are home alternatives for those that lift at home! Training Programs based off of your Fat Loss or Muscle and Strength goals? Sign up here . Announcement!!! From Macros to Mindful Eating course will be launching September!! Join the waitlist to get a discount - Sign up HERE . The point of the course is to help empower women to be able to be more mindful about foods and not have to track everything Subscribe to my Youtube Channel HERE .

Sep 22, 2023

I’m starting a new series where every Friday i’ll go over a new study, or cover a fitness fact that I often see taken to the extreme or just flat out wrong. Today we are discussing being hungrier around your period. Studies cited Topics Discussed : (00:07) - Welcome (00:34) - New training reminder (02:21) - Hormones are unique (04:14) - Why do people experience hunger before their period? (09:33) - The effects of an IUD (11:46) - Why I'm quoting a meta analysis (13:43) - Analysis of studies tracking metabolic changes (15:41) - Why is this important? (18:00) - Summing up so far (21:27) - How to look at this as the victor (23:50) - What can we do about it? Subscribe to my Youtube Channel HERE

Sep 18, 2023

New training TODAY September 11th! it’s not too late to get started with us!! I have 4 and 5 day program options, including glute/delt specialized programs too! Come train with me! Training Programs based off of your Fat Loss or Muscle and Strength goals? Sign up here . Topics Discussed: (00:07) - Do you need to be tracking carbs or fats? (01:09) - App info starting today (02:13) - Who needs to track fats and carbs? (07:32) - Explaining a few basics first (09:43) - How do you know what your calories are if you're just tracking protein? (12:44) - Why is there a discrepancy between calories and macros? (15:10) - Two kinds of fibre (16:19) - Does it matter if you track fibre? (22:24) - The pros of letting go of carbs and fats (32:49) - YouTube Links: IF vs regular calorie restriction - no difference in fat loss or metabolic factors Macrofactor app Announcement!!! - From Macros to Mindful Eating course will be launching September!! Join the waitlist to get a discount - Sign up HERE The point of the course is to help empower women to be able to be more mindful about foods and not have to track everything Subscribe to my Youtube Channel HERE

Sep 15, 2023

Physically Hungry or just Emotionally Hungry? Let’s find out today If you know how to tell the difference! New training Starting September 18th for the Fat Loss Group! Sign up here . Topics discussed : (00:07) - Welcome (01:42) - Spotting how things affect us (04:20) - The hunger and fullness scale (06:02) - Learning the pause (08:29) - How can you tell the difference between physical or emotional hunger? (16:37) - We cannot fill our emotional bucket with food (19:42) - Examples of stress relief (29:33) - New training program Announcement!!! From Macros to Mindful Eating course will be launching September!! Join the waitlist to get a discount - Sign up HERE The point of the course is to help empower women to be able to be more mindful about foods and not have to track everything Subscribe to my Youtube Channel HERE

Sep 13, 2023

Step 3 to stepping away from Tracking. Learning the Hunger and Fullness Scale. Click HERE to download a PDF of the scale. Topics discussed : (00:08) - Welcome (02:32) - How to take the course (05:33) - Explaining hunger and fullness scale (18:55) - A note about mindful eating and journaling (25:36) - App update Announcement!!! From Macros to Mindful Eating course will be launching September!! Join the waitlist to get a discount - Sign up HERE The point of the course is to help empower women to be able to be more mindful about foods and not have to track everything. New training Started September 11th! I have 4 and 5 day program options, including glute/delt specialized programs too! Come train with me! Training Programs based off of your Fat Loss or Muscle and Strength goals? Sign up here . Subscribe to my Youtube Channel HERE

Sep 11, 2023

Step 2 to stepping away from Tracking. Create your usual foods that are high protein that you rotate through, and write an eating schedule down! Topics discussed: (00:08) - Welcome (01:13) - Why I'm talking about this (03:10) - I wish I knew then what I know now (07:02) - Step 1 was finding maintenance (08:45) - Step away from macro tetris (13:20) - Being proactive (19:25) - My french toast (26:20) - Where to ask questions Links: Stepping Away from Tracking Part 1 Free Recipe Resource HERE Announcement!!! - From Macros to Mindful Eating course will be launching September!! Join the waitlist to get a discount - Sign up HERE The point of the course is to help empower women to be able to be more mindful about foods and not have to track everything New training Starts TODAY! September 11th! I have 4 and 5 day program options, including glute/delt specialized programs too! Come train with me! Training Programs based off of your Fat Loss or Muscle and Strength goals? Sign up here . Subscribe to my Youtube Channel HERE

Sep 8, 2023

I’m starting a new series where every Friday i’ll go over a new study, or cover a fitness fact that I often see taken to the extreme or just flat out wrong. Today we are discussing fed vs fasted cardio. Studies cited https://www.nature.com/articles/s41366-021-00993-1.pdf https://pubmed.ncbi.nlm.nih.gov/25429252/ Topics Discussed : (00:09) - Welcome (00:51) - Fasted vs Fed (05:27) - Studies cited (06:59) - There's no right or wrong New training Starts on September 11th! THIS MONDAY! I have 4 and 5 day program options, including glute/delt specialized programs too! Come train with me! Training Programs based off of your Fat Loss or Muscle and Strength goals? Sign up here . Announcement!!! - From Macros to Mindful Eating course will be launching September!! Join the waitlist to get a discount - Sign up HERE . The point of the course is to help empower women to be able to be more mindful about foods and not have to track everything Subscribe to my Youtube Channel HERE

Sep 4, 2023

Step 1 of a series i’ll be reviewing how to step away from tracking and how to prepare yourself for my course. Tracking is amazing, it’s a wonderful tool. But it should not be the end goal. We are not doing this to become trapped into tracking 24/7. The goal isn’t to become the best macro tracker either. It’s a tool. So let's use it wisely and know how to step away from it too. Topics discussed : (00:08) - Welcome (01:39) - Tracking is great for learning about meals (04:42) - From Macros to Mindfullness vs Intuitive Eating (10:44) - How can you prepare for mindful eating (13:59) - Learning how to rate your hunger and satisfaction (18:44) - How do I find maintenance? (27:56) - What is a lifestyle that I feel comfortable with? Macrofactor Announcement!!! From Macros to Mindful Eating course will be launching September!! Join the waitlist to get a discount - Sign up HERE The point of the course is to help empower women to be able to be more mindful about foods and not have to track everything New training Starts on September 11th! NEXT MONDAY! I have 4 and 5 day program options, including glute/delt specialized programs too! Come train with me! Training Programs based off of your Fat Loss or Muscle and Strength goals? Sign up here . Subscribe to my Youtube Channel HERE

Aug 28, 2023

How much does exercise contribute to fat loss? How can you look at energy balance? Topics discussed : (00:09) - How does cardio contribute to fat loss? (01:19) - Looking at energy balance (05:59) - A note on fidgeting (07:18) - Don't fixate on the gym (09:57) - Energy deficit causes fat loss (11:02) - How much energy is burned doing different activities (13:34) - Starting with someone who is sedentary all day (16:56) - You cannot outrun the fork (17:55) - Covering EPOC (26:54) - Recovery (30:57) - How does your lifestyle impact recovery? (42:04) - Some practical applications Studies referenced : Calorie per activity study EPOC study Announcement!!! - From Macros to Mindful Eating course will be launching September 15th! Join the waitlist to get a discount - Sign up HERE . The point of the course is to help empower women to be able to be more mindful about foods and not have to track everything. Need Optimized Training Programs based off of your Fat Loss or Muscle and Strength goals? Sign up here . Subscribe to my Youtube Channel HERE .

Aug 21, 2023

Let's talk about some myths and facts around how long you should wait before you can train a muscle again. Topics Discussed: (00:08) - Talking about recovery (02:33) - What is 48 - 72 hours based off? (10:45) - What affects recovery? (18:27) - You don't need to take it to failure every time (25:15) - Sleep is very important (30:44) - Stress levels Links: Stress study referenced in episode Want optimized training programs? You have enough to think about, let me do all your training programming for you. Sign up HERE for optimized training, no matter the goal. Training programs include home alternatives. I have 3,4 & 5 day programs. You can also upload videos for form reviews done by me in the VIP Facebook group Facebook group includes monthly challenges to take your health to the next level and have a chance to win prizes too!

Aug 14, 2023

*** CORRECTION FROM AN ERROR IN THE EPISODE - I Misspoke and said zone 2 was 70-80% but it's 60-70%!!! Ever wonder what are the minimums to protein, cardio, steps, training? I cover it all here. We usually talk about health and fitness in terms of what’s best. That’s great! But what about when we feel like we want to make things a priority but want to make sure they dont take over our lives, or we don’t have time to put in towards our lifting or cardio we used to? Here are some ways we can fight the all or nothing mindset. We can put in minimums. AND remember we don’t need to hit these all ALL the time, we can choose the ones that mean the most to us, but they will keep us on the right path. Topics Discussed: (00:08) - Welcome (01:14) - Context matters (03:56) - The minimum effective dose (07:37) - Minimum amounts of protein (15:56) - Minimum effective dose for steps (21:41) - Minimum effective dose for cardio (30:38) - Minimum effective dose for lifting (39:25) - How does this all come together? (49:06) - A note on combo moves Links: Dr. Stacy Sims / Instagram Lifting Lindsay episode on Steps Want optimized training programs? You have enough to think about, let me do all your training programming for you. Sign up HERE for optimized training, no matter the goal. Training programs include home alternatives. I have 3,4 & 5 day programs. You can also upload videos for form reviews done by me in the VIP Facebook group Facebook group includes monthly challenges to take your health to the next level and have a chance to win prizes too!

Jul 23, 2023

BIG ANNOUNCEMENT!!! I’m so excited to announce my new Biomechanics Course. Link HERE to join! I teach Anatomy and the physics of lifting. This will help any gym enthusiast to train smarter or any coach to help their clients improve their own training too! Use Code PODCAST23 - for 20% off!! As a thank you for all of you who listen to and support my podcast. LOVE YOU ALL!!! Today's episode I discuss 2 things Removing my IUD and the hormonal shifts I experienced. How I didn't lose ground even when I was completely unmotivated with food, lifting, etc. NEW TRAINING Starts Monday July 24th! This is my personal training under Train With Me on the app. It's a glute and delt emphasis program. 5x a week & includes home alternatives. Click Here to join!

Jul 17, 2023

Today we have Brad Jensen. I love Brad, if you dont follow him on Instagram you are missing out. He has an incredible story about finding overall health in body, mind, and spirit as he faced getting sober. He has a growth mindset and is always trying to become his best self, and to encourage others to do the same. He has some great insights into a lot of the new drugs that have been coming out for fat loss, and I’m excited to have him on to chat more about it! This is an important episode I believe should be shared as these fat loss drugs are becoming so common. Keep in mind, neither Brad nor I are against these things, it’s more how we use them, and what are the after effects that we wanted to talk about, and caution about. Topics Discussed: (00:07) - Tech fun recording podcasts (01:57) - Walking through IVF (03:16) - Studying fat loss drugs (06:43) - Are the drugs safe? (17:26) - Are the drugs for people wanting to lose smaller amounts of weight? (22:36) - Don't go for quick fixes, what can you maintain? (31:04) - People changed their identity (41:37) - Being raised on soup or no sugar diets (43:54) - Brad's experience competing (50:42) - What Brad's up to now BIG ANNOUNCEMENT!!! I’m so excited to announce my new Biomechanics Course. I teach Anatomy and the physics of lifting. This will help any gym enthusiast to train smarter or any coach to help their clients improve their own training too! Use Code PODCAST23 - for 20% off!! As a thank you for all of you who listen to and support my podcast. LOVE YOU ALL!!!

