LiftingLindsay's More Than Fitness

🖤 Early Bird Black Friday Sale: up to 50% off the LiftingLindsay Training App

Brand new programming starts Monday, November 2, and this is your chance to start with us at half off.

Annual: $282 for your first year (regularly retail price $564)
Six months: $169 (regularly retail price $282 )

Inside the app, you get training programs three, four or five days a week with home alternatives, home only options, and specialty programs for legs, glutes, back, pull ups and Femininely Fit Arms. Plus meal plans and recipes, monthly live coaching calls with me, direct messaging with me, and a community of women who are in it with you.

Join early to start day one with the group, or jump in anytime and start any plan whenever you’re ready.

Sale runs October 30 through November 6 at midnight MST.
👉 Sign up HERE

Your height isn’t the problem. Comparing your body to someone else’s is.

Every woman has her own numbers. Your maintenance, your muscle, your progress. The goal isn’t to eat like the taller girl or train like the shorter one. It’s to learn what works for your body and pull the levers you actually control.

That’s exactly what we do inside the BeStrong app. 💪

✔️ Programs built for real life: 3, 4 or 5 days a week, at home or in the gym
✔️ A macro calculator so you can find your own numbers instead of borrowing someone else’s
✔️ Meal plans and recipes that fit your goals
✔️ A monthly live coaching call with me, plus direct access to message me with your training questions
✔️ A community of women 35 and older who are done blaming their bodies and ready to build them

Our next group cycles start Monday, November 2. Strong and Sculpted runs 4 days a week, Fitness Minimalist runs 3, and both come with home and gym options. Join today!!!

Join HERE for free 7 day trial!

Topics discussed:

• (00:07) - What is the average height for adults?
• (02:52) - The struggle of being tall with long legs
• (05:18) - Is it harder for shorter women to lose weight?
• (09:30) - Does height change your metabolism?
• (19:21) - Comparing my arm span with a shorter person
• (22:19) - Is it harder for a short person to put on muscle than a taller person?
• (28:17) - Everyone's starting point is different
• (34:49) - Why am I comparing myself to someone else?

Connect With Lindsay

Instagram: @liftinglindsay

Join the BeStrong Community for science based training, nutrition education, coaching, live calls, and a supportive community of women who want to get stronger, build muscle, and improve their health.

Learn more at http://liftinglindsay.com/

Ready To Train With Us?

If this episode resonated with you and you're ready to experience this style of training for yourself, it's not too late to join us inside the BeStrong app.

Our newest hypertrophy phase has already begun, but you're absolutely not behind.

This training block focuses on:

✔ Lengthened position training

✔ Strategic pauses and isometrics

✔ Improving muscle tension

✔ Building strength and muscle with intentional execution

✔ Learning how to make the target muscle do more of the work

You'll get access to the complete training program, exercise video demonstrations, nutrition guidance, live coaching calls, and a community of women committed to getting stronger together.

Join us HERE

Topics discussed:
00:00 Body Recomp Overview
01:53 What Recomp Means
02:42 Why It Feels Slow
03:54 Money Analogy Mindset
09:52 Social Media Expectations
12:53 Who Recomp Works For
15:26 Machines vs Free Weights
17:52 What Builds Muscle
20:34 Setting Calories Protein
23:48 Nutrient Timing Fueling
30:35 Wrap Up And Invite

Connect With Lindsay

Instagram: @liftinglindsay

Join the BeStrong Community for science based training, nutrition education, coaching, live calls, and a supportive community of women who want to get stronger, build muscle, and improve their health.

Learn more at http://liftinglindsay.com/

🎉 EXCITING ANNOUNCEMENT: New training starts Monday, 11/2! 🎉

Don’t miss out! The newest training cycles launch inside the LiftingLindsay App, and there’s a fit for every schedule:

• 3x a week(fitness Minimalist) or 4x a week (Strong & Sculpted) programs
• A 4x a week, 30 to 40 minute option for busy days
• Home and gym alternatives for every workout, so you can train anywhere
• 100s of high protein recipes
• Meal Plans
• Community
• Place to send me a DM to get your personal questions answered!

Download the LiftingLindsay App, pick your program, and start on day one with the whole community. CLick HERE

Lindsay delivers “tough love” about stopping calorie and body comparisons, even with women of the same height and weight, because maintenance and progress depend on many individual factors.

