LiftingLindsay's More Than Fitness

Dr. Darren Candow, a professor in the faculty of kinesiology and health studies at the University of Regina in Canada, delivers an in-depth discussion about creatine. He discusses its benefits, addresses common misconceptions, and highlights the supplement’s effects on athletes, young adults, elderly, and clinical populations. He also addresses concerns such as weight gain, kidney stress, and issues with combining creatine and caffeine. He dispels myths about creatine causing baldness and 'man boobs', and also emphasizes on ways to incorporate creatine into a regular diet, especially for vegans and vegetarians. Towards the end of the conversation, he delves into recent research that shows creatine can have cognitive benefits and potential gains for those experiencing metabolic stress.

• Darren Candow (@dr.darrencandow) • Instagram photos and videos
• Darren CANDOW | University of Regina, Regina | Faculty of Kinesiology and Health Studies | Research profile
• Creatine and pregnancy – what you need to know

Topics discussed in this episode:
00:33 Who's Dr. Darren Candle?
02:47 What is creatine?
04:21 Why are females so hesitant to take creatine?
08:27 How does Dr. Candow advise people to start taking creatine?
16:48 What are some of the other benefits in taking creatine?
22:15 What are the different types of creatine that are sold?
26:13 What are the newer cognitive benefits of creatine?
28:28 Does it matter when I take creatine?
31:50 Should vegans or vegetarians change their dosage of creatine?
32:29 Should you cycle creatine?

My Community BeStrong doesn’t just provide Training programs but NOW includes MEAL PLANNING!!! Making it easier than ever to hit your goals!!! JOIN HERE

Membership gives you access to….

• Training App with dozens of programs to choose from.
• MEAL PLANS w/ Yummy recipes!
• Courses :
  • Learn Step Away from Tracking and Mindfully Eat
  • How to set up a Fat Loss plan
  • Setting up your Muscle building phase.
• Community & Support with specific groups that share you same goals
• $500 worth in give aways monthly
• Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be.
  • December - Fitness Flexibility - How to Stay Present with family and Your fitness Goals
  • January - Becoming the master of protein
• bi Weekly Lives
• Upload videos of exercises for form reviews done by me!

Lindsay discusses various aspects of muscle growth, including how to overcome plateaus and why muscle growth is important for different reasons in different individuals. She also touches upon the importance of planning workouts, tracking weights, increasing workout intensity occasionally, and even sharing her experience with pregnancy and how it changed her routine. Lindsay gives recommendations for choosing the desired volume of sets in a week, emphasizing the importance of being flexible and adjusting according to one's own body response instead of rigidly following existing gym trends. Along with training, she stresses the crucial role of diet in muscle building and recovery, particularly the significance of having sufficient sleep, supported by a 2011 study linking sleep deprivation to decreased muscle mass.

Topics:
00:06 Why aren't we seeing muscle growth we think we should?
00:59 A quick IVF update
03:59 The importance of learning to be flexible
10:53 Understanding the three aspects to seeing muscle growth
15:09 Our why's are always changing
16:16 Let's talk about training
21:23 Understanding volume
31:18 Sleep and recovery are a crucial part of this

ANNOUNCEMENT - NEW fat loss & muscle and strength PROGRAM STARTING FEBRUARY 26

My Community BeStrong doesn’t just provide Training programs but NOW includes MEAL PLANNING!!! Making it easier than ever to hit your goals!!! JOIN HERE

Membership gives you access to….

• Training App with dozens of programs to choose from.
• MEAL PLANS w/ Yummy recipes!
• Courses :
  • Learn Step Away from Tracking and Mindfully Eat
  • How to set up a Fat Loss plan
  • Setting up your Muscle building phase.
• Community & Support with specific groups that share you same goals
• $500 worth in give aways monthly
• Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be.
  • December - Fitness Flexibility - How to Stay Present with family and Your fitness Goals
  • January - Becoming the master of protein
• bi Weekly Lives
• Upload videos of exercises for form reviews done by me!

