Simple, Not Easy: Recent Episodes
Lindsay Clements
In this episode, I chat with the incredible Angie about the importance of prioritizing personal health as a mom and entrepreneur. We dive deep into why it's essential to be unapologetic in pursuing your goals and taking care of yourself, even when life gets super busy. 💪🏼✨
Highlights:
1. Prioritizing Personal Health:
- As moms and entrepreneurs, our plates are always full, but Angie and I talk about why it's so crucial to put our health first. It's not just about us – it's about showing up as our best selves for our families and our businesses.
2. Being Unapologetic:
- We discuss how empowering it is to be unapologetic in taking care of ourselves and going after our goals. When we do this, we set a powerful example for our kids and those around us.
3. Angie's Fitness Journey:
- Angie shares her fitness journey, including the heart-wrenching experience of a miscarriage that motivated her to build a strong and healthy body. Her story is so inspiring and a testament to resilience and strength.
4. Managing a Busy Schedule:
- Let's be real – juggling mom life and entrepreneurship is no joke. We share tips on finding flexibility and adapting to changes, so you can maintain a healthy lifestyle without feeling overwhelmed.
5. Investing in Yourself:
- Investing in ourselves isn't just about spending money – it's about making a decision to become the best version of ourselves. Angie and I talk about how this mindset shift can have a ripple effect, positively impacting everyone around us.
Tune in and get inspired to prioritize your health, embrace flexibility, and be unapologetic in your pursuit of greatness. 🌟💙
Keywords: mom, entrepreneur, fitness, health, prioritization, unapologetic, miscarriage, strength training, mental health, postpartum, flexibility, adaptability, identity shift, consistency, self-belief, investing in oneself, positive impact
Chapters
00:00 Introduction and Prioritizing Personal Health
13:08 Being Unapologetic in Pursuing Goals
21:33 Flexibility and Adaptability in Managing a Busy Schedule
29:06 Investing in Oneself: Making the Decision to Change
35:10 Adjusting Expectations and Focusing on One Step at a Time
41:45 The Power of Self-Belief and Positive Visualization
43:07 Conquering Fears and Embracing Personal Growth
44:03 The Ripple Effect: Impacting Others Through Self-Investment
In this week's episode, Tyler and I are catching up after two weeks of being apart—oh, how we've missed each other! 😅 We get real about what it's like when one of us is on single-parent duty, the challenges we faced while I was away for work, and our plans for the rest of the year!
Episode Highlights:
👨👦 Tyler’s Single Dad Experience: Tyler shares his insights (and some funny moments) from his time holding down the fort while I was away. Spoiler: it was challenging but also filled with love and learning.
⚓ Lindsay’s Time Away: I talk about my work trip, the ups and downs, and how much I missed being home. It's a mix of honesty and humor as we navigate the realities of our busy lives.
🎉 Family Plans and Celebrations: We dive into our goals for the rest of the year, our sons' upcoming birthdays, and how we're planning to celebrate these special milestones together.
Keywords: catch up, single parenting, challenges, goals, birthdays, celebrations
In this conversation, Lindsay and Elena discuss functional health issues and how to identify red flags or signs that indicate a potential health issue. They emphasize the importance of listening to your body and advocating for yourself with your doctor. Lindsay shares her personal journey with health issues and how she became a functional health coach. They also discuss the limitations of traditional medicine and the role of coaches in helping clients navigate their health. The conversation highlights the importance of gut health and the potential triggers for digestive issues. They discuss the benefits of elimination diets and the possibility of additional testing if symptoms persist. In this conversation, Lindsay and Elena discuss the importance of focusing on overall health rather than just weight loss. They emphasize the need to address underlying health issues, such as gut health and hormonal imbalances, in order to achieve sustainable results. They also discuss the challenges of restricting certain foods and the importance of having a healthy relationship with food. The conversation highlights the significance of listening to your body and prioritizing self-care. Ultimately, they emphasize the importance of feeling good and taking care of your body before focusing on aesthetics.
Elena's Instagram
Lindsay's Instagram
functional health, red flags, signs, blood work, common issues, women, body awareness, advocacy, doctor, functional health coach, gut health, digestion, elimination diet, triggers, additional testing, health, weight loss, gut health, hormonal imbalances, food restrictions, healthy relationship with food, self-care, body composition, body image
Today, we're diving deep into a topic that's crucial for anyone on a fat loss journey: hunger.
Let's Talk About Hunger
In this episode, we're tackling the often-misunderstood topic of hunger. We want to debunk the myth that feeling hungry is a bad thing, especially when you're aiming to shed those extra pounds. Hunger is actually a natural signal from your body that you're making progress towards your goals!
Understanding the Hunger Game
Have you ever wondered why some days you feel like you could eat a horse, while others you're not hungry at all? We're breaking down the science behind hunger hormones and how they're influenced by factors like diet choices, sleep patterns, stress levels, and even your exercise routine. It's amazing how much control we have over our hunger cues!
Navigating Your Fat Loss Journey
Feeling hungry during a fat loss phase is completely normal and expected. It's all about learning to interpret those signals and respond to them in a way that supports your goals. We've got some practical tips up our sleeves to help you manage hunger effectively and keep your motivation high.