Topics discussed:
00:00 Stop Comparing Now
00:52 Instagram Numbers Trap
02:15 Main Gaining Explained
04:17 Scale Versus Composition
05:47 What Maintenance Means
06:14 Basal Metabolic Rate Basics
10:00 NEAT Changes Everything
11:46 Exercise And Food Thermics
13:44 Why Same Stats Differ
15:59 Height Weight Myth
18:59 Client Maintenance Overshoot
19:45 Glycogen Water Weight
21:42 Find Your True Maintenance
25:01 Gap Versus Gain Mindset
26:34 App DM Reminder Wrap

Connect With Lindsay

Instagram: @liftinglindsay

Join the BeStrong Community for science based training, nutrition education, coaching, live calls, and a supportive community of women who want to get stronger, build muscle, and improve their health.

Learn more at http://liftinglindsay.com/

Ready To Train With Us?

If this episode resonated with you and you're ready to experience this style of training for yourself, it's not too late to join us inside the BeStrong app.

Our newest hypertrophy phase has already begun, but you're absolutely not behind.

This training block focuses on:

✔ Lengthened position training

✔ Strategic pauses and isometrics

✔ Improving muscle tension

✔ Building strength and muscle with intentional execution

✔ Learning how to make the target muscle do more of the work

You'll get access to the complete training program, exercise video demonstrations, nutrition guidance, live coaching calls, and a community of women committed to getting stronger together.

Join us HERE

QUICK ANNOUNCEMENT! Brand new Train With Me programming starts TODAY!

This is my personal programming, so if you want to follow along and train exactly how I’m training right now, come join me!

Here’s what you’re getting:

• 5 workouts per week, with a 4 day option
• Leg + delt emphasis
• Home AND gym options
• My exact programming and progressions
• Meal plans + high protein recipes
• Nutrition education and resources
• Access to our community
• Ask me questions inside the app

I want to teach you how to train smart AND eat smart, and give you the actual tools to do both.

The new cycle starts TODAY, so this is the perfect time to jump in and start with us from Week 1.

Come Train With Me! Free 7 day Trial HERE

Topics discussed:

• (00:25) - New train with me program begins
• (05:46) - Meal plans added to the app
• (07:10) - Grip strength internet drama
• (18:44) - The effort loop
• (23:46) - Try not to work with attachment to the outcome
• (25:46) - The problem wtih needing faster results
• (36:52) - Finding ways to enjoy victories on the journey

Connect With Lindsay

Instagram: @liftinglindsay

Join the BeStrong Community for science based training, nutrition education, coaching, live calls, and a supportive community of women who want to get stronger, build muscle, and improve their health.

Learn more at http://liftinglindsay.com/

Ready To Train With Us?

If this episode resonated with you and you're ready to experience this style of training for yourself, it's not too late to join us inside the BeStrong app.

Our newest hypertrophy phase has already begun, but you're absolutely not behind.

This training block focuses on:

✔ Lengthened position training

✔ Strategic pauses and isometrics

✔ Improving muscle tension

✔ Building strength and muscle with intentional execution

✔ Learning how to make the target muscle do more of the work

You'll get access to the complete training program, exercise video demonstrations, nutrition guidance, live coaching calls, and a community of women committed to getting stronger together.

Join us HERE

Lindsay explains that protein recommendations swing widely and argues intake should be based on context: goals, resistance training, body composition, and whether someone is eating at maintenance or in a calorie deficit. She emphasizes that calorie restriction can suppress muscle protein synthesis, making higher protein and resistance training especially important during fat loss phases, citing recommendations for lean, trained individuals in aggressive cuts and explaining why protein targets may rise as deficits become more severe.

Topics discussed:

• (00:00) - Protein Debate Begins
• (01:51) - RDA vs Training Goals
• (03:44) - Protein for Aging Strong
• (05:13) - ISSN Guidelines and Context
• (06:23) - Where 0.7 Comes From
• (07:44) - Why Some Need More
• (09:41) - High Protein at Maintenance
• (10:33) - Mindful Eating App Plug
• (12:54) - Deficit Changes Everything
• (14:43) - Muscle Biology in a Cut
• (17:33) - Higher Targets for Lean Lifters
• (21:03) - Practical Protein Examples
• (23:34) - Lifestyle and Cut Cycles
• (26:16) - Wrap Up and Takeaways

Connect With Lindsay

Instagram: @liftinglindsay

Join the BeStrong Community for science based training, nutrition education, coaching, live calls, and a supportive community of women who want to get stronger, build muscle, and improve their health.

