LiftingLindsay's More Than Fitness: Recent Episodes
LiftingLindsay
Dive into the joy of fitness with Lindsay and other guests exploring how it goes well and beyond the gym floor, the number on the scale, the size of your waist or the calories you're counting.
Step 3 to stepping away from Tracking. Learning the Hunger and Fullness Scale. Click HERE to download a PDF of the scale.
Topics discussed:
- (00:08) - Welcome
- (02:32) - How to take the course
- (05:33) - Explaining hunger and fullness scale
- (18:55) - A note about mindful eating and journaling
- (25:36) - App update
Announcement!!!
From Macros to Mindful Eating course will be launching September!! Join the waitlist to get a discount - Sign up HERE
The point of the course is to help empower women to be able to be more mindful about foods and not have to track everything. New training Started September 11th! I have 4 and 5 day program options, including glute/delt specialized programs too! Come train with me!
Training Programs based off of your Fat Loss or Muscle and Strength goals? Sign up here.
Subscribe to my Youtube Channel HERE
Step 2 to stepping away from Tracking. Create your usual foods that are high protein that you rotate through, and write an eating schedule down!
Topics discussed:
- (00:08) - Welcome
- (01:13) - Why I'm talking about this
- (03:10) - I wish I knew then what I know now
- (07:02) - Step 1 was finding maintenance
- (08:45) - Step away from macro tetris
- (13:20) - Being proactive
- (19:25) - My french toast
- (26:20) - Where to ask questions
Links:* Stepping Away from Tracking Part 1
Free Recipe Resource HERE
Announcement!!! - From Macros to Mindful Eating course will be launching September!! Join the waitlist to get a discount - Sign up HERE
The point of the course is to help empower women to be able to be more mindful about foods and not have to track everything
New training Starts TODAY! September 11th! I have 4 and 5 day program options, including glute/delt specialized programs too! Come train with me!
Training Programs based off of your Fat Loss or Muscle and Strength goals? Sign up here.
Subscribe to my Youtube Channel HERE
How much does exercise contribute to fat loss? How can you look at energy balance?
Topics discussed:
- (00:09) - How does cardio contribute to fat loss?
- (01:19) - Looking at energy balance
- (05:59) - A note on fidgeting
- (07:18) - Don't fixate on the gym
- (09:57) - Energy deficit causes fat loss
- (11:02) - How much energy is burned doing different activities
- (13:34) - Starting with someone who is sedentary all day
- (16:56) - You cannot outrun the fork
- (17:55) - Covering EPOC
- (26:54) - Recovery
- (30:57) - How does your lifestyle impact recovery?
- (42:04) - Some practical applications
Studies referenced:* Calorie per activity study * EPOC study
Announcement!!! - From Macros to Mindful Eating course will be launching September 15th! Join the waitlist to get a discount - Sign up HERE.
The point of the course is to help empower women to be able to be more mindful about foods and not have to track everything.
Need Optimized Training Programs based off of your Fat Loss or Muscle and Strength goals? Sign up here. Subscribe to my Youtube Channel HERE.
Let's talk about some myths and facts around how long you should wait before you can train a muscle again.
Topics Discussed:
- (00:08) - Talking about recovery
- (02:33) - What is 48 - 72 hours based off?
- (10:45) - What affects recovery?
- (18:27) - You don't need to take it to failure every time
- (25:15) - Sleep is very important
- (30:44) - Stress levels
Links:* Stress study referenced in episode
Want optimized training programs? You have enough to think about, let me do all your training programming for you. Sign up HERE for optimized training, no matter the goal.
- Training programs include home alternatives. I have 3,4 & 5 day programs.
- You can also upload videos for form reviews done by me in the VIP Facebook group
- Facebook group includes monthly challenges to take your health to the next level and have a chance to win prizes too!
Ever wonder what are the minimums to protein, cardio, steps, training? I cover it all here. We usually talk about health and fitness in terms of what’s best. That’s great! But what about when we feel like we want to make things a priority but want to make sure they dont take over our lives, or we don’t have time to put in towards our lifting or cardio we used to?
Here are some ways we can fight the all or nothing mindset. We can put in minimums. AND remember we don’t need to hit these all ALL the time, we can choose the ones that mean the most to us, but they will keep us on the right path.