Lindsay discusses the contention surrounding banding exercises, particularly squats, hip thrusts, and glute bridges. She explains that while bands can sometimes be used as a learning tool for beginners, regular use can lead to decreased performance and diminished muscle growth. Lindsay debunks the popular belief that banding exercises contribute significantly to glute development and suggests that genetics, well-rounded exercise routines and quality movements are the actual causes of good muscle development. She disagrees with the trend where bands are used throughout the entire workout routine, which is often disseminated on social media. Lindsay concludes by reminding viewers that her optimized training programs do not include banding exercises which have been proven by studies and expert opinions to hinder workout performance and muscle growth.

Chapters:
00:39 Why do people band?
06:02 Biomechanics have debunked these theories for years
09:03 Studying the impact of bands around knees to hip thrusts
11:14 But it's not going to hurt anything to band, is it?
13:02 We need more studies on women
15:48 Your feelings don't equate to truth nor hypertrophy
20:35 If you're looking for optimized training programs

My Community BeStrong doesn’t just provide Training programs but NOW includes MEAL PLANNING!!! Making it easier than ever to hit your goals!!!

JOIN HERE

Membership gives you access to….

• Training App with dozens of programs to choose from.
• MEAL PLANS w/ Yummy recipes!
• Courses :
  • Learn Step Away from Tracking and Mindfully Eat
  • How to set up a Fat Loss plan
  • Setting up your Muscle building phase.
• Community & Support with specific groups that share you same goals
• $500 worth in give aways monthly
• Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be.
  • December - Fitness Flexibility - How to Stay Present with family and Your fitness Goals
  • January - Becoming the master of protein
• bi Weekly Lives
• Upload videos of exercises for form reviews done by me!

I want to share some insights on how gym routines have evolved over the years, and how for me it's shifted to be more about strength rather than looks. Additionally, I talk about the importance of a healthy relationship with food, and practices like mindful eating, especially during vacation periods.

Topics:

00:05 IVF Journey update
03:49 Working out during pregnancy isn't just about you
08:59 Talking about weight gain on a holiday - especially an all-inclusive
10:49 Alcohol brings calories and can blunt hypertrophy
12:38 Thinking about the degrees to which you're hungry and full
22:00 I didn't go into a calorie deficit before vacation
29:57 Having a healthy mindset around food is key

My Community BeStrong doesn’t just provide Training programs but NOW includes MEAL PLANNING!!! Making it easier than ever to hit your goals!!!

JOIN HERE

Membership gives you access to….

• Training App with dozens of programs to choose from.
• MEAL PLANS w/ Yummy recipes!
• Courses :
  • Learn Step Away from Tracking and Mindfully Eat
  • How to set up a Fat Loss plan
  • Setting up your Muscle building phase.
• Community & Support with specific groups that share you same goals
• $500 worth in give aways monthly
• Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be.
  • December - Fitness Flexibility - How to Stay Present with family and Your fitness Goals
  • January - Becoming the master of protein
• bi Weekly Lives
• Upload videos of exercises for form reviews done by me!

Hitting our goals comes down to two things ... Nutrition and Training. If either side of the equation is off, we are not going to see the changes we hope for! Lindsay discusses the realistic rates of fat loss and muscle growth, debunking many misconceptions that lead to unrealistic expectations. She emphasizes the importance of the process and being patient with oneself, advocating a healthier approach to fitness goals. Lindsay also shares her personal anecdotes from her in vitro fertilization journey. In addition to reaching one's body goals, Lindsay insists the importance of strength, capacity, and confidence earned by weightlifting.

Chapters:
00:05 Let's talk about what's realistic
00:59 Quick recap of IVF so far
03:40 Most people are normal mammals
10:40 What do you mean when you say your body's not changing?
16:02 When you eat lower calories, your hunger signaling will increase
17:58 What should you expect in body fat reduction?
25:40 Remember that rates are based off averages, not based off of you
27:50 Shifting to realistic rates of muscle gain per month
33:51 I'm not seeing the gains in muscle that I want, why is that?
37:15 You're not pushing yourself hard enough in the gym
41:14 Remember: People put on muscle at different rates
48:57 If you're an advanced lifter, what can you expect for muscle gain?