Jun 26, 2023

Gillis is brilliant when it comes to women’s hormonal health. I know you guys are going to love this conversations about cortisol and its impact on fat loss and weight gain. Topics discussed: (00:06) - Welcome (01:12) - Who is Gillis Pellegrin? (06:43) - Having the answers that people don't always want to hear (08:51) - Reducing your guess work with knowledge (13:59) - Education on cortisol (16:25) - Sleep and stress are key (19:22) - People adapt to situations as the new normal (21:31) - Does cortisol influence fat loss or muscle gain? (34:04) - How do you help clients deal with stress? (39:25) - What's the magic pill for stress? (40:43) - No is a complete sentence (43:48) - Wants or needs (44:43) - How does cortisol effect hormones? (49:53) - If you have low t3 conversion, does that impact ability to put on muscle? (55:55) - Getting a testestorne pellet Want optimized training programs? You have enough to think about, let me do all your training programming for you. Sign up HERE for optimized training, no matter the goal. Training programs include home alternatives. I have 3,4 & 5 day programs. You can also upload videos for form reviews done by me in the VIP Facebook group Facebook group includes monthly challenges to take your health to the next level and have a chance to win prizes too!

Jun 9, 2023

Alyssa Tyler is a new favorite fine of mine! 😊 And you are soon to find out why! She is absolutely brilliant and has a very deep understanding and passion for gut health. Topics: (00:06) - Welcome (01:24) - Introducing Alyssa Tyler (04:50) - IBS misdiagnosis (07:53) - Hormones vs GI issues (12:59) - Estrogen dominance and constipation (15:08) - Do we need to detox the liver? (21:47) - Bloating vs regular eating (30:58) - Laxatives and your bowels (35:39) - Does increased protein cause bloating? Follow Alyssa Tyler on Instagram . 2 liver detox's that were mentioned Medipure UltraClear Want optimized training programs? You have enough to think about, let me do all your training programming for you. Sign up HERE for optimized training, no matter the goal. Training programs include home alternatives. I have 3,4 & 5 day programs. You can also upload videos for form reviews done by me in the VIP Facebook group Facebook group includes monthly challenges to take your health to the next level and have a chance to win prizes too!

Jun 5, 2023

Follow Andrew on Instagram . Topics: (00:08) - Introducing Andrew Coates (00:40) - Do we speak to enthusiasts or coaches? (08:01) - Making it about the one (12:25) - Commenting on other people's videos (20:18) - Be careful who you attract (23:04) - To advertise or not? (27:57) - Coaching vs educating (36:05) - Why people struggle with workout consistency I want to encourage everyone to read through this article by Andrew. He cuts through all the major excuses we all give ourselves about why we are struggling to be consistent in our health and training goals. 5 Surprising Reasons Why You’re Struggling With Workout Consistency

May 29, 2023

Lets talk about made up problems and solutions that I often see in the fitness industry. Topics discussed: (00:18) - What are we talking about? (00:56) - Preface about goals (03:51) - Focus on what your body does for you (04:23) - What are hip dips? (08:16) - Exercises to create long, lean legs (12:11) - What are Bat wings? (18:58) - Our reference point should be ourselves Want optimized training programs? You have enough to think about, let me do all your training programming for you. Sign up HERE for optimized training, no matter the goal. Training programs include home alternatives. I have 3,4 & 5 day programs. You can also upload videos for form reviews done by me in the VIP Facebook group Facebook group includes monthly challenges to take your health to the next level and have a chance to win prizes too!

May 22, 2023

Meet Sarah Duvall. Her certification program on intra and post pregnancy corrective exercise is one of the best certifications i’ve taken. I am really excited to have her on the show and talk with her a little about her experience with prolapse and her suggestions for intro and post pregnancy exercises. Topics Discussed: (00:10) - Welcome Sarah Duvall (01:19) - What is Sarah Duvall's story? (04:02) - We aren't all prescribed the same process for healing (07:08) - Pressure management (13:07) - What does overloading look like? (16:06) - Do you have to do maintenance? (17:56) - What exercises should people avoid? (19:23) - What exercises should pregnant people stop? (24:09) - Lindsay's story of pregnancy and lifting (26:50) - Responding to the anti-form movement (32:21) - Don't say always (35:22) - Pelvic floor and squats (37:51) - Do we have to stretch? (44:56) - Dealing with diastasis recti (49:20) - Where to find out more about Dr. Sarah Duvall Follow her on Instagram @drsarahduvall . Want optimized training programs? You have enough to think about, let me do all your training programming for you. Sign up HERE for optimized training, no matter the goal. Training programs include home alternatives. I have 3,4 & 5 day programs. You can also upload videos for form reviews done by me in the VIP Facebook group Facebook group includes monthly challenges to take your health to the next level and have a chance to win prizes too!

May 15, 2023

Hearing Shannon Missimer's story of working towards gratitude, and taking care of yourself first so you can be better for your family. The Motion of Gratitude Our Story of gratitude Topics : (01:02) - Guest introduction (01:46) - Sneaky introverts (03:18) - Shannon's journey to gratitude (10:47) - Putting yourself first to be better for others (19:32) - The two extremes (22:53) - Morning routine (28:15) - How do people experience gratitude? (30:35) - We can rewire our brain (32:28) - Building a business around stepping into gratitude (35:37) - Where can people find Shannon Missimer? Walking bookclub - May-June’s book is The GRIT - by Angela Duckworth. Commit to walking 10 minutes a day and listening to it. That will help you add 1k steps to your day, AND help you learn to tackle the mind games of fitness and life. Join the LiftingLindsay Newsletter HERE to be notified of When we’ll have our Virtual bookclub meetup! All Day Hypertrophy Camp May 20th ! I’m so excited to get you confident in the gym with your lifts! Sign up HERE This is for anyone who has ever wondered if they were doing things right in the gym, or maybe you always feel your low back ache after your deadlifts or squats. We’ll have 3 hours of lecture and 3 hours on the gym floor training. I’m going to teach you all how to train SMART and with INTENSITY!

May 8, 2023

I LOVE supporting women owned small businesses! ESPECIALLY when I see that they are offering REAL services that can truly help others. This is exactly what I believe Rachel is doing. She is serving and helping, and I LOVE that! Topics in this episode: (00:08) - Welcome (01:01) - Finding each other over food instagram (03:22) - How did you start your journey? (06:00) - Why is food and fitness so triggering for people? (07:02) - How much do you spend for a family of 6? (08:02) - Start with meal planning (11:33) - Where you live affects costs (13:26) - Systems save people (14:32) - What if I don't have the time to meal plan? (18:46) - What about perishables? (20:16) - How simple are the meals? (24:21) - Snacks are expensive (29:40) - Where should I start? (32:36) - What's the next thing to do? (35:38) - What's the 3rd step? (38:57) - Where can people learn more about food planning? Follow Rachel Coons on Instagram . Walking bookclub - May-June’s book is The GRIT - by Angela Duckworth. Commit to walking 10 minutes a day and listening to it. That will help you add 1k steps to your day, AND help you learn to tackle the mind games of fitness and life. Join the LiftingLindsay Newsletter HERE to be notified of when we’ll have our Virtual bookclub meetup! All Day Hypertrophy Camp May 20th ! I’m so excited to get you confident in the gym with your lifts! Sign up HERE This is for anyone who has ever wondered if they were doing things right in the gym, or maybe you always feel your low back ache after your deadlifts or squats. We’ll have 3 hours of lecture and 3 hours on the gym floor training. I’m going to teach you all how to train SMART and with INTENSITY! A Proven Plan for Financial Success - Dave Ramsey Rachel Cruze on Instagram

May 5, 2023

Chatting with Caleb about how important your mind is when it comes to fitness goals. Learning to work with your body, instead of fighting against it. Learning to accept your body. Topics: (00:08) - Guest introduction (00:46) - Charcuterie thoughts (02:19) - Revisting our high school music(al) (06:14) - Changing your focus as a coach (10:16) - The discipline problem (15:08) - Aligning your goals with your values (20:03) - Stop working against your body, start working with your body (25:51) - Process oriented vs goal oriented (29:35) - Viewing happiness as a state of mind (30:46) - Here's what's wrong with "my body" (46:04) - Expressing your values in different ways All Day Hypertrophy Camp May 20th! I’m so excited to get you confident in the gym with your lifts! Sign up HERE This is for anyone who has ever wondered if they were doing things right in the gym, or maybe you always feel your low back ache after your deadlifts or squats. We’ll have 3 hours of lecture and 3 hours on the gym floor training. I’m going to teach you all how to train SMART and with INTENSITY! Want optimized training programs? You have enough to think about, let me do all your training programming for you. Sign up HERE for optimized training, no matter the goal. Training programs include home alternatives. I have 3,4 & 5 day programs. You can also upload videos for form reviews done by me in the VIP Facebook group Facebook group includes monthly challenges to take your health to the next level and have a chance to win prizes too!

May 1, 2023

Are you living in the gap or in the gains? Who do you let define your success? And how to redefine what you think of as success. Topics: (00:30) - What is a reference point? (01:53) - Starting an Instagram account (05:24) - The downside of social media (07:24) - Letting someone else create our goals for us (11:19) - Working towards pull ups (12:35) - Becoming self determined (15:55) - When your goals come from outside of you (19:35) - Don't allow yourself to be moved by extrinsic influences (21:38) - #vulnerable (29:41) - Figuring out if you've got into the gap (32:05) - Take inventory of who is defining your success New Training Starts on the LiftingLindsayApp May 6th! Sign up HERE Join the groups Muscle&Strength, or the Fat Loss Program, Whichever lines up better for your goals! They are 4x/wk Training with alternative exercises for those who lift at home! All Day Hypertrophy Camp May 20th in Utah ! Save $$ When you come with a friend! I ’m so excited to get you confident in the gym with your lifts! Sign up HERE This is for anyone who has ever wondered if they were doing things right in the gym, or maybe you always feel your low back ache after your deadlifts or squats. We’ll have 3 hours of lecture and 3 hours on the gym floor training. I’m going to teach you all how to train SMART and with INTENSITY! Want optimized training programs? You have enough to think about, let me do all your training programming for you. Sign up HERE for optimized training, no matter the goal. Training programs include home alternatives. I have 3,4 & 5 day programs. You can also upload videos for form reviews done by me in the VIP Facebook group\ Facebook group includes monthly challenges to take your health to the next level and have a chance to win prizes too!