Practical Tips to Tame Hunger
From loading up on nutrient-rich foods to staying hydrated and finding ways to destress, we're sharing actionable strategies to curb those hunger pangs without derailing your progress. These tips aren't just about eating less; they're about empowering you to understand and work with your body's natural signals.
Ready to learn more? Dive into this episode to gain valuable insights into mastering hunger during your fat loss journey. Tyler and I are here to support you every step of the way!
Listen to the full episode here.
And for daily health and fitness inspiration, follow me on Instagram @lindsayclementsfit.
This week, Lindsay is joined by Amanda Onsby, a fitness and nutrition coach who shares her incredible journey through bodybuilding, COVID-19, and the significant impact it had on her health.
Lindsay and Amanda discuss:
- Bodybuilding During Covid: Amanda opens up about her year-long prep during the pandemic and how the extreme stress and dedication took a toll on her body.
- Gut Health Struggles: Amanda dives deep into her gut health issues, detailing the symptoms she experienced, including chronic fatigue, bloating, and digestive discomfort.
- Impact of Stress: The discussion highlights how prolonged stress can wreak havoc on gut health, exacerbating symptoms and leading to long-term issues.
- Testing and Diagnosis: Amanda shares her journey through various tests, including the DUTCH test and GI map, which helped her identify the root causes of her gut health problems.
- Steps to Recovery: Lindsay and Amanda discuss the actionable steps Amanda took to heal her gut, manage stress, and regain her health.
This episode is a must-listen for anyone dealing with gut health issues or feeling the effects of prolonged stress. Amanda's journey is both inspiring and educational, offering practical insights and hope for those facing similar struggles.
Listen Now: Simple, Not Easy
Connect with Us:
- Follow Lindsay on Instagram: @lindsayclementsfit
- Follow Amanda on Instagram: @winningatwellness
This week, Lindsay and Tyler share their insights on maintaining your health and fitness progress, even when life gets tough and you get sick.In This Episode: Staying on Track When You're Sick: Ever wonder how to keep your fitness goals alive when you're feeling under the weather? Lindsay and Tyler chat about modifying your workouts to suit your energy levels and how to listen to your body without sacrificing your progress. Bouncing Back After Illness: We all know that getting back into the swing of things after being sick can be challenging. Lindsay and Tyler provide practical tips to help you ease back into your routine and regain your motivation quickly. Boosting Your Immune System: Prevention is better than cure! Discover Lindsay and Tyler's top strategies for staying healthy and preventing sickness. From essential nutrition tips to smart lifestyle changes, learn how to keep illness at bay and maintain your well-being. If you're a busy mom, a working professional, or just trying to figure out how to balance a healthy lifestyle with a hectic schedule, this episode is a must-listen. Lindsay and Tyler offer relatable advice and actionable tips to help you stay on track, no matter what life throws at you.Listen to the full episode on Simple, Not Easy and start taking control of your health journey today.For more daily tips and inspiration, follow Lindsay on Instagram @lindsayclementsfit.
This week, Lindsay sits down with Julia Caban, a strength and nutrition coach and Navy veteran, to dive into the transformative power of strength training. Lindsay and Julia share their personal journeys of trial and error, revealing how they both discovered that strength training was the key to achieving a lean and toned physique.
Join Lindsay and Julia as they discuss the importance of strength training, particularly for women over 30 who are looking to improve their body composition and overall health. From debunking myths to sharing practical tips, this episode is packed with insights to help you harness the benefits of strength training in your own fitness journey.
And don't forget to follow Lindsay on Instagram @lindsayclementsfit for more health and fitness tips tailored to busy women like you! Make sure to also check out Julia's Instagram @power__jules for additional insights and inspiration!
In this episode of "Simple, Not Easy," Lindsay and Tyler dive into a topic that many of us can relate to: working out diligently but not seeing the physical results we expect. Have you ever wondered why you're putting in the effort but not reaping the rewards in your physique?
Join us as we unpack the reasons why someone may work out consistently but not look like they work out as much as they do. We explore several key factors that could be hindering your progress:
- Lack of Progressive Overload Strength Plan: Are you stuck in a workout routine that no longer challenges your muscles? We discuss the importance of progressive overload and how it can kick-start your progress.
- Nutritional Considerations: Fueling your body with the right nutrients is essential for building muscle and achieving your desired physique. We delve into the role of nutrition, including the importance of consuming enough protein and maintaining a balanced diet.
- Sleep and Stress Management: Quality sleep and effective stress management are crucial for optimal recovery and muscle growth. We examine how insufficient sleep and chronic stress can sabotage your fitness goals.
- Hormonal Imbalances: Hormones play a significant role in body composition and muscle development. We shed light on common hormonal imbalances that may be affecting your ability to build lean muscle mass.
Tune in to gain valuable insights and practical tips to maximize your workout efforts and finally achieve the results you've been striving for. 🎧
👉 Listen to the full episode on Spotify now: Simple, Not Easy Podcast
Don't forget to follow us for more expert advice on navigating your health and fitness journey! @lindsayclementsfit
FitnessJourney #WorkoutTips #MuscleGrowth #Nutrition #Sleep #StressManagement #HormonalBalance #HealthyLifestyle #SimpleNotEasy #LindsayClementsFit #FitnessPodcast
In this episode, Lindsay is joined by Grace Lamb, a postpartum fitness coach, former client, and friend.
