Podcast
LiftingLindsay's More Than Fitness
Hosted by LiftingLindsay · EN
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.
16episodes
Episodes
Newest firstAll episodes
Why Lifting Less Weight Might Actually Build More Muscle
Today00:23:05Tap to summarize💪 FEMININELY FIT ARMS 2.0 IS HEREHave you been lifting consistently but still feel like your arms don't reflect the work you're putting in?The problem usually isn't genetics.More often than not, it's poor programming.That's why I created Femininely Fit Arms and why I'm excited to launch Femininely Fit Arms 2.0.You now have access to nearly 5 months of progressive arm focused training designed to help you build stronger, sculpted arms and shoulders that actually reflect your effort in the gym.Inside the program, we prioritize the three biggest drivers of arm growth:✅ Exercise selection (home and gym options!)✅ Training intensity✅ Weekly training volumeYou'll train arms 3 times per week using carefully selected exercises that deliver the biggest return on your effort, while still training the rest of your body throughout the week.If you've ever wanted to throw on a tank top and feel like your arms and shoulders finally match the work you've been putting in, this program was built for you.🎉 Start your FREE 7 day trial today: SIGN UP HERECome join Femininely Fit Arms 2.0 and start training with purpose.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 stackKey TakeawaysMuscles 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 LindsayInstagram: @liftinglindsayJoin 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 liftinglindsay.comReady 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 workYou'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 HERETopics: 00:00 Welcome01:54 Real Goal Tension02:36 Mechanical Tension Basics04:23 Progress Overload Myth08:31 Internal vs External Load09:42 Leg Press Pause Demo11:34 Elastic Energy Explained14:18 Why Pauses Work16:54 Injury and Control18:03 How to Measure Progress19:50 Five Key Takeaways
Transcribe →You’re Not Broken: Hormones, Hunger, and the Menstrual Cycle
1w ago00:29:58Tap to summarize💪 FEMININELY FIT ARMS 2.0 IS HEREHave you been lifting consistently but still feel like your arms don't reflect the work you're putting in?The problem usually isn't genetics.More often than not, it's poor programming.That's why I created Femininely Fit Arms and why I'm excited to launch Femininely Fit Arms 2.0.You now have access to nearly 5 months of progressive arm focused training designed to help you build stronger, sculpted arms and shoulders that actually reflect your effort in the gym.Inside the program, we prioritize the three biggest drivers of arm growth:✅ Exercise selection (home and gym options!)✅ Training intensity✅ Weekly training volumeYou'll train arms 3 times per week using carefully selected exercises that deliver the biggest return on your effort, while still training the rest of your body throughout the week.If you've ever wanted to throw on a tank top and feel like your arms and shoulders finally match the work you've been putting in, this program was built for you.🎉 Start your FREE 7 day trial today: SIGN UP HERECome join Femininely Fit Arms 2.0 and start training with purpose.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 HEREInside the app you’ll get:Structured workout programsNutrition guidanceEducation on hormones, hunger, recovery, and muscle buildingWeekly coachingExercise tutorials and form breakdownsA supportive community of women focused on long term health and strengthRealistic fat loss and muscle building strategies without extremesThis 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 AppConnect With Me on Instagram: @liftinglindsay
Transcribe →Your Reward Thinking Is Sabotaging Your Progress
2w ago00:21:34Tap to summarize💪 FEMININELY FIT ARMS 2.0 IS HEREHave you been lifting consistently but still feel like your arms don't reflect the work you're putting in?The problem usually isn't genetics.More often than not, it's poor programming.That's why I created Femininely Fit Arms and why I'm excited to launch Femininely Fit Arms 2.0.You now have access to nearly 5 months of progressive arm focused training designed to help you build stronger, sculpted arms and shoulders that actually reflect your effort in the gym.Inside the program, we prioritize the three biggest drivers of arm growth:✅ Exercise selection (home and gym options!)✅ Training intensity✅ Weekly training volumeYou'll train arms 3 times per week using carefully selected exercises that deliver the biggest return on your effort, while still training the rest of your body throughout the week.If you've ever wanted to throw on a tank top and feel like your arms and shoulders finally match the work you've been putting in, this program was built for you.🎉 Start your FREE 7 day trial today: SIGN UP HERECome join Femininely Fit Arms 2.0 and start training with purpose.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
Transcribe →What is Eccentric vs Concentric?