Topics Discussed:
- (00:08) - Welcome
- (01:14) - Context matters
- (03:56) - The minimum effective dose
- (07:37) - Minimum amounts of protein
- (15:56) - Minimum effective dose for steps
- (21:41) - Minimum effective dose for cardio
- (30:38) - Minimum effective dose for lifting
- (39:25) - How does this all come together?
- (49:06) - A note on combo moves
Links:* Dr. Stacy Sims / Instagram * Lifting Lindsay episode on Steps
Want optimized training programs? You have enough to think about, let me do all your training programming for you. Sign up HERE for optimized training, no matter the goal.
- Training programs include home alternatives. I have 3,4 & 5 day programs.
- You can also upload videos for form reviews done by me in the VIP Facebook group
- Facebook group includes monthly challenges to take your health to the next level and have a chance to win prizes too!
BIG ANNOUNCEMENT!!!
I’m so excited to announce my new Biomechanics Course. Link HERE to join! I teach Anatomy and the physics of lifting. This will help any gym enthusiast to train smarter or any coach to help their clients improve their own training too!
Use Code PODCAST23 - for 20% off!! As a thank you for all of you who listen to and support my podcast. LOVE YOU ALL!!!
Today's episode I discuss 2 things
- Removing my IUD and the hormonal shifts I experienced.
- How I didn't lose ground even when I was completely unmotivated with food, lifting, etc.
NEW TRAINING Starts Monday July 24th!This is my personal training under Train With Me on the app. It's a glute and delt emphasis program. 5x a week & includes home alternatives. Click Here to join!
Today we have Brad Jensen. I love Brad, if you dont follow him on Instagram you are missing out. He has an incredible story about finding overall health in body, mind, and spirit as he faced getting sober. He has a growth mindset and is always trying to become his best self, and to encourage others to do the same. He has some great insights into a lot of the new drugs that have been coming out for fat loss, and I’m excited to have him on to chat more about it! This is an important episode I believe should be shared as these fat loss drugs are becoming so common. Keep in mind, neither Brad nor I are against these things, it’s more how we use them, and what are the after effects that we wanted to talk about, and caution about.
Topics Discussed:
- (00:07) - Tech fun recording podcasts
- (01:57) - Walking through IVF
- (03:16) - Studying fat loss drugs
- (06:43) - Are the drugs safe?
- (17:26) - Are the drugs for people wanting to lose smaller amounts of weight?
- (22:36) - Don't go for quick fixes, what can you maintain?
- (31:04) - People changed their identity
- (41:37) - Being raised on soup or no sugar diets
- (43:54) - Brad's experience competing
- (50:42) - What Brad's up to now
BIG ANNOUNCEMENT!!!I’m so excited to announce my new Biomechanics Course. I teach Anatomy and the physics of lifting. This will help any gym enthusiast to train smarter or any coach to help their clients improve their own training too!
Use Code PODCAST23 - for 20% off!! As a thank you for all of you who listen to and support my podcast. LOVE YOU ALL!!!
Gillis is brilliant when it comes to women’s hormonal health. I know you guys are going to love this conversations about cortisol and its impact on fat loss and weight gain.
Topics discussed:
- (00:06) - Welcome
- (01:12) - Who is Gillis Pellegrin?
- (06:43) - Having the answers that people don't always want to hear
- (08:51) - Reducing your guess work with knowledge
- (13:59) - Education on cortisol
- (16:25) - Sleep and stress are key
- (19:22) - People adapt to situations as the new normal
- (21:31) - Does cortisol influence fat loss or muscle gain?
- (34:04) - How do you help clients deal with stress?
- (39:25) - What's the magic pill for stress?
- (40:43) - No is a complete sentence
- (43:48) - Wants or needs
- (44:43) - How does cortisol effect hormones?
- (49:53) - If you have low t3 conversion, does that impact ability to put on muscle?
- (55:55) - Getting a testestorne pellet
Want optimized training programs? You have enough to think about, let me do all your training programming for you. Sign up HERE for optimized training, no matter the goal.
- Training programs include home alternatives. I have 3,4 & 5 day programs.
- You can also upload videos for form reviews done by me in the VIP Facebook group
- Facebook group includes monthly challenges to take your health to the next level and have a chance to win prizes too!