Together, they dive into the transformative benefits of working with a 1:1 health and fitness coach. Grace shares her personal journey, highlighting how accountability and personalized guidance have been crucial in her fitness success.
Lindsay and Grace discuss the power of accountability and why even fitness coaches need someone to hold them accountable, emphasizing how this support can lead to sustained success.
They explore the challenges of weight loss resistance and the importance of understanding your body's unique needs through lab work and personalized strategies.
Additionally, Grace shares a new approach to rapid fat loss that has been effective for her, providing practical tips and insights for those looking to jumpstart their weight loss journey.
Tune in to hear Grace's inspiring story and gain valuable tips on how personalized coaching can help you achieve your health and fitness goals.
👉 Listen to the episode now: Simple, Not Easy Podcast
For more tips and inspiration, follow Lindsay on Instagram @lindsayclementsfit and Grace on Instagram @gracelamb.fit.
In this episode of "Simple, Not Easy," Lindsay and Tyler tackle an often overlooked but crucial aspect of women's health: pelvic floor physical therapy. Pelvic floor dysfunction is more common than you might think, yet many women suffer in silence due to stigma and misconceptions.
Lindsay, a holistic nutrition coach, and Tyler, a physical therapist, explore the stigmas that prevent women from seeking pelvic floor PT. They emphasize that symptoms like incontinence, pelvic pain, and discomfort during physical activity or sex are common but not normal. These issues can significantly impact your quality of life, but with the right help, they are treatable.
During their discussion, Lindsay and Tyler break down what pelvic floor physical therapy entails, including exercises and techniques used to strengthen and rehabilitate the pelvic floor muscles. They provide practical advice on how to recognize when you might need pelvic floor PT and share tips on finding a qualified pelvic floor physical therapist in your area. This includes looking for professionals with specific experience in women’s health, relevant certifications, and positive patient reviews.
If you’ve ever experienced leaking when you sneeze, cough, or jump, felt pelvic pressure or pain, or had pain during sex, this episode is for you. Lindsay and Tyler aim to destigmatize these symptoms and encourage women to seek the help they deserve. Your health and well-being are paramount, and pelvic floor physical therapy can play a vital role in maintaining both.
Tune in to learn more about this important topic and take the first step toward better health by understanding the benefits and availability of pelvic floor physical therapy.
Listen to the episode now at Simple, Not Easy and empower yourself with the knowledge to improve your health and quality of life.
For more tips and inspiration, follow Lindsay on Instagram @lindsayclementsfit. Stay connected and join our community dedicated to holistic health and wellness!
In this episode of "Simple, Not Easy," Lindsay sits down with Courtney Cecil, owner of Working Moms Movement, to dive deep into the mental load that working moms carry and how to optimize their efficiency to truly 'do it all.' 💪
🌟 Key Topics Covered:
- The Mental Load of Moms: Understand the unseen burdens that moms carry and how it affects their day-to-day lives.
- Efficiency Hacks: Learn actionable tips to streamline your schedule and maximize productivity.
- Meal Prep Strategies: Discover simple, effective meal prep strategies tailored for busy working moms to ensure your family eats healthy, delicious meals without added stress.
Courtney shares her expert insights on how to manage the demands of a busy life, offering practical advice and strategies that you can implement right away. If you're a mom juggling work, family, and everything in between, this episode is a must-listen!
📌 Links:
- Visit Courtney's Website: Working Moms Movement
- Follow Courtney on Instagram: @workingmomsmovement
Tune in now to get inspired and empowered to take control of your schedule and lighten your mental load! 🌟
WorkingMoms #EfficiencyTips #MealPrep #MentalLoad #PodcastEpisode #SimpleNotEasy #LindsayClements #CourtneyCecil #HealthyLiving #MomLife #TimeManagement #WorkLifeBalance
Welcome to Simple, Not Easy, hosted by holistic nutrition coach Lindsay Clements and physical therapist Tyler Clements. In this episode, we explore practical strategies to optimize your health as a shift worker. Whether you work nights, early mornings, or rotating shifts, these tips will help you maintain your health and fitness.
Episode Highlights:
-
Sleep Optimization:
- Tips for better sleep: blackout curtains, white noise, consistent schedules.
- Effective napping strategies.
-
Nutrition Strategies:
-
Meal planning and prepping for irregular hours.
- Healthy snacks to stabilize energy.
- Balanced macronutrient intake.
-
Fitness Routines:
-
Quick, effective workouts for busy schedules.
- Benefits of strength training and cardio.
- Staying active during shifts.
-
Stress Management:
-
Techniques for reducing stress and avoiding burnout.
- Importance of mindfulness and relaxation.
- Building a support system.
Key Takeaways:
- Prioritize Sleep: Create a sleep-friendly environment and stick to a routine.
- Plan Meals: Prep balanced meals and snacks to avoid unhealthy choices.
