LiftingLindsay's More Than Fitness

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: HEREProgram i’m having my girls do over the next month: HereNEW 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 EatHow to set up a Fat Loss planSetting up your Muscle building phase.Community & Support with specific groups that share you same goals$500 worth in give aways monthlyMonthly 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 questionsUpload videos of exercises for form reviews done by me!

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 EatHow to set up a Fat Loss planSetting up your Muscle building phase.Community & Support with specific groups that share you same goals$500 worth in give aways monthlyMonthly 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 questionsUpload videos of exercises for form reviews done by me!

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 LIFTERSNEW 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 EatHow to set up a Fat Loss planSetting up your Muscle building phase.Community & Support with specific groups that share you same goals$500 worth in give aways monthlyMonthly 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 questionsUpload videos of exercises for form reviews done by me!

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

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

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

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 thing00:54 My love hate relationship with snatching your waist03:06 What does snatching your waist mean?07:54 What contributes to the snatched waist?11:16 Your genetics are your own14:02 Let's talk about abs16:58 Following goal people vs information people

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-Semple01:11 What did you learn about oral contraceptives?07:24 How this affects perimenopause or premenopause11:29 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 experts32:45 What are your thoughts on volume for hypertrophy in women?41:57 How do rest times compare for men vs women?

Join us in our community where we tackle issues like BLTS with education, community support, and challenges! Join HEREIn 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 emotions21:10 Suggestions for working through emotional struggles28:05 How do I stay motivated?

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 HERELearn more about the Mindful Eating Course HERETopics:00:06 Figuring Out if Something Applies to You06:21 My Mindful Eating Course08:04 Learning how to Pause17:06 It's important to see the full picture24:35 Don't let yourself get too hungry

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 comparing05:43 If you put on more muscle, can you eat more?08:06 What science says is going on20:13 What is the point of maintenance?20:41 Daily Energy Expenditure21:44 What's included in your BMR?29:19 How sedentary are you?

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 Friday00:34 We're here for tangents, right?02:56 I can be naive about the amount of horrific information being shared06:53 Define a few terms first10:52 How much fat loss depends on who wins17:19 Your body doesn't care about losing body fat20:16 I kill myself working out and others look better with less work

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 Habits00:06 New feature on the podcast!02:13 New training program starting soon!03:03 A story about popcorn05:07 Studies on labels affecting eating habits11:40 Comparing apples to applesResearcher quoted - http://www.brianwansink.com/home/why-low-fat-labels-make-us-overeatNEW 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 HEREMembership 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 EatHow to set up a Fat Loss planSetting up your Muscle building phase.Community & Support with specific groups that share you same goals$500 worth in give aways monthlyMonthly 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 GoalsJanuary - Becoming the master of proteinbi Weekly LivesUpload videos of exercises for form reviews done by me!

Current evidence shows most women’s strength isn’t influenced by menstrual cyclePMID: 37033884NEW 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 HEREMembership 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 EatHow to set up a Fat Loss planSetting up your Muscle building phase.Community & Support with specific groups that share you same goals$500 worth in give aways monthlyMonthly 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 GoalsJanuary - Becoming the master of proteinbi Weekly LivesUpload 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-analysis05:12 What are we actually seeing?08:46 Starting with the stages of the menstrual cycle23:03 Is it practical to change your training for two weeks?27:11 Being flexible is a strength30:32 Learning to listen to yourself and your body

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-MasteryTopics:01:03 The best version of yourself doesn't necessarily mean fat loss07:03 A quote I want to share with you12:54 The word "just" holds so much weight16:20 What you choose for yourself may threaten other people24:57 We're all dealing with our own stuff in life27:34 Eventually you might need to lay down a boundaryNEW 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 HEREMembership 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 EatHow to set up a Fat Loss planSetting up your Muscle building phase.Community & Support with specific groups that share you same goals$500 worth in give aways monthlyMonthly 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 GoalsJanuary - Becoming the master of proteinbi Weekly LivesUpload videos of exercises for form reviews done by me!

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 atrophy04:25 Setting the stage with the story I told on Instagram17:31 Allowing myself to be flexible with life22:07 The reality could be just a depletion in glycogen storage26:58 I'm going to be increasing my carb intake around workouts30:00 Looking at the studies37:30 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 HEREMembership 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 EatHow to set up a Fat Loss planSetting up your Muscle building phase.Community & Support with specific groups that share you same goals$500 worth in give aways monthlyMonthly 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 GoalsJanuary - Becoming the master of proteinbi Weekly LivesUpload videos of exercises for form reviews done by me!