My Community BeStrong doesn’t just provide Training programs but NOW includes MEAL PLANNING!!! Making it easier than ever to hit your goals!!!

JOIN HERE

Membership gives you access to….

• Training App with dozens of programs to choose from.
• MEAL PLANS w/ Yummy recipes!
• Courses :
  • Learn Step Away from Tracking and Mindfully Eat
  • How to set up a Fat Loss plan
  • Setting up your Muscle building phase.
• Community & Support with specific groups that share you same goals
• $500 worth in give aways monthly
• Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be.
  • December - Fitness Flexibility - How to Stay Present with family and Your fitness Goals
  • January - Becoming the master of protein
• bi Weekly Lives
• Upload videos of exercises for form reviews done by me!

Lindsay talks with Taryn Nettles, a fitness coach specializing in hormones and wellness. Taryn shares her background, explaining her journey in health and fitness and how it led her to specialize in hormones. They discuss the impact of lifestyle, stress, and diet on hormones, exploring how these elements directly affect metabolic rate. Delving deeper, they touch on thyroid function, sex hormones, gut health, and the importance of consistent healthy habits. They also address common misconceptions about metabolism, stressing on the need for a balance between diet and exercise, and avoiding extremes.

• The Work of Byron Katie
• Tarryn Nettles, MS | Functional Health & Fitness Coach (@tarryn_nettles)

00:00 Introducing Taryn Nettles
01:15 How did Tarryn get into fitness and coaching?
08:00 How do you know who you are when it comes to doing it right vs body hormonal issues?
12:17 How long do I have to be consistent for?
17:44 Your metabolism isn't broken, it's adapted to your lifestyle
20:49 If I'm chronically undereating, shouldn't I always be losing weight?
29:32 How do sex hormones impact metabolic rate?
31:33 Can your thyroid look normal and yet not be? Even if doctor tested?
37:02 The solution to hypothroidism is not just increase calories and lift weights
39:00 When should you look at gut health?
42:22 I wish more women would do these two things for their health

NEW MEAL PLANS!!!! Hitting our goals comes down to two things ... Nutrition and Training. If either side of the equation is off, we are not going to see the changes we hope for!

My Community BeStrong doesn’t just provide Training programs but NOW includes MEAL PLANNING!!! Making it easier than ever to hit your goals!!!

JOIN HERE

Membership gives you access to….

• Training App with dozens of programs to choose from
• MEAL PLANS w/ Yummy recipes!
• Courses :
  • Learn Step Away from Tracking and Mindfully Eat
  • How to set up a Fat Loss plan
  • Setting up your Muscle building phase.
• Community & Support with specific groups that share you same goals
• $500 worth in give aways monthly
• Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be.
  • December - Fitness Flexibility - How to Stay Present with family and Your fitness Goals
  • January - Becoming the master of protein
• bi Weekly Lives
• Upload videos of exercises for form reviews done by me!

I'm sharing my experiences with in vitro fertilization (IVF), how my faith continues to guide me, and discuss the impact of hormonal changes on my everyday life, daily routine, and fitness goals. The episode concludes with a book recommendation that has significantly helped me during my life.

• Loving What Is - The Work

ANNOUNCING!! - BeStrong - My inner circle community - Join HERE

Membership gives you access to….

Training App with dozens of programs to choose from

• Courses :
  • Learn Step Away from Tracking and Mindfully Eat
  • How to set up a Fat Loss plan
  • Setting up your Muscle building phase.
• Community & Support with specific groups that share you same goals
• $500 worth in give aways monthly
• Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be.
  • December - Fitness Flexibility - How to Stay Present with family and Your fitness Goals
  • January - Becoming the master of protein
• Weekly Lives
• Recipes
• Upload videos of exercises for form reviews done by me!

