LiftingLindsay's More Than Fitness

Join us in our community where we tackle issues like BLTS with education, community support, and challenges! Join HERE In this episode of the Lifting Lindsay podcast, the focus is on BLTS (Bites, Licks, Tastes, and Sips) and their impact on fat loss and maintenance goals. Lindsay discusses how these seemingly minor habits can significantly hinder progress towards achieving and maintaining a desired body composition. Through her Fun Fact Friday segment, she explains the importance of addressing and stopping habitual BLTs to prevent them from sabotaging diet efforts. Lindsay shares insights on recognizing and overcoming the root causes of BLTs, including lack of meal satisfaction, emotional eating, and unawareness of their accumulation. She offers practical advice on creating awareness, enjoying larger and more satisfying meals, and finding emotional solutions to avoid mindless snacking. Additionally, Lindsay highlights the importance of community, accountability, and self-check-ins as tools for success. Topics: 00:00 What are BLTS? 02:28 Why are BLTS ruining fat loss? 12:53 Why do women turn to BLTS? 17:25 Checking in on your emotions 21:10 Suggestions for working through emotional struggles 28:05 How do I stay motivated?

In this Fun Fact Friday' episode, Lindsay emphasizes the importance of applying fitness knowledge to personal situations, reflecting on her own journey and misconceptions in fitness. Lindsay discusses the value of mindful eating, addressing emotional eating, and the importance of understanding hunger and fullness cues. She shares insights on how overeating on occasion doesn't drastically impact body composition and stresses the importance of consistency and understanding over time. HEREHERETopics: 00:06 Figuring Out if Something Applies to You 06:21 My Mindful Eating Course 08:04 Learning how to Pause 17:06 It's important to see the full picture 24:35 Don't let yourself get too hungry

We're addressing common misconceptions in the fitness world regarding muscle gain, metabolism, and food intake. Stop comparing your diet and fitness routines to others. I'll talk about the impact of reversing diet restrictions to increase maintenance calorie levels, and the belief that muscle gain allows for significantly higher food intake. Topics: 0:00 Muscle Massively Increases Your Metabolism? 00:11 Can fitness influencers eat more food? 01:37 We have to stop comparing 05:43 If you put on more muscle, can you eat more? 08:06 What science says is going on 20:13 What is the point of maintenance? 20:41 Daily Energy Expenditure 21:44 What's included in your BMR? 29:19 How sedentary are you?

In this episode of the Lifting Lindsay podcast, Lindsay discusses the essential concepts of fat burning versus fat loss, explaining that despite common misconceptions, they are not the same. She highlights how fat burning refers to the process of using dietary or stored body fat as an energy source, whereas fat loss involves the actual reduction in body fat percentage. Lindsay offers insights into fat metabolism, including the processes of lipolysis and beta-oxidation, and how fat leaves the body. Topics: 00:00 Welcome back to Fun Fact Friday 00:34 We're here for tangents, right? 02:56 I can be naive about the amount of horrific information being shared 06:53 Define a few terms first 10:52 How much fat loss depends on who wins 17:19 Your body doesn't care about losing body fat 20:16 I kill myself working out and others look better with less work

In this episode of the Lifting Lindsay Podcast, Lindsay introduces a new segment called Fun Fact Fridays, aimed at delivering quick, digestible facts. She shares insights on how marketing labels such as 'low calorie' or 'guilt-free' can misleadingly affect our eating behaviors, leading to overconsumption. By referencing studies and personal anecdotes, Lindsay explores the psychology behind food labeling and its impact on consumption habits. Topics: 0:00 Food Labels Change Our Eating Habits 00:06 New feature on the podcast! 02:13 New training program starting soon! 03:03 A story about popcorn 05:07 Studies on labels affecting eating habits 11:40 Comparing apples to apples Researcher quoted - http://www.brianwansink.com/home/why-low-fat-labels-make-us-overeat NEW programming Starts April 22nd in the LiftingLindsay App. Click HERE to join! My Community BeStrong provides both Training programs and help with recipes and MEAL PLANNING!!! Making it easier than ever to hit your goals!!! JOIN HERE Membership gives you access to…. CoursesCommunitySupportgive awaysMonthly ThemesLivesform reviews

