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LiftingLindsay's More Than Fitness: Daily Summaries Delivered
by 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.
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- Today21 min
Your Reward Thinking Is Sabotaging Your Progress
Ready to Stop Starting Over?If you're tired of bouncing between being "good" during the week and starting over every Monday, it's time to build a lifestyle that actually lasts.Inside the LiftingLindsay App, you'll learn how to train smart, eat smart, and create sustainable habits that support fat loss, muscle gain, and long term health. Sign up HERE for a free 7 day trial.Inside you'll get:✓ Science based workout programs✓ Exercise video demonstrations and form coaching✓ Nutrition guidance and macro education✓ Meal plans and recipes✓ Weekly live coaching calls✓ Mindset coaching and education✓ A supportive community of women focused on strength and healthThe goal isn't just to help you reach a goal. It's to help you become the person who can maintain it.Need More Personalized Support?If you know your biggest challenge isn't knowing what to do, but actually doing it consistently, FitSpace Coaching may be the next step. Sign up HEREInside FitSpace, you'll work with me, Alex, and our coaching team to create a personalized plan built around your goals, lifestyle, and challenges.You'll receive:✓ Personalized nutrition coaching✓ Custom macro recommendations✓ Accountability and regular coach feedback✓ Help navigating real life challenges, vacations, holidays, and setbacks✓ Support breaking self sabotage patterns and building lasting habitsYou don't have to figure this out alone.Chapters:00:00 Welcome00:30 Reward Thinking Trap01:27 Real Rewards of Consistency03:30 Weekend Cycle Sabotage04:50 Diet Mindset Fatigue08:58 Lifestyle Not Breaks10:14 Faith and Gym Parallel19:21 Challenge the Earned It Thought19:55 How to Work With Me
- 1 weeks ago35 min
What is Eccentric vs Concentric?
🎉 EXCITING ANNOUNCEMENT: My brand new recipe book is now available!Inside you’ll find high protein, delicious recipes made with normal ingredients your whole family will actually love, plus the exact systems I use to make healthy eating feel realistic and sustainable during fat loss, maintenance, or muscle building phases.Grab your copy HERE!New TWM (Train With Me) programming starring June 15th! This is my personal programming. We have a 4x or 5x a week option. We’ll be including a 4 week initial block of eccentric work that I cover in the episode and i’m excited for. Come train with me! Get a 7 day free trial HERE!→ home alternatives included→ access to my community, recipes, lives, form reviews, etc.→ 3x, 4x, 5x a week training options→ Specialized programs like ‘intro to lifting’ or ‘Feminenly Fit Arms’ are 2 of my most popularRoig et al. 2009 meta analysis on eccentric vs concentric training (strength and cross sectional area)Franchi et al. research on fascicle length adaptations to eccentric trainingMaeo et al. research on long muscle length training and hypertrophyPedrosa et al. research on partial range of motion at long muscle lengthsHägglund and Beyer protocols for tendinopathy rehabNordic hamstring exercise research for hamstring injury prevention
- 2 weeks ago53 min
Can You Get Too Bulky?