3w ago00:35:53Tap to summarize💪 FEMININELY FIT ARMS 2.0 IS HEREHave you been lifting consistently but still feel like your arms don't reflect the work you're putting in?The problem usually isn't genetics.More often than not, it's poor programming.That's why I created Femininely Fit Arms and why I'm excited to launch Femininely Fit Arms 2.0.You now have access to nearly 5 months of progressive arm focused training designed to help you build stronger, sculpted arms and shoulders that actually reflect your effort in the gym.Inside the program, we prioritize the three biggest drivers of arm growth:✅ Exercise selection (home and gym options!)✅ Training intensity✅ Weekly training volumeYou'll train arms 3 times per week using carefully selected exercises that deliver the biggest return on your effort, while still training the rest of your body throughout the week.If you've ever wanted to throw on a tank top and feel like your arms and shoulders finally match the work you've been putting in, this program was built for you.🎉 Start your FREE 7 day trial today: SIGN UP HERECome join Femininely Fit Arms 2.0 and start training with purpose.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
Transcribe →Can You Get Too Bulky?
4w ago00:53:40Tap to summarize💪 FEMININELY FIT ARMS 2.0 IS HEREHave you been lifting consistently but still feel like your arms don't reflect the work you're putting in?The problem usually isn't genetics.More often than not, it's poor programming.That's why I created Femininely Fit Arms and why I'm excited to launch Femininely Fit Arms 2.0.You now have access to nearly 5 months of progressive arm focused training designed to help you build stronger, sculpted arms and shoulders that actually reflect your effort in the gym.Inside the program, we prioritize the three biggest drivers of arm growth:✅ Exercise selection (home and gym options!)✅ Training intensity✅ Weekly training volumeYou'll train arms 3 times per week using carefully selected exercises that deliver the biggest return on your effort, while still training the rest of your body throughout the week.If you've ever wanted to throw on a tank top and feel like your arms and shoulders finally match the work you've been putting in, this program was built for you.🎉 Start your FREE 7 day trial today: SIGN UP HERECome join Femininely Fit Arms 2.0 and start training with purpose.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
Transcribe →Ideal Rest Between Sets
May 1501:00:19Tap to summarize💪 FEMININELY FIT ARMS 2.0 IS HEREHave you been lifting consistently but still feel like your arms don't reflect the work you're putting in?The problem usually isn't genetics.More often than not, it's poor programming.That's why I created Femininely Fit Arms and why I'm excited to launch Femininely Fit Arms 2.0.You now have access to nearly 5 months of progressive arm focused training designed to help you build stronger, sculpted arms and shoulders that actually reflect your effort in the gym.Inside the program, we prioritize the three biggest drivers of arm growth:✅ Exercise selection (home and gym options!)✅ Training intensity✅ Weekly training volumeYou'll train arms 3 times per week using carefully selected exercises that deliver the biggest return on your effort, while still training the rest of your body throughout the week.If you've ever wanted to throw on a tank top and feel like your arms and shoulders finally match the work you've been putting in, this program was built for you.🎉 Start your FREE 7 day trial today: SIGN UP HERECome join Femininely Fit Arms 2.0 and start training with purpose.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
Transcribe →What I do after my Fat Loss Phase + BIG ANNOUNCEMENT
May 1100:33:00Tap to summarize💪 FEMININELY FIT ARMS 2.0 IS HEREHave you been lifting consistently but still feel like your arms don't reflect the work you're putting in?The problem usually isn't genetics.More often than not, it's poor programming.That's why I created Femininely Fit Arms and why I'm excited to launch Femininely Fit Arms 2.0.You now have access to nearly 5 months of progressive arm focused training designed to help you build stronger, sculpted arms and shoulders that actually reflect your effort in the gym.Inside the program, we prioritize the three biggest drivers of arm growth:✅ Exercise selection (home and gym options!)✅ Training intensity✅ Weekly training volumeYou'll train arms 3 times per week using carefully selected exercises that deliver the biggest return on your effort, while still training the rest of your body throughout the week.If you've ever wanted to throw on a tank top and feel like your arms and shoulders finally match the work you've been putting in, this program was built for you.🎉 Start your FREE 7 day trial today: SIGN UP HERECome join Femininely Fit Arms 2.0 and start training with purpose.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