William Grazione is an incredible coach who i’m currently doing some mentoring with. After working with hundreds of woman, I noticed a few things. Most people responded well. They were average responders to fat loss. Some were high responders, and some were low to no responders.
Topics discussed in this episode:
- (00:07) - Welcome to part 2
- (02:38) - Coaches fear giving away information
- (05:58) - Recapping a few things from part 1
- (06:24) - What is weight loss resistance?
- (09:51) - What does being adaptive in both directions mean?
- (23:11) - Getting blood work done and glucose monitoring extremes
- (40:37) - What are signs that someone should consider a glucose monitor?
- (46:16) - The physician story
- (58:49) - What about reverse dieting?
- (01:02:19) - Do you monitor glucose during reverse dieting?
- (01:08:30) - There's nothing wrong with educating yourself
I didn’t understand why, when someone was doing all the right things, that they wouldn’t be seeing fat loss, but mentally and physically be experiencing all the negatives of fat loss. This, and experiencing low testosterone, progesterone, and T3 levels that made it so I could barely lose 1/2 lb in 1 month, made me realize there is more to the whole calories in vs calories out, than we realize. I always knew that hormones and other systems played a role, but to stop or slow down my fat loss to that degree?!! This wasn’t a matter of “I didn’t know who to track” either. Once I got my thyroid and sex hormones in a better place, my body went back to responding normal again. It made me wonder, how many of my ‘slow to no responder’ clients were dealing with something much deeper? And how I needed to educate myself better to help more woman. This led me to working with Will at Advanced Coaching Systems.* Youtube Blood Glucoses monitoring video HERE- this isn’t just to mindlessly use every day because we fear insulin. William walks you through this so we can make sure youre utilizing carbs well during a reverse. * Will also speaks about Women’s Fat Loss Side Effects HERE
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!
William Grazione is an incredible coach who i’m currently doing some mentoring with. After working with hundreds of woman, I noticed a few things. Most people responded well. They were average responders to fat loss. Some were high responders, and some were low to no responders. I didn’t understand why, when someone was doing all the right things, that they wouldn’t be seeing fat loss, but mentally and physically be experiencing all the negatives of fat loss. This, and experiencing low testosterone, progesterone, and T3 levels that made it so I could barely lose 1/2 lb in 1 month, made me realize there is more to the whole calories in vs calories out, than we realize. I always knew that hormones and other systems played a role, but to stop or slow down my fat loss to that degree?!! This wasn’t a matter of “I didn’t know who to track” either. Once I got my thyroid and sex hormones in a better place, my body went back to responding normal again. It made me wonder, how many of my ‘slow to no responder’ clients were dealing with something much deeper? And how I needed to educate myself better to help more woman. This led me to working with Will at Advanced Coaching Systems
Youtube Blood Glucoses monitoring video HERE- this isn’t just to mindlessly use every day bc we fear insulin. William walks you through this so we can make sure youre utilizing carbs well during a reverse.
Will also speaks about Women’s Fat Loss Side Effects HERE
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!
Esther Blum is a certified dietician and menopause expert. She has written numerous books on how woman can take back their health and feel their best. I love Esther’s message on being more proactive about our hormone health as we age. Follow her on Instagram at gorgeousesther.
Topics discussed:
- (00:07) - Welcome
- (00:29) - Who is Esther Blum?
- (05:53) - Finding someone who's passionate about figuring out
- (07:01) - Why do they jump to pills?
- (09:47) - Functional medicine vs traditional medicine
- (13:43) - What you wish you knew sooner about menopause
- (18:22) - What about hiit and perimenopause?
- (22:45) - Spending money on testing
- (24:27) - Walking is the most underrated exercise
- (28:12) - Managing stress
- (31:53) - Supplements
- (37:39) - Fruit or honey at night
- (38:26) - Trauma therapy
- (45:35) - Bioidentical hormone therapy
- (54:35) - Common menopause myths
- Menopause.org
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.
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!
Alyssa Tyler is a new favorite fine of mine! 😊 And you are soon to find out why! She is absolutely brilliant and has a very deep understanding and passion for gut health.
Topics:
- (00:06) - Welcome
- (01:24) - Introducing Alyssa Tyler
- (04:50) - IBS misdiagnosis
- (07:53) - Hormones vs GI issues
- (12:59) - Estrogen dominance and constipation
- (15:08) - Do we need to detox the liver?
