Let’s get into the numbers—because I know some of you love having a plan.

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If you’re training 3x per week, your weekly sets should look something like this:

Training Days | Weekly Sets | Sets Per Workout | Exercises Per Workout

3x per week | 18 sets | 6 sets | 2 exercises
3x per week | 24 sets | 8 sets | 3 exercises
2x per week | 16 sets | 8 sets | 3 exercises

💡 More isn’t always better! If you’re doing more than 8 sets per workout, chances are, your intensity is dropping, and you’re just going through the motions instead of pushing yourself to train hard.

Here’s a killer delt session for you to try:

🔥 Delt Workout Example Day -

🔹 Hand-Height Behind-the-Back Pulley Lateral Raise – 3 sets ( home alternative here)

🔹 Dumbbell Lateral Raise – 3 sets

🔹 45° Neutral Press – 3 sets or Pulley Y raise for more medial and posterior delt

🏋️‍♀️ How to get the most out of this workout:

⏳ Rest: 90-120 seconds between sets

⚡ Push close to failure – I take my last set of each exercise to failure

Announcing!!! NEW programming starts TODAY in the LiftingLindsay App. Click HERE to sign up! This is a 4x/wk program with gym and home alternatives. it’s focus in muscle and strength! I also have a 3x a week program with gym and home alternatives starting too! We are including a fun plank and push up challenge too! Come join 1200 women who are working hard to become their healthiest selves! and doing it the RIGHT WAY!!

Topics discussed in this episode:

• (00:08) - One of the most frustrating struggles in fitness
• (02:33) - Your body isn't broken
• (03:39) - Alpha and beta receptors
• (06:23) - What about peri or post menopause?
• (11:52) - How can we help release fat in our lower half?
• (15:56) - The hard truth about fat loss
• (19:44) - Takeawas from the episode

My Community BeStrong provides both Training programs and help with recipes and MEAL PLANNING!!! Making it easier than ever to hit your goals!!!

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.
• bi Weekly Lives where I help you get your nutrition plan or answer questions
• Upload videos of exercises for form reviews done by me!

Announcing!!! NEW programming starts THIS MONDAY!!! March 3rd in the LiftingLindsay App. Click HERE to sign up! This is a 4x/wk program with gym and home alternatives. it’s focus in muscle and strength! I also have a 3x a week program with gym and home alternatives starting too! We are including a fun plank and push up challenge too! Come join 1200 women who are working hard to become their healthiest selves! and doing it the RIGHT WAY!!

Topics discussed in this episode:

• (00:07) - Walking you through something I love doing
• (01:04) - Not planning out your year leaves you stuck
• (04:30) - How is makes it difficult when you're trying to build
• (07:10) - Join our community for help
• (09:32) - How I start figuring out my plan
• (11:09) - Good reasons to put off going into a calorie deficit
• (18:50) - People get scared about surpluses
• (26:48) - My plan for the next year
• (28:41) - What did it look like realistically?
• (34:06) - My challenge for you to start planning now

My Community BeStrong provides both Training programs and help with recipes and MEAL PLANNING!!! Making it easier than ever to hit your goals!!!

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.
• bi Weekly Lives where I help you get your nutrition plan or answer questions
• Upload videos of exercises for form reviews done by me!

Announcing!!! NEW programming starts TODAY!!! in the LiftingLindsay App. Click HERE to sign up! This is a 4x/wk program with gym and home alternatives.

Topics discussed:

• (00:07) - My question for you!
• (03:15) - What is the Aha moment?
• (10:36) - Why do we get stuck without doing?
• (11:55) - How do we turn knowledge into action?
• (26:42) - Your challenge
• (31:25) - New training program

My Community BeStrong provides both Training programs and help with recipes and MEAL PLANNING!!! Making it easier than ever to hit your goals!!!

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.
• bi Weekly Lives where I help you get your nutrition plan or answer questions
• Upload videos of exercises for form reviews done by me!

NEW programming starts MONDAY February in the LiftingLindsay App. Click HERE to sign up! It’s my personal training with a glute and delt emphasis. It’s a higher frequency program that follows the same principles I shared here in this podcast episode.

Topics discussed:

• (00:10) - How often should I train a muscle group?
• (01:39) - When do people use higher frequency programming?
• (05:15) - Minimal effort vs maximal effort
• (10:40) - High reps vs low rep training
• (17:37) - The realities of building muscle
• (25:25) - How can I optimize my training and recovery?
• (28:53) - Why you should join my BeStrong Community?

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.
• bi Weekly Lives where I help you get your nutrition plan or answer questions
• Upload videos of exercises for form reviews done by me!