Apr 24, 2023

I talk with Cody Moxley about optimizing exercise selection, what makes a good hypertrophy exercise, hip thrust vs glute bridge, and more! Topics: (01:24) - Who is Cody? (03:35) - Being more relatable to help people move forward (10:11) - What's the problem with optimization? (16:52) - What makes a good hypertrophy exercise? (24:59) - How do people figure out what's real vs one study? (35:30) - Hip thrust vs glute bridge (39:34) - Abductor extension thoughts (42:07) - Wide stance for glutes (47:54) - Does higher EMG equal more hypertrophy? (51:08) - Where to find out more about Cody and n1 Want optimized training programs? You have enough to think about, let me do all your training programming for you. Sign up HERE for optimized training, no matter the goal. Training programs include home alternatives. I have 3,4 & 5 day programs. You can also upload videos for form reviews done by me in the VIP Facebook group. Facebook group includes monthly challenges to take your health to the next level and have a chance to win prizes too! May 20th all day Hypertrophy Camp! I’m so excited to get you confident in the gym with your lifts! Sign up HERE This is for anyone who has ever wondered if they were doing things right in the gym, or maybe you always feel your low back ache after your deadlifts or squats. We’ll have 3 hours of lecture and 3 hours on the gym floor training. I’m going to teach you all how to train SMART and with INTENSITY!

Apr 21, 2023

I chat with Jordan Lips about the myths and facts surrounding reverse dieting. Topics: (00:33) - Audio book club (03:28) - Hypertrophy Camp (06:31) - Introducing Jordan Lips (07:19) - Honeymooning (09:00) - What is reverse dieting? (11:49) - Damaging your metabolism (13:07) - What happens when they get into a calorie deficit for a long period of time? (19:30) - Mental scarcity around food (31:57) - Are people sometimes referring to hormones? (37:51) - Hunger is hard to talk about (46:36) - Snacking and reverse dieting (54:40) - Closing thoughts BIG ANNOUNCEMENTS! Walking bookclub - Aprils book is The Gap and the Gain by Dan Sullivan & Dr. Benjamin Hardy. Commit to walking 10 minutes a day and listening to it. That will help you add 1k steps to your day, AND help you learn to tackle the mind games of fitness and life. Join the LiftingLindsay Newsletter HERE to be notified of When we’ll have our Virtual bookclub meetup! All Day Hypertrophy Camp May 20th ! I’m so excited to get you confident in the gym with your lifts! Sign up HERE This is for anyone who has ever wondered if they were doing things right in the gym, or maybe you always feel your low back ache after your deadlifts or squats. We’ll have 3 hours of lecture and 3 hours on the gym floor training. I’m going to teach you all how to train SMART and with INTENSITY! Want optimized training programs? You have enough to think about, let me do all your training programming for you. Sign up HERE for optimized training, no matter the goal. Training programs include home alternatives. I have 3,4 & 5 day programs. You can also upload videos for form reviews done by me in the VIP Facebook group Facebook group includes monthly challenges to take your health to the next level and have a chance to win prizes too!

Apr 17, 2023

Topics discussed: (00:16) - Thinking in isolation (02:37) - Bro science vs body science (06:04) - Find what you can do well (07:00) - We also do this with food (08:44) - Learning lifestyle with food (10:50) - Nobody should feel guilty about food (13:20) - If I eat salads and work out, isn't that enough? (19:12) - Cascading effect of working out (24:37) - Salad's don't always equal a healthy diet (31:20) - Where else am I thinking in isolation? BIG ANNOUNCEMENTS! NEW program starting TODAY on the app. It’s my personal program. It’s a glute and delt specialized lifting program. 5x a week with alternative exercise choices for those who lift at home! Click HERE to sign up and join the group Train With Me. SIGN UP AND COME TRAIN WITH ME! Walking bookclub - Aprils book is The Gap and the Gain by Dan Sullivan & Dr. Benjamin Hardy. Commit to walking 10 minutes a day and listening to it. That will help you add 1k steps to your day, AND help you learn to tackle the mind games of fitness and life. Join the LiftingLindsay Newsletter HERE to be notified of When we’ll have our Virtual bookclub meetup! All Day Hypertrophy Camp May 20th ! I’m so excited to get you confident in the gym with your lifts! Sign up HERE This is for anyone who has ever wondered if they were doing things right in the gym, or maybe you always feel your low back ache after your deadlifts or squats. We’ll have 3 hours of lecture and 3 hours on the gym floor training. I’m going to teach you all how to train SMART and with INTENSITY! Want optimized training programs? You have enough to think about, let me do all your training programming for you. Sign up HERE for optimized training, no matter the goal. Training programs include home alternatives. I have 3,4 & 5 day programs. You can also upload videos for form reviews done by me in the VIP Facebook group Facebook group includes monthly challenges to take your health to the next level and have a chance to win prizes too!

Apr 10, 2023

BIG ANNOUNCEMENTS! NEW program starting NEXT MONDAY on the app. It’s my personal program. It’s a glute and delt specialized lifting program. 5x a week with alternative exercise choices for those who lift at home! Click HERE to sign up and join the group Train With Me. Walking bookclub - Aprils book is The Gap and the Gain by Dan Sullivan & Dr. Benjamin Hardy . Commit to walking 10 minutes a day and listening to it. That will help you add 1k steps to your day, AND help you learn to tackle the mind games of fitness and life. Join the LiftingLindsay Newsletter HERE to be notified of When we’ll have our Virtual bookclub meetup! All Day Hypertrophy Camp May 20th ! I’m so excited to get you confident in the gym with your lifts! Sign up HERE This is for anyone who has ever wondered if they were doing things right in the gym, or maybe you always feel your low back ache after your deadlifts or squats. We’ll have 3 hours of lecture and 3 hours on the gym floor training. I’m going to teach you all how to train SMART and with INTENSITY! Topics in this episode: (00:08) - Two exciting announcements (07:16) - What is hunger? (12:31) - Starting where you're at and educating (14:51) - You can be in a healthy energy deficit and be hungry (18:45) - Think about budgeting (24:19) - What does intuitive eating look like? (27:50) - It's ok to say no Want optimized training programs? You have enough to think about, let me do all your training programming for you. Sign up HERE for optimized training, no matter the goal. Training programs include home alternatives. I have 3,4 & 5 day programs. You can also upload videos for form reviews done by me in the VIP Facebook group Facebook group includes monthly challenges to take your health to the next level and have a chance to win prizes too!

Apr 7, 2023

I’m excited to introduce you to Dr Joey Monuz. He has a PhD in nutrition and is an incredible educator and coach. Follow him on Instagram @ dr.joeymunoz (00:12) - Guest introduction (01:43) - Pet peeves of the fitness industry (05:32) - What is pump and lighting? (09:35) - Having a solid sense of self means you don't have to find it in a six pack (13:50) - Coaching is about managing expectations (18:53) - Being shaped by our experiences as kids (23:35) - Lifting weights improves every aspect of your life (25:13) - Diving into an ice bath (31:33) - Reading and understanding research (41:37) - How much you eat versus what you eat (47:12) - People love stories (52:14) - Where can you find more about Joey Monuz? Sign up HERE for the LiftingLindsay Newsletter so you never miss out on fitness and health brain gains! Want optimized training programs? You have enough to think about, let me do all your training programming for you. Sign up HERE for optimized training, no matter the goal. Training programs include home alternatives. I have 3,4 & 5 day programs. You can also upload videos for form reviews done by me in the VIP Facebook group Facebook group includes monthly challenges to take your health to the next level and have a chance to win prizes too!

Apr 3, 2023

Topics: (00:14) - A question I get all the time is... (02:12) - It comes down to how much you move (06:15) - Start from where you're at (09:35) - Release the pressure on ourselves to be her (10:14) - Relinquish the desire for the outcome she has (14:34) - What if it's not an either or (16:40) - What if you actually eat the same amount? (23:53) - Lining up our actions with our values (27:10) - It's hard to know what you need to know in fitness (32:29) - As humans, we crave connection Sign up HERE for the LiftingLindsay Newsletter so you never miss out on fitness and health brain gains! NEW Fat Loss and Muscle and Strength programs are Started on March 27th!! But it’s not too late to join! Click here To join!!!! You’ll get access to my BeStrong membership site where you can get recipes, and learn more about nutrition and training. App users can also upload videos in my private facebook group for free form reviews! It’s a safe place where we all come together to cheer each other on and become our strongest selves!

Mar 24, 2023

I am excited to introduce you all to Heather Adams. I think it’s really important that we follow people in fitness who have a goal of overall heath in mind and body, Heather is one of those! Today we chatted about before and after pics, and how they can negatively and positively affect us! (00:09) - Welcome (01:21) - Guest introduction (02:32) - Why aren't you posting a lot of before and after pictures? (06:12) - Why do people get reactive with before and after pics? (10:00) - Why don't I share my client's before and afters? (16:38) - Things that impact health (19:57) - We don't see the after after after photos (24:59) - Make it about ourselves instead of their accomplishments (28:14) - What's the benefit that it's giving you? (32:55) - Some of the comments I've recieved (34:57) - You look beautiful in both (47:12) - Be a cheerleader Follow Heather on instagram @heatheradams.fitness . Sign up HERE for the LiftingLindsay Newsletter so you never miss out on fitness and health brain gains! NEW Fat Loss and Muscle and Strength programs are Started on March 27th!! But it’s not too late to join! Click here To join!!!! You’ll get free access to my BeStrong membership site where you can get recipes, and learn more about nutrition and training. App users can also upload videos in my private facebook group for free form reviews! It’s a safe place where we all come together to cheer each other on and become our strongest selves!

Mar 20, 2023

There is a lot of confusion about creatine monohydrate. Today i’ll break down the basics that you need to know! I Personally use Bulk Supplement Creatine Monohydrate 5g daily. Purchase here . (00:09) - Introduction (00:46) - Follow up to breaking up with my husband as workout buddy (05:39) - Introvert or extrovert (09:01) - Showing up for yourself (12:01) - How is your training? Nutrition? (13:34) - What is creatine? (16:25) - Creatine and exercise (18:43) - 80 / 20 food rule (20:00) - Do you need to load creatine? (21:41) - Weight gain on creatine? (24:55) - Is creatine safe for kidneys? (28:17) - When should you take creatine? Sign up HERE for the LiftingLindsay Newsletter so you never miss out on fitness and health brain gains! NEW Fat Loss and Muscle and Strength programs are starting on March 27th!! Don’t miss out! Click here To join!!!! You’ll get free access to my BeStrong membership site where you can get recipes, and learn more about nutrition and training. App users can also upload videos in my private facebook group for free form reviews! It’s a safe place where we all come together to cheer each other on and become our strongest selves!

Mar 17, 2023

Amy Williams was on a dream vacation in Mexico, doing what she loves, lifting weights! The next thing she knew the tip of her finger had been taken off by falling weights, and she was being rushed to the hospital…. (00:06) - Welcome (02:09) - Introducing Amy Williams (04:07) - What was your experience like prepping for a competition? (07:38) - Health is for everybody, fitness may not be (13:40) - Lindsay's show prep (15:13) - Assesment before prepping (17:46) - What happened to Amy (24:42) - A lesson in unloading weights (30:22) - Being willing to ask for help (34:13) - People are hard to hate up close (38:17) - Clean up after yourself Need optimized programming? Click here For hypertrophy or fat loss specific programming! You’ll get free access to my BeStrong membership site where you can get recipes, and learn more about nutrition and training. App users can also upload videos in my private facebook group for free form reviews! It’s a safe place where we all come together to cheer each other on and become our strongest selves!