🎉 EXCITING ANNOUNCEMENT: My brand new recipe book is now available!Inside you’ll find high protein, delicious recipes made with normal ingredients your whole family will actually love, plus the exact systems I use to make healthy eating feel realistic and sustainable during fat loss, maintenance, or muscle building phases.Grab your copy HERE!How do you define bulky when it's not something that can be measured? Social media doesn't tell the whole story of someone's fitness journey, so what can you do when you're struggling with how you feel you look vs reality of how you should be working out?Chapters: - Percentage of women who have PMS - Women sometimes don't want to get bulky - How do you define bulky? - Body fat vs muscle on a bulky scale - What happens when you focus on your legs? - Struggling with how big legs are - Social media doesn't tell the whole story - Some people are hyper responders - Can I get bulky? - What do you love about yourself? This is where you stop guessing and start progressing.Join us here → HERE
- May 15, 20261h 0m
Ideal Rest Between Sets
Lindsay and Alex answer a question from the a BeStrong member Ohksana:I have joined your Be Strong app. I am really liking your style of workouts and am excited to see how it can help me and challenge me. I do have to be honest, the longer rest periods are VERY hard for me. I am used to 45 seconds maybe up to 1 minute so I am trying to work on that. Thanks for the wonderful platform!!Chapters: - Best couple at the gym - Your injuries aren't necessarily from the gym - Lindsay hit a personal best - How long should rest periods be? - If you move into an extreme diet without intelligent training, you can see huge losses - Why do Alex and Lindsay eat so much? - What muscle growth responds really well to - Your nervous system needs to recover - Guidance for rest periods
- May 11, 202633 min
What I do after my Fat Loss Phase + BIG ANNOUNCEMENT
My latest podcast episode covers the highs and lows of post-diet recovery and unveils a joint coaching venture with Alex.BIG ANNOUNCEMENT #1Alex and I officially have a team of coaches, and we are now opening spots for 1:1 coaching.This coaching is for women who want to:Build a healthier relationship with food and fitnessStop starting over every MondayCreate systems and routines that actually fit real lifeImprove mindset while still working hard toward physique goalsLearn how to train and eat in a sustainable, intelligent wayWe are only accepting 5 new clients right now.Every time we open coaching, spots fill quickly, so if you’ve been thinking about getting support, book your call ASAP to see if this is the right fit for you.BOOK HEREBIG ANNOUNCEMENT #2New training cycles officially start TODAY inside the LiftingLindsay Training App.We now have: • 3x/week training programs • 4x/week training programs • Home workout alternatives • Full exercise guidance and training educationInside the app, you also get: • Recipes • Courses • Community support • Science based training and nutrition educationThe LiftingLindsay Training App is built for women who want to train smarter, eat smarter, build confidence, and optimize their results without falling into all or nothing thinking.Because fitness should improve your life… not become your entire personality. Unless you’ve named your glutes. Then we might need to talk.Join HERE
- Apr 30, 202647 min
Post-Diet Recovery and Maintenance
EXCITING NEWS 🚨Mother’s Day Sale is HERE.Get 40% off your first 3 months inside the LiftingLindsay Training App.👉 Use code MOTHERS40 during sign up👉 click HERE . Choose monthly sign up option!Once you’re inside, you’ll have everything you need to actually make progress:• 3x and 4x per week training programs• Gym AND home workout options• A brand new training block starting May 11th• Hours of education so you understand what you’re doing• ALL of my recipes built right into the app• And access to the BeStrong community for accountability and support🔥 90-Day Fat Loss Challenge (Opens May 4th)This is for app users only, so you need to be inside the app to join.We only take 30 women, and it fills FAST.Here’s how it works:• $150 buy-in goes into a prize pot• You compete individually AND in teams of 5• Goal = lose the highest percentage of body weight• Winning team takes home the moneyLast round:👉 25 women👉 249 pounds lost combinedOne woman said it was the best she’s felt and looked in 20 years.👉 Join the app HERE👉 Use code: MOTHERS40Spots sold out in 3 days last time… so if you want in, don’t wait.Lindsay shares how she completed an eight-week fat loss phase.Follow a long with me in my training! Did you know my training app has my personal program in it? Train With Me is a 5x a week program, but it has 4x a week option as well as home alternatives.Come join my app and start using these tools the right way 👇✨ Free 7-day trial✨ Simple, high-protein recipes✨ Optimized training programs (3, 4, or 5 days/week)✨ Home workout alternatives✨ Community support + guidance✨ Built for real women who want real resultsThis is where you stop guessing and start progressing.Join us here → HEREChapters:00:00 Introduction00:36 Why We Yo-Yo Diet03:03 Simple Macro Strategy06:39 Scale Fluctuations Explained10:52 Post Diet Recovery11:33 Metabolic Adaptations16:07 Maintenance Overshoot Trap20:44 Hormones and Hunger Rebound23:33 Defining Post Diet Recovery26:39 Lower Steps Increase Fuel30:12 Perimenopause Sleep Chaos35:37 Practical Sleep Fixes41:10 Scale Gain After Diet45:21 Strength Recovery Solidify ResultsLindsay shares how she completed an eight-week fat loss phase—six weeks before Mexico, one untracked week on vacation, and two weeks after—by focusing only on calories and protein (about 1640–1725 calories with a 120g protein minimum) plus a 14,000-step minimum, creating roughly a 25% deficit and losing about 4.5 pounds. She explains why scale weight fluctuates, why she kept the same plan except for a brief refeed to improve sleep, and why most people regain weight by ending the diet too soon and overshooting maintenance. She breaks down metabolic and hormonal adaptations (NEAT, efficiency, leptin/ghrelin, thyroid) and outlines “post-diet recovery” as a controlled transition to maintenance (her plan: 1950 calories, reduced steps to 8–10k, prioritize sleep) while tracking seriously and judging success by body composition, performance, and recovery rather than the scale.