Learn more at http://liftinglindsay.com/

Ready To Train With Us?

If this episode resonated with you and you're ready to experience this style of training for yourself, it's not too late to join us inside the BeStrong app.

Our newest hypertrophy phase has already begun, but you're absolutely not behind.

This training block focuses on:

✔ Lengthened position training

✔ Strategic pauses and isometrics

✔ Improving muscle tension

✔ Building strength and muscle with intentional execution

✔ Learning how to make the target muscle do more of the work

You'll get access to the complete training program, exercise video demonstrations, nutrition guidance, live coaching calls, and a community of women committed to getting stronger together.

Join us HERE

Studies & References

• Morton RW, et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine.
This is the big meta-analysis behind the commonly cited ~1.6 g/kg or 0.73 g/lb protein target for resistance training. The estimated breakpoint was 1.62 g/kg/day, with a 95% CI extending to 2.20 g/kg/day. Read the study
• Jäger R, et al. (2017). International Society of Sports Nutrition Position Stand: Protein and Exercise. Journal of the International Society of Sports Nutrition.
ISSN recommends approximately 1.4–2.0 g/kg/day (0.64–0.91 g/lb) for most exercising individuals, while noting that higher intakes may be useful during calorie restriction. Read the position stand
• Areta JL, et al. (2014). Reduced resting skeletal muscle protein synthesis is rescued by resistance exercise and protein ingestion following short-term energy deficit. American Journal of Physiology.
After only five days of energy restriction, resting muscle protein synthesis decreased. Resistance training restored MPS toward energy-balance levels, and protein ingestion after training stimulated it further. This is a great study for explaining why lifting + protein become so important during a deficit. Read the study
• Helms ER, et al. (2014). A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: a case for higher intakes. International Journal of Sport Nutrition and Exercise Metabolism.
This review suggested 2.3–3.1 g/kg of fat-free mass during calorie restriction in lean resistance-trained athletes, with protein needs potentially increasing with greater leanness and more severe calorie restriction. Read the review
• Longland TM, et al. (2016). Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss. American Journal of Clinical Nutrition.
Young men underwent an aggressive ~40% calorie deficit while training six days per week. Those consuming 2.4 g/kg protein gained more lean mass and lost more fat than those consuming 1.2 g/kg. Important study, but also a perfect example of why population and context matter. Read the study
• Pasiakos SM, et al. (2013). Effects of high-protein diets on fat-free mass and muscle protein synthesis following weight loss: a randomized controlled trial. FASEB Journal.
Participants consumed 0.8, 1.6, or 2.4 g/kg/day during a 40% energy deficit. The groups consuming 1.6 and 2.4 g/kg lost a smaller proportion of weight from fat-free mass than the RDA group, supporting protein intakes above the RDA during substantial energy restriction. Read the study

Lindsay explains that not everyone who wants fat loss is currently in the physical, mental, and behavioral position to diet, and that maintenance is often a necessary, harder step than another calorie deficit. She describes how she typically starts clients at maintenance to build routines, reduce restrictive mindsets, collect better data, improve performance, and increase confidence with food before an aggressive cut, sharing a client’s feedback that “true maintenance” made later fat loss easier.

Topics discussed:
Connect With Lindsay

Instagram: @liftinglindsay

Join the BeStrong Community for science based training, nutrition education, coaching, live calls, and a supportive community of women who want to get stronger, build muscle, and improve their health.

Learn more at http://liftinglindsay.com/

Ready To Train With Us?

If this episode resonated with you and you're ready to experience this style of training for yourself, it's not too late to join us inside the BeStrong app.

Our newest hypertrophy phase has already begun, but you're absolutely not behind.

This training block focuses on:

✔ Lengthened position training

✔ Strategic pauses and isometrics

✔ Improving muscle tension

✔ Building strength and muscle with intentional execution

✔ Learning how to make the target muscle do more of the work

You'll get access to the complete training program, exercise video demonstrations, nutrition guidance, live coaching calls, and a community of women committed to getting stronger together.