Mar 10, 2023

You may think you understand the important of steps as far as energy out goes, but there is SO MUCH MORE to it than that!!! Today’s Episode we are breaking down WHY we track steps, and what the research shows about different step averages in regards to your overall health and hitting your fitness goals. Topics: (00:24) - Mesocycle and Microcycle (01:57) - Versa Gripps (04:44) - Steps challenge and step knowledge (05:54) - Don't get weird about steps (07:35) - Step levels explained (10:31) - Why 8,000 steps? (13:15) - Benefits that are often overlooked (18:41) - What about 12,000? (22:21) - Does cardio count towards steps? (24:29) - Movement builds momentum (27:58) - Changing the story you tell about yourself (33:33) - Doing all or something (34:24) - It willl look different for everybody (37:46) - Suggestions from recent steps challenge (45:17) - Habit stacking (47:52) - Recapping the benefits of movement Sign up HERE for the LiftingLindsay Newsletter so you never miss out on fitness and health brain gains! Want optimized training programs? You have enough to think about, let me do all your training programming for you. Sign up HERE for optimized training, no matter the goal. Training programs include home alternatives. I have 3,4 & 5 day programs. You can also upload videos for form reviews done by me in the VIP Facebook group Facebook group includes monthly challenges to take your health to the next level and have a chance to win prizes too! Studies sited PMID: 29289613 Homeostatic and non-homeostatic appetite control along the spectrum of physical activity levels: An updated perspective Burton, H.M. and E.F. Coyle, Daily Step Count and Postprandial Fat Metabolism. Med Sci Sports Exerc, 2021. 53 (2): p. 333-340. Sullivan Bisson, A.N., S.A. Robinson, and M.E. Lachman, Walk to a better night of sleep: testing the relationship between physical activity and sleep . Sleep Health, 2019. 5 (5): Foright, R., et al., Effects of Exercise during Weight Loss Maintenance on Appetite Regulation in Women. Transl J Am Coll Sports Med, 2020. Foright, R.M., et al., Is regular exercise an effective strategy for weight loss maintenance? Physiol Behav, 2018. Mayer, J., P. Roy, and K.P. Mitra, Relation between caloric intake, body weight, and physical work: studies in an industrial male population in West Bengal. Am J Clin Nutr, 1956.

Mar 3, 2023

Paige Kumpf is a talented Trainer and Fat Loss coach. Follow her on Instagram at @trainerpaige to learn more about how to see results in simple practical ways that really work! (00:12) - Introducing Paige (01:35) - How do people go wrong with New Year's resolutions? (05:18) - What are things that set people up for failure? (09:12) - Dealing with unrealistic expectations (15:02) - Self awareness as a skill (20:45) - What helps people with consistency? (22:57) - Coaching people around sleep (31:29) - Workouts are easy, nutrition is the hard part for many (37:49) - What about collagen and protein? (39:55) - Is creatine a good supplement to take? (44:40) - What do you wish more women knew about health and fitness? Need optimized programming? Click here for hypertrophy or fat loss specific programming! You’ll get free access to my BeStrong membership site where you can get recipes, and learn more about nutrition and training. App users can also upload videos in my private facebook group for free form reviews! It’s a safe place where we all come together to cheer each other on and become our strongest selves!

Feb 24, 2023

I really respect Bryan and his open mind when it comes to exercise selection, program design, and diving into the research. He is an experienced lifter who knows his stuff! Today we had a fun conversation about training muscles at different lengths and fun ways we can progress our programs besides the usual adding sets and reps. I highly encourage you to give him a follow on Instagram @bryanboorstein , and check out at EvolvedTrainingSystems.com and ParagonTrainingMethods.com . Chapters: (00:24) - Who is Bryan Lindsay? (03:00) - What does Bryan do? (07:35) - What are some of your takeaways from working with N1? (12:45) - Clarifying what you're measuring is important (14:03) - Bryan's fav new back excercise (22:23) - What's your breakdown of the studies? (30:10) - What are some of Bryan's favorite movements? (36:31) - Playing around with progressions (42:14) - Muscle knows tension and not much else (45:08) - What's something you've changed your mind on? (51:26) - What are your thoughts on overloading biceps? (52:23) - Where you can find Bryan Need optimized programming? Click here For hypertrophy or fat loss specific programming! You’ll get free access to my BeStrong membership site where you can get recipes, and learn more about nutrition and training. App users can also upload videos in my private facebook group for free form reviews! It’s a safe place where we all come together to cheer each other on and become our strongest selves!

Feb 3, 2023

Meet Lindsey Newman! I love this woman and her amazing love for helping woman post pregnancy to fix Diastasis Recti and pelvic floor disfunction. You can follow Lindsey on instagram at @ lindscnewman . Chapters: (00:18) - Introduction of Linsdey (01:54) - What pushed you into fitness and pregnancy? (10:42) - Taking your mess and making it your message (11:58) - Learning to breath again (17:42) - All our bodies are different (24:59) - What do you qualify as a good workout? (26:22) - Posture and spine movement (33:55) - Moving in one range of motion (39:22) - Tips during pregnancy (41:41) - The two extremes of pregnancy (45:54) - Muscle moves bone (48:59) - Hamstring excercises for pregnant women (52:51) - How do you work on the mom pooch? (01:00:16) - Lack of representation in research Need optimized programming? Click here for hypertrophy or fat loss specific programming! You’ll get free access to my BeStrong membership site where you can get recipes, and learn more about nutrition and training. App users can also upload videos in my private facebook group for free form reviews! It’s a safe place where we all come together to cheer each other on and become our strongest selves!

Jan 27, 2023

I met Val Lusvardi toward the beginning of my fitness journey. She shared the same passion for diving deep into biomechanics, exercise selection, and program design. I’m so excited to have her on the show to chat about her experience reversing, and muscle growth. Need optimized programming? Click here for hypertrophy or fat loss specific programming! You’ll get free access to my BeStrong membership site where you can get recipes, and learn more about nutrition and training. App users can also upload videos in my private facebook group for free form reviews! It’s a safe place where we all come together to cheer each other on and become our strongest selves!

Jan 10, 2023

What you want is on the other side of hard. Learn to push through it! Today we go through how everyone's goals may require different 'hards'. Fat loss - you need to learn to say no to your wants in the moment. Need to learn to plan things better and push into the hard of changing your lifestyle Some peoples hard is learning to eat enough, to sit at maintenance while their mind or body heals. Muscle growth- Others will want more muscle and they need to be okay pushing into the difficulties that come from eating in a surplus and seeing the scale move up! Each persons journey requires something just a little different. Lets break it down today and learn to push into the hard, learn to Be The Buffalo :) ANNOUNCEMENT - Need a program that you can do at the gym or home that is training 3x a week?! I've got you covered. In the LiftingLindsay training app, under programs there is a new program that can be started any time. It's great for fat loss while in a calorie deficit, or if you are around maintenance or slightly above, you can use it for muscle and strength gains as well! It's a balanced program that focuses on progressive overload. Sign up HERE for optimized training

Jan 5, 2023

FREE MACRO PLAN when you sign up for the LiftingLindsay Training APP. DEAL ENDS SOON! JANUARY 6th will be the last day to sign up and get a free macro plan. Sign up HERE New Training started January first, but it's not too late to join. We have new training for the Fat Loss group as well as the Muscle and Strength group! No matter your goals I have an optimized training plan for YOU! Happy New years! This is a busy time of the year for me, i'm sure you can imagine why with everyone and their new health goals. I was interviewed in October by Brad Jensen from Key Nutrition. I really love our conversations, he is a great guy! We talk about hypertrophy, a little about exercise selection, glute exercises and genetics, and instagram craziness! Have a wonderful and happy January!

Dec 22, 2022

Today we discuss Protein absorption, Muscle protein synthesis (MPS), and how much protein you need daily. I also break this down to who needs to worry about what. There are things that newbies just don't need to worry about and can be overwhelming to them. I also talk about what more advanced lifters and clients should focus on. 3:58 - How much protein do you need for the day? 9:15 announcement - When you sign up for the LiftingLindsay Training App between Dec 26-January 7 you'll get a free macro plan too! Sign up HERE . 11:59 - protein absorption. Can the body really only absorb 20-30g of protein in one sitting? 14:05 - Protein isn't just for muscle, there are many jobs it has in the body 17:04 - what is Muscle Protein Synthesis 21:00 research based calculation for maximizing Muscle Protein Synthesis 23:47 Skewed vs Even distribution of protein for maximizing Muscle Protein Synthesis 30:58 - How to maximize muscle gains at maintenance ANNOUNCING ! New Fat loss and Muscle and Strength training programs are starting Monday January 2nd on the LiftingLindsay Training App. Sign up HERE to optimize your training for the new year! Train SMART!!! Also, when you sign up between December 26th - January 7th you get a free macros plan !! Research Cited https://medlineplus.gov/genetics/understanding/howgeneswork/protein/ Hudson, J.L., R.E.B. Iii, and W.W. Campbell, Protein Distribution and Muscle-Related Outcomes: Does the Evidence Support the Concept? Nutrients, 2020. https://examine.com/articles/how-much-protein-can-you-eat-in-one-sitting/#ref-29 Moore, D.R., Maximizing Post-exercise Anabolism: The Case for Relative Protein Intakes. Front Nutr, 2019. 6 : p. 147. Rieu, I, et al. "Leucine Supplementation Improves Muscle Protein Synthesis in Elderly Men Independently of Hyperaminoacidaemia." The Journal of Physiology 575.1 (2006): 305-15. Print. Norton, L. E., G. J. Wilson, D. K. Layman, C. J. Moulton, and P. J. Garlick. "Leucine Content of Dietary Proteins Is a Determinant of Postprandial Skeletal Muscle Protein Synthesis in Adult Rats." Nutrition & Metabolism 9.1 (2012): 67. Web. anabolic response Schoenfeld et al 2018⁣⁣ Norton et al 2017⁣⁣ Yasuda et al 2020 Fun back and forth from Eric Helms and Menno about protein in a diet - didn't talk about this in the podcast, but if you're a nerd it's a fun read to see how even some of the most brilliant people can disagree about protein :) https://mennohenselmans.com/eric-helms-protein/

Dec 5, 2022

Had a fantastic conversation about the state of the coaching industry with a newer Instagram friend Aram Grigorian. We discuss what we see clients struggle with when it comes to their consistency, why you need to work on the things you suck at, why I am building an empowering platform, and more! Time Stamps: (2:32) Lyle McDonald (3:53) Favorite Problems In the Fitness Industry (16:03) Going Through the Motions (18:49) Teaching “The Pause” (23:00) Working On Things You Suck At (30:13) Client Cancellation Story (40:30) My Empowering Platform (47:20) Excess and Overconsumption (53:28) Changing for the Rest of Your Life (54:50) Where to Find Aram Follow Aram on Instagram Aram is hosting a Coaches summit March 6-7, 2023 in Las Vegas. Click HERE to see more information and sign up to improve your coaching skills! Need help in the gym? Click HERE (liftinglindsay.com) for optimized training programs tailored for your goals whether that's fat loss or muscle and strength. Groups include alternative exercises for gym or at home! Specific at home programming is offered too!

