LiftingLindsay's More Than Fitness

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

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!

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 HEREThis 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!

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

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

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

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

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!

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!

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!

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!

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 groupFacebook group includes monthly challenges to take your health to the next level and have a chance to win prizes too!Studies sitedPMID: 29289613 Homeostatic and non-homeostatic appetite control along the spectrum of physical activity levels: An updated perspectiveBurton, 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.

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!

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!

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!

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!

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 lifestyleSome 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

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 HERENew 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!

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 body17:04 - what is Muscle Protein Synthesis 21:00 research based calculation for maximizing Muscle Protein Synthesis23:47 Skewed vs Even distribution of protein for maximizing Muscle Protein Synthesis30:58 - How to maximize muscle gains at maintenanceANNOUNCING! 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 Citedhttps://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-29Moore, 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 responseSchoenfeld et al 2018⁣⁣Norton et al 2017⁣⁣Yasuda et al 2020Fun 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/

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 AramFollow Aram on InstagramAram 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!

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!

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 programNEW 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 gainsClick 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!

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 programNEW 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 gainsClick 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!

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!

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

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

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 HEREStudy 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

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!

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 nutritionHow to set up your nutritional phases for fat loss, maintenance, reversing, and buildsMy 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 accessThis 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.

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)

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 InstagramCheck Out Sam's Podcast - Sam Miller ScienceCheck 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!

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!

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 apphttps://www.liftinglindsay.com/

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 apphttps://www.liftinglindsay.com/

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 apphttps://www.liftinglindsay.com/

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 exercisesSupportive exercisesAccessory 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

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)

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

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 HERETraining 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.

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 TimeMore 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).

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 LiftingLindsayAPPElectrolytes I talked about - Link HEREResearch citedWatches 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.

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.

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

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 liftinglindsayWant smart and optimized training for the gym? Training that is aligned with your goals? Check out my training app HERE

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 lifterhow to manipulate nutrition or added cardio How we can really use flexible nutrition approachesWhat i'm looking for and how I will manipulate things as time goes onI 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 :)

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 phaseWhich is best for your goal, body recomp or building phaseNeed optimized training plans? Click HERE to sign up for weightlifting plans that are tailored for your goalsCreatine Monohydrate - I use BULK SUPPLEMENTS linked HEREI 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

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 LiftingLindsayWant optimized training plans for home or gym? Sign up HERE

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 meditationMessing up, and how it's part of the game of success when we learn from itMotivation isn't key, it's systems that lead toward successNeed 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!

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 APPFollow me on instagram @liftinglindsay

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 HEREEqual-Volume Strength Training With Different Training Frequencies Induces Similar Muscle Hypertrophy and Strength Improvement in Trained Participants, Read research HERENeed quality training programs that fit your goal? Sign up HERE for the LiftingLindsayApp - train smart!