Join us HERE

Topics discussed:

• (00:07) - Recap of why Lindsay started Lifting Lindsay
• (10:09) - Surprise! We're talking about building muscle!
• (11:17) - Do you have to be in a calorie surplus to build muscle?
• (21:29) - Thinking about it in terms of building a house
• (30:39) - Marker 5
• (31:10) - Most women don't know how to train safe and hard
• (44:11) - You can't jump right into training intensely
• (46:39) - Would you want to learn how to train with intensity?
• (48:31) - Sometimes builidng is boring

If you’re in Utah and interested in an in-person group training session to learn to train hard and smart, email support@liftinglindsay.com with the subject IN-PERSON-TRAINING and reference this podcast episode. If we get enough of you interested, we’ll host a training event.

Connect With Lindsay

Instagram: @liftinglindsay

Join the BeStrong Community for science based training, nutrition education, coaching, live calls, and a supportive community of women who want to get stronger, build muscle, and improve their health.

Learn more at http://liftinglindsay.com/

Ready To Train With Us?

If this episode resonated with you and you're ready to experience this style of training for yourself, it's not too late to join us inside the BeStrong app.

Our newest hypertrophy phase has already begun, but you're absolutely not behind.

This training block focuses on:

✔ Lengthened position training

✔ Strategic pauses and isometrics

✔ Improving muscle tension

✔ Building strength and muscle with intentional execution

✔ Learning how to make the target muscle do more of the work

You'll get access to the complete training program, exercise video demonstrations, nutrition guidance, live coaching calls, and a community of women committed to getting stronger together.

Join us HERE

Lindsay prepares for a 90-day challenge by reminding listeners of the “big rocks” that drive fat loss and warning against overcomplicating the process with hacks, supplements, perfect macro ratios, and excessive training.

Topics discussed:

• (00:00) - Welcome and Purpose
• (00:34) - Stop Chasing Hacks
• (02:11) - Right Tool Wrong Job
• (05:48) - Big Rock Calories
• (09:09) - Protein Made Simple
• (10:54) - Lift to Keep Muscle
• (14:56) - Cardio in Its Place
• (16:23) - Plan Nutrition First
• (18:39) - Recovery Is Currency
• (21:57) - Tools Have Jobs
• (26:08) - Ignore Calorie Watches
• (27:46) - Boring Works Best
• (28:21) - Big Rock Checklist
• (28:56) - Final Reminder and Wrap

Connect With Lindsay

Instagram: @liftinglindsay

Join the BeStrong Community for science based training, nutrition education, coaching, live calls, and a supportive community of women who want to get stronger, build muscle, and improve their health.

Learn more at http://liftinglindsay.com/

Ready To Train With Us?

If this episode resonated with you and you're ready to experience this style of training for yourself, it's not too late to join us inside the BeStrong app.

Our newest hypertrophy phase has already begun, but you're absolutely not behind.

This training block focuses on:

✔ Lengthened position training

✔ Strategic pauses and isometrics

✔ Improving muscle tension

✔ Building strength and muscle with intentional execution

✔ Learning how to make the target muscle do more of the work

You'll get access to the complete training program, exercise video demonstrations, nutrition guidance, live coaching calls, and a community of women committed to getting stronger together.

Join us HERE

In today's episode, I'm kicking things off with an exciting announcement! Enrollment is now open for my 90 Day Rapid Fat Loss Challenge, (sign up HERE)

Enrollment is only open till August 26th and then closes. I need everyone signed up by then to give me time to finish all the personalized plans!

The 90 days Starts September 1st! If you've been feeling stuck, lacking accountability, or just need a serious reset, this challenge is designed to light a fire under you. We'll have weekly live coaching calls, daily accountability, structured training and nutrition plans, meal plans with grocery lists, and I'll even teach you how to transition out of fat loss so your results actually last.

• (00:00) - Welcome
• (01:10) - Rocket Launch Metaphor
• (03:46) - Launch vs Orbit Mindset
• (07:14) - Messy Middle and Tools
• (09:32) - Phase One Release
• (17:24) - Food Structure Example
• (20:12) - Phase Two Rewire
• (25:23) - Social Media Reality Check
• (30:02) - Phase Three Reinforce
• (31:54) - RDL Story Becoming Stronger
• (42:26) - 90 Day Challenge Wrap Up

Connect With Lindsay

Instagram: @liftinglindsay

Join the BeStrong Community for science based training, nutrition education, coaching, live calls, and a supportive community of women who want to get stronger, build muscle, and improve their health.

Learn more at http://liftinglindsay.com/

Ready To Train With Us?

