LiftingLindsay's More Than Fitness

Muscle Building Phase - also know as a bulk or build. This Episode we break down what a specific muscle building phase of fitness looks like.  What's the hard and easy of this particular phase.  How can we make sure we are putting on more muscle than fat?   What's the difference between doing body recomposition approach and maintenance vs a specific building phase Which is best for your goal, body...

Do you find yourself getting off track and then saying "i'll start again tomorrow". Or, "i'll start again Monday!" STOP ! Choose to be the person you want to be starting NOW !  Follow me on Instagram at LiftingLindsay Want optimized training plans for home or gym? Sign up HERE

You can have a lot of success coaching yourself through fitness. The hardest part is conquering the mind game of it all! Today I'll give you tips on how to do just that! We'll be talking about ... Why we overreact to small things during our fitness journey and how we can understand whats happening in our brain, and how we can more appropriately react.   The power of thought and meditation Messing...

We work hard for our fitness goals, will surgery, pregnancy, vacations, etc, take all that away from you? Clients always ask, "I can't lift for a few weeks, will I Iose all my gains?" "I'm going on vacation, if I don't track, will I lose all my fat loss progress?"     Today's podcast we'll be talking about ... Will you lose all your fat loss during a vacation? Will you lose muscle stepping out of...

Which are better exercises for muscle growth? Compound or isolation exercises? Should you train a muscle 2x a week or 4x for maximum growth? This episode we'll break down these 2 questions so that you can train smarter!   Single Vs Multi-Joint analysis - Which works better for hypertrophy, Read HERE Equal-Volume Strength Training With Different Training Frequencies Induces Similar Muscle Hypertrop...

In today's episode you will learn how to set up your nutrition for a successful fat loss phase. Learn steps to set up a good timeline Learn how to figure out calories, protein, fats, and carbs in a way that will help you feel your best and match things to training. Learn how to manipulate energy in or energy out when you face a plateau (we try to overcomplicate this with thinking we need to do HII...

The Science of fat loss is really simple, but then why is it so hard? Today's episode I breakdown the many things the body does without us realizing it that can impact our fat loss. When we understand this it makes it easier to understand why we hit plateaus and why for many of us our goals require more cognitive oversight over the energy in and energy out equation.  (Sorry about the sound quality...

Part 2 of our series on Maintenance. Today i'll be walking you through how to step away from tracking all the time, and learning to trust yourself with mindful eating. I cover topics like Why we have to worry about foods when our grandparents didn't have to. How we emotionally use foods. What is the price tag you have to pay for your goals? are you willing to pay that? How to move from tracking al...

This is the first part of my new series going over each phase in fitness, from fat loss phase, to reverse diets, and the building/bulking phase. BUT First we need to learn all we can about maintenance. It's where everything begins. It's the foundation for all other phases. Maintenance is often completely ignored, but is a critical phase within our fitness journey. Today's episode we will discuss:...

Can you build muscle and lose body fat at the same time? This is referred to as Body Recomposition, and probably  is the most common question I get. The answer is yes, BUT, depending on the individual it may or may not be the best approach to take. In todays episode we discuss... How health is for everyone, but fitness is not. How it's essential for woman to allow their bodies to fluctuate and to...

As a coach I have people send me pictures saying "I want to look like her". Most of us understand we shouldn't compare. Most understand we have different genetics. But many think that if they work hard enough they can change their genetics to look like someone else. Today we break down genetics into a productive conversation to help give woman understanding more and minimize frustration in their f...

'Working out' a ton, but not seeing the results you want to? Yes nutrition is important, but maybe the type of activities you're choosing in the gym are not leading toward your desired goals. Today we go over what the difference is between 'working out' and actual training. Working out is fun, but training gets you where you want to be. Other topics I discuss... Is putting someone in a calorie def...

Todays episode I'll answer the questions below... I cannot hit my macros within 5g. I’m usually too low or high or have to catch up on 50g+ of protein.  Every time I eat, I feel like I need a sweet treat after and then spirals… help!! Lillie Eats & Tells, we can learn so much from others who have figured out how to get voluminous foods and make it taste amazing with high protein. I have all he...

Why do we reverse diet? What is the point and how can we go about doing it in a more optimal way for our mind and body? Today's episode I will be reviewing some basics of reverse dieting, as well as going over my personal approach, and varying approaches I take with clients.   Additional insights How long should a reverse be Why does our maintenance change How is our metabolism affected during a c...

Have your macros in your daily food tracker ever not lined up with your calories? Have you ever walked around the grocery store and noticed all the products saying 'net carbs'?! What are net carbs vs total carbs, and which should you be tracking? Today's episode we'll discuss how the net carb idea took root and why we see it everywhere. We'll also talk about how it affects your tracking in MyFitne...

Did you finish your 12 or 18 week cut and still didn't reach your goals? What should you do?  Today's episode we talk about how to know whether you should reverse diet and increase your calories to maintenance, or if you can keep going in your cut to see more fat loss results. We break it down into 2 ways of measuring;  How is your mind doing? How is your body doing?  Those each will determine the...

When we have goals of dropping body fat we will face some hunger. In today’s episode we talk about why this happens, as well as some tips and how to set yourself up for a mindset of success during your cut when the hunger comes. Obviously when discussing hunger I am referring to responsible energy deficits and not abusive diets or nutritional behaviors. Please understand that health is for everyon...

Today’s episode I break down my recent cut (12 week diet). I take it month by month telling you my approach, my nutrition, cardio, and training. My success, compliance, as well as a mistake I made that set my compliance and cut to spiral down.  We also review how to know you need to reverse, and where I’ll be going from here in my fitness journey. 

“Maturity is knowing that when your mood is down you should not trust the way you see yourself” - Yung Pueblo Too often women only focus on their emotions when they are menstruating, but throughout a 28(ish) day period our hormones are constantly shifting. These are often referred to as 4 seasons (Winter, Spring, Summer, Fall) These cause shifts within us physically and emotionally. Understanding...

I know how it feels to feel your body is broken, feel frustrated and feel like everything is stacked against you and your goals. Join me in todays episode where I walk you through my health story and how turning to fitness changed me from the inside out. I walk you through my personal story of heartbreaking infertility, learning of my Hashimoto's and hypothyroidism, and years of sever low back pai...

In this episode we talk about lowering fitness frustrations and actually hitting our goals. We discuss how to line up our body and goals with our nutrition and training, to make fitness more enjoyable and successful! I cover 2 really frequent questions … "Can I hit my goals by following my nutrition around 80% or do I need to be closer to 100%?" "I only have 30 minutes a day to workout, is that en...

A question I recently got on instagram - "What do your kids think of your lifestyle in regards to watching you weigh all your food all the time?" Other people have asked "are you worried you are teaching your children the wrong things?" These are amazing questions and need to be addressed. They usually come from a lack of understanding of what my lifestyle is like day to day. Today we'll discuss h...

Lindsay talks about the math (or not-math) of fitness and dieting. How we all have different bodies and different minds and handle our situations differently. She talks about the diet mindset in a way that just about ANYONE in the history of dieting can relate with. If you want to learn more about Lindsay visit https://www.liftinglindsay.com or head over to her page at https://instagram.com/liftin...