- Stay Active: Incorporate short, effective workouts daily.
- Manage Stress: Practice mindfulness and seek support.
Action Steps:
- Set a consistent sleep schedule.
- Plan and prep balanced meals.
- Schedule daily workouts.
- Use stress management techniques.
Listen now: Simple, Not Easy Podcast
Subscribe to Simple, Not Easy, leave a review, and follow us on Instagram for more tips.
In this episode of the Simple, Not Easy podcast, hosts Lindsay and Tyler dive into the challenges and solutions of maintaining a consistent fitness routine while juggling the demands of a 9-5 job. Whether you're working from home or commuting to the office, balancing work responsibilities with personal health goals can be a daunting task. Lindsay and Tyler share practical tips and strategies to help you stay on track without sacrificing your well-being or professional performance.
Key Topics Covered:
- Time Management: Learn how to effectively plan and prioritize your day to fit in workouts, even with a busy schedule.
- Efficient Workouts: Discover quick and efficient workout routines that can be done in 30 minutes or less.
- Incorporating Movement: Tips on integrating more movement into your day, from walking meetings to desk exercises.
- Meal Prep and Nutrition: How to plan and prepare healthy meals and snacks to support your fitness goals.
- Mindset and Motivation: Strategies to stay motivated and keep a positive mindset towards fitness despite a hectic work life.
Actionable Takeaways:
- Plan Your Week: Set a schedule for your workouts just like you would for meetings and stick to it.
- Maximize Breaks: Use lunch breaks or small gaps in your day for short, effective workouts.
- Prep Ahead: Prepare meals and snacks in advance to ensure you’re eating healthy throughout the week.
- Stay Flexible: Adapt your fitness routine as needed to accommodate unexpected work demands.
Ready to take control of your fitness despite a busy 9-5 job? Tune in to this episode for actionable tips and strategies that fit your lifestyle. Don't forget to subscribe to Simple, Not Easy and leave us a review. Follow us on Instagram @lindsayclementsfit for more health and fitness tips.
Listen now: Simple, Not Easy Podcast
In this episode, hosts Lindsay and Tyler tackle the challenge of managing weekend eating. They share strategies to navigate social events and stay on track with health goals.
Key Topics:
- Challenges: Lindsay and Tyler discuss why weekends can be tough for healthy eating.
- Mindful Choices: Learn about mindful eating and its role in making conscious food decisions.
- Planning Ahead: Tips for meal prepping and setting realistic goals for the weekend.
- Balance: Find ways to indulge while staying aligned with health goals.
- Social Situations: Strategies for navigating peer pressure and dining out.
- Self-Compassion: Emphasizing progress over perfection and practicing self-compassion.
questions? send Lindsay a dm on Instagram: @lindsayclementsfit
In this episode, we're diving into the world of Hashimoto's thyroiditis and thyroid issues. We chat about the causes, symptoms, and holistic approaches to managing these conditions.
We'll discuss the complexity of Hashimoto's, an autoimmune disorder affecting the thyroid gland, covering genetic and environmental factors, common symptoms, and the importance of early detection.
Tune in for insights into holistic management strategies, including nutrition, stress management, and lifestyle modifications.
questions? send Lindsay a dm on Instagram: @lindsayclementsfit
Today, we're diving into adrenal fatigue!
Learn about the symptoms, causes, and holistic solutions for this commonly overlooked health issue.
Show Notes:
- Introduction to Adrenal Fatigue: Lindsay and Tyler introduce adrenal fatigue, its link to chronic stress, and its impact on overall health.
- Symptoms: Explore common signs like fatigue, insomnia, weight gain, brain fog, and mood swings.
- Causes: Discover factors contributing to adrenal fatigue, including chronic stress, poor sleep, and lifestyle habits.
- Diagnosis and Testing: Learn about the challenges of diagnosing adrenal fatigue and the importance of comprehensive assessment.
- Treatment Approaches: Explore holistic strategies like stress management, dietary adjustments, and supplementation.
- Prevention: Find preventive measures and lifestyle habits to support adrenal health and long-term well-being.
Tune in to Simple, Not Easy for valuable insights and practical tips to address adrenal fatigue and restore balance to your life. Subscribe now and leave a review!
Today on Simple, Not Easy, Lindsay & Tyler delve into Polycystic Ovary Syndrome (PCOS), offering practical insights and holistic solutions. Learn about PCOS symptoms, diagnosis, treatment options, and empowering lifestyle strategies.
Key Points:
- PCOS Introduction: Lindsay and Tyler discuss the prevalence and impact of PCOS, highlighting its diverse symptoms and hormonal imbalances.
- Symptom Overview: Explore the varied symptoms of PCOS, including menstrual irregularities, infertility, weight gain, acne, and mood changes.
- Diagnostic Criteria: Learn about the Rotterdam criteria and diagnostic tests used to identify PCOS, emphasizing the importance of a comprehensive evaluation.
- Treatment Modalities: Discover holistic approaches to PCOS management, including lifestyle modifications, dietary interventions, and targeted supplementation.
- Lifestyle Strategies: Gain practical tips for managing PCOS symptoms through stress management, sleep optimization, and mindful movement.