Nov 28, 2022

Have you been hesitant lately to step out of your comfort zone? My hope is our conversation today with Marci will inspire you to take the next step, whatever that looks like for you! Marci Nevin is a Fitness and Nutrition coach with a movement focused lifestyle and a macro based nutrition approach. We talk about her story and how she started fitness and nutrition coaching, the advice she received from Jordan Syatt that helped her business explode, why the process of transformation is simple but definitely not easy, and much more! Time Stamps: (0:39) Marci’s Story (3:45) Jordan Syatt and Infographics (11:20) Intervention (19:47) Seeing Physical Results (23:38) Conversations About the Approach (36:40) Simple But Not Easy (53:35) Where to Find Marci —————————— Follow Marci on Instagram —————————— Need help in the gym? Click HERE (liftinglindsay.com) for optimized training programs tailored for your goals whether that's fat loss or muscle and strength. Groups include alternative exercises for gym or at home! Specific at home programming is offered too!

Nov 25, 2022

Your sugar addiction might be hiding something deeper… Today I am joined by someone I love very much and who I'm so proud of for opening up and being so vulnerable on this episode and that is my husband. I often talk about how excited I am for these episodes and I'm extra excited today. My husband Alex has competed in the past and has had his bouts with binge eating and other dopamine related issues. He joins me to share what he's learned throughout his journey and how it can help you manage your dopamine levels and understand the root cause of the actions you don't want to partake in. Time Stamps: (1:00) Married… 10+ Years? (3:17) Alex Isn’t Just My Husband (8:28) Eating 10 Pop Tarts (10:54) The Source of Dopamine (12:46) Cheese Ball Example (17:17) Shame (20:42) What This Looks Like in Real Life (28:42) Mindfulness (32:28) Funereal Thoughts (35:39) Power in the Pause (47:30) The Should Storms (54:24) Managing Your Dopamine (57:25) Self Care (1:03:50) Permission to Let Go —————————— New Fat Loss Group training started on Nov 14th. It’s a 7 week program that can also be started November 28th too. It’s a hybrid strength and metabolic program NEW Muscle and Strength training started on Nov 14th. It’s a 7 week program that can also be started November 28th too. It’s purely hypertrophy program for those who want to maximize their muscle and strength gains Click HERE (liftinglindsay.com) to sign up. Training is 4x a week, the fat loss group includes Cardio suggestions. Groups include alternative exercises for gym or at home! Specific at home programming is offered too!

Nov 21, 2022

Weight gain isn't inevitable this time of year! While this time of year can bring up a lot of emotions around food and understandably so, I want to remind you that it is only a few meals out of the season and there are strategies you can use to prevent weight gain over the holidays. I want to share what I share with my clients about this time of year along with my past experience and what I do now. Time Stamps: (0:25) An Accumulation of Decisions (2:50) The Little Stuff Adds Up (5:30) Answering a Few Questions About New Programs (8:15) Nickeling and Diming Your Nutrition Away (9:50) Controlling Your Environment (11:18) Choosing Realistic Goals (15:47) My Family’s 24 Hour Salad (18:20) I’m a Pie Snob (23:26) You Don’t Have to Eat All of It (23:55) My Goals During the Holidays (25:08) Tracking at Maintenance During the Holidays (29:27) Looking Outside of Yourself —————————— New Fat Loss Group training started on Nov 14th. It’s a 7 week program that can also be started November 28th too. It’s a hybrid strength and metabolic program NEW Muscle and Strength training started on Nov 14th. It’s a 7 week program that can also be started November 28th too. It’s purely hypertrophy program for those who want to maximize their muscle and strength gains Click HERE (liftinglindsay.com) to sign up. Training is 4x a week, the fat loss group includes Cardio suggestions. Groups include alternative exercises for gym or at home! Specific at home programming is offered too!

Nov 14, 2022

Rival camps exist between the "evidence-based" coaches and the "bro-science" anecdote coaches in the health and fitness world and I have a fantastic guest today to breakdown the "truth" when it comes to training, hypertrophy, biomechanics, and more! Ben Yanes is the creator of the Modern Meathead Community, a platform to understand the anatomy of all the major muscles in the body and how to apply that anatomy to training. We talk about being science based, stretching, squats, and much more! Time Stamps: (0:42) Who is Ben? (4:10) Having an Exercise Science Background and Developing Experience (14:08) Being Science Based (20:15) Embracing Uncertainty (37:04) The Pendulum Swing (43:00) Stretching (48:48) Tightness and Understanding The Individual (55:00) The Squat (1:01:58) Bands Around the Knees (1:13:06) Ben’s Ebook and Where To Find Him —————————— Follow Ben on Instagram —————————— Need help in the gym? Click HERE (liftinglindsay.com) for optimized training programs tailored for your goals whether that's fat loss or muscle and strength. Groups include alternative exercises for gym or at home! Specific at home programming is offered too!

Nov 7, 2022

The typical narrative when it comes to phases is you need to either be building or cutting. The constant back and forth between a caloric deficient and a caloric surplus. If you've listened to the last few episodes, you know there's a third option too where a lot of magic happens. That is the maintenance phase and there is so much work to do there as well. While this isn't an episode on maintenance, it's an episode on what phase you should be in for your goals. Time Stamps: (0:17) What Phase Should I Be In? (3:07) I Know Maintenance Isn’t Sexy (6:08) Looking At My Body Like I Look At My Kids (7:48) Caloric Surplus (10:14) Our Mental and Emotional Needs (14:48) The Last 3-6 Months (16:16) We Aren’t Robots (21:18) You’re Not Going to Starve --------------------- *NEW* The BeStrong fitness and health learning portal is now up and running! I’m so excited about it! If you have enjoyed my podcasts you are going to LOVE BeStrong. It is filled with lessons to help you… - learn the basics of nutrition, including, Energy balance, reversing, fat loss phases, Building, and how to choose and set up each fitness phase. - Training lessons to help you get the most out of your training - My favorite recipes - BeStrong is included with your training app membership. Sign up HERE

Nov 4, 2022

I am so excited to have Won Dolegowski on the show today to talk about ironically very similar topics I've covered recently on the show! Won is a Doctorate of Pharmacy and graduated from Southern Nevada in 2007. She left her former pharmaceutical career to pursue health-coaching full-time and is currently working as a certified personal trainer and nutrition coach and applies a functional health approach to all of her clients. We talk about living at maintenance, how to make fitness and health a lifestyle, understanding fluctuations on the scale, and much more! Time Stamps: (2:50) Won’s Introduction to Fitness (6:00) Living At Maintenance (15:50) Shifting Focus to Maintenance (19:30) Still So Much Work At Maintenance (20:55) The Fluctuation of the Scale (28:28) The Building Phase (31:30) Suggestions For Feeling The Fluff (39:54) Making It A Lifestyle (49:50) Where to Find Won —————————— Follow Won On Instagram —————————— *NEW* The BeStrong fitness and health learning portal is now up and running! I’m so excited about it! If you have enjoyed my podcasts you are going to LOVE BeStrong. It is filled with lessons to help you… - learn the basics of nutrition, including, Energy balance, reversing, fat loss phases, Building, and how to choose and set up each fitness phase. - Training lessons to help you get the most out of your training - My favorite recipes - BeStrong is included with your training app membership. Sign up HERE

Oct 31, 2022

Before we talk about why I love the maintenance approach and why I think you should give it a try, I want to talk about social media. I am officially as of now on Tiktok (I know). I'm not sure how I feel about it and I know I'm not the only one who has their issues when it comes to social media. Especially with the generation growing up on it, it has the potential to be super toxic. I'll keep you updated on my Tiktok use but wanted to share my thoughts before I dove into this important topic. As far as maintenance, I want to share why I love the maintenance approach, give you a client example, and share an interesting study on maintenance calories and weight loss. Time Stamps: (0:16) Big Things Are Happening Over Here! (0:49) I’m Officially on TikTok and My Thoughts on Social Media (8:10) What Are Your Thoughts? (9:50) A Calorie Deficit (13:11) Why I Love the Maintenance Approach (14:20) Susan Client Example (20:48) Losing Weight and Maintenance (21:45) An Interesting Study (22:50) Recommendation (34:08) Let Me Know If You Have Any Questions! --------------------- *NEW* The BeStrong fitness and health learning portal is now up and running! I’m so excited about it! If you have enjoyed my podcasts you are going to LOVE BeStrong. It is filled with lessons to help you… - learn the basics of nutrition, including, Energy balance, reversing, fat loss phases, Building, and how to choose and set up each fitness phase. - Training lessons to help you get the most out of your training - My favorite recipes - BeStrong is included with your training app membership. Sign up HERE Study cited in show Martins, C., et al., Metabolic adaptation is not a major barrier to weight-loss maintenance. Am J Clin Nutr, 2020. 112(3): p. 558-565. LiftingLindsay Macro Calculator Macro Calculator Guide

Oct 28, 2022

You're in for a treat today! I have been following (mildly stalking) my guest on Instagram for awhile and been mistaken as her in the gym a few times. Lindsey Mathews aka @trainerlindsey on Instagram joins me today to discuss her story with competing, gaining 50 pounds in one year, and important hormone health topics. Time Stamps: (0:25) We Have Another Lindsey (5:23) 2018 Competing One Last Show (9:30) Gaining 50 Pounds in One Year (17:15) How to Know If It’s a Hormone Imbalance (21:50) TCH, T3, and T4 Process (26:30) Some Controversy (32:20) Lindsay’s Label (43:00) Where to Find Lindsey —————————— Follow Lindsey on Instagram —————————— Exciting NEWS! - our Membership site is LIVE!!! There is SO MUCH information on there and there will be continued information added to it every month. It currently has training and nutrition lessons on there. If you have enjoyed my podcasts you with LOVE the nutrition classes i give to help empower you to achieve your goals, whether that is fat loss, maintenance, or going into muscle building phases. It also includes my favorite recipes that i’ll continue to add to as i discover new yummy foods to add to my healthy BUT YUMMY kitchen go tos! The membership site is all part of the app, so if you are an app users you already have access. If you aren’t an app users you can click HERE to sign up. Need help in the gym? Click HERE (liftinglindsay.com) for optimized training programs tailored for your goals whether that's fat loss or muscle and strength. Groups include alternative exercises for gym or at home! Specific at home programming is offered too!

Oct 27, 2022

I'm so excited to announce the new learning portal BeStrong that Is part of your app membership now! I'll go over the basics of what you'll find on BeStrong, as well as break down new my New training program that starts on Monday October 31st! . BeStrong will continue to grow in new information every month! it includes Lessons on training and nutrition How to set up your nutritional phases for fat loss, maintenance, reversing, and builds My favorite recipes Q&A section (help me grow this section by adding in your questions!) You also get access to training programs on the LiftingLindsay Training App. Sign up HERE to start growing your health and fitness knowledge! New programming starts October 31st! Join the Group Train With Me on the app for access This is my personal programming! It is 4x a week with an optional 5th day for accessory work for those of you who want, but it isn't a need. It is a glute/delt emphasis program. Sign up HERE for the app and BeStrong to get access. Website includes example layout of app and training.