- (21:47) - Bloating vs regular eating
- (30:58) - Laxatives and your bowels
- (35:39) - Does increased protein cause bloating?
Follow Alyssa Tyler on Instagram.2 liver detox's that were mentioned
- Medipure
- UltraClear
Want optimized training programs? You have enough to think about, let me do all your training programming for you. Sign up HERE for optimized training, no matter the goal.
- Training programs include home alternatives. I have 3,4 & 5 day programs.
- You can also upload videos for form reviews done by me in the VIP Facebook group
- Facebook group includes monthly challenges to take your health to the next level and have a chance to win prizes too!
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
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Follow Marci on Instagram
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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
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New Fat Loss Group training started on Nov 14th. It’s a 7 week program that can also be started November 28th too. It’s a hybrid strength and metabolic program
NEW Muscle and Strength training started on Nov 14th. It’s a 7 week program that can also be started November 28th too. It’s purely hypertrophy program for those who want to maximize their muscle and strength gains
Click HERE (liftinglindsay.com) to sign up. Training is 4x a week, the fat loss group includes Cardio suggestions. Groups include alternative exercises for gym or at home! Specific at home programming is offered too!
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
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New Fat Loss Group training started on Nov 14th. It’s a 7 week program that can also be started November 28th too. It’s a hybrid strength and metabolic program
NEW Muscle and Strength training started on Nov 14th. It’s a 7 week program that can also be started November 28th too. It’s purely hypertrophy program for those who want to maximize their muscle and strength gains
Click HERE (liftinglindsay.com) to sign up. Training is 4x a week, the fat loss group includes Cardio suggestions. Groups include alternative exercises for gym or at home! Specific at home programming is offered too!
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
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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…
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learn the basics of nutrition, including, Energy balance, reversing, fat loss phases, Building, and how to choose and set up each fitness phase.
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Training lessons to help you get the most out of your training
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My favorite recipes
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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
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Follow Won On Instagram
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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
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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 HERE
Study cited in show Martins, C., et al., Metabolic adaptation is not a major barrier to weight-loss maintenance. Am J Clin Nutr, 2020. 112(3): p. 558-565.
LiftingLindsay Macro Calculator
Macro Calculator Guide
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
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Follow Lindsey on Instagram
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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!
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BeStrong will continue to grow in new information every month! it includes
- Lessons on training and nutrition
- How to set up your nutritional phases for fat loss, maintenance, reversing, and builds
- My favorite recipes
- Q&A section (help me grow this section by adding in your questions!)
You also get access to training programs on the LiftingLindsay Training App.
Sign up HERE to start growing your health and fitness knowledge!
New programming starts October 31st! Join the Group Train With Me on the app for access
This is my personal programming! It is 4x a week with an optional 5th day for accessory work for those of you who want, but it isn't a need. It is a glute/delt emphasis program.
Sign up HERE for the app and BeStrong to get access.
Website includes example layout of app and training.
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 certification 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
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Follow Sam on Instagram
Check Out Sam's Podcast - Sam Miller Science
Check Out Sam's Book - Metabolism Made Simple
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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 app
https://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 app
https://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 app
https://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 exercises
- Supportive exercises
- Accessory exercises (only really needed for specialized training programming)
This simple breakdown allows us to choose smart movements and not fill our programming with a bunch of junk volume.
For those of you who would rather have someone else do all the thinking for you, click HERE to sign up for my optimized training programs. Train Smart! :)
Follow me at liftinglindsay on Instagram
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 HERE
- Training App also includes hypertrophy programs for those who want to grow strength and muscle, or who are looking to maintain muscle while in a fat loss phase, as well as programming just for those training at home. Click HERE to learn more.
Can someone who has been lifting weights for awhile still experience body recomposition? Can we sit around maintenance and put on muscle and shed down a little body fat at the same time?
Over the past 3 years I have been blessed to learn biomechanics and program design and mentor from some of the best in the industry. I have felt that my programming and my abilities to push myself have really grown and increased. I wanted to see if I tracked all my data really well through a dexa if it was possible for me, as a trained individual, to be able to really put my programming and training skills to the test. Could I put on muscle and drop fat at the same time sitting closer to my maintenance calories.