- Empowering Women: Lindsay and Tyler empower listeners with evidence-based information and resources, encouraging active participation in their health journey.
Tune in to Simple, Not Easy for expert insights into PCOS and actionable strategies for holistic well-being.
Join us on the Simple, Not Easy show as we unpack the essentials of insulin resistance—a common health concern affecting millions worldwide.
- Insulin Resistance Explained:Learn about the role of insulin in regulating blood sugar levels and how resistance develops when cells become less responsive to insulin's signals.
- Causes and Risks:Discover the contributing factors, including genetics, lifestyle choices, obesity, and poor diet, which elevate the risk of insulin resistance.
- Symptoms and Diagnosis:Recognize common symptoms like fatigue, weight gain, and increased hunger, and understand diagnostic tests like fasting blood glucose and A1c.
- Management and Prevention:Gain insights into lifestyle changes such as healthy eating, regular exercise, stress management, and quality sleep to manage and prevent insulin resistance.
Subscribe to Simple, Not Easy for more health insights, and share this episode to spread awareness. For questions or topic suggestions, reach out to Lindsay on Instagram @lindsayclementsfit. Thank you for tuning in!
InsulinResistance #HealthPodcast #WellnessInsights
In this episode of Simple, Not Easy, we dive deep into the world of intermittent fasting – a popular eating pattern that has gained widespread attention for its potential health and weight loss benefits. Join us as we chat about the science behind intermittent fasting, discuss different fasting protocols, and share practical tips for incorporating intermittent fasting into your lifestyle.
Key Topics Covered:
- What is Intermittent Fasting?
- Evolution & Intermitting Fasting
- Types of Intermittent Fasting Protocols
- Pros & Cons
- Who Should Avoid Intermittent Fasting?
Whether you're curious about intermittent fasting or looking to optimize your fasting routine, this episode is packed with valuable insights and actionable advice to help you make informed decisions about your health and wellness journey. Tune in now and discover the ins and outs of intermittent fasting with Lindsay & Tyler! 🌟
Don't forget to subscribe, rate, and review the podcast on your favorite platform! For more resources and updates, visit Lindsay's Instagram.
Is losing weight all about calories in, calories out? Or is there more to the story? Today we're chatting about our thoughts on this topic!
Lindsay's Instagram
In this episode, I'll be walking you through my 4-Step process that I take EACH of my clients through to ensure they can not only REACH their fat loss and body composition goals, but MAINTAIN those results forever 🔥This audio is taken from the free 4-Steps to Permanent Fat Loss Workshop Lindsay hosted on 3/14/24. Click here to watch the video of the replay.
It's that time of year..all of us military folk are gearing up for the (sometimes) dreaded weigh-ins and fitness tests. Today we're chatting about how to prepare for the fitness test, and how to lose weight SAFELY and efficiently if you need to lose a few lbs before the test this year. Enjoy!
Have you ever wondered if you 'should' eat or drink something?
Today I brought Coach Kayla Jury, the Rebel Health Coach, on the podcast. We're chatting all about how to stop with the 'shoulds' and how to ACTUALLY enjoy fun food (& alcohol) and STILL make progress towards your goals.
Coach K's Instagram
Free Goldilocks Level Training
This year is our 10 year anniversary! And we thought it would be fun to share some things that have helped us grow together in our marriage. Enjoy :)
We're talking about myths vs facts around weight loss medications, research being done/future research, who these medications may be helpful for, AND how to properly utilize these medications to get the best results.
Ozempic, Wegovy, Mounjaro, Zepbound, semaglutide, tirzepatide
@lindsayclementsfit on Instagram
You've been hearing about these weight loss medications like Ozempic, Wegovy, Mounjaro, Zepbound..and maybe you're skeptical but you're wondering if it might work for you? Or you just can't seem to find one place where there is unbiased information on the topic.
So that's what we're giving to you today!! A full-on chat all about the pros and cons of GLP-1 medications, and how to be successful if you're currently taking them!
semaglutide, tirzepatide
Lindsay's Instagram
One of the most common questions I get is, "what labs should I get?" Today we're breaking it down for you!
You’ve got goals, and so do we! Today we thought we’d share what we’re working on in 2024. We’d love to hear what you’re working on, too!
Today we're talking all about managing expectations in regards to your weight loss/body recomposition journey. We'll be talking about the 2 things you need to master if you want to finally lose body fat and keep it off FOR GOOD.
You've probably heard of cycle syncing - but what actually is it? And should you be incorporating it as a component of your training protocols? That's what we're talking about today, period.
If you've been around for a while, you'll know that for the better part of 2023, I (Lindsay) have been on my own healing journey. From first getting my labwork done and seeing that my 'inner age' was 15 years older, to diving into and graduating from a functional nutrition course, to hiring industry-leading coaches to help me on my journey....here's the complete story from start to finish!
Ya'all - the world of bots and AI is here and I don't think it's going away anytime soon. Today, we're asking Chat GPT some health & fitness questions to see how it will respond (questions like: how to get beach shredded in 30 days and the top 10 healthiest foods...). I think some of the answers will surprise you!