Oct 24, 2022

If you're thinking about doing a bulking or building phase when it comes to your training and nutrition, I want to share some truths with you. The biggest one being that bodybuilding is an extreme sport and you're putting your body under stressors it wasn't designed for from a day to day perspective. That's not to say you can't have great success with a bulk phase but you need to be ready for it. I want to share some of factors that will lead to great bulk phase and really consider whether you're ready or what you need to do in order to be ready. Time Stamps: (0:15) I Love What I Do (1:40) Earning a Build Phase/What is a Build Phase? (5:10) Bodybuilding is an Extreme Sport (7:35) Training Smart (9:23) Bicep Curl/Shoulder Press Combo Example (12:46) Glute Focus Example (14:45) Huge Red Flag: Not Tracking Weights (22:45) Pushing Yourself to Failure (27:44) Don’t Chase the Sore (34:10) My Website and Coaching --------------------- Need help knowing what to do in the gym? Or how to train smart at home? Sign up here (liftinglindsay.com) for Optimized training plans with the LiftingLindsay training app. Join the group Train With Me if you want to follow along with my personal training program (home alternative exercises available)

Oct 20, 2022

Energy balance vs hormones? Let's talk about why they both matter and I have one of the premier coaches in the space to talk about this topic. Sam Miller is the CEO of Metabolism School and Creator of the Functional Nutrition and Metabolism Specialization which allows students to become in demand coaches who solve complex and advanced hormone cases. Sam and I talk about what metabolism is, addressing chronic dieting issues, the big rocks for metabolic health, and much more! Time Stamps: (0:20) First Time I Found Sam (4:48) The Word “Metabolism” (7:53) Addressing Chronic Dieting (10:30) Sliding Down to Autoimmune Issues (15:22) Big Rocks for Metabolic Health (21:40) Going Beyond the Before/After Photo (28:13) Importance of Sleep (33:00) Strategies When Suffering From Lack of Sleep (36:32) Stress and Caffeine (38:20) Energy Balance vs Hormones (56:48) Building Phase/Caloric Surplus (58:30) Sam’s Upcoming Book (1:05:10) Where to Find Sam —————————— Follow Sam on Instagram Check Out Sam's Podcast - Sam Miller Science Check Out Sam's Book - Metabolism Made Simple —————————— NEW training group starting October 24th in the LiftingLindsay App. This is my personal program you can follow along with. It’s for the gym but includes at home alternatives so anyone can join! Hypertrophy program (progressive overload) that will last 6 weeks and have a little more training volume towards glutes and delts. It is 4x a week with an optional 5th day for those who like to train 5x a week. Click HERE (liftinglindsay.com) to sign up and then join the group Train With Me in the app!

Oct 17, 2022

I recently had a conversation with one of my clients that sparked this conversation and it has to do with this concept of a fixed vs a growth mindset specifically when it comes to fitness and health. What do I mean? Have you ever blamed your family genetics on why you don't have the body you want? Did you grow up in a household that taught you food restriction and you are continuing those lessons and not adopting new ones? It's easy to blame outside circumstances but you won't get the result you want by doing that. I will share my experience and how I adopted a growth mindset when it comes to my family food culture and my overall health and fitness. Time Stamps: (0:16) Today’s Episode is Brought to You By One of My Clients and A Conversation (2:20) Dental Hygienist Example of Growth vs Fixed Mindset (7:48) Being Taught Food Restriction Growing Up (8:58) Have You Been Blaming Genetics Too Much? (10:38) Avoiding Feelings (13:08) What is Your Family Food Culture? (16:55) What Do You Want to Change? --------------------- NEW training group starting October 24th in the LiftingLindsay App. This is my personal program you can follow along with. It’s for the gym but includes at home alternatives so anyone can join! Hypertrophy program (progressive overload) that will last 6 weeks and have a little more training volume towards glutes and delts. It is 4x a week with an optional 5th day for those who like to train 5x a week. Click HERE (liftinglindsay.com) to sign up and then join the group Train With Me in the app!

Oct 10, 2022

My guest today is here to dispel some nutrition myths and give us the truth about nutrition. Dr. Adrian Chavez holds a PhD in Nutrition and Health Promotion from Arizona State University, has over 5 years of experience working with over 1,000 clients, and helps simplify the science of nutrition and health to help his clients focus on what matters. We discuss the state of social media when it comes to nutrition information, continuous glucose monitors, artificial sweeteners, and so much more! Time Stamps: (0:42) Adrian’s Background (5:20) Growth on Social Media (12:20) Stories and Your Own Body (20:10) Using Fear and Manipulation on Social Media (36:09) Talking about Continuous Glucose Monitors (46:14) Artificial Sweeteners (53:07) Organic vs Non-Organic Foods (59:52) Where to Find Adrian (1:02:50) DM Me with Any Questions --------------------- Follow Adrian on Instagram --------------------- ANNOUNCING TWO NEW GROUPS TO MY TRAIN SMART WITH LIFTING LINDSAY APP! Fat loss group - This will be 4x a week and will be cycling through 6 training days. 4 hypertrophy training and 2 metabolic training days. At home alternative exercises available. Facebook VIP group for app users where i’ll personally check your form to help you build confidence in the gym. Muscle and Strength- New hypertrophy training cycle, upper body/lower body split. 4x a week training. Facebook VIP group for app users where i’ll personally check your form to help you build confidence in the gym. Link to purchase the app https://www.liftinglindsay.com/

Oct 3, 2022

Today's episode I hope is really fun for you and please feel free to reach out and share with me your thoughts and opinions! If you've been going to the gym for awhile, you start to pick up on etiquette that is either spoken or unspoken. I want to cover many gym etiquette areas and share with you my thoughts and experiences with them! Time Stamps: (0:20) Gym Etiquette (1:28) Recent Survey (3:14) Alternative Exercises (5:52) Wiping Machines/Benches Down (7:16) Putting Equipment Away (9:05) Standing In Front of the Dumbbell Rack (13:40) Blocking Someone’s View of Themselves (15:34) Dropping Dumbbells (18:00) Saving a Machine (22:49) Random Advice to Strangers (28:48) Making Noise (29:57) Cell Phones and Rest Periods (34:50) “I” “It” Relationship --------------------- ANNOUNCING TWO NEW GROUPS TO MY TRAIN SMART WITH LIFTING LINDSAY APP! Fat loss group - This will be 4x a week and will be cycling through 6 training days. 4 hypertrophy training and 2 metabolic training days. At home alternative exercises available. Facebook VIP group for app users where i’ll personally check your form to help you build confidence in the gym. Muscle and Strength- New hypertrophy training cycle, upper body/lower body split. 4x a week training. Facebook VIP group for app users where i’ll personally check your form to help you build confidence in the gym. Link to purchase the app https://www.liftinglindsay.com/

Sep 26, 2022

Are you moving the needle forward or merely being busy? Busy can feel like productivity but when you take a step back, you'll notice something. You have the same results, same excuses, and you've constantly jumped from one diet or exercise plan to another. If this sounds like you, it's okay! I've been there too and it's not too late to recognize this and make a change! I want to share with you some common busy vs productive actions I see with client's and in my own experience in the past, share what the big rocks you need to focus on and be productive with in your nutrition and exercise, and WHY PERFECTIONISM IS AN EXCUSE! Time Stamps: (0:06) Am I Busy or Productive? (1:22) Feeling Busy in Fitness But Not Getting Results? (2:45) Consequences of Misaligned Expectations (3:25) Breaking Down Busy vs Productive in the Mind (4:40) Perfectionism As An Excuse (6:13) Busy with Food (8:26) Diets and Being Busy (9:55) Overall Movement During the Day (12:35) Changing Exercises Constantly (14:55) Busy with Coaching (16:34) The Big Rock to Nutrition (18:32) The Importance of Walking, Sleep, and Protein (22:36) Supplements (24:10) Creatine Monohydrate (26:42) Where to Find Me Online --------------------- ANNOUNCING TWO NEW GROUPS TO MY TRAIN SMART WITH LIFTING LINDSAY APP! Fat loss group - This will be 4x a week and will be cycling through 6 training days. 4 hypertrophy training and 2 metabolic training days. At home alternative exercises available. Facebook VIP group for app users where i’ll personally check your form to help you build confidence in the gym. Muscle and Strength- New hypertrophy training cycle, upper body/lower body split. 4x a week training. Facebook VIP group for app users where i’ll personally check your form to help you build confidence in the gym. Link to purchase the app https://www.liftinglindsay.com/

Sep 19, 2022

Today's episode I break down what it means when people talk about exercises working a lengthened, mid, or short/contracted position of the muscle. Why should you care?! Because research shows that working muscle at certain lengths can provide more muscle growth. THATS AWESOME! The second half of the episode I give you advice on how to utilize this information when writing your own programming. I breakdown programming into... Primary exercises Supportive exercises Accessory exercises (only really needed for specialized training programming) This simple breakdown allows us to choose smart movements and not fill our programming with a bunch of junk volume. For those of you who would rather have someone else do all the thinking for you, click HERE to sign up for my optimized training programs. Train Smart! :) Follow me at liftinglindsay on Instagram

Sep 16, 2022

We are all human. We all have messy days. Don't let them break your emotional health. I actually believe that people get caught in the cycle of bad nutritional days all the time because they don't allow themselves to embrace the freedom that can come from the messy day. They get caught up in a should-storm of shame and judgement. The messy day can be used to help get them back on track and enjoy the process more if they emotionally learn to handle it better. Need help knowing what to do in the gym? Or how to train smart at home? Sign up here for Optimized training plans with the LiftingLindsay training app. Join the group Train With Me if you want to follow along with my personal training program (home alternative exercises available)

Sep 12, 2022

Many times life events come up and we may have to adjust our training. We might not be able to train as long and hard as before. Many woman ask me about this in terms to vacation and pregnancy. How can they not lose any progress during this time. The great news is maintaining muscle is actually easier than putting on muscle. ** NEW TRAINING STARTS SEPTEMBER 12TH -My personal training program is available on the LiftingLindsay APP for anyone to follow along with. Click HERE to sign up. After you sign up, and download the app go into the app and join the group called Train with Me. You can join and start any time. The training cycles last for 6 weeks and then a new program will be put into your training calendar so all you have to worry about is getting into the gym and working hard, and smart ;) Research cited in podcast https://www.ncbi.nlm.nih.gov/pubmed/21131862

Sep 7, 2022

One of the main roadblocks I see with individuals is a crippling sense of urgency and obsession with the outcome. Today we'll be discussing why this hurts more than helps, and how we can begin to identify it in ourselves and work on letting it go. NEW TRAINING PROGRAM STARTS SEPTEMBER 12th on the LiftingLindsay App. This is my personal program. It's training 4x a week, the training cycle lasts 6 weeks, and has alternative exercises for home training too. Join the group Train With Me. Sign up HERE Training App also includes hypertrophy programs for those who want to grow strength and muscle, or who are looking to maintain muscle while in a fat loss phase, as well as programming just for those training at home. Click HERE to learn more.