I started my journey with a DEXA scan from DEXABODY. After 8 weeks I did another DEXA to see how things were moving. My weight was staying the same, but I felt changes. I share the DEXA results which are very interesting. in 4-6 weeks I will do 1 more DEXA to see how things end over the 12 week period.
Use code 'LIFTINGLINDSAY' to save $20 on your DEXA with DEXABODY. Click here to schedule.
NEED optimized Training? Click HERE to sign up for the LiftingLindsay App where you can access my personal programming that I do, or choose from my other groups and programs.
Research cited
Body Recomposition: Can Trained Individuals Build Muscle and Lose Fat at the Same Time
More cited research - I talked about food fear mongering that goes on now a days. I am not a fan and it appears the more rigid the more likely we are to suffer negative consequences.
- Rigid control of eating behaviors in men and women is associated with more eating disorder symptoms and greater mood disturbances than was flexible control of eating behaviors (Timkho and Perone, 2005).
- A monotonous diet (such as one with little variety due to elimination of "forbidden" foods) triggers food cravings (Pelchat and Schaeffer, 2000), which has found to be associated with higher BMI and binge eating behaviors (Abilés et al., 2010; Moreno, Warren, Rodríguez, Fernández, & Cepeda-Benito, 2009).
- Rigid dieting control strategies have been found to be inversely correlated with dieting success, while flexible dieting control strategies has been found to be positively correlated with dieting success (Meule, Westenhöfer, and Kübler, 2011).
Should you get 8k steps in a day, or 10k or 12k? Does it matter and make a difference? What about waist trainers? Are they worth the money? And how accurate is that watch of yours at tracking calories burned? These are the main topics we'll dive into in today's episode.
Need Optimized training programs that have QUALITY exercise selection? Click HERE to sign up for the LiftingLindsayAPP
Electrolytes I talked about - Link HERE
Research cited
Watches overestimating calories burned (PMIDs 3495939, 35060915, & 32897239)
Browne, J.D., et al., Lifestyle Modification Using a Wearable Biometric Ring and Guided Feedback Improve Sleep and Exercise Behaviors: A 12-Month Randomized, Placebo-Controlled Study. Front Physiol, 2021. 12: p. 777874.
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 liftinglindsay
Want 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 lifter
- how to manipulate nutrition or added cardio
- How we can really use flexible nutrition approaches
- What i'm looking for and how I will manipulate things as time goes on
I have no expectations other than to watch and see how my body will respond.
Need optimized training for home or gym? Click HERE to sign up for the LiftingLindsayApp
I started my 12 week body-recomp with a DEXA scan, discussed in the episode. I'm working with DEXABody. if that's something that interests you, click HERE to schedule an appointment. Use code LIFTINGLINDSAY, for a $20 discount. I don't get anything for you using my code. I just asked them if there was a code my followers could use to save money :)
Muscle Building Phase - also know as a bulk or build. This Episode we break down what a specific muscle building phase of fitness looks like.
- What's the hard and easy of this particular phase.
- How can we make sure we are putting on more muscle than fat?
- What's the difference between doing body recomposition approach and maintenance vs a specific building phase
- Which is best for your goal, body recomp or building phase
Need optimized training plans? Click HERE to sign up for weightlifting plans that are tailored for your goals
Creatine Monohydrate - I use BULK SUPPLEMENTS linked HERE
I talked about DEXAs in this episode. I personally use DEXAs to track my progress over time. I'm located in Utah and use DEXABODY. Click HERE to sign up for a DEXA if that is something that interests you. Use Code LIFTINGLINDSAY to save $20. I don't get anything for you using my code. I've just asked them to provide me with a way to help save money for others :)
Some of the research that was cited in the podcast...
Longland, T.M., et al., Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial. Am J Clin Nutr, 2016. 103(3): p. 738-46.
Campbell, B.I., et al., Effects of High Versus Low Protein Intake on Body Composition and Maximal Strength in Aspiring Female Physique Athletes Engaging in an 8-Week Resistance Training Program. Int J Sport Nutr Exerc Metab, 2018. 28(6): p. 580-585.
Barakat, C., et al., Body Recomposition: Can Trained Individuals Build Muscle and Lose Fat at the Same Time? Journal of Strength and Conditioning Research, 2020. 42(5): p. 7-21.