Hot topics
Tempo training
- Time under tension = more hypertrophy
- Controlled eccentrics = hypertrophy, muscle strength, tendon health, increased DOMS
- Faster movements at 50-60% 1RM for power development
Eating dyes
- Dyes that have been banned have shown toxicity in animals
- ADHD study was related to removal of additives and food dyes from diets of hyperactive children and behavior improved, more empirical studies could not clearly replicate, may indicate that overall reduction in processed diet improves health
Supplements that heal hormones
- Claims of different products: inhibits fat storage, reduces fat cell size, reduces fat cell formation // active joints, improved muscle tone, youthful skin, zero carbs, zero sugar, zero calories // burn fat, lose inches, promote lean body composition
- Significant referral and loyalty incentives
- Hormone supplements designed to match different phases of cycle, only micronutrients included: magnesium oxide (cuing period - not absorbed well, makes you poop), magnesium stearate and silicon dioxide (listed as flow agent - means anti caking), potassium phosphate (used to increase phosphate levels, no clear benefit), coq10 (potential increase in energy), theacrine (claims to support hormones, no evidence of this, derivative of caffeine - maybe energy), inositol (good), quercitin (good for immune health), Palmitic acid monoethanolamide (endocanabinoid system, decrease inflammation and pain), forms of zinc (appears to help with menstrual cramps), CLA (has efficacy in fat loss, dose dependent, in blend so dosage unclear - you can get CLA supplement from GNC for 1/4 the price and individual listed doses), whole lean body system for 30 days is $175 = $6/day
Maintaining results
- Make sure the results are maintainable (ie not stay at 2% body fat, make sure you can still hit PRs from your 20s, etc)
- Don’t over extend your schedule
- Consistency with sleep and wake times
- Do things to mitigate injury risk (warm up, cool down, mobility, sleep, hydration)
- Mix it up occasionally (try different movement or activities to break up the monotony, different food as well)
- Be mentally accepting of fluctuations (homeostasis, AC analogy)
- Keep health content you take in consistent over time for accountability
- Community/buddy
We all wish we had more time to do all the things we need AND want to do... but what if you could get some time back in your week by doing this simple exercise? On today's episode, we're teaching you how to divide your tasks into categories so that you can easily see what can get deleted (giving you time back in your day) & what should be prioritized so you can live your most optimal life.
Lindsay's Instagram
LC Fitness & Nutrition
We didn't come here to bash HOTWORX (although it may seem like that)...but we wanted to talk to you guys about this new fitness fad we've been seeing pop up everywhere & actually dive into the research around working out at elevated temperatures. Once you hear the research, you can decide for yourself it it's right for you!
Lindsay's Instagram
LC Fitness & Nutrition
Can choosing to do challenging things (like working out) improve your resiliency, grit, & overall day-to-day life? We think yes, but let's see what the data says!
Lindsay's Instagram
LC Fitness & Nutrition
We did something a little different today and brought a guest on the podcast! Lindsey is a RN, Holistic Health Practitioner, CPT & Gut Health Expert. Today we're chatting about her journey with her own gut health & how that led her to become a holistic health coach helping people to improve their quality of life every single day. Plus some best practices for a healthy gut!
Find Lindsey at @lindseytheholisticmama
LC Fitness & Nutrition
So you want to live a healthier lifestyle & are busy making all these changes to your lifestyle (go you!)...but you feel unsure that you'll be able to sustain these changes because sometimes it just feels like SO. MUCH. WORK. We feel you. So today, we're talking about how to make SUSTAINABLE changes. Changes that will feel so small in the moment that it won't even feel like you're trying THAT hard... but over time these changes compound on one another, and THAT is how you maintain all that progress you've made.
Lindsay's Instagram
LC Fitness & Nutrition
Tyler's Top Ten Tips for staying consistent with your nutrition!!! We talk about these principles a lot, but thought it would help to wrap it up & put it all in one place for you. Enjoy!
Today we're talking about the differences between bingeing (or binge eating disorder) & just plain old over-eating. There is some grey area (like with anything) but hopefully this conversation helps clear it up. Also - you will be SHOCKED & heartbroken by some of the statistics we talk about involving body image, eating disorders, and diet culture starting in young girls as young as 6 years old. Something has to change.
Cycle syncing, RIR, RPE, tempo lifts, rest periods...we could go on & on about the intricacies & detail that can be included as part of your training phase. But how much does it all REALLY matter?
Find Lindsay on Instagram: @lindsayclementsfit
Have you ever wondered how much money pharmaceutical companies spend on advertising medications for illnesses that could be prevented/treated without a pill? If not...you'll find out today (& many more fun things). In this episode, we're talking about how to thrive in your health journey, even if the system is a bit broken.
We didn't come here to bash on the keto diet, because it DOES have its place and research shows that keto may be helpful for several different types of medical conditions. Today we're talking about why you shouldn't go do the keto diet on a whim without doing your research and/or talking to your doctor (especially if you are on certain types of medication).
Could alcohol be affecting you weight loss and/or body composition goals? How about sleep? Today we're talking about some of the negative effects of alcohol (sorry for the buzzkill, hehe) BUT we truly believe that knowledge is power, & the best decision for you is an informed decision. What are your thoughts on alcohol consumption? Let us know what you think!