If this episode resonated with you and you're ready to experience this style of training for yourself, it's not too late to join us inside the BeStrong app.

Our newest hypertrophy phase has already begun, but you're absolutely not behind.

This training block focuses on:

✔ Lengthened position training

✔ Strategic pauses and isometrics

✔ Improving muscle tension

✔ Building strength and muscle with intentional execution

✔ Learning how to make the target muscle do more of the work

You'll get access to the complete training program, exercise video demonstrations, nutrition guidance, live coaching calls, and a community of women committed to getting stronger together.

Join us HERE

In today's episode, I'm kicking things off with an exciting announcement! Enrollment is now open for my 90 Day Rapid Fat Loss Challenge, (sign up HERE)

Starting September 1st- If you've been feeling stuck, lacking accountability, or just need a serious reset, this challenge is designed to light a fire under you. We'll have weekly live coaching calls, daily accountability, structured training and nutrition plans, meal plans with grocery lists, and I'll even teach you how to transition out of fat loss so your results actually last.

Then we dive into several topics that I think every fitness enthusiast needs to hear.

We talk about why self reporting calories is far less accurate than most people think, and how research shows we can underestimate our intake by anywhere from 25 to 50%. More importantly, we discuss practical ways to become more accurate without becoming obsessive.

We also have an honest conversation about social media. How do you stop comparing yourself to someone else's highlight reel? How do you stay focused on your own progress when everyone online seems to be leaner, stronger, or further ahead? I'll share a few mindset shifts that can make a huge difference.

Finally, we tackle one of the most common struggles I hear from clients: what happens when your spouse isn't interested in fitness? We discuss the challenges of having different priorities, the pros and cons of having a partner who's just as invested in health as you are, and how to navigate your own goals without letting someone else's choices derail your progress.

I hope you enjoy the episode!

Topics discussed:

• (00:12) - If Lindsay reads the book, Alex has also read the book
• (03:10) - Getting accurate results from studies
• (16:00) - Ou rapid fat loss challenge
• (21:24) - The benefits of a 90 day program
• (23:25) - Marker 5
• (32:55) - Scenarios for partners and fitness
• (38:00) - Disadvantages of a partner in fitness
• (45:59) - What if your partner isn't into fitness?

Connect With Lindsay

Instagram: @liftinglindsay

Join the BeStrong Community for science based training, nutrition education, coaching, live calls, and a supportive community of women who want to get stronger, build muscle, and improve their health.

Learn more at http://liftinglindsay.com/

Ready To Train With Us?

If this episode resonated with you and you're ready to experience this style of training for yourself, it's not too late to join us inside the BeStrong app.

Our newest hypertrophy phase has already begun, but you're absolutely not behind.

This training block focuses on:

✔ Lengthened position training

✔ Strategic pauses and isometrics

✔ Improving muscle tension

✔ Building strength and muscle with intentional execution

✔ Learning how to make the target muscle do more of the work

You'll get access to the complete training program, exercise video demonstrations, nutrition guidance, live coaching calls, and a community of women committed to getting stronger together.

Join us HERE

Lindsay explains why someone can be “too lean” to effectively build muscle even if they’re eating at maintenance and maintaining body weight. She argues maintenance calories don’t automatically mean an optimal physiological environment for growth because the body also evaluates energy reserves (body fat), recovery, training stress, sleep, and hormone signals like leptin, plus changes in estrogen and thyroid hormones that affect performance and recovery.

Topics discussed:

• (00:00) - Welcome
• (01:31) - Social Media Body Bias
• (06:51) - Maintenance vs Reserves
• (08:08) - Budgeting Analogy Explained
• (11:58) - Hormones and Leptin
• (16:36) - Menopause Muscle Reality
• (18:58) - For Who and What Goal?
• (24:13) - Shredded Influencer Myth
• (30:00) - Is There a Bodyfat Number??
• (33:17) - Find Your Sweet Spot
• (35:19) - Wrap Up

Connect With Lindsay

Instagram: @liftinglindsay

Join the BeStrong Community for science based training, nutrition education, coaching, live calls, and a supportive community of women who want to get stronger, build muscle, and improve their health.

Learn more at http://liftinglindsay.com/

Ready To Train With Us?

If this episode resonated with you and you're ready to experience this style of training for yourself, it's not too late to join us inside the BeStrong app.

Our newest hypertrophy phase has already begun, but you're absolutely not behind.