Transcribe →Post-Diet Recovery and Maintenance
Apr 3000:47:49Tap to summarize💪 FEMININELY FIT ARMS 2.0 IS HEREHave you been lifting consistently but still feel like your arms don't reflect the work you're putting in?The problem usually isn't genetics.More often than not, it's poor programming.That's why I created Femininely Fit Arms and why I'm excited to launch Femininely Fit Arms 2.0.You now have access to nearly 5 months of progressive arm focused training designed to help you build stronger, sculpted arms and shoulders that actually reflect your effort in the gym.Inside the program, we prioritize the three biggest drivers of arm growth:✅ Exercise selection (home and gym options!)✅ Training intensity✅ Weekly training volumeYou'll train arms 3 times per week using carefully selected exercises that deliver the biggest return on your effort, while still training the rest of your body throughout the week.If you've ever wanted to throw on a tank top and feel like your arms and shoulders finally match the work you've been putting in, this program was built for you.🎉 Start your FREE 7 day trial today: SIGN UP HERECome join Femininely Fit Arms 2.0 and start training with purpose.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.
Transcribe →My Vacation Ruined All My Progress!
Apr 2400:46:33Tap to summarize💪 FEMININELY FIT ARMS 2.0 IS HEREHave you been lifting consistently but still feel like your arms don't reflect the work you're putting in?The problem usually isn't genetics.More often than not, it's poor programming.That's why I created Femininely Fit Arms and why I'm excited to launch Femininely Fit Arms 2.0.You now have access to nearly 5 months of progressive arm focused training designed to help you build stronger, sculpted arms and shoulders that actually reflect your effort in the gym.Inside the program, we prioritize the three biggest drivers of arm growth:✅ Exercise selection (home and gym options!)✅ Training intensity✅ Weekly training volumeYou'll train arms 3 times per week using carefully selected exercises that deliver the biggest return on your effort, while still training the rest of your body throughout the week.If you've ever wanted to throw on a tank top and feel like your arms and shoulders finally match the work you've been putting in, this program was built for you.🎉 Start your FREE 7 day trial today: SIGN UP HERECome join Femininely Fit Arms 2.0 and start training with purpose.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
Transcribe →When Fitness Tools Feel Like They Control You
Apr 600:35:34Tap to summarize💪 FEMININELY FIT ARMS 2.0 IS HEREHave you been lifting consistently but still feel like your arms don't reflect the work you're putting in?The problem usually isn't genetics.More often than not, it's poor programming.That's why I created Femininely Fit Arms and why I'm excited to launch Femininely Fit Arms 2.0.You now have access to nearly 5 months of progressive arm focused training designed to help you build stronger, sculpted arms and shoulders that actually reflect your effort in the gym.Inside the program, we prioritize the three biggest drivers of arm growth:✅ Exercise selection (home and gym options!)✅ Training intensity✅ Weekly training volumeYou'll train arms 3 times per week using carefully selected exercises that deliver the biggest return on your effort, while still training the rest of your body throughout the week.If you've ever wanted to throw on a tank top and feel like your arms and shoulders finally match the work you've been putting in, this program was built for you.🎉 Start your FREE 7 day trial today: SIGN UP HERECome join Femininely Fit Arms 2.0 and start training with purpose.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:(00:08) - No for real this time we're going to talk about it (04:24) - When do you need to hire a coach? (07:03) - Should you add calories when an app says you've burned calories? (12:46) - Issues with step trackers (15:36) - Issues with Dexa scans (17:26) - Interpretting the data wrong can cause a stress response (20:56) - We need a blind mode scale (23:20) - The most important thing to remember when it comes to tools (29:12) - How can you be consistent regardless of your situation? (34:06) - 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 resultsThis is where you stop guessing and start progressing.Join us here → HERE
Transcribe →