Current evidence shows most women’s strength isn’t influenced by menstrual cycle PMID: 37033884 NEW programming Starts April 22nd in the LiftingLindsay App. Click HERE to join! My Community BeStrong provides both Training programs and help with recipes and MEAL PLANNING!!! Making it easier than ever to hit your goals!!! JOIN HERE Membership gives you access to…. CoursesCommunitySupportgive awaysMonthly ThemesLivesform reviewsIn this episode of the Lifting Lindsay podcast, Lindsay talks about the impact of the menstrual cycle on women's strength and whether there should be adjustments in training methods according to the different phases of the cycle. Referencing a recent meta-analysis of 22 studies published in January 2024, the conversation challenges blanket statements seen on social media that dismiss any menstrual cycle effects on strength. Delving deeper, Lindsay emphasizes the variability in how individuals experience their cycles and the implications for strength training. The importance of understanding hormonal fluctuations, particularly estrogen and progesterone, and their impact during the follicular and luteal phases of the cycle is highlighted. A flexible and informed approach to fitness that respects bodily changes and promotes health and strength without succumbing to rigid and uninformed training paradigms. Topics: 00:27 About the meta-analysis 05:12 What are we actually seeing? 08:46 Starting with the stages of the menstrual cycle 23:03 Is it practical to change your training for two weeks? 27:11 Being flexible is a strength 30:32 Learning to listen to yourself and your body

I loved a quote from the book we are reading in the BeStrong Community, “Brianna Wiest, The Mountain Is You: Transforming Self-Sabotage Into Self-Mastery Topics: 01:03 The best version of yourself doesn't necessarily mean fat loss 07:03 A quote I want to share with you 12:54 The word "just" holds so much weight 16:20 What you choose for yourself may threaten other people 24:57 We're all dealing with our own stuff in life 27:34 Eventually you might need to lay down a boundary NEW programming Starts April 8th in the LiftingLindsay App. it’s a 4 day program with an optional 5th day. It’s a glute and delt emphasis program. Click HERE to join! My Community BeStrong provides both Training programs and help with recipes and MEAL PLANNING!!! Making it easier than ever to hit your goals!!! JOIN HERE Membership gives you access to…. CoursesCommunitySupportgive awaysMonthly ThemesLivesform reviews

In this episode of the Lifting Lindsay Podcast, Lindsay addresses the concerns and misinformation regarding muscle loss, particularly during periods of reduced physical activity. She begins by debunking myths around immediate muscle loss during short breaks from lifting, emphasizing that short-term breaks do not lead to significant muscle tissue loss. Lindsay delves into the process of muscle atrophy, differentiating between sarcoplasmic and myofibrillar hypertrophy, and explaining how nutrition, daily activity, and training intensity can influence muscle maintenance. She shares her personal experience of dealing with significant life events, including pregnancy and a miscarriage, which led to a temporary halt in her training routine and a noticeable change in her body composition. Topics: 00:28 Let's talk muscle loss and the causes of atrophy 04:25 Setting the stage with the story I told on Instagram 17:31 Allowing myself to be flexible with life 22:07 The reality could be just a depletion in glycogen storage 26:58 I'm going to be increasing my carb intake around workouts 30:00 Looking at the studies 37:30 So now what do I do? BeStrong Community: My Community BeStrong provides both Training programs and help with recipes and MEAL PLANNING!!! Making it easier than ever to hit your goals!!! JOIN HERE Membership gives you access to…. CoursesCommunitySupportgive awaysMonthly ThemesLivesform reviews

In this episode of the Lifting Lindsay podcast, Lindsay speaks with Emilee Roberts, a user of her training app and an influencer in the online beauty space. Through her story, Emilee explores the concepts of self-worth versus self-confidence, the role of gratitude, intention-setting, and maintaining integrity as tools for cultivating a confident, joyful life. The episode deeply delves into practical strategies for building a positive self-image and embracing a fulfilling, growth-oriented lifestyle. My Community BeStrong doesn’t just provide Training programs but NOW includes MEAL PLANNING!!! Making it easier than ever to hit your goals!!! JOIN HERE Membership gives you access to…. CoursesCommunitySupportgive awaysMonthly ThemesLivesform reviewsLinks: Emilee Roberts (@emileeroberts11) • InstagramFacebookWORTHY by Jamie Kern Limaemileeroberts LinktreeSee How The Miracle Morning SAVERS Can Help Your Morning RoutineBrendon Burchard’s Growth Habits

