Nourish & Strengthen with Trainer Lindsey

Most women see vacation as a setback for their weight loss goals—but what if it could actually accelerate your results? In this episode, I'm flipping the script on the traditional "vacation = weight gain" story and showing you how a break from your routine can be the reset your hormones and metabolism have been craving. You'll learn: Why fat loss isn't just about food—it's about cortisol and recov...

Do you feel like your cravings get worse in the summer? You're not alone. Between BBQs, looser routines, and longer nights, it's easy to find yourself snacking mindlessly or feeling out of control with food. In this episode, I'm sharing why summer cravings hit differently—especially during perimenopause—and 8 practical tips to handle them without restriction or guilt. From smarter snacks to hormon...

Summer is supposed to feel light and fun—but for many women in their 40s, it brings body discomfort, hot flashes, and confidence struggles. In this episode, I'm sharing 8 mindset shifts to help you feel better in your body this summer—no matter your size, symptoms, or swimsuit situation. From self-talk to shopping strategies, this episode is here to help you enjoy your summer fully, freely, and wi...

📄 SHOW NOTES: Hormone health doesn't require a total life overhaul. In this episode, I'm sharing 8 simple daily habits that support balanced hormones naturally—especially during perimenopause. These are small shifts that make a huge impact: walking, morning sun, joyful movement, breathing, and more. I also teach you how to use habit stacking to make these new routines effortless and sustainable....

Brain fog, cravings, bloating, anxiety, and even stubborn weight gain may all trace back to one powerful system: your gut-brain connection. In this episode, I'm breaking down how your gut and brain communicate—and how that impacts your hormones, mood, and metabolism during perimenopause. We'll talk about the science behind the gut-brain axis (in a way that actually makes sense), the signs your gut...

📄 SHOW NOTES (Updated & Expanded) Are weekends sabotaging your weight loss progress? You're not alone. In this episode, we're breaking down why weekends feel so hard to navigate—and sharing 5 practical, realistic hacks to help you stay on track without giving up your social life, brunch plans, or glass of wine. You'll learn how to prevent weekend overeating, support your hormones with simple food...

If you're gaining weight—even though nothing's changed with your eating or exercise routine—this episode is for you. In your 40s, your hormones start shifting , and the same routines that worked in your 30s may no longer be enough. In this quick-hit episode, I break down why this is happening, what's going on with your metabolism, and what you can actually do to turn things around—without extreme...

Overeating isn't just about willpower—it's often your body sending signals that something's missing. In this episode, we're breaking down 5 common reasons women overeat (especially during perimenopause!) and what you can actually do about it. From under-eating all week and giving up on the weekends, to emotional eating, hormonal imbalances, and meals that just don't satisfy—you'll walk away from t...

Ever feel like you're constantly "falling off the wagon" and having to start over with your health and fitness goals? You're not alone—but that mindset is exactly what's holding you back. In this episode, I'm unpacking the idea of getting "off track" and showing you how to ditch the guilt, perfectionism, and all-or-nothing thinking that keep you stuck in the cycle. What if there was no wagon to fa...

In your 40s, everything changes—including how your body responds to workouts, stress, and even caffeine. In this episode, I'm sharing 3 major shifts I've made in my fitness routine now that I'm navigating perimenopause , and why they've made all the difference in how I feel, recover, and show up in my body. Spoiler: I no longer wake up at 4:30 AM to crush workouts, I watch my caffeine like a hawk,...

Today I am chatting with OBGYN Dr Radhika Sharma about all things menopause and perimenopause.  She is educating us on what the "Menopause Transition" is, what to look for, how you might be feeling and what to do about it!  For more info from Dr Sharma check out her podcast and social media below: Instagram: https://www.instagram.com/busyobmama   Podcast: https://podcasts.apple.com/us/podcast/the-...

Today I'm going on a little rant about why it is SO HARD to lose that last 5-10lbs.  It's super hard. I've been there many times.  I'm breaking down exactly WHY it's so hard and what exactly you should do about it! Want more motivation, accountability and support in your fitness journey?  Apply to work with a coach on my Elite level coaching team!  Let's hop on a call and chat through your goals a...