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 HEREMembership 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 EatHow to set up a Fat Loss planSetting up your Muscle building phase.Community & Support with specific groups that share you same goals$500 worth in give aways monthlyMonthly 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 GoalsJanuary - Becoming the master of proteinbi Weekly LivesUpload videos of exercises for form reviews done by me!Links:Emilee Roberts (@emileeroberts11) • InstagramFacebookWORTHY by Jamie Kern Limaemileeroberts LinktreeSee How The Miracle Morning SAVERS Can Help Your Morning RoutineBrendon Burchard’s Growth Habits

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 videosDarren CANDOW | University of Regina, Regina | Faculty of Kinesiology and Health Studies | Research profileCreatine and pregnancy – what you need to knowTopics 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 HEREMembership 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 EatHow to set up a Fat Loss planSetting up your Muscle building phase.Community & Support with specific groups that share you same goals$500 worth in give aways monthlyMonthly 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 GoalsJanuary - Becoming the master of proteinbi Weekly LivesUpload videos of exercises for form reviews done by me!

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 update03:59 The importance of learning to be flexible10:53 Understanding the three aspects to seeing muscle growth15:09 Our why's are always changing16:16 Let's talk about training21:23 Understanding volume31:18 Sleep and recovery are a crucial part of thisANNOUNCEMENT - NEW fat loss & muscle and strength PROGRAM STARTING FEBRUARY 26My Community BeStrong doesn’t just provide Training programs but NOW includes MEAL PLANNING!!! Making it easier than ever to hit your goals!!! JOIN HEREMembership 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 EatHow to set up a Fat Loss planSetting up your Muscle building phase.Community & Support with specific groups that share you same goals$500 worth in give aways monthlyMonthly 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 GoalsJanuary - Becoming the master of proteinbi Weekly LivesUpload videos of exercises for form reviews done by me!

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 years09:03 Studying the impact of bands around knees to hip thrusts11:14 But it's not going to hurt anything to band, is it?13:02 We need more studies on women15:48 Your feelings don't equate to truth nor hypertrophy20:35 If you're looking for optimized training programsMy Community BeStrong doesn’t just provide Training programs but NOW includes MEAL PLANNING!!! Making it easier than ever to hit your goals!!!JOIN HEREMembership 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 EatHow to set up a Fat Loss planSetting up your Muscle building phase.Community & Support with specific groups that share you same goals$500 worth in give aways monthlyMonthly 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 GoalsJanuary - Becoming the master of proteinbi Weekly LivesUpload videos of exercises for form reviews done by me!

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 update03:49 Working out during pregnancy isn't just about you08:59 Talking about weight gain on a holiday - especially an all-inclusive10:49 Alcohol brings calories and can blunt hypertrophy12:38 Thinking about the degrees to which you're hungry and full22:00 I didn't go into a calorie deficit before vacation29:57 Having a healthy mindset around food is keyMy Community BeStrong doesn’t just provide Training programs but NOW includes MEAL PLANNING!!! Making it easier than ever to hit your goals!!!JOIN HEREMembership 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 EatHow to set up a Fat Loss planSetting up your Muscle building phase.Community & Support with specific groups that share you same goals$500 worth in give aways monthlyMonthly 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 GoalsJanuary - Becoming the master of proteinbi Weekly LivesUpload videos of exercises for form reviews done by me!

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 realistic00:59 Quick recap of IVF so far03:40 Most people are normal mammals10:40 What do you mean when you say your body's not changing?16:02 When you eat lower calories, your hunger signaling will increase17:58 What should you expect in body fat reduction?25:40 Remember that rates are based off averages, not based off of you27:50 Shifting to realistic rates of muscle gain per month33:51 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 gym41:14 Remember: People put on muscle at different rates48:57 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 HEREMembership 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 EatHow to set up a Fat Loss planSetting up your Muscle building phase.Community & Support with specific groups that share you same goals$500 worth in give aways monthlyMonthly 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 GoalsJanuary - Becoming the master of proteinbi Weekly LivesUpload videos of exercises for form reviews done by me!