Dr. Darren Candow, a professor in the faculty of kinesiology and health studies at the University of Regina in Canada, delivers an in-depth discussion about creatine. He discusses its benefits, addresses common misconceptions, and highlights the supplement’s effects on athletes, young adults, elderly, and clinical populations. He also addresses concerns such as weight gain, kidney stress, and issues with combining creatine and caffeine. He dispels myths about creatine causing baldness and 'man boobs', and also emphasizes on ways to incorporate creatine into a regular diet, especially for vegans and vegetarians. Towards the end of the conversation, he delves into recent research that shows creatine can have cognitive benefits and potential gains for those experiencing metabolic stress. Darren Candow (@dr.darrencandow) • Instagram photos and videosDarren CANDOW | University of Regina, Regina | Faculty of Kinesiology and Health Studies | Research profileCreatine and pregnancy – what you need to knowTopics discussed in this episode: 00:33 Who's Dr. Darren Candle? 02:47 What is creatine? 04:21 Why are females so hesitant to take creatine? 08:27 How does Dr. Candow advise people to start taking creatine? 16:48 What are some of the other benefits in taking creatine? 22:15 What are the different types of creatine that are sold? 26:13 What are the newer cognitive benefits of creatine? 28:28 Does it matter when I take creatine? 31:50 Should vegans or vegetarians change their dosage of creatine? 32:29 Should you cycle creatine? My Community BeStrong doesn’t just provide Training programs but NOW includes MEAL PLANNING!!! Making it easier than ever to hit your goals!!! JOIN HERE Membership gives you access to…. CoursesCommunitySupportgive awaysMonthly ThemesLivesform reviews

Lindsay discusses various aspects of muscle growth, including how to overcome plateaus and why muscle growth is important for different reasons in different individuals. She also touches upon the importance of planning workouts, tracking weights, increasing workout intensity occasionally, and even sharing her experience with pregnancy and how it changed her routine. Lindsay gives recommendations for choosing the desired volume of sets in a week, emphasizing the importance of being flexible and adjusting according to one's own body response instead of rigidly following existing gym trends. Along with training, she stresses the crucial role of diet in muscle building and recovery, particularly the significance of having sufficient sleep, supported by a 2011 study linking sleep deprivation to decreased muscle mass. Topics: 00:06 Why aren't we seeing muscle growth we think we should? 00:59 A quick IVF update 03:59 The importance of learning to be flexible 10:53 Understanding the three aspects to seeing muscle growth 15:09 Our why's are always changing 16:16 Let's talk about training 21:23 Understanding volume 31:18 Sleep and recovery are a crucial part of this ANNOUNCEMENT - NEW fat loss & muscle and strength PROGRAM STARTING FEBRUARY 26 My Community BeStrong doesn’t just provide Training programs but NOW includes MEAL PLANNING!!! Making it easier than ever to hit your goals!!! JOIN HERE Membership gives you access to…. CoursesCommunitySupportgive awaysMonthly ThemesLivesform reviews

Lindsay discusses the contention surrounding banding exercises, particularly squats, hip thrusts, and glute bridges. She explains that while bands can sometimes be used as a learning tool for beginners, regular use can lead to decreased performance and diminished muscle growth. Lindsay debunks the popular belief that banding exercises contribute significantly to glute development and suggests that genetics, well-rounded exercise routines and quality movements are the actual causes of good muscle development. She disagrees with the trend where bands are used throughout the entire workout routine, which is often disseminated on social media. Lindsay concludes by reminding viewers that her optimized training programs do not include banding exercises which have been proven by studies and expert opinions to hinder workout performance and muscle growth. Chapters: 00:39 Why do people band? 06:02 Biomechanics have debunked these theories for years 09:03 Studying the impact of bands around knees to hip thrusts 11:14 But it's not going to hurt anything to band, is it? 13:02 We need more studies on women 15:48 Your feelings don't equate to truth nor hypertrophy 20:35 If you're looking for optimized training programs My Community BeStrong doesn’t just provide Training programs but NOW includes MEAL PLANNING!!! Making it easier than ever to hit your goals!!! JOIN HERE Membership gives you access to…. CoursesCommunitySupportgive awaysMonthly ThemesLivesform reviews