This training block focuses on:

✔ Lengthened position training

✔ Strategic pauses and isometrics

✔ Improving muscle tension

✔ Building strength and muscle with intentional execution

✔ Learning how to make the target muscle do more of the work

You'll get access to the complete training program, exercise video demonstrations, nutrition guidance, live coaching calls, and a community of women committed to getting stronger together.

Join us HERE

What kinds of things can make someone un-coachable? What factors might contribute to you not getting the gains you're after? And why is Lindsay's response often "do it with me"?

Topics discussed:

• (00:09) - Pop up on podcasts
• (02:08) - Big PR for Lindsay this week!
• (03:19) - Do you listen to audiobooks while working out? We need to hear from you!
• (04:56) - Your brain hits a stopping point before your body does
• (09:32) - What makes someone uncoachable?
• (18:20) - Don't present problems for every solution
• (20:41) - Are you eating enough?
• (22:56) - My response: do it with me
• (23:55) - Why did Alex hire a coach even though he knows a lot already
• (26:19) - What if I don't have the financial freedom to do more?
• (37:25) - People are so good at collecting information

Connect With Lindsay

Instagram: @liftinglindsay

Join the BeStrong Community for science based training, nutrition education, coaching, live calls, and a supportive community of women who want to get stronger, build muscle, and improve their health.

Learn more at http://liftinglindsay.com/

Ready To Train With Us?

If this episode resonated with you and you're ready to experience this style of training for yourself, it's not too late to join us inside the BeStrong app.

Our newest hypertrophy phase has already begun, but you're absolutely not behind.

This training block focuses on:

✔ Lengthened position training

✔ Strategic pauses and isometrics

✔ Improving muscle tension

✔ Building strength and muscle with intentional execution

✔ Learning how to make the target muscle do more of the work

You'll get access to the complete training program, exercise video demonstrations, nutrition guidance, live coaching calls, and a community of women committed to getting stronger together.

Join us HERE

Have you ever started a new training phase, seen your weights go down, and immediately wondered if you were getting weaker?

You're not alone.

In this episode, Lindsay breaks down one of the most misunderstood concepts in hypertrophy training: why a decrease in weight does not necessarily mean a decrease in progress.

You'll learn why mechanical tension is considered one of the primary drivers of muscle growth, why progressive overload is often misunderstood, and how changing exercise execution can actually increase the challenge placed on the target muscle even when the weight decreases.

Lindsay also explains the difference between external load and internal load, the role of stored elastic energy, and why pauses in lengthened positions can create a powerful muscle building stimulus.

In This Episode:

✔ What mechanical tension actually is

✔ Why humans crave proof that their training is working

✔ The biggest misunderstanding about progressive overload

✔ The difference between external load and internal load

✔ What stored elastic energy is and how it helps us move

✔ Why weights often decrease when pauses are added

✔ Why less weight can sometimes mean more work for the target muscle

✔ The role of force production and force control in training

✔ What you should measure instead of only focusing on the weight stack

Key Takeaways

• Muscles don't care how much weight is on the machine. They respond to tension.
• Progressive overload is more than simply adding weight.
• External load and internal load are not the same thing.
• Removing assistance from momentum and stored elastic energy can increase the demands placed on the target muscle.
• A lower weight does not automatically mean a lower muscle building stimulus.

Connect With Lindsay

Instagram: @liftinglindsay

Join the BeStrong Community for science based training, nutrition education, coaching, live calls, and a supportive community of women who want to get stronger, build muscle, and improve their health.

Learn more at http://liftinglindsay.com/

Ready To Train With Us?

If this episode resonated with you and you're ready to experience this style of training for yourself, it's not too late to join us inside the BeStrong app.

Our newest hypertrophy phase has already begun, but you're absolutely not behind.

This training block focuses on:

✔ Lengthened position training

✔ Strategic pauses and isometrics

✔ Improving muscle tension

✔ Building strength and muscle with intentional execution

✔ Learning how to make the target muscle do more of the work

You'll get access to the complete training program, exercise video demonstrations, nutrition guidance, live coaching calls, and a community of women committed to getting stronger together.