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 KatieTarryn Nettles, MS | Functional Health & Fitness Coach (@tarryn_nettles)00:00 Introducing Taryn Nettles01:15 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 lifestyle20:49 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 weights39:00 When should you look at gut health?42:22 I wish more women would do these two things for their healthNEW 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 HEREMembership gives you access to….Training App with dozens of programs to choose fromMEAL PLANS w/ Yummy recipes!Courses :Learn Step Away from Tracking and Mindfully EatHow to set up a Fat Loss planSetting up your Muscle building phase.Community & Support with specific groups that share you same goals$500 worth in give aways monthlyMonthly 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 GoalsJanuary - Becoming the master of proteinbi Weekly LivesUpload videos of exercises for form reviews done by me!

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 WorkANNOUNCING!! - BeStrong - My inner circle community - Join HEREMembership gives you access to….Training App with dozens of programs to choose fromCourses :Learn Step Away from Tracking and Mindfully EatHow to set up a Fat Loss planSetting up your Muscle building phase.Community & Support with specific groups that share you same goals$500 worth in give aways monthlyMonthly 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 GoalsJanuary - Becoming the master of proteinWeekly LivesRecipesUpload videos of exercises for form reviews done by me!00:06 Welcome00:33 Our in vitro journey03:25 I had endometriosis and didn't realize it14:29 Learning about faith17:55 A word about the weeks ahead19:30 How does in vitro affect working out and training?23:46 Through this process, I don't want to lose who I am26:45 Are my hormones out of whack? I'm losing it on people!29:58 I needed to proactively become someone else32:00 We can regulate our emotions through our thoughts33:43 Loving What Is by Byron Katie35:06 Meal plans are in BeStrong

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 HEREMembership gives you access to….Training App with dozens of programs to choose fromCourses :Learn Step Away from Tracking and Mindfully EatHow to set up a Fat Loss planSetting up your Muscle building phase.Community & Support with specific groups that share you same goals$500 worth in give aways monthlyMonthly 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 GoalsJanuary - Becoming the master of proteinWeekly LivesRecipesUpload videos of exercises for form reviews done by me!Chapters:00:00 Welcome!01:54 BeStrong Challenges07:29 Talking Rep Ranges09:53 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 schemes28:31 The cons of higher rep schemes30:17 Meso, micro, and macro cycles33:27 People don't always know how to push themselves

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 servicesDr. Allan on InstagramANNOUNCING!! - BeStrong - My inner circle community - Join HEREMembership gives you access to….Training App with dozens of programs to choose fromCourses :Learn Step Away from Tracking and Mindfully EatHow to set up a Fat Loss planSetting up your Muscle building phase.Community & Support with specific groups that share you same goals$500 worth in give aways monthlyMonthly 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 GoalsJanuary - Becoming the master of proteinWeekly LivesRecipesUpload videos of exercises for form reviews done by me!Chapters:00:00 Welcome01:20 Introducing Dr. Allan Bacon05:52 So much information, very little wisdom09:45 Using our education for good or bad13:09 How do you tell if someone is wrong?15:14 Gurus tend to have large follower counts on social media24:17 Are you concerend with who's right or what's right?27:36 The human body versus the animal body30:44 Debunking myths or lies from gurus39:54 The good story tellers45:26 Are the stories reputable?52:50 How important is form really?

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 HEREMembership gives you access toTraining App with dozens of programs to choose from:Courses :Learn Step Away from Tracking and Mindfully EatHow to set up a Fat Loss planSetting up your Muscle building phase.Community & Support with specific groups that share you same goals$500 worth in give aways monthlyMonthly 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 GoalsJanuary - Becoming the master of proteinWeekly LivesRecipesUpload videos of exercises for form reviews done by me!

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 HEREMembership gives you access to….Training App with dozens of programs to choose fromCourses:Learn Step Away from Tracking and Mindfully EatHow to set up a Fat Loss planSetting up your Muscle building phase.Community & Support with specific groups that share you same goals$500 worth in give aways monthlyMonthly 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 GoalsJanuary - Becoming the master of proteinWeekly LivesRecipesUpload videos of exercises for form reviews done by me!

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 hereANNOUNCING!! - BeStrong - My inner circle community - Join HEREMembership gives you access to….Training App with dozens of programs to choose fromCourses:Learn Step Away from Tracking and Mindfully EatHow to set up a Fat Loss planSetting up your Muscle building phase.Community & Support with specific groups that share you same goals$500 worth in give aways monthlyMonthly 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 GoalsJanuary - Becoming the master of proteinWeekly LivesRecipesUpload videos of exercises for form reviews done by me!