I want to share some insights on how gym routines have evolved over the years, and how for me it's shifted to be more about strength rather than looks. Additionally, I talk about the importance of a healthy relationship with food, and practices like mindful eating, especially during vacation periods. Topics: 00:05 IVF Journey update 03:49 Working out during pregnancy isn't just about you 08:59 Talking about weight gain on a holiday - especially an all-inclusive 10:49 Alcohol brings calories and can blunt hypertrophy 12:38 Thinking about the degrees to which you're hungry and full 22:00 I didn't go into a calorie deficit before vacation 29:57 Having a healthy mindset around food is key My Community BeStrong doesn’t just provide Training programs but NOW includes MEAL PLANNING!!! Making it easier than ever to hit your goals!!! JOIN HERE Membership gives you access to…. CoursesCommunitySupportgive awaysMonthly ThemesLivesform reviews

Hitting our goals comes down to two things ... Nutrition and Training. If either side of the equation is off, we are not going to see the changes we hope for! Lindsay discusses the realistic rates of fat loss and muscle growth, debunking many misconceptions that lead to unrealistic expectations. She emphasizes the importance of the process and being patient with oneself, advocating a healthier approach to fitness goals. Lindsay also shares her personal anecdotes from her in vitro fertilization journey. In addition to reaching one's body goals, Lindsay insists the importance of strength, capacity, and confidence earned by weightlifting. Chapters: 00:05 Let's talk about what's realistic 00:59 Quick recap of IVF so far 03:40 Most people are normal mammals 10:40 What do you mean when you say your body's not changing? 16:02 When you eat lower calories, your hunger signaling will increase 17:58 What should you expect in body fat reduction? 25:40 Remember that rates are based off averages, not based off of you 27:50 Shifting to realistic rates of muscle gain per month 33:51 I'm not seeing the gains in muscle that I want, why is that? 37:15 You're not pushing yourself hard enough in the gym 41:14 Remember: People put on muscle at different rates 48:57 If you're an advanced lifter, what can you expect for muscle gain? My Community BeStrong doesn’t just provide Training programs but NOW includes MEAL PLANNING!!! Making it easier than ever to hit your goals!!! JOIN HERE Membership gives you access to…. CoursesCommunitySupportgive awaysMonthly ThemesLivesform reviews

Lindsay talks with Taryn Nettles, a fitness coach specializing in hormones and wellness. Taryn shares her background, explaining her journey in health and fitness and how it led her to specialize in hormones. They discuss the impact of lifestyle, stress, and diet on hormones, exploring how these elements directly affect metabolic rate. Delving deeper, they touch on thyroid function, sex hormones, gut health, and the importance of consistent healthy habits. They also address common misconceptions about metabolism, stressing on the need for a balance between diet and exercise, and avoiding extremes. The Work of Byron KatieTarryn Nettles, MS | Functional Health & Fitness Coach (@tarryn_nettles)00:00 Introducing Taryn Nettles 01:15 How did Tarryn get into fitness and coaching? 08:00 How do you know who you are when it comes to doing it right vs body hormonal issues? 12:17 How long do I have to be consistent for? 17:44 Your metabolism isn't broken, it's adapted to your lifestyle 20:49 If I'm chronically undereating, shouldn't I always be losing weight? 29:32 How do sex hormones impact metabolic rate? 31:33 Can your thyroid look normal and yet not be? Even if doctor tested? 37:02 The solution to hypothroidism is not just increase calories and lift weights 39:00 When should you look at gut health? 42:22 I wish more women would do these two things for their health NEW MEAL PLANS!!!! Hitting our goals comes down to two things ... Nutrition and Training. If either side of the equation is off, we are not going to see the changes we hope for! My Community BeStrong doesn’t just provide Training programs but NOW includes MEAL PLANNING!!! Making it easier than ever to hit your goals!!! JOIN HERE Membership gives you access to…. CoursesCommunitySupportgive awaysMonthly ThemesLivesform reviews