Aug 30, 2022

Can someone who has been lifting weights for awhile still experience body recomposition? Can we sit around maintenance and put on muscle and shed down a little body fat at the same time? Over the past 3 years I have been blessed to learn biomechanics and program design and mentor from some of the best in the industry. I have felt that my programming and my abilities to push myself have really grown and increased. I wanted to see if I tracked all my data really well through a dexa if it was possible for me, as a trained individual, to be able to really put my programming and training skills to the test. Could I put on muscle and drop fat at the same time sitting closer to my maintenance calories. I started my journey with a DEXA scan from DEXABODY. After 8 weeks I did another DEXA to see how things were moving. My weight was staying the same, but I felt changes. I share the DEXA results which are very interesting. in 4-6 weeks I will do 1 more DEXA to see how things end over the 12 week period. Use code 'LIFTINGLINDSAY' to save $20 on your DEXA with DEXABODY. Click here to schedule. NEED optimized Training? Click HERE to sign up for the LiftingLindsay App where you can access my personal programming that I do, or choose from my other groups and programs. Research cited Body Recomposition: Can Trained Individuals Build Muscle and Lose Fat at the Same Time More cited research - I talked about food fear mongering that goes on now a days. I am not a fan and it appears the more rigid the more likely we are to suffer negative consequences. Rigid control of eating behaviors in men and women is associated with more eating disorder symptoms and greater mood disturbances than was flexible control of eating behaviors (Timkho and Perone, 2005). A monotonous diet (such as one with little variety due to elimination of "forbidden" foods) triggers food cravings (Pelchat and Schaeffer, 2000), which has found to be associated with higher BMI and binge eating behaviors (Abilés et al., 2010; Moreno, Warren, Rodríguez, Fernández, & Cepeda-Benito, 2009). Rigid dieting control strategies have been found to be inversely correlated with dieting success, while flexible dieting control strategies has been found to be positively correlated with dieting success (Meule, Westenhöfer, and Kübler, 2011).

Aug 23, 2022

Should you get 8k steps in a day, or 10k or 12k? Does it matter and make a difference? What about waist trainers? Are they worth the money? And how accurate is that watch of yours at tracking calories burned? These are the main topics we'll dive into in today's episode. Need Optimized training programs that have QUALITY exercise selection? Click HERE to sign up for the LiftingLindsayAPP Electrolytes I talked about - Link HERE Research cited Watches overestimating calories burned (PMIDs 3495939, 35060915, & 32897239) Browne, J.D., et al., Lifestyle Modification Using a Wearable Biometric Ring and Guided Feedback Improve Sleep and Exercise Behaviors: A 12-Month Randomized, Placebo-Controlled Study. Front Physiol, 2021. 12 : p. 777874.

Aug 12, 2022

Reverse Dieting is actually a very new theory in the fitness industry. Listen today to find out what a reverse diet is, the why's behind it, and the hows and how to set up realistic expectations for it so that you can minimize fat increases post fat loss phase. NEW Optimized training starting August 15th. Sign up HERE to join. New program in Fat Loss group, as well as Muscle and Strength. Both are hypertrophy programming. The fat loss group has some metabolic work, as well as cardio suggestions. Research on RMR lowering post cut.... Leibel, R.L. and J. Hirsch, Diminished energy requirements in reduced-obese patients. Metabolism, 1984. 33(2): p. 164-70. Astrup, A., et al., Meta-analysis of resting metabolic rate in formerly obese subjects. Am J Clin Nutr, 1999. 69(6): p. 1117-22. Muller, M.J., et al., Metabolic adaptation to caloric restriction and subsequent refeeding: the Minnesota Starvation Experiment revisited. Am J Clin Nutr, 2015. 102(4): p. 807-19. Martins, C., et al., Metabolic adaptation is not a major barrier to weight-loss maintenance. Am J Clin Nutr, 2020. 112(3): p. 558-565. Martins, C., et al., Revisiting the Compensatory Theory as an explanatory model for relapse in obesity management. Am J Clin Nutr, 2020. 112(5): p. 1170-1179. Research showing overfeeding (independently) doesn't increase someone's RMR like so many claim on social media these days... Westerterp, K.R., Physical activity and body-weight regulation. Am J Clin Nutr, 2019. 110(4): p. 791-792. Johannsen, D.L., et al., Metabolic adaptation is not observed after 8 weeks of overfeeding but energy expenditure variability is associated with weight recovery. Am J Clin Nutr, 2019. 110(4): p. 805-813. Bray, G.A. and C. Bouchard, The biology of human overfeeding: A systematic review. Obes Rev, 2020.

Aug 8, 2022

It doesn't take much looking around on social media fitness accounts to see people lifting on bosu balls, combo exercises, and banding their knees for every glute exercise. Are these quality hypertrophy exercises though? Do they have a place in your training, and if so how?... I have learned that people can become very religious about certain influencers they follow, as well as certain exercises and ways of training. i'm here to only point to what the research, experience, and the anatomy in movement show. If you are a busy mom like me, I don't have time to waste in the gym. I love training but I want it to be as optimal as possible. That will make exercise selection very important when we want results and have specific goals. **NEW** FAT LOSS & STRENGTH training programs start AUGUST 15th on the training APP!! Need optimized Training Programs? Sign up for the LiftingLindsay Training App HERE Follow on Instagram - LiftingLindsay Studies mentioned in podcast... -Anderson and Behm. (2004) Maintenance of EMG activity and loss of force output with instability. J Strength Cond Res -Koshida et al. (2008) Muscular outputs during dynamic bench press under stable versus unstable conditions. J Strength Cond Res - Banding knees for hip extension, N1 Study Click HERE - Abduction for lower glutes - glute max - Study Click HERE

Aug 1, 2022

It is very true that hitting our goals can be a bit easier when we have a support system around us, but if we really want something we are not going to hang everything on everyone around us understanding and supporting our every goal in life. Today we have a tough love conversation about how sometimes we do use this as an excuse for not going for what we want. We also talk about the importance of understanding the difference between needs and wants. This can actually be the missing piece to having a more healthy outlook on fitness and goal setting. Follow me on instagram at liftinglindsay Want smart and optimized training for the gym? Training that is aligned with your goals? Check out my training app HERE

Jul 22, 2022

I love testing out and trying new approaches and seeing how my body responds to different protocols. Last year I had some really good success with a full build approach (aka calorie surplus for an extended period). This year I want to see how my body will personally respond to a 3 month body-recomp approach (trying to get just a little bit of muscle, while losing a little bit of body fat at the same time). Although I do believe, and research has shown, that a trained lifter wont get as much muscle gains during a body recomp approach, and that it's a lot harder as your training age goes up, I want to test the waters and see how much I can and how my body personally will respond to this approach. As my knowledge of optimizing training, nutrition, and recovery has gone up, and as i've learned to work smart in the gym, i'm going to see if these things will help me edge out some more muscle gains during this next 3 month body-recomp approach. In this podcast I talk about... how to set up a body-recomp approach for a trained lifter how to manipulate nutrition or added cardio How we can really use flexible nutrition approaches What i'm looking for and how I will manipulate things as time goes on I have no expectations other than to watch and see how my body will respond. Need optimized training for home or gym? Click HERE to sign up for the LiftingLindsayApp I started my 12 week body-recomp with a DEXA scan, discussed in the episode. I'm working with DEXABody. if that's something that interests you, click HERE to schedule an appointment. Use code LIFTINGLINDSAY, for a $20 discount. I don't get anything for you using my code. I just asked them if there was a code my followers could use to save money :)

Jul 19, 2022

Muscle Building Phase - also know as a bulk or build. This Episode we break down what a specific muscle building phase of fitness looks like. What's the hard and easy of this particular phase. How can we make sure we are putting on more muscle than fat? What's the difference between doing body recomposition approach and maintenance vs a specific building phase Which is best for your goal, body recomp or building phase Need optimized training plans ? Click HERE to sign up for weightlifting plans that are tailored for your goals Creatine Monohydrate - I use BULK SUPPLEMENTS linked HERE I talked about DEXAs in this episode. I personally use DEXAs to track my progress over time. I'm located in Utah and use DEXABODY . Click HERE to sign up for a DEXA if that is something that interests you. Use Code LIFTINGLINDSAY to save $20. I don't get anything for you using my code. I've just asked them to provide me with a way to help save money for others :) Some of the research that was cited in the podcast... Longland, T.M., et al., Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial. Am J Clin Nutr, 2016. 103 (3): p. 738-46. Campbell, B.I., et al., Effects of High Versus Low Protein Intake on Body Composition and Maximal Strength in Aspiring Female Physique Athletes Engaging in an 8-Week Resistance Training Program. Int J Sport Nutr Exerc Metab, 2018. 28 (6): p. 580-585. Barakat, C., et al., Body Recomposition: Can Trained Individuals Build Muscle and Lose Fat at the Same Time? Journal of Strength and Conditioning Research, 2020. 42 (5): p. 7-21. Slater et al. “is an Energy Surplus Required to Maximize Skeletal Muscle Hypertrophy Associated With Resistance Training.” 2019

Jul 11, 2022

Do you find yourself getting off track and then saying "i'll start again tomorrow". Or, "i'll start again Monday!" STOP ! Choose to be the person you want to be starting NOW ! Follow me on Instagram at LiftingLindsay Want optimized training plans for home or gym? Sign up HERE

Jul 6, 2022

You can have a lot of success coaching yourself through fitness. The hardest part is conquering the mind game of it all! Today I'll give you tips on how to do just that! We'll be talking about ... Why we overreact to small things during our fitness journey and how we can understand whats happening in our brain, and how we can more appropriately react. The power of thought and meditation Messing up, and how it's part of the game of success when we learn from it Motivation isn't key, it's systems that lead toward success Need help in the gym? Click HERE for optimized training programs tailored for your goals whether thats fat loss or muscle and strength. Follow me at liftinglindsay on instagram for more tips!

Jun 30, 2022

We work hard for our fitness goals, will surgery, pregnancy, vacations, etc, take all that away from you? Clients always ask, "I can't lift for a few weeks, will I Iose all my gains?" "I'm going on vacation, if I don't track, will I lose all my fat loss progress?" Today's podcast we'll be talking about ... Will you lose all your fat loss during a vacation? Will you lose muscle stepping out of the gym for a week, two, four...etc. How to handle vacations? Bring the scale, track? Or leave it at home... spoiler, I never will promote obsessive extremes... ;) Need Optimized Training Plans tailored for you goals? Click HERE for the LiftingLindsay APP Follow me on instagram @liftinglindsay

Jun 16, 2022

Which are better exercises for muscle growth? Compound or isolation exercises? Should you train a muscle 2x a week or 4x for maximum growth? This episode we'll break down these 2 questions so that you can train smarter! Single Vs Multi-Joint analysis - Which works better for hypertrophy, Read HERE Equal-Volume Strength Training With Different Training Frequencies Induces Similar Muscle Hypertrophy and Strength Improvement in Trained Participants, Read research HERE Need quality training programs that fit your goal? Sign up HERE for the LiftingLindsayApp - train smart!

Jun 7, 2022

In today's episode you will learn how to set up your nutrition for a successful fat loss phase. Learn steps to set up a good timeline Learn how to figure out calories, protein, fats, and carbs in a way that will help you feel your best and match things to training. Learn how to manipulate energy in or energy out when you face a plateau (we try to overcomplicate this with thinking we need to do HIIT over walking, or cardio. But truth is if we just manipulate this in ways we enjoy, and are consistent, we'll hit our goals!) Click HERE for access to my Macro/TDEE Calculator Click HERE for a breakdown video on how to successfully use the calculator Need optimized training plans to hit your goals? Click HERE to sign up for the LiftingLindsay Training App Interested in coaching? Click HERE to see different options and get on the waitlist. I only work from my waitlist. As soon as there is an opening I will send out an email/text and the first who sign up get the spots.