Today is part two of my story of gaining 50lbs in one year.  Last week I talked about why I think it happened, how it felt and all the different protocols and strategies I tried in an effort to lose the weight.  Today I'm going into exactly what finally worked for me to lose the weight and my specific approach to losing a large (ish) amount of weight. Make sure you listen to this episode first bef...

Today I'm diving into my whole story of gaining 50lbs in one year.  I'm talking about why I think it happened, how it felt and all the different protocols and strategies I tried in an effort to lose the weight.  In part two coming out next week I'll go into exactly what finally worked for me to lose the weight. Make sure you listen to this episode first before you listen to part 2! Want more motiv...

Struggling with weight gain during menopause? You're not alone—but you're also not stuck! In this episode, we're breaking down why menopausal weight gain happens, how much weight the average woman gains, and—most importantly—how to stop it and start losing fat in a healthy, sustainable way. From hormonal shifts and metabolism changes to the impact of sleep, stress, and strength training, we're cov...

Think you know menopause? Think again! In this episode, we're breaking down 10 surprising facts about menopause that most women don't realize —from how it impacts digestion and sleep to why muscle loss and brain fog become more common. If you've ever wondered why weight gain shifts to your midsection, why your skin feels different, or whether you can still get pregnant in perimenopause, this episo...

Feeling intimidated by the gym? You're not alone! In this episode, we're tackling gym anxiety—why it happens, how to overcome it, and how to start working out with confidence at any fitness level. Whether you're afraid of judgment, unsure how to use the equipment, or just don't know where to start, I've got you covered with simple strategies to ease your fears, build a beginner-friendly workout ro...

Join me today as I share a conversation that Health Coach, Kim Schaper, and I had about all things perimenopause! We go into a bit of our own experiences with this transition as well as things we have had to change over the last ten years in our lives as we navigate perimenopause ourselves!  I know you'll enjoy this one!     Follow Kim here:     Instagram: www.instagram.com/kim.schaper   Website:...

In this episode, we're diving into why self-care is the secret weapon for reaching your weight loss goals. We'll explore how prioritizing yourself can reduce stress, improve sleep, and give you the energy and resilience needed to stick with healthy habits. From simple morning routines to mini self-care moments throughout the day, you'll learn practical, easy-to-implement ideas that fit into even t...

If you're new to macros, or even if you're not, listen up!  I'm breaking down the basics of tracking macros into five simple steps to make it feel less overwhelming for you!  If you've been putting off tracking because you aren't sure where to start, this episode is for you!!   Want more motivation, accountability and support in your fitness journey?  Apply to work with a coach on my Elite level c...

Today I am empowering you to make 2025 your best year yet! This will be the year you reach your fitness goals and finally feel empowered, confident and how you want to feel!  I'll go over 3 crucial mindset shifts, 4 foundational habits and 3 practical strategies for consistency to set you up for success! Want more motivation, accountability and support in your fitness journey?  Apply to work with...

Today I'm giving you a hack that will ensure that you hit your goals this year once a for all!  I know it's a busy time of year so this will be a quick one but a must listen if you have fitness goals for 2025! Want more motivation, accountability and support in your fitness journey?  Apply to work with a coach on my Elite level coaching team!  Let's hop on a call and chat through your goals and st...

Today I'm talking about things you MUST remember when the scale is up! I dive into why the scale might be up for seemingly no reason, what to do about it and how to take your sole focus off the scale so you see better results in your fitness journey! Want more motivation, accountability and support in your fitness journey?  Apply to work with a coach on my Elite level coaching team!  Let's hop on...

Today I'm discussing something so important to all women but it's especially important as we age and that is how to STOP picking our bodies apart.  I'm talking about WHY we do this as well as giving you 5 tactical tips on how to stop picking apart your body.  If you want more confidence this episode is a must! Want more motivation, accountability and support in your fitness journey?  Apply to work...

I'm sharing 10 ways to avoid burn out in your fitness journey!  Whether you've been on your journey for a few months to many years, this episode is one you won't want to miss! I'm also giving you permission to do the ONE THING you have probably been avoiding!  Tune in! Private Facebook Community for Ladies in Perimenopause and Beyond: https://www.facebook.com/groups/245222639581767 Want more motiv...