LiftingLindsay's More Than Fitness

Latest Episodes:

Why Can She Eat So Much? And Other Fitness Ramblings. Apr 03, 2023

Show notes

Topics:

(00:14) - A question I get all the time is...
(02:12) - It comes down to how much you move
(06:15) - Start from where you're at
(09:35) - Release the pressure on ourselves to be her
(10:14) - Relinquish the desire for the outcome she has
(14:34) - What if it's not an either or
(16:40) - What if you actually eat the same amount?
(23:53) - Lining up our actions with our values
(27:10) - It's hard to know what you need to know in fitness
(32:29) - As humans, we crave connection

NEW Fat Loss and Muscle and Strength programs are Started on March 27th!! But it’s not too late to join! Click here To join!!!! You’ll get access to my BeStrong membership site where you can get recipes, and learn more about nutrition and training. App users can also upload videos in my private facebook group for free form reviews! It’s a safe place where we all come together to cheer each other on and become our strongest selves!

Before And After Pics - The Pros and Cons with Heather Adams Mar 24, 2023

Show notes

I am excited to introduce you all to Heather Adams. I think it’s really important that we follow people in fitness who have a goal of overall heath in mind and body, Heather is one of those! Today we chatted about before and after pics, and how they can negatively and positively affect us!

(00:09) - Welcome
(01:21) - Guest introduction
(02:32) - Why aren't you posting a lot of before and after pictures?
(06:12) - Why do people get reactive with before and after pics?
(10:00) - Why don't I share my client's before and afters?
(16:38) - Things that impact health
(19:57) - We don't see the after after after photos
(24:59) - Make it about ourselves instead of their accomplishments
(28:14) - What's the benefit that it's giving you?
(32:55) - Some of the comments I've recieved
(34:57) - You look beautiful in both
(47:12) - Be a cheerleader

Follow Heather on instagram @heatheradams.fitness.

NEW Fat Loss and Muscle and Strength programs are Started on March 27th!! But it’s not too late to join! Click here To join!!!! You’ll get free access to my BeStrong membership site where you can get recipes, and learn more about nutrition and training. App users can also upload videos in my private facebook group for free form reviews! It’s a safe place where we all come together to cheer each other on and become our strongest selves!

Creatine: What You Need to Know Mar 20, 2023

Show notes

There is a lot of confusion about creatine monohydrate. Today i’ll break down the basics that you need to know!

I Personally use Bulk Supplement Creatine Monohydrate 5g daily. Purchase here.

(00:09) - Introduction
(00:46) - Follow up to breaking up with my husband as workout buddy
(05:39) - Introvert or extrovert
(09:01) - Showing up for yourself
(12:01) - How is your training? Nutrition?
(13:34) - What is creatine?
(16:25) - Creatine and exercise
(18:43) - 80 / 20 food rule
(20:00) - Do you need to load creatine?
(21:41) - Weight gain on creatine?
(24:55) - Is creatine safe for kidneys?
(28:17) - When should you take creatine?

NEW Fat Loss and Muscle and Strength programs are starting on March 27th!! Don’t miss out! Click here To join!!!! You’ll get free access to my BeStrong membership site where you can get recipes, and learn more about nutrition and training. App users can also upload videos in my private facebook group for free form reviews! It’s a safe place where we all come together to cheer each other on and become our strongest selves!

Losing A Finger and Training Safely with Amy Williams Mar 17, 2023

Show notes

Amy Williams was on a dream vacation in Mexico, doing what she loves, lifting weights! The next thing she knew the tip of her finger had been taken off by falling weights, and she was being rushed to the hospital….

(00:06) - Welcome
(02:09) - Introducing Amy Williams
(04:07) - What was your experience like prepping for a competition?
(07:38) - Health is for everybody, fitness may not be
(13:40) - Lindsay's show prep
(15:13) - Assesment before prepping
(17:46) - What happened to Amy
(24:42) - A lesson in unloading weights
(30:22) - Being willing to ask for help
(34:13) - People are hard to hate up close
(38:17) - Clean up after yourself

Need optimized programming? Click here For hypertrophy or fat loss specific programming! You’ll get free access to my BeStrong membership site where you can get recipes, and learn more about nutrition and training. App users can also upload videos in my private facebook group for free form reviews! It’s a safe place where we all come together to cheer each other on and become our strongest selves!

How Steps help you Optimize your Health and Fat Loss Goals Mar 10, 2023

Show notes

You may think you understand the important of steps as far as energy out goes, but there is SO MUCH MORE to it than that!!! Today’s Episode we are breaking down WHY we track steps, and what the research shows about different step averages in regards to your overall health and hitting your fitness goals.

Topics:

(00:24) - Mesocycle and Microcycle
(01:57) - Versa Gripps
(04:44) - Steps challenge and step knowledge
(05:54) - Don't get weird about steps
(07:35) - Step levels explained
(10:31) - Why 8,000 steps?
(13:15) - Benefits that are often overlooked
(18:41) - What about 12,000?
(22:21) - Does cardio count towards steps?
(24:29) - Movement builds momentum
(27:58) - Changing the story you tell about yourself
(33:33) - Doing all or something
(34:24) - It willl look different for everybody
(37:46) - Suggestions from recent steps challenge
(45:17) - Habit stacking
(47:52) - Recapping the benefits of movement

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!