I tried a million things to fix my behavior around food after being a binge-eater for almost a decade. Including...going to my doctor for help. Only to be prescribed a pill IMMEDIATELY. Today we're talking about that story, & the lessons learned from that experience with my health care provider.
CrossFit used to be a huge part of my life... and now it's not (but not for the reasons you may think). Today we're talking about my journey with fitness, CrossFit, Covid and having 2 babies.. and tips on how to make your fitness routine fit YOUR lifestyle.
As High School Musical taught us, it's okay to live outside the status quo :) Today we are going over some super interesting statistics on what is considered 'normal' in today's society. You can decide at the end if you want to be 'normal' or not!
Let's talk about HUSTLE CULTURE & how it affects your health. We're not ones to shy away from hard work, but we also know that grinding every day shouldn't be the answer forever. What are your thoughts on this?
Lindsay's Instagram
LC Fitness & Nutrition
It is estimated that 60% of women in the military suffer from disordered eating. Today we're chatting about Lindsay's experience participating in military fitness tests for 13 years & her insight as a Navy Command Fitness Leader (CFL) for the last 3 years. Long story short...there are definitely improvements to be made (but we're on the right track). Lindsay's InstagramLC Fitness & Nutrition Coaching
We love that you're on a run streak - really, we do! And we don't want to hate on them because there are SO many positives. But how do you know when the run streak mindset has gone a little too far? Today we chat about all things run streaks & how to approach them with a healthy mindset for the best results.Have you ever tried a run streak? What are your thoughts. Connect with us on Instagram & let us know!Lindsay's InstagramLC Fitness & Nutrition Coaching
So your partner has decided to enter their 'healthy girl/boy era' and you want to know how to best support them on this journey...today we're chatting about just that.
If you're the one trying to get healthier, send this to your partner and have them listen (we promise it will spark a great discussion).
Questions? Hit us up on the gram.
Lindsay's Instagram
LC Fitness & Nutrition Coaching
This week we're walking you step-by-step on how to execute a reverse diet, and what to do once you've completed one.
Questions? Hit us up on the gram.
Lindsay's Instagram
LC Fitness & Nutrition Coaching
You've heard the term 'reverse diet' - it's ALL over the internet in the health & fitness world right now. But what actually IS it? Today we're breaking down what it actually means to start a reverse diet, & how to know if you're a good candidate for one (hint - most women are...)
Tune in next week for more on how to actually execute a reverse diet & where to go after that.
Questions? Hit us up on the gram.
Lindsay's Instagram
LC Fitness & Nutrition Coaching
WE'RE BAAACKKK!!!! We truly didn't plan to be out this long after baby was born but, ya know...life. Sharing some life updates with you today + Rhett's birth story (if you are not a fan of birth stories, just hold out until next week's episode where we are back to regularly scheduled programming hehe)
Wanna connect? Hit us up on the gram.
Lindsay's Instagram
LC Fitness & Nutrition Coaching
So you've decided to take better care of your health and seek out a Physical Therapist for [insert issue]. Just like any other profession, there are some great PT's, some decent one, and some.... not so great.
Today we're talking about how to find a good Physical Therapist so you get the most out of the time you spend both in and out of the clinic.
@simplenoteasyshow
Today we're answering a listener question!! How do we balance it all? We both work full time jobs and run a successful business, all while trying to maintain good relationships with each other, friends & family, trying to be good parents, AND healthy lifestyle.
Hint -- it's freaking HARD. But we're diving a bit deeper into how we approach these areas of our lives and how we TRY to make it all work on a daily basis.
@simplenoteasyshow
@lindsayclementsfit
Is having a home gym really the biggest barrier between you & a consistent fitness routine? Today we're chatting about pros & cons of a home gym, and the best equipment to start with if you decide to go for it!
@simplenoteasyshow
@lindsayclementsfit
Eating for two? Think you need to skip out on that morning cup of coffee or stop eating sandwiches with deli meat for 9 months? Today we're talking about nutrition through the trimesters of pregnancy and busting some of those old myths about what you can't eat while pregnant. Enjoy!
@simplenoteasyshow
@lindsayclementsfit
Lily Nichols - Real Food for Pregnancy
Life has been crazy recently. So we thought we'd share how the past several weeks have been for us + remind you that sometimes, your health & fitness goals will take a backseat while you're dealing with life things (but that doesn't mean you have to give up completely). To be successful in the long term, you need to learn how to overcome & adapt to chaos. One day at a time!
@simplenoteasyshow
It's Summer and we all know what that means... cookouts, beach days & VACATION! Today we're chatting about how to stay on track with your goals traveling and during all of those fun summertime events that seem to ALWAYS involve the yummiest food & drinks.
@simplenoteasyshow
@lindsayclementsfit
Today's episode is a little different than our normal content, but we think this topic is still a part of overall health & wellness.
We're breaking down our framework on how to make decisions - the big ones and the small ones, and how to feel aligned with your goals & accomplishments in a world that is constantly pulling us in a thousand different directions. Enjoy!