Slater et al. “is an Energy Surplus Required to Maximize Skeletal Muscle Hypertrophy Associated With Resistance Training.” 2019
Do you find yourself getting off track and then saying "i'll start again tomorrow". Or, "i'll start again Monday!"
STOP! Choose to be the person you want to be starting NOW!
Follow me on Instagram at LiftingLindsay
Want optimized training plans for home or gym? Sign up HERE
You can have a lot of success coaching yourself through fitness. The hardest part is conquering the mind game of it all! Today I'll give you tips on how to do just that!
We'll be talking about ...
- Why we overreact to small things during our fitness journey and how we can understand whats happening in our brain, and how we can more appropriately react.
- The power of thought and meditation
- Messing up, and how it's part of the game of success when we learn from it
- Motivation isn't key, it's systems that lead toward success
Need help in the gym? Click HERE for optimized training programs tailored for your goals whether thats fat loss or muscle and strength.
Follow me at liftinglindsay on instagram for more tips!
We work hard for our fitness goals, will surgery, pregnancy, vacations, etc, take all that away from you?
Clients always ask, "I can't lift for a few weeks, will I Iose all my gains?" "I'm going on vacation, if I don't track, will I lose all my fat loss progress?"
Today's podcast we'll be talking about ...
- Will you lose all your fat loss during a vacation?
- Will you lose muscle stepping out of the gym for a week, two, four...etc.
- How to handle vacations? Bring the scale, track? Or leave it at home... spoiler, I never will promote obsessive extremes... ;)
Need Optimized Training Plans tailored for you goals? Click HERE for the LiftingLindsay APP
Follow me on instagram @liftinglindsay
Which are better exercises for muscle growth? Compound or isolation exercises? Should you train a muscle 2x a week or 4x for maximum growth? This episode we'll break down these 2 questions so that you can train smarter!
- Single Vs Multi-Joint analysis - Which works better for hypertrophy, Read HERE
- Equal-Volume Strength Training With Different Training Frequencies Induces Similar Muscle Hypertrophy and Strength Improvement in Trained Participants, Read research HERE
Need quality training programs that fit your goal? Sign up HERE for the LiftingLindsayApp - train smart!
In today's episode you will learn how to set up your nutrition for a successful fat loss phase.
- Learn steps to set up a good timeline
- Learn how to figure out calories, protein, fats, and carbs in a way that will help you feel your best and match things to training.
- Learn how to manipulate energy in or energy out when you face a plateau (we try to overcomplicate this with thinking we need to do HIIT over walking, or cardio. But truth is if we just manipulate this in ways we enjoy, and are consistent, we'll hit our goals!)
- Click HERE for access to my Macro/TDEE Calculator
- Click HERE for a breakdown video on how to successfully use the calculator
Need optimized training plans to hit your goals? Click HERE to sign up for the LiftingLindsay Training App
Interested in coaching? Click HERE to see different options and get on the waitlist. I only work from my waitlist. As soon as there is an opening I will send out an email/text and the first who sign up get the spots.
The Science of fat loss is really simple, but then why is it so hard? Today's episode I breakdown the many things the body does without us realizing it that can impact our fat loss. When we understand this it makes it easier to understand why we hit plateaus and why for many of us our goals require more cognitive oversight over the energy in and energy out equation.
(Sorry about the sound quality with todays episode. I spent 2 weeks trying to get this recorded. Between technical issues and losing my voice 2x I had to accept the lower sound quality. Wish me better luck going forward ;) ha ha!)
2:00 - Not all fitness information applies to everyone.
17:00 - Why fat loss is so hard
18:19 - "I'm working out hard, eating really healthy, but not losing any weight. Why?!"
31:09 - is there really any special benefits to keto & intermittent fasting when it comes to fat loss?
- Click here to sign up for optimized training programs through the LiftingLindsay Training App
- Follow LiftingLindsay on Instagram
Be sure to check out Part 2 where we talk about how to go about setting yourself up for your fat loss phase
Part 2 of our series on Maintenance. Today i'll be walking you through how to step away from tracking all the time, and learning to trust yourself with mindful eating.
I cover topics like
- Why we have to worry about foods when our grandparents didn't have to.
- How we emotionally use foods.
- What is the price tag you have to pay for your goals? are you willing to pay that?