Studies that show higher reps lead to extended recovery

• PMID: 28963127

• PMID: 32401690

• PMID: 18283442

In this episode, I explore the intricate relationship between caloric deficits and sleep quality, discussing how reducing calorie intake can disrupt sleep patterns. I highlight the importance of recognizing signs of fatigue and knowing when to adjust your diet or lifestyle for better health. Finally, I address various factors contributing to sleep disturbances in the context of dieting and offer tips for improving sleep hygiene.

Topics discussed in this episode:

• (00:08) - Why does calorie defict mess with my sleep?
• (02:49) - Noticing when I'm tired
• (04:25) - How do you know you should make changes?
• (07:52) - What happens when the caloric deficit is causing the lack of sleep?
• (11:21) - What happens in a calorie deficit?
• (12:24) - Why do we experience lack of sleep during calorie deficit?
• (16:33) - What can we do about it?

My Community BeStrong provides both Training programs and help with recipes and MEAL PLANNING!!! Making it easier than ever to hit your goals!!! Sign up 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.
• bi Weekly Lives where I help you get your nutrition plan or answer questions
• Upload videos of exercises for form reviews done by me!

My Community BeStrong provides both Training programs and help with recipes and MEAL PLANNING!!! Making it easier than ever to hit your goals!!! Sign up HERE.

Topics discussed in this episode:

• (00:36) - One of the most misunderstood and triggering topics
• (06:54) - You need to choose and stick to a timeframe
• (10:38) - Eat as much as you can while seeing the rate of fat loss that's practical
• (11:52) - Why does hunger happen?
• (17:41) - Hunger doesn't mean you're doing something wrong
• (18:10) - Practical strategies to manage hunger
• (27:57) - The mental and emotional side of managing hunger
• (32:08) - Implement mindfull eating practices
• (40:43) - Recapping what we've talked about

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.
• bi Weekly Lives where I help you get your nutrition plan or answer questions
• Upload videos of exercises for form reviews done by me!

NEW programming started MONDAY December 30th in the LiftingLindsay App. It’s not too late to join! Sign up HERE

My Community BeStrong provides both Training programs and help with recipes and MEAL PLANNING!!! Making it easier than ever to hit your goals!!!

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.
• bi Weekly Lives where I help you get your nutrition plan or answer questions
• Upload videos of exercises for form reviews done by me!

Here are the links to the studies referenced in the article: 

• Lixandrão et al. (2018) Meta-Analysis Title: Resistance Exercise with Blood Flow Restriction Promotes Similar Strength Gains to High-Load Resistance Training in Healthy Young Adults DOI: 10.1007/s40279-018-0897-6 Link: https://doi.org/10.1007/s40279-018-0897-6
• Loenneke et al. (2012) Study Title: Blood Flow Restriction: The Metabolic Hypothesis DOI: 10.1111/j.1600-0838.2011.01464.x Link: https://doi.org/10.1111/j.1600-0838.2011.01464.x

Here is the link to the Penny Pincher Planner that I talked about in this episode.

Topics discussed:

• (00:07) - Starting a new year
• (03:04) - New day planner for lovers of lists
• (06:22) - Thinking about balance
• (09:29) - Reframing balance
• (17:47) - Knowing your values and what aligns with them
• (21:12) - Getting our idea of balance from Pinterest and Instagram
• (23:45) - Accepting messy days
• (31:14) - Balance isn't about doing it all

Get 40% off the BeStrong Community when you sign up for a year. Sign up HERE

NEW programming starts MONDAY December 30th in the LiftingLindsay App.

My Community BeStrong provides both Training programs and help with recipes and MEAL PLANNING!!! Making it easier than ever to hit your goals!!!

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.
• bi Weekly Lives where I help you get your nutrition plan or answer questions
• Upload videos of exercises for form reviews done by me!

40% off LiftingLindsay APP Click HERE Sale ends January 2nd.

NEW programming starts MONDAY December 30th in the LiftingLindsay App.

Topics discussed in this episode:

• (00:08) - Special New Year's Promo
• (01:49) - How to set meaningful and achievable goals
• (11:28) - Using a Monday or a New Year to start again
• (19:17) - What are your values?
• (25:20) - Creating a vision for your future self
• (33:30) - What are your goals from an Instagram question
• (38:59) - Measuring and staying accountable
• (42:19) - Achieving your goals through daily habits

My Community BeStrong provides both Training programs and help with recipes and MEAL PLANNING!!! Making it easier than ever to hit your goals!!!

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.
• bi Weekly Lives where I help you get your nutrition plan or answer questions
• Upload videos of exercises for form reviews done by me!

Topics discussed in this episode:

• (02:18) - Painting a picture of the holidays
• (04:55) - We get torn between two goals
• (16:05) - Maintenance is not a wasted time
• (19:00) - My invitation for you as you prepare for the holidays

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.
• bi Weekly Lives where I help you get your nutrition plan or answer questions
• Upload videos of exercises for form reviews done by me!