Jun 4, 2022

The Science of fat loss is really simple, but then why is it so hard? Today's episode I breakdown the many things the body does without us realizing it that can impact our fat loss. When we understand this it makes it easier to understand why we hit plateaus and why for many of us our goals require more cognitive oversight over the energy in and energy out equation. (Sorry about the sound quality with todays episode. I spent 2 weeks trying to get this recorded. Between technical issues and losing my voice 2x I had to accept the lower sound quality. Wish me better luck going forward ;) ha ha!) 2:00 - Not all fitness information applies to everyone. 17:00 - Why fat loss is so hard 18:19 - "I'm working out hard, eating really healthy, but not losing any weight. Why?!" 31:09 - is there really any special benefits to keto & intermittent fasting when it comes to fat loss? Click here to sign up for optimized training programs through the LiftingLindsay Training App Follow LiftingLindsay on Instagram Be sure to check out Part 2 where we talk about how to go about setting yourself up for your fat loss phase

May 17, 2022

Part 2 of our series on Maintenance. Today i'll be walking you through how to step away from tracking all the time, and learning to trust yourself with mindful eating. I cover topics like Why we have to worry about foods when our grandparents didn't have to. How we emotionally use foods. What is the price tag you have to pay for your goals? are you willing to pay that? How to move from tracking all the time into a more mindful approach, while listen tips and tricks I use to not track during maintenance. I talked about 2 macro recipe women I LOVE! Elyse has a monthly membership where she releases new DELICIOUS foods every month to help you stay on track with your fitness goals. Click HERE to sign up. I love having her membership. Lillie is another one I have mentioned before that I really love! Click HERE for her blog full of recipes Need OPTIMIZED programming for the gym? Click HERE to sign up for my training app. You train 4x a week for around 1 hour each time. You can choose between fat loss or muscle and strength programs. I also have my current program always on there under the Train With Me Group.

May 10, 2022

This is the first part of my new series going over each phase in fitness, from fat loss phase, to reverse diets, and the building/bulking phase. BUT First we need to learn all we can about maintenance. It's where everything begins. It's the foundation for all other phases. Maintenance is often completely ignored, but is a critical phase within our fitness journey. Today's episode we will discuss: Why maintenance is so important What it is How to figure out your maintenance calories How long we need to spend there Once you have listened to the podcast, i'll be compiling questions for a Q&A Episode i'll record this week. ( May 9th - 16th, 2022) DM me questions at liftinglindsay on Instagram if you want them answered in the Part 3 Q&A. For those who are interested in using my Macro Calculator (TDEE Calculator) click HERE Click HERE for for a video guide on how to use the macro calculator (TDEE Calculator) Want optimized training programs? Click HERE to sign up. I have spent years mentoring under some of the most brilliant in the fitness industry to hone in my craft of program design. Let me worry about the details, you just get in and work hard and see results!

May 3, 2022

Can you build muscle and lose body fat at the same time? This is referred to as Body Recomposition, and probably is the most common question I get. The answer is yes, BUT, depending on the individual it may or may not be the best approach to take. In todays episode we discuss... How health is for everyone, but fitness is not. How it's essential for woman to allow their bodies to fluctuate and to be okay with it. Who Body Recomposition might work best for How to optimize Body Recomposition with nutrition, training, and recovery. Need help with training smart in the gym? Sign up HERE

Apr 22, 2022

As a coach I have people send me pictures saying "I want to look like her". Most of us understand we shouldn't compare. Most understand we have different genetics. But many think that if they work hard enough they can change their genetics to look like someone else. Today we break down genetics into a productive conversation to help give woman understanding more and minimize frustration in their fitness journey. Many woman also are afraid to lift heavy because they don't want bigger legs, or they feel they grow 'too fast'. We discuss this in detail about how we can achieve the goals we want! Need optimized training to hit your goals? Click HERE to get access to Lindsay's knowledge and training APP. Follow Lindsay on Instagram - liftinglindsay

Apr 18, 2022

'Working out' a ton, but not seeing the results you want to? Yes nutrition is important, but maybe the type of activities you're choosing in the gym are not leading toward your desired goals. Today we go over what the difference is between 'working out' and actual training. Working out is fun, but training gets you where you want to be. Other topics I discuss... Is putting someone in a calorie deficit, without prescribing any weight lifting program irresponsible as a coach? The answer might surprise you! How to tell the difference between someone with good genetics, vs coaching/trainers who actually know there stuff! How body fat is actually a GOOD THING even for aesthetic goals! Need optimized training programs? Click HERE to sign up for my training app! Coaching questions? Click HERE to see my coaching options. Have any other questions you want answered on my podcast? Message me on Instagram at liftinglindsay

Apr 14, 2022

Todays episode I'll answer the questions below... I cannot hit my macros within 5g. I’m usually too low or high or have to catch up on 50g+ of protein. Every time I eat, I feel like I need a sweet treat after and then spirals… help!! Lillie Eats & Tells, we can learn so much from others who have figured out how to get voluminous foods and make it taste amazing with high protein. I have all her recipe books and my whole family loves them! Purchase HERE , or check out all her free recipes on her blog HERE . I know I can’t spot reduce… but how do I ‘tone’ my (fill in the blank) which exercise will help it? If you can’t spot reduce your abs, why do ab exercises *some post pregnancy info about creating a healthy core canister* Is my metabolism broken? Do I need to reverse before I cut when I haven't been doing anything health wise for years? For more fitness and health information follow me on Instagram @liftinglindsay For information on my 1:1 coaching click HERE (currently only work off my waitlist) Want optimized weight lifting programs? Click HERE for access to my LiftingLindsay Training APP

Apr 11, 2022

Why do we reverse diet? What is the point and how can we go about doing it in a more optimal way for our mind and body? Today's episode I will be reviewing some basics of reverse dieting, as well as going over my personal approach, and varying approaches I take with clients. Additional insights How long should a reverse be Why does our maintenance change How is our metabolism affected during a cut, and by how much Maintenance is not a set number, it's a range How do we know our new maintenance How to move from tracking macros to mindful eating, during a reverse or at maintenance Need optimized training plans for muscle and strength, body recomp, or fat loss? Click HERE to sign up. Additional questions? Message me on Instagram at liftinglindsay . Click HERE for questions about personal coaching.

Apr 8, 2022

Have your macros in your daily food tracker ever not lined up with your calories? Have you ever walked around the grocery store and noticed all the products saying 'net carbs'?! What are net carbs vs total carbs, and which should you be tracking? Today's episode we'll discuss how the net carb idea took root and why we see it everywhere. We'll also talk about how it affects your tracking in MyFitnessPal, because it could be the reason why things are a bit off in there. Toward the end of the episode I give a few tips on what to do if you feel your nutrition plan isn't working. I lay out the questions I usually ask myself and clients before I make any adjustments to the nutrition plan. Other topics lightly discussed Low carb or high carb diets, which is best Is there a magic macro ratio Carbs and training, how we can feel our best Are sugar alcohols always free calories How volume of foods effects fullness and satiety Need optimized training programs for your goals of either fat loss or muscle and strength? Click HERE to check out the LiftingLindsay Training APP for optimized training programs for Home or Gym use. Questions about my coaching? Check out liftinglindsay.com

Apr 3, 2022

Did you finish your 12 or 18 week cut and still didn't reach your goals? What should you do? Today's episode we talk about how to know whether you should reverse diet and increase your calories to maintenance, or if you can keep going in your cut to see more fat loss results. We break it down into 2 ways of measuring; How is your mind doing? How is your body doing? Those each will determine the direction you should take. I also talk a bit about why it can be helpful to have a set time frame for a cut, and how we can get trapped in being really busy in fitness without being productive. Questions about the episode? Shoot me a DM on Instagram at liftinglindsay. If you have questions about my coaching , or my training app , visit liftinglindsay.com

Mar 25, 2022

When we have goals of dropping body fat we will face some hunger. In today’s episode we talk about why this happens, as well as some tips and how to set yourself up for a mindset of success during your cut when the hunger comes. Obviously when discussing hunger I am referring to responsible energy deficits and not abusive diets or nutritional behaviors. Please understand that health is for everyone, having goals in fitness of fat loss and achieving a more shredded or lean look may not be conducive to the mind of many woman. Need optimized training plans for your fat loss, or muscle and strength goals? Check out the LiftingLindsay App at liftinglindsay.com Need nutrition help? Check out Lindsay's coaching options HERE .

Mar 24, 2022

Today’s episode I break down my recent cut (12 week diet). I take it month by month telling you my approach, my nutrition, cardio, and training. My success, compliance, as well as a mistake I made that set my compliance and cut to spiral down. We also review how to know you need to reverse, and where I’ll be going from here in my fitness journey.

Mar 16, 2022

“Maturity is knowing that when your mood is down you should not trust the way you see yourself” - Yung Pueblo Too often women only focus on their emotions when they are menstruating, but throughout a 28(ish) day period our hormones are constantly shifting. These are often referred to as 4 seasons (Winter, Spring, Summer, Fall) These cause shifts within us physically and emotionally. Understanding these can lead us to act in power versus feeling like a ‘victim’ of a period once a month. I cover topics like: ⁃ Should I change my training during my period? ⁃ How energy levels shift ⁃ Can you lift more than 20lbs during pregnancy? ⁃ How to wisely build goals around these periods ⁃ How we use (or don't use) measuring tools for progress during these seasons ⁃ How one-nutrition-strategy coaches limit themselves and clients Need optimized quality training?? - www.liftinglindsay.com Instagram : @liftinglindsay

Mar 10, 2022

I know how it feels to feel your body is broken, feel frustrated and feel like everything is stacked against you and your goals. Join me in todays episode where I walk you through my health story and how turning to fitness changed me from the inside out. I walk you through my personal story of heartbreaking infertility, learning of my Hashimoto's and hypothyroidism, and years of sever low back pain that stopped me from running. All of these things ended up pointing me in a different direction. I learned how to find health and strength. Looking back I’m grateful for this journey. I talk about how we feel a pull to be a victim, and how we can over come that. How we can live in our higher self vs one that is swayed by all the things that are out of our control. *warning - I’m a cryer I may get a little emotional as I revisit my story.

Mar 2, 2022

In this episode we talk about lowering fitness frustrations and actually hitting our goals. We discuss how to line up our body and goals with our nutrition and training, to make fitness more enjoyable and successful! I cover 2 really frequent questions … "Can I hit my goals by following my nutrition around 80% or do I need to be closer to 100%?" "I only have 30 minutes a day to workout, is that enough to hit my goals?" Many fitness influencers say you only need to follow a plan around 80% to achieve success. Is this true?! And others say just 15-30 minutes a day is all it takes. As usual the answer is closer to… well, it depends…

Feb 23, 2022

A question I recently got on instagram - "What do your kids think of your lifestyle in regards to watching you weigh all your food all the time?" Other people have asked "are you worried you are teaching your children the wrong things?" These are amazing questions and need to be addressed. They usually come from a lack of understanding of what my lifestyle is like day to day. Today we'll discuss how I manage healthy lifestyle and what my lifestyle really is in regards to my foods and body image.

Feb 15, 2022

Lindsay talks about the math (or not-math) of fitness and dieting. How we all have different bodies and different minds and handle our situations differently. She talks about the diet mindset in a way that just about ANYONE in the history of dieting can relate with. If you want to learn more about Lindsay visit https://www.liftinglindsay.com or head over to her page at https://instagram.com/liftinglindsay