ANNOUNCING!! - BeStrong - My inner circle community - Join HEREMembership gives you access to….Training App with dozens of programs to choose from:Courses :Learn Step Away from Tracking and Mindfully EatHow to set up a Fat Loss planSetting up your Muscle building phase.Community & Support with specific groups that share you same goals$500 worth in give aways monthlyMonthly 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 GoalsJanuary - Becoming the master of proteinWeekly LivesRecipesUpload videos of exercises for form reviews done by me!

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 HEREMembership gives you access to….Courses :Learn Step Away from Tracking and Mindfully EatHow to set up a Fat Loss planSetting up your Muscle building phase.Community & Support with specific groups that share you same goals$500 worth in give aways monthlyMonthly 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 GoalsJanuary - Becoming the master of proteinWeekly LivesRecipesUpload videos of exercises for form reviews done by me!Studies referred tohttps://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.aspxhttps://onlinelibrary.wiley.com/doi/abs/10.1111/cpf.12409

ANNOUNCING!! - BeStrong - my inner circle community launched on November 18th ! you now have access~!! Join HEREMembership gives you access to….Courses : Learn Step Away from Tracking and Mindfully EatHow to set up a Fat Loss planSetting up your Muscle building phase.Community & Support with specific groups that share you same goals$500 worth in give aways monthlyMonthly 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 GoalsJanuary - Becoming the master of proteinWeekly LivesRecipesUpload 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

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 EatHow to set up a Fat Loss planSetting up your Muscle building phase.Community & Support with specific groups that share you same goals$500 worth in give aways monthlyMonthly 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 GoalsJanuary - Becoming the master of proteinWeekly LivesRecipesUpload videos of exercises for form reviews done by me!Studies from podcastPMID: 7193134PMID: 22002517PMID: 33751469PMID: 34757594Impact of Sex and Training StatusTopics 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?

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 EatHow to set up a Fat Loss planSetting up your Muscle building phase.Community & Support with specific groups that share you same goals$500 worth in give aways monthlyMonthly 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 GoalsJanuary - Becoming the master of proteinWeekly LivesRecipesUpload 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

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 HEREThe point of the course is to help empower women to be able to be more mindful about foods and not have to track everythingSubscribe to my Youtube Channel HEREStudies cited• PMID: 37796222Topics 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

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 HEREThe point of the course is to help empower women to be able to be more mindful about foods and not have to track everythingSubscribe to my Youtube Channel HERE.Studies cited• PMID: 37796222

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 HEREThe point of the course is to help empower women to be able to be more mindful about foods and not have to track everythingdSubscribe to my Youtube Channel HEREStudies cited:https://pubmed.ncbi.nlm.nih.gov/26100137/

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 HEREThe point of the course is to help empower women to be able to be more mindful about foods and not have to track everythingSubscribe to my Youtube Channel HERE

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/2072-6643/13/2/374Topics 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!

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

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 everythingSubscribe to my Youtube Channel HERE.

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 citedTopics 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

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 factorsMacrofactor appAnnouncement!!! - From Macros to Mindful Eating course will be launching September!! Join the waitlist to get a discount - Sign up HEREThe point of the course is to help empower women to be able to be more mindful about foods and not have to track everythingSubscribe to my Youtube Channel HERE

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 HEREThe point of the course is to help empower women to be able to be more mindful about foods and not have to track everythingSubscribe to my Youtube Channel HERE

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 HEREThe 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

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 1Free Recipe Resource HEREAnnouncement!!! - From Macros to Mindful Eating course will be launching September!! Join the waitlist to get a discount - Sign up HEREThe point of the course is to help empower women to be able to be more mindful about foods and not have to track everythingNew 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

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 citedhttps://www.nature.com/articles/s41366-021-00993-1.pdfhttps://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 everythingSubscribe to my Youtube Channel HERE

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? MacrofactorAnnouncement!!!From Macros to Mindful Eating course will be launching September!! Join the waitlist to get a discount - Sign up HEREThe point of the course is to help empower women to be able to be more mindful about foods and not have to track everythingNew 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

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 studyEPOC studyAnnouncement!!! - 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.

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 episodeWant 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 groupFacebook group includes monthly challenges to take your health to the next level and have a chance to win prizes too!