00:06 Welcome
00:33 Our in vitro journey
03:25 I had endometriosis and didn't realize it
14:29 Learning about faith
17:55 A word about the weeks ahead
19:30 How does in vitro affect working out and training?
23:46 Through this process, I don't want to lose who I am
26:45 Are my hormones out of whack? I'm losing it on people!
29:58 I needed to proactively become someone else
32:00 We can regulate our emotions through our thoughts
33:43 Loving What Is by Byron Katie
35:06 Meal plans are in BeStrong

In this episode, Lindsay discusses her struggles with illness during the month of January and updates about the IVF process. She also introduces the 'one more rep' challenge in her BeStrong community. Lindsay explores the importance of understanding the point of failure in training and encourages her community to push to their limits. She addresses the concept of taking into consideration an individual's goals, preference and physiology. Lindsay also analyzes the benefits and drawbacks of high rep and low rep schemes, emphasizing that depending on a person's unique circumstances and goals, one may be more beneficial than the other.

ANNOUNCING!! - BeStrong - My inner circle community - Join HERE

Membership gives you access to….

Training App with dozens of programs to choose from

• Courses :
  • Learn Step Away from Tracking and Mindfully Eat
  • How to set up a Fat Loss plan
  • Setting up your Muscle building phase.
• Community & Support with specific groups that share you same goals
• $500 worth in give aways monthly
• Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be.
  • December - Fitness Flexibility - How to Stay Present with family and Your fitness Goals
  • January - Becoming the master of protein
• Weekly Lives
• Recipes
• Upload videos of exercises for form reviews done by me!

Chapters:
00:00 Welcome!
01:54 BeStrong Challenges
07:29 Talking Rep Ranges
09:53 What is low rep range vs high rep range?
11:47 Who should choose low reps?
20:25 Why would someone choose a higher rep scheme?
26:40 Advantages of higher rep schemes
28:31 The cons of higher rep schemes
30:17 Meso, micro, and macro cycles
33:27 People don't always know how to push themselves

Lindsay sits down with Dr. Allen Bacon, a certified nutrition coach, who drops truth bombs on the misconceptions oft-seen on social media. They delve into topics like misconstruing credentials, credibility and follower counts. Drawing from his background in medical science, Dr. Allen admonishes multiple 'good vs bad' fallacies in food and fitness information while advocating for smart omnivore diets and verifiable, peer-reviewed research. He also discusses his career transition from dental surgery to fitness coaching and how people can approach determining a fitness or dietary intervention's success.

• Dr. Allan’s coaching services
• Dr. Allan on Instagram

ANNOUNCING!! - BeStrong - My inner circle community - Join HERE

Membership gives you access to….

Training App with dozens of programs to choose from

• Courses :
  • Learn Step Away from Tracking and Mindfully Eat
  • How to set up a Fat Loss plan
  • Setting up your Muscle building phase.
• Community & Support with specific groups that share you same goals
• $500 worth in give aways monthly
• Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be.
  • December - Fitness Flexibility - How to Stay Present with family and Your fitness Goals
  • January - Becoming the master of protein
• Weekly Lives
• Recipes
• Upload videos of exercises for form reviews done by me!

Chapters:

00:00 Welcome
01:20 Introducing Dr. Allan Bacon
05:52 So much information, very little wisdom
09:45 Using our education for good or bad
13:09 How do you tell if someone is wrong?
15:14 Gurus tend to have large follower counts on social media
24:17 Are you concerend with who's right or what's right?
27:36 The human body versus the animal body
30:44 Debunking myths or lies from gurus
39:54 The good story tellers
45:26 Are the stories reputable?
52:50 How important is form really?

Struggling to get your kids to eat healthy? Here are some things i’ve done to help my family. It’s also a new year! Let’s talk about the idea of setting new year’s goals, and how I like to come up with ‘outcomes and paths’ every 3,6,12 months!