Studies sited

PMID: 29289613 Homeostatic and non-homeostatic appetite control along the spectrum of physical activity levels: An updated perspective
Burton, H.M. and E.F. Coyle, Daily Step Count and Postprandial Fat Metabolism. Med Sci Sports Exerc, 2021. 53(2): p. 333-340.
Sullivan Bisson, A.N., S.A. Robinson, and M.E. Lachman, Walk to a better night of sleep: testing the relationship between physical activity and sleep. Sleep Health, 2019. 5(5):
Foright, R., et al., Effects of Exercise during Weight Loss Maintenance on Appetite Regulation in Women. Transl J Am Coll Sports Med, 2020.
Foright, R.M., et al., Is regular exercise an effective strategy for weight loss maintenance? Physiol Behav, 2018.
Mayer, J., P. Roy, and K.P. Mitra, Relation between caloric intake, body weight, and physical work: studies in an industrial male population in West Bengal. Am J Clin Nutr, 1956.

Sticking to the Basics with TrainerPaige Mar 03, 2023

Show notes

Paige Kumpf is a talented Trainer and Fat Loss coach. Follow her on Instagram at @trainerpaige to learn more about how to see results in simple practical ways that really work!

(00:12) - Introducing Paige
(01:35) - How do people go wrong with New Year's resolutions?
(05:18) - What are things that set people up for failure?
(09:12) - Dealing with unrealistic expectations
(15:02) - Self awareness as a skill
(20:45) - What helps people with consistency?
(22:57) - Coaching people around sleep
(31:29) - Workouts are easy, nutrition is the hard part for many
(37:49) - What about collagen and protein?
(39:55) - Is creatine a good supplement to take?
(44:40) - What do you wish more women knew about health and fitness?

Need optimized programming? Click here for hypertrophy or fat loss specific programming! You’ll get free access to my BeStrong membership site where you can get recipes, and learn more about nutrition and training. App users can also upload videos in my private facebook group for free form reviews! It’s a safe place where we all come together to cheer each other on and become our strongest selves!

New Training and Progression Ideas to Increase Muscle with Bryan Boorstein Feb 24, 2023

Show notes

I really respect Bryan and his open mind when it comes to exercise selection, program design, and diving into the research. He is an experienced lifter who knows his stuff!

Today we had a fun conversation about training muscles at different lengths and fun ways we can progress our programs besides the usual adding sets and reps.

I highly encourage you to give him a follow on Instagram @bryanboorstein, and check out at EvolvedTrainingSystems.com and ParagonTrainingMethods.com.

Chapters:

(00:24) - Who is Bryan Lindsay?
(03:00) - What does Bryan do?
(07:35) - What are some of your takeaways from working with N1?
(12:45) - Clarifying what you're measuring is important
(14:03) - Bryan's fav new back excercise
(22:23) - What's your breakdown of the studies?
(30:10) - What are some of Bryan's favorite movements?
(36:31) - Playing around with progressions
(42:14) - Muscle knows tension and not much else
(45:08) - What's something you've changed your mind on?
(51:26) - What are your thoughts on overloading biceps?
(52:23) - Where you can find Bryan

Post Pregnancy corrective work with Lindsey Newman Feb 03, 2023

Show notes

Meet Lindsey Newman! I love this woman and her amazing love for helping woman post pregnancy to fix Diastasis Recti and pelvic floor disfunction.

You can follow Lindsey on instagram at @lindscnewman.

Chapters:

(00:18) - Introduction of Linsdey
(01:54) - What pushed you into fitness and pregnancy?
(10:42) - Taking your mess and making it your message
(11:58) - Learning to breath again
(17:42) - All our bodies are different
(24:59) - What do you qualify as a good workout?
(26:22) - Posture and spine movement
(33:55) - Moving in one range of motion
(39:22) - Tips during pregnancy
(41:41) - The two extremes of pregnancy
(45:54) - Muscle moves bone
(48:59) - Hamstring excercises for pregnant women
(52:51) - How do you work on the mom pooch?
(01:00:16) - Lack of representation in research

App users can also upload videos in my private facebook group for free form reviews! It’s a safe place where we all come together to cheer each other on and become our strongest selves!

IFBB Pro Val Lusvardi on Reversing, Maintenance, and All Things Fitness Jan 27, 2023

Show notes

I met Val Lusvardi toward the beginning of my fitness journey. She shared the same passion for diving deep into biomechanics, exercise selection, and program design. I’m so excited to have her on the show to chat about her experience reversing, and muscle growth.

Need optimized programming?

Click here for hypertrophy or fat loss specific programming! You’ll get free access to my BeStrong membership site where you can get recipes, and learn more about nutrition and training. App users can also upload videos in my private facebook group for free form reviews!

It’s a safe place where we all come together to cheer each other on and become our strongest selves!

Face the Hard - Be the Buffalo Jan 09, 2023

Show notes

What you want is on the other side of hard. Learn to push through it!

Today we go through how everyone's goals may require different 'hards'.

Fat loss - you need to learn to say no to your wants in the moment. Need to learn to plan things better and push into the hard of changing your lifestyle

Some peoples hard is learning to eat enough, to sit at maintenance while their mind or body heals.

Muscle growth- Others will want more muscle and they need to be okay pushing into the difficulties that come from eating in a surplus and seeing the scale move up!

Each persons journey requires something just a little different. Lets break it down today and learn to push into the hard, learn to Be The Buffalo :)

ANNOUNCEMENT -

Need a program that you can do at the gym or home that is training 3x a week?! I've got you covered. In the LiftingLindsay training app, under programs there is a new program that can be started any time. It's great for fat loss while in a calorie deficit, or if you are around maintenance or slightly above, you can use it for muscle and strength gains as well! It's a balanced program that focuses on progressive overload.