- How to move from tracking all the time into a more mindful approach, while listen tips and tricks I use to not track during maintenance.
I talked about 2 macro recipe women I LOVE!
- Elyse has a monthly membership where she releases new DELICIOUS foods every month to help you stay on track with your fitness goals. Click HERE to sign up. I love having her membership.
- Lillie is another one I have mentioned before that I really love! Click HERE for her blog full of recipes
Need OPTIMIZED programming for the gym? Click HERE to sign up for my training app. You train 4x a week for around 1 hour each time. You can choose between fat loss or muscle and strength programs. I also have my current program always on there under the Train With Me Group.
This is the first part of my new series going over each phase in fitness, from fat loss phase, to reverse diets, and the building/bulking phase. BUT First we need to learn all we can about maintenance. It's where everything begins. It's the foundation for all other phases.
Maintenance is often completely ignored, but is a critical phase within our fitness journey. Today's episode we will discuss:
- Why maintenance is so important
- What it is
- How to figure out your maintenance calories
- How long we need to spend there
Once you have listened to the podcast, i'll be compiling questions for a Q&A Episode i'll record this week. ( May 9th - 16th, 2022) DM me questions at liftinglindsay on Instagram if you want them answered in the Part 3 Q&A.
For those who are interested in using my Macro Calculator (TDEE Calculator) click HERE
Click HERE for for a video guide on how to use the macro calculator (TDEE Calculator)
Want optimized training programs? Click HERE to sign up. I have spent years mentoring under some of the most brilliant in the fitness industry to hone in my craft of program design. Let me worry about the details, you just get in and work hard and see results!
Can you build muscle and lose body fat at the same time? This is referred to as Body Recomposition, and probably is the most common question I get. The answer is yes, BUT, depending on the individual it may or may not be the best approach to take.
In todays episode we discuss...
- How health is for everyone, but fitness is not. How it's essential for woman to allow their bodies to fluctuate and to be okay with it.
- Who Body Recomposition might work best for
- How to optimize Body Recomposition with nutrition, training, and recovery.
Need help with training smart in the gym? Sign up HERE
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 insights
- How long should a reverse be
- Why does our maintenance change
- How is our metabolism affected during a cut, and by how much
- Maintenance is not a set number, it's a range
- How do we know our new maintenance
- How to move from tracking macros to mindful eating, during a reverse or at maintenance
Need optimized training plans for muscle and strength, body recomp, or fat loss? Click HERE to sign up.
Additional questions? Message me on Instagram at liftinglindsay . Click HERE for questions about personal coaching.
Have your macros in your daily food tracker ever not lined up with your calories? Have you ever walked around the grocery store and noticed all the products saying 'net carbs'?! What are net carbs vs total carbs, and which should you be tracking?
Today's episode we'll discuss how the net carb idea took root and why we see it everywhere. We'll also talk about how it affects your tracking in MyFitnessPal, because it could be the reason why things are a bit off in there.
Toward the end of the episode I give a few tips on what to do if you feel your nutrition plan isn't working. I lay out the questions I usually ask myself and clients before I make any adjustments to the nutrition plan.
Other topics lightly discussed
- Low carb or high carb diets, which is best
- Is there a magic macro ratio
- Carbs and training, how we can feel our best
- Are sugar alcohols always free calories
- How volume of foods effects fullness and satiety
Need optimized training programs for your goals of either fat loss or muscle and strength? Click HERE to check out the LiftingLindsay Training APP for optimized training programs for Home or Gym use.
Questions about my coaching? Check out liftinglindsay.com
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 Pueblo
Too often women only focus on their emotions when they are menstruating, but throughout a 28(ish) day period our hormones are constantly shifting. These are often referred to as 4 seasons (Winter, Spring, Summer, Fall) These cause shifts within us physically and emotionally. Understanding these can lead us to act in power versus feeling like a ‘victim’ of a period once a month.
I cover topics like:
⁃ Should I change my training during my period?
⁃ How energy levels shift
⁃ Can you lift more than 20lbs during pregnancy?
⁃ How to wisely build goals around these periods
⁃ How we use (or don't use) measuring tools for progress during these seasons
⁃ How one-nutrition-strategy coaches limit themselves and clients
Need optimized quality training?? - www.liftinglindsay.com
Instagram : @liftinglindsay
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