ANNOUNCING!! - BeStrong - My inner circle community - Join HERE

Membership gives you access to

Training App with dozens of programs to choose from:

• Courses :
  • Learn Step Away from Tracking and Mindfully Eat
  • How to set up a Fat Loss plan
  • Setting up your Muscle building phase.
• Community & Support with specific groups that share you same goals
• $500 worth in give aways monthly
• Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be.
  • December - Fitness Flexibility - How to Stay Present with family and Your fitness Goals
  • January - Becoming the master of protein
• Weekly Lives
• Recipes
• Upload videos of exercises for form reviews done by me!

In this episode of the Lifting Lindsay podcast, Lindsay discusses the importance of understanding your personal fitness goals and how this differs from person to person. Lindsay stresses on the importance of context, individual body types and specific goals. She also covers the differences between 'working out' and 'training', highlighting how specific types of exercises such as combo movements or hypertrophy work can affect fitness results differently.

ANNOUNCING!! - BeStrong - My inner circle community - Join HERE

Membership gives you access to….

Training App with dozens of programs to choose from

• Courses:
  • Learn Step Away from Tracking and Mindfully Eat
  • How to set up a Fat Loss plan
  • Setting up your Muscle building phase.
• Community & Support with specific groups that share you same goals
• $500 worth in give aways monthly
• Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be.
  • December - Fitness Flexibility - How to Stay Present with family and Your fitness Goals
  • January - Becoming the master of protein
• Weekly Lives
• Recipes
• Upload videos of exercises for form reviews done by me!

Austin Current is the author of Science of Strength training. A great book that goes over the basics of strength training and the foundation of what anyone should know as they work for greater health and fitness. Purchase his book here

ANNOUNCING!! - BeStrong - My inner circle community - Join HERE

Membership gives you access to….

Training App with dozens of programs to choose from

• Courses:
  • Learn Step Away from Tracking and Mindfully Eat
  • How to set up a Fat Loss plan
  • Setting up your Muscle building phase.
• Community & Support with specific groups that share you same goals
• $500 worth in give aways monthly
• Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be.
  • December - Fitness Flexibility - How to Stay Present with family and Your fitness Goals
  • January - Becoming the master of protein
• Weekly Lives
• Recipes
• Upload videos of exercises for form reviews done by me!

ANNOUNCING!! - BeStrong - My inner circle community - Join HERE

Membership gives you access to….

• Training App with dozens of programs to choose from:
• Courses :
  • Learn Step Away from Tracking and Mindfully Eat
  • How to set up a Fat Loss plan
  • Setting up your Muscle building phase.
• Community & Support with specific groups that share you same goals
• $500 worth in give aways monthly
• Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be.
  • December - Fitness Flexibility - How to Stay Present with family and Your fitness Goals
  • January - Becoming the master of protein
• Weekly Lives
• Recipes
• Upload videos of exercises for form reviews done by me!

Lindsay discusses the best rest times between sets for hypertrophy and shares her thoughts on mindful eating during vacation. She also talks about the differences between hypertrophy and strength training, and provides insights on how different rest times can affect muscle growth and strength gains.

ANNOUNCING!! - BeStrong - my inner circle community launched on November 18th ! you now have access~!! Join HERE

Membership gives you access to….

• Courses :
  • Learn Step Away from Tracking and Mindfully Eat
  • How to set up a Fat Loss plan
  • Setting up your Muscle building phase.
• Community & Support with specific groups that share you same goals
• $500 worth in give aways monthly
• Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be.
  • December - Fitness Flexibility - How to Stay Present with family and Your fitness Goals
  • January - Becoming the master of protein
• Weekly Lives
• Recipes
• Upload videos of exercises for form reviews done by me!