I'm sharing my experiences with in vitro fertilization (IVF), how my faith continues to guide me, and discuss the impact of hormonal changes on my everyday life, daily routine, and fitness goals. The episode concludes with a book recommendation that has significantly helped me during my life. Loving What Is - The Work ANNOUNCING!! - BeStrong - My inner circle community - Join HERE Membership gives you access to…. Training App with dozens of programs to choose from CoursesCommunitySupportgive awaysMonthly ThemesLivesRecipesform reviews00:06 Welcome 00:33 Our in vitro journey 03:25 I had endometriosis and didn't realize it 14:29 Learning about faith 17:55 A word about the weeks ahead 19:30 How does in vitro affect working out and training? 23:46 Through this process, I don't want to lose who I am 26:45 Are my hormones out of whack? I'm losing it on people! 29:58 I needed to proactively become someone else 32:00 We can regulate our emotions through our thoughts 33:43 Loving What Is by Byron Katie 35:06 Meal plans are in BeStrong

In this episode, Lindsay discusses her struggles with illness during the month of January and updates about the IVF process. She also introduces the 'one more rep' challenge in her BeStrong community. Lindsay explores the importance of understanding the point of failure in training and encourages her community to push to their limits. She addresses the concept of taking into consideration an individual's goals, preference and physiology. Lindsay also analyzes the benefits and drawbacks of high rep and low rep schemes, emphasizing that depending on a person's unique circumstances and goals, one may be more beneficial than the other. ANNOUNCING!! - BeStrong - My inner circle community - Join HERE Membership gives you access to…. Training App with dozens of programs to choose from CoursesCommunitySupportgive awaysMonthly ThemesLivesRecipesform reviewsChapters: 00:00 Welcome! 01:54 BeStrong Challenges 07:29 Talking Rep Ranges 09:53 What is low rep range vs high rep range? 11:47 Who should choose low reps? 20:25 Why would someone choose a higher rep scheme? 26:40 Advantages of higher rep schemes 28:31 The cons of higher rep schemes 30:17 Meso, micro, and macro cycles 33:27 People don't always know how to push themselves

Lindsay sits down with Dr. Allen Bacon, a certified nutrition coach, who drops truth bombs on the misconceptions oft-seen on social media. They delve into topics like misconstruing credentials, credibility and follower counts. Drawing from his background in medical science, Dr. Allen admonishes multiple 'good vs bad' fallacies in food and fitness information while advocating for smart omnivore diets and verifiable, peer-reviewed research. He also discusses his career transition from dental surgery to fitness coaching and how people can approach determining a fitness or dietary intervention's success. Dr. Allan’s coaching servicesDr. Allan on InstagramANNOUNCING!! - BeStrong - My inner circle community - Join HERE Membership gives you access to…. Training App with dozens of programs to choose from CoursesCommunitySupportgive awaysMonthly ThemesLivesRecipesform reviews Chapters: 00:00 Welcome 01:20 Introducing Dr. Allan Bacon 05:52 So much information, very little wisdom 09:45 Using our education for good or bad 13:09 How do you tell if someone is wrong? 15:14 Gurus tend to have large follower counts on social media 24:17 Are you concerend with who's right or what's right? 27:36 The human body versus the animal body 30:44 Debunking myths or lies from gurus 39:54 The good story tellers 45:26 Are the stories reputable? 52:50 How important is form really?

Struggling to get your kids to eat healthy? Here are some things i’ve done to help my family. It’s also a new year! Let’s talk about the idea of setting new year’s goals, and how I like to come up with ‘outcomes and paths’ every 3,6,12 months! ANNOUNCING!! - BeStrong - My inner circle community - Join HERE Membership gives you access to Training App with dozens of programs to choose from: CoursesCommunitySupportgive awaysMonthly ThemesLivesRecipesform reviews

In this episode of the Lifting Lindsay podcast, Lindsay discusses the importance of understanding your personal fitness goals and how this differs from person to person. Lindsay stresses on the importance of context, individual body types and specific goals. She also covers the differences between 'working out' and 'training', highlighting how specific types of exercises such as combo movements or hypertrophy work can affect fitness results differently. ANNOUNCING!! - BeStrong - My inner circle community - Join HERE Membership gives you access to…. Training App with dozens of programs to choose from CoursesCommunitySupportgive awaysMonthly ThemesLivesRecipesform reviews