@simplenoteasyshow
What's the big deal with coaching these days? From fitness coaches, business coaches, social media & mindset coaches - it seems like there is a coach out there for EVERYTHING.
If you've ever wondered if hiring a coach could help you on your health & fitness journey, we're diving into ALL of that today.
@simplenoteasyshow
@lindsayclementsfit
Today we are talking all about BOOKS!! Whether you love the smell of actual book pages or audiobooks are your JAM, books are an amazing (& cheap) way to invest in your health & wellness.
These are the top 10 books we recommend (in no particular order) & what you can expect to get out of each read. Happy Listening!
@simplenoteasyshow
Food freedom means being able to eat something that you REALLY want, when you REALLY want it and not feeling guilty about that choice.
Today, we chat about whether or not we think Paleo / Keto / [insert some other diet buzzword] treats & snacks fall into the category of food freedom, and if we recommend them as a tool for those on their health & fitness journeys.
@simplenoteasyshow
Today we chat more about that little old thing at the bottom of our Health Pyramid (meaning we think it's MOST important) -- MINDSET! A lot of what we talk about today is based on concepts from the book 'Mindset: The New Psychology of Success' by Carol Dweck (linked below).
After listening, let us know if you think you naturally have more of a fixed mindset or a growth mindset!
Links:
@simplenoteasyshow
Mindset by Carol Dweck
We get it, there is SO much information (& misinformation) out there regarding supplements. Today, we break down the 3 supplements that are most researched & have evidence to support their effects. Just remember that a supplement should be an ADDITION to a nutrient-dense, whole-foods diet (not take the place of). Enjoy!
Connect with us on Instagram!
@simplenoteasyshow
If you are pregnant, postpartum, thinking about becoming pregnant some day, or even work with pregnant women in a fitness capacity -- make sure you give this a listen for recommendations on fitness progressions throughout the different trimesters of pregnancy.
Connect with us on Instagram!
@simplenoteasyshow
You've heard of the Food Pyramid - what about the Pyramid of Health? If you haven't heard of it, no worries - we made it up. Today we talk about the things we think you should be focusing on when it comes to your health & fitness journey. Some of it may surprise you....or if you know us by now, maybe not :)
Connect with us on Instagram!
@simplenoteasyshow
Last week, we talked about the importance of sleep and why it should be a priority. This week, we give you some practical tips to improve the quality of your sleep, helping you feel rested & ready to take on the day!
Links: @simplenoteasyshow
Chatting about the importance of SLEEP today. Highly underrated & one of the most important aspects of our health that is often overlooked. If we made you sleepy during this podcast....go take a nap.
Links: @simplenoteasyshow
Today, we chat about the differences between motivation and discipline, and why relying on motivation might be the reason you’re not accomplishing your goals.
Links: @simplenoteasyshow
Today, we chat about some of the diets & styles of eating we've experimented with over the years. From fat burning pills (gross) to how we eat today, & everything in between. In the end, our best advice is to keep it simple.
What did we miss? Send us a message on Instagram to keep the conversation going!
Links:
@simplenoteasyshow
EC Synkowski - @optimizemenutrition
Today, we chat about some of the diets & styles of eating we've experimented with over the years. From fat burning pills (gross) to how we eat today, & everything in between. In the end, our best advice is to keep it simple.
What did we miss? Send us a message on Instagram to keep the conversation going!
Links:
@simplenoteasyshow
Today, we chat about when it can be beneficial to track your food intake, and a few methods to get you started. We'll also discuss how to know when it's time to take a break from tracking, and how to make minor tweaks to your diet to stay on track while eating intuitively.
Links:
@simplenoteasyshow
Today, we discuss how to overcome injuries or seasons in life where you can't train the way that you're used to. Learn how to adapt your mindset to meet you where you are & continue working towards your health & fitness goals.
Links:
@simplenoteasyshow
GOWOD App Linked Here
ROMWOD Linked Here
Today we are talking about Lindsay's journey with fitness & nutrition. From struggling with disordered eating behavior for over a decade to becoming a Certified Personal Trainer & Nutrition Coach, we dive into all of it.
Disclaimer: This podcast is not intended to replace medical advice. If you are struggling with an eating disorder, we always recommend you seek professional help & counseling.
Links:
Simple Not Easy Instagram: @simplenoteasyshow
Coconuts & Kettlebells: Well Fed Women Podcast
Today, we talk about how we try to maintain fitness after becoming parents. Things definitely do not look the same as before having a kid, but a simple change in mindset can go a long way in making sure you can prioritize your health and fitness! If you learned something or want to keep the conversation going, then head over to our Instagram!
https://www.instagram.com/simplenoteasyshow/
Today we talk about how Tyler got started with his fitness journey as an athlete and how he fell in love with fitness, battled through injury, and tries to maintain fitness after becoming a dad. If you can relate to this, have any questions, or want to keep the conversation going, you can head over to our Instagram!
https://www.instagram.com/simplenoteasyshow/
Today we talk about protein! Why is it important? How much do you need? How can you easily incorporate protein into your diet? We also give a real life example of a full day of eating to hit protein goals. If you you want to learn more or keep the conversation going head over to our Instagram page!
https://www.instagram.com/simplenoteasyshow/