Studies referred to

• https://pubmed.ncbi.nlm.nih.gov/16095405/
• https://pubmed.ncbi.nlm.nih.gov/19077743/
• https://journals.lww.com/nsca-jscr/fulltext/2014/10000/effects_of_different_volume_equated_resistance.27.aspx
• https://onlinelibrary.wiley.com/doi/abs/10.1111/cpf.12409

ANNOUNCING!! - BeStrong - my inner circle community launched on November 18th ! you now have access~!! Join HERE

Membership gives you access to….

• Courses : 
  • Learn Step Away from Tracking and Mindfully Eat
  • How to set up a Fat Loss plan
  • Setting up your Muscle building phase.
• Community & Support with specific groups that share you same goals
• $500 worth in give aways monthly
• Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. 
  • December - Fitness Flexibility - How to Stay Present with family and Your fitness Goals
  • January - Becoming the master of protein
• Weekly Lives
• Recipes
• Upload videos of exercises for form reviews done by me!

Episode Summary:

In this episode Lindsay talks about the importance of striking a balance in life, especially when it comes to fitness. She explains the common mistake of letting fitness goals overshadow other aspects of one's life. She reveals that balance is an illusion and everyone struggles to maintain it. To help manage this, she emphasizes setting goals in different areas of life and writing out a vision of the future self. Through examples from her own life, Lindsay illustrates the power of being flexible and making consistent course corrections. She also highlights the danger of obsessiveness and shares the key to stay dedicated without being obsessed. She ends the episode with a Thanksgiving wish for her listeners.

Topics Discussed in this episode:

• (00:00) - 100 - Fitness Goals Taking Over Your Life?
• (01:08) - The Illusion of Keeping Everything Balanced
• (04:03) - What I've Learned
• (06:23) - It Comes Down to the Narrative In Your Head
• (07:14) - Needing More Than One Anchor in Life
• (08:06) - Most People Don't Have a Goal With Their Family
• (09:45) - Some Ideas for Fitness Goals in Your Life
• (13:15) - Who Do I Want to Be in a Year?
• (16:39) - Do I Stay Perfectly Balanced?
• (17:49) - Balance is an Illusion
• (19:32) - Write Out Your Future Self
• (23:29) - Fitness Can Become Too Big

ANNOUNCING!! - BeStrong - my inner circle community is launching NOW AVAILABLE. Sign Up HERE 

Membership gives you access to….

• Courses : 
  • Learn Step Away from Tracking and Mindfully Eat
  • How to set up a Fat Loss plan
  • Setting up your Muscle building phase.
• Community & Support with specific groups that share you same goals
• $500 worth in give aways monthly
• Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. 
  • December - Fitness Flexibility - How to Stay Present with family and Your fitness Goals
  • January - Becoming the master of protein
• Weekly Lives
• Recipes
• Upload videos of exercises for form reviews done by me!

Studies from podcast

• PMID: 7193134
• PMID: 22002517
• PMID: 33751469
• PMID: 34757594
• Impact of Sex and Training Status

Topics Discussed:

• (00:08) - I'm still here!
• (00:45) - Launching my BeStrong community
• (02:27) - Using themes to create a new identity
• (05:15) - January's theme: Becoming a master of protein
• (07:30) - Is cardio going to impede your growth?
• (09:24) - What is the concurrent training effect?
• (13:20) - What is the context where we interference of muscle gains?
• (23:40) - How long you have you been training matters
• (27:13) - A meta analysis of studies
• (33:02) - Does cardio always hurt gains?
• (39:53) - What does all of this mean for cardio?

ANNOUNCING!! - BeStrong - my inner circle community is launching NOW AVAILABLE. Sign Up HERE 

Membership gives you access to….

• Courses : 
  • Learn Step Away from Tracking and Mindfully Eat
  • How to set up a Fat Loss plan
  • Setting up your Muscle building phase.
• Community & Support with specific groups that share you same goals
• $500 worth in give aways monthly
• Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be. 
  • December - Fitness Flexibility - How to Stay Present with family and Your fitness Goals
  • January - Becoming the master of protein
• Weekly Lives
• Recipes
• Upload videos of exercises for form reviews done by me!

