LiftingLindsay's More Than Fitness

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!

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

The Science of fat loss is really simple, but then why is it so hard? Today's episode I breakdown the many things the body does without us realizing it that can impact our fat loss. When we understand this it makes it easier to understand why we hit plateaus and why for many of us our goals require more cognitive oversight over the energy in and energy out equation. (Sorry about the sound quality with todays episode. I spent 2 weeks trying to get this recorded. Between technical issues and losing my voice 2x I had to accept the lower sound quality. Wish me better luck going forward ;) ha ha!) 2:00 - Not all fitness information applies to everyone.17:00 - Why fat loss is so hard18:19 - "I'm working out hard, eating really healthy, but not losing any weight. Why?!"31:09 - is there really any special benefits to keto & intermittent fasting when it comes to fat loss?Click here to sign up for optimized training programs through the LiftingLindsay Training AppFollow LiftingLindsay on Instagram Be sure to check out Part 2 where we talk about how to go about setting yourself up for your fat loss phase

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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