Join us HERE

Topics:
00:00 Welcome
01:54 Real Goal Tension
02:36 Mechanical Tension Basics
04:23 Progress Overload Myth
08:31 Internal vs External Load
09:42 Leg Press Pause Demo
11:34 Elastic Energy Explained
14:18 Why Pauses Work
16:54 Injury and Control
18:03 How to Measure Progress
19:50 Five Key Takeaways

Topics discussed:

• (00:00) - Welcome
• (02:58) - Hunger vs Cravings Explained
• (04:30) - Follicular Phase Appetite Boost
• (08:47) - Ovulation and Hormone Shift
• (12:20) - Luteal Phase Snack Attacks
• (15:08) - Why PMS Feels So Hard
• (19:17) - Coaching Strategies and Refeeds
• (21:57) - Texture Hacks for Satisfaction
• (26:40) - Cycle Weight Fluctuations
• (29:37) - Final Takeaways and Goodbye

Want More Support?

If you are tired of trying to figure this all out alone and want science based coaching that actually helps you work with your body instead of constantly fighting it…

Come join us inside the BeStrong Training app. HERE or Get 1:1 Coaching HERE

Inside the app you’ll get:

• Structured workout programs
• Nutrition guidance
• Education on hormones, hunger, recovery, and muscle building
• Weekly coaching
• Exercise tutorials and form breakdowns
• A supportive community of women focused on long term health and strength
• Realistic fat loss and muscle building strategies without extremes

This is not about perfection.

It is about building a strong body, a healthy mindset, and a sustainable lifestyle you can actually maintain.

Join here: LiftingLindsay Training App

Connect With Me on Instagram: @liftinglindsay

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 health

The 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 HERE

Inside 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 habits

You don't have to figure this out alone.

Chapters:
00:00 Welcome
00:30 Reward Thinking Trap
01:27 Real Rewards of Consistency
03:30 Weekend Cycle Sabotage
04:50 Diet Mindset Fatigue
08:58 Lifestyle Not Breaks
10:14 Faith and Gym Parallel
19:21 Challenge the Earned It Thought
19:55 How to Work With Me

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 popular

• Roig 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 training
• Maeo et al. research on long muscle length training and hypertrophy
• Pedrosa et al. research on partial range of motion at long muscle lengths
• Hägglund and Beyer protocols for tendinopathy rehab
• Nordic hamstring exercise research for hamstring injury prevention

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:

• (00:08) - Percentage of women who have PMS
• (05:18) - Women sometimes don't want to get bulky
• (06:39) - How do you define bulky?
• (15:29) - Body fat vs muscle on a bulky scale
• (19:01) - What happens when you focus on your legs?
• (23:55) - Struggling with how big legs are
• (32:56) - Social media doesn't tell the whole story
• (37:18) - Some people are hyper responders
• (41:30) - Can I get bulky?
• (47:31) - What do you love about yourself?

This is where you stop guessing and start progressing.

Join us here → HERE

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:

• (00:09) - Best couple at the gym
• (03:49) - Your injuries aren't necessarily from the gym
• (10:58) - Lindsay hit a personal best
• (18:58) - How long should rest periods be?
• (24:57) - If you move into an extreme diet without intelligent training, you can see huge losses
• (32:04) - Why do Alex and Lindsay eat so much?
• (34:43) - What muscle growth responds really well to
• (40:35) - Your nervous system needs to recover
• (57:42) - Guidance for rest periods

My latest podcast episode covers the highs and lows of post-diet recovery and unveils a joint coaching venture with Alex.

BIG ANNOUNCEMENT #1

Alex 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 fitness
• Stop starting over every Monday
• Create systems and routines that actually fit real life
• Improve mindset while still working hard toward physique goals
• Learn how to train and eat in a sustainable, intelligent way

We 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 HERE

BIG ANNOUNCEMENT #2

New 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 education

Inside the app, you also get: • Recipes • Courses • Community support • Science based training and nutrition education

The 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

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 results

This is where you stop guessing and start progressing.

Join us here → HERE

Chapters:
00:00 Introduction
00:36 Why We Yo-Yo Diet
03:03 Simple Macro Strategy
06:39 Scale Fluctuations Explained
10:52 Post Diet Recovery
11:33 Metabolic Adaptations
16:07 Maintenance Overshoot Trap
20:44 Hormones and Hunger Rebound
23:33 Defining Post Diet Recovery
26:39 Lower Steps Increase Fuel
30:12 Perimenopause Sleep Chaos
35:37 Practical Sleep Fixes
41:10 Scale Gain After Diet
45:21 Strength Recovery Solidify Results

Lindsay 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.