Topics Discussed in this episode:

• (00:08) - Welcome
• (00:55) - Joining a Rapid Transformation Group
• (03:58) - Thanks for the inspo Rob
• (08:22) - New courses I'm working on
• (09:32) - Mindfull eating update
• (14:37) - Needing Certainty
• (17:43) - Lacking flexibilty
• (28:16) - Waiting on motivation

Can water intake increase fat loss? See what the research says…

New Training program for glutes and delts began October 30th. It’s not too late to sign up. Join the app HERE and choose Train With Me group.

Announcement!!! - From Macros to Mindful Eating course will be launching NOVEMBER!! Join the waitlist to get a discount - Sign up HERE

The point of the course is to help empower women to be able to be more mindful about foods and not have to track everything

Subscribe to my Youtube Channel HERE

Studies cited

• PMID: 37796222

Topics Discussed:

• (00:08) - Welcome
• (02:33) - 1st Study in a Calorie Deficit
• (07:10) - Does increasing water help with maintenance
• (14:22) - How much water should I be drinking?
• (17:19) - A note about vegetables

How much volume is too much volume? People always ask me how many sets per week. Lets break down a new study and i’ll share my thoughts on it!

Topics Discussed:

• (00:08) - Welcome
• (01:20) - What the study looked at
• (09:11) - Results after 12 weeks
• (14:29) - How am I applying this?
• (18:03) - Some things to be careful about
• (21:32) - What have we changed out minds on in recent years?

New Training program for glutes and delts beginning October 30th. This will be a mid volume that ends high volume by the end of the 8 week program.

Need a quality training program? Sign up HERE for the LiftingLindsay app where you can train smart! There are home alternatives in the groups, OR choose the @home - 12 week Full Bodyrecomp plan under the ‘plans’ section! Train Smart! New training October 30th !

I have 4 and 5 day program options, including glute/delt specialized programs too! Come train with me!

Training Programs based off of your Fat Loss or Muscle and Strength goals? Sign up here.

Announcement!!! - From Macros to Mindful Eating course will be launching NOVEMBER!! Join the waitlist to get a discount - Sign up HERE

The point of the course is to help empower women to be able to be more mindful about foods and not have to track everything

Subscribe to my Youtube Channel HERE.

Studies cited

• PMID: 37796222

This week i’ll be on a fun cruise with my family. In today’s episode i’m going over what I do on vacations leading up, on the vacation, and even some post vacation tips.

Topics discussed:

• (00:07) - Welcome
• (00:58) - Context for my vacation
• (04:32) - What should you do if you're in a fat loss phase?
• (06:12) - Scarcity vs abundance mindsets
• (10:54) - Coaches aren't for a 3 week quick fix
• (13:42) - Seeing coaches where they thrive
• (20:35) - On vacation, stick to your routine
• (21:51) - Before the meal, drink water
• (22:39) - Eat slower
• (27:14) - Order exactly what you want
• (31:48) - Recap
• (32:41) - What about post-vacation?
• (37:34) - What about lifting on vacation?

New Training program for glutes and delts beginning October 30th. This will be a mid volume that ends high volume by the end of the 8 week program.

Need a quality training program? Sign up HERE for the LiftingLindsay app where you can train smart! There are home alternatives in the groups, OR choose the @home - 12 week Full Bodyrecomp plan under the ‘plans’ section! Train Smart! New training October 30th !

I have 4 and 5 day program options, including glute/delt specialized programs too! Come train with me!

Training Programs based off of your Fat Loss or Muscle and Strength goals? Sign up here .

Announcement!!! - From Macros to Mindful Eating course will be launching NOVEMBER!! Join the waitlist to get a discount - Sign up HERE

The point of the course is to help empower women to be able to be more mindful about foods and not have to track everythingd

Subscribe to my Youtube Channel HERE

Studies cited:

• https://pubmed.ncbi.nlm.nih.gov/26100137/