- Apr 24, 202646 min
My Vacation Ruined All My Progress!
EXCITING NEWS 🚨Mother’s Day Sale is HERE.Get 40% off your first 3 months inside the LiftingLindsay Training App.👉 Use code MOTHERS40 during sign up👉 click HERE . Choose monthly sign up option!Once you’re inside, you’ll have everything you need to actually make progress:• 3x and 4x per week training programs• Gym AND home workout options• A brand new training block starting May 11th• Hours of education so you understand what you’re doing• ALL of my recipes built right into the app• And access to the BeStrong community for accountability and support🔥 90-Day Fat Loss Challenge (Opens May 4th)This is for app users only, so you need to be inside the app to join.We only take 30 women, and it fills FAST.Here’s how it works:• $150 buy-in goes into a prize pot• You compete individually AND in teams of 5• Goal = lose the highest percentage of body weight• Winning team takes home the moneyLast round:👉 25 women👉 249 pounds lost combinedOne woman said it was the best she’s felt and looked in 20 years.👉 Join the app HERE👉 Use code: MOTHERS40Spots sold out in 3 days last time… so if you want in, don’t wait.Lindsay recaps a six-week 25% calorie-deficit fat loss phase she documented for her Be Strong community, emphasizing focusing on calories and protein, minimums for fats and fiber, and avoiding obsessive tracking. She explains why vacations don’t erase real fat-loss progress, detailing how water, sodium, carbs, alcohol, reduced training volume, and digestion can temporarily raise scale weight and change muscle fullness. She shares her untracked, intentional approach at an all-inclusive resort, a small weight increase, and how weight normalized slowly. Finally, she outlines plans for post-diet recovery and maintenance, adjusting steps and calories strategically while prioritizing sustainable lifestyle and body composition over scale numbers.Follow a long with me in my training! Did you know my training app has my personal program in it? Train With Me is a 5x a week program, but it has 4x a week option as well as home alternatives.Come join my app and start using these tools the right way 👇✨ Free 7-day trial✨ Simple, high-protein recipes✨ Optimized training programs (3, 4, or 5 days/week)✨ Home workout alternatives✨ Community support + guidance✨ Built for real women who want real resultsThis is where you stop guessing and start progressing.Join us here → HERE
- Apr 6, 202635 min
When Fitness Tools Feel Like They Control You
Follow a long with me in my training! Did you know my training app has my personal program in it? Train With Me is a 5x a week program, but it has 4x a week option as well as home alternatives. New Programming Starts April 13th! Topics discussed in this episode: - No for real this time we're going to talk about it - When do you need to hire a coach? - Should you add calories when an app says you've burned calories? - Issues with step trackers - Issues with Dexa scans - Interpretting the data wrong can cause a stress response - We need a blind mode scale - The most important thing to remember when it comes to tools - How can you be consistent regardless of your situation? - Reading: Breaking the Habit of Being Yourself Come join my app and start using these tools the right way 👇 ✨ Free 7-day trial ✨ Simple, high-protein recipes ✨ Optimized training programs (3, 4, or 5 days/week) ✨ Home workout alternatives ✨ Community support + guidance ✨ Built for real women who want real results This is where you stop guessing and start progressing. Join us here → HERE
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About LiftingLindsay's More Than Fitness
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.
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