You don't need hours in the gym, or on the stair climber. Come learn the right way to optimize your nutrition to fit your training! I will help you reach your goals, change your lifestyle and stop spinning your wheels in the gym!
You get to choose macros per meal or macros per day, based on your lifestyle.
You decide what foods to eat that fit your macros, according to your preference and enjoyment.
Custom training means a personalized program written specifically for YOUR body and YOUR goals.
It's not a one-size-fits-all approach. We take the time to break down what exercises you perform well at, are comfortable with, have access to, and exactly what's going to get your body to change and where.
Part of the customized experience is to feel comfortable and confident in how you perform exercises.
For example, poorly performed exercises can give limited results. So let's make sure if you want to grow your gluten, or shoulders, that your ability to perform exercises well is not a limiting factor.
Once a week I'll review 1-2 exercise videos and we'll make the needed changes to get the most out of your training.
I tried hours of cardio, salads, green juice drinks, nothing worked till I learned to train smart, and eat smart and then my body transformed.
You don't need hours in the gym, or on the stair climber. Come learn the right way to train! I will help you reach your goals, change your lifestyle and stop spinning your wheels in the gym!
Your training programs are written just for you. Program design is practically an art and it takes considerable time and thought to writing individual's plans. Writing programs that fit your goals specifically helps us build and sculpt your physique in a way that aligns and optimizes to your goals.
I give you a custom nutrition plan with specific macronutrient goals. We'll work around your life style to find the level of rigidity that works.
Sometimes it's a plan of macronutrients per meal, and sometimes its per day depending on the person, and their preferences and lifestyle.
Every week you'll check in with me by submitting pictures and answering various feedback questions with the check-in forms.
I use fitspacepro.com to make check-ins easier for both of us, it helps me evaluate your changes week over week and respond directly in context of those changes.
Not everyone needs to have nutrient timing as part of their plan. Depending on the goal, and your body's response to certain stimuli, I may suggest nutrient timing. This requires an increase in effort and precision, but improves the results of the training.
We'll choose one of your movements to review and improve on weekly. Each week you'll send me a video of your best set performing that movement for me to critique and provide tips on execution improvment.
You can email me questions about your training or program once a day that I'll answer within 24-48 hrs to help you continue your learning and fitness journey as it relates to you individually.
Starting spring 2021 we will have a Facebook group for all my clients. We will use that to share recipes, tips, and videos with each other and build a good cooperative support system.
Most people emphasize supplements too much, but that doesn't mean they don't have a place. I'll recommend supplements that you can take to help your performance and energy levels during and after your workouts.
“Commitment leads to action. Action brings your dream closer.”
*Paid up-front, then you can continue month-to-month at the same rate afterwards.
Have patience with yourself and the process, and you will enjoy the journey. A lot of energy goes into learning about how your body responds to different training and nutrition. The longer you are committed to your goal, the better results we can achieve.
I found Lindsay on Instagram in 2017. She was different than all the other “influencers” out there and I just fell in love with her educational content. I would always check in on training availability, and she was either full or had a waitlist going (only for the best!) I finally snagged a spot last year, and working with her has been awesome. She changed the way I train and I have gained so much knowledge from her. Not only does she offer training advice, but has so much wisdom to share about life lessons and goals, and is a shining light of positivity!
“I can’t believe the changes I’ve experienced with Lindsay both mentally and physically. I had never lifted before and my nutrition was all over the place. She shares so much knowledge and encouragement and has made me feel like I know what I’m doing in the gym. I can’t wait to see what changes we will achieve in the future
“I have been working with Coach Lindsay for a month now. I love the personalized instruction. I have done many fitness apps, but nothing is like having workouts and macros personalized just for me. I have already felt different and the knowledge she’s given me and helped me to grow . Our journey is just beginning, and I have no doubt I’ll reach all my goals with her help. She’s very prompt to answer questions and gives great information backed up by science. I love her !!!
Yes, you’ll be assigned personal macros, with some suggestions about post exercise nutrition. These macros may be adjusted at check ins depending on how things are going.
Sometimes there's confusion on the difference between "macronutrient programming" and a meal plan.
I won't be prescribing exact foods for you to eat. I want to leave that up to you and your doctor to decide. But within that I give you custom macro targets to hit that match the training I've assigned to you. For the great majority of people, controlling macronutrient quantities (protein, fat, carbohydrates) is all you need to keep progressing.
That said, make sure to eat a diversity of foods to help keep a balance of micronutrients that vary from different macronutrient sources.
Not for optimized coaching. I write your programs individually for this service. I take a lot more into consideration when writing your individual programs for optimized coaching. I really want you to get the optimal plan and have the most efficient combination of nutrition and training that work together towards your goal.
If you decide you'd rather have a little more generic approach to things, or finances don't allow for optimized coaching, you can sign up for the app subscription and utilize that.
Yes. Every week you will get an email to check-in and send me your progress via FitSpacePro.com. I expect you to take initiative to make sure you access that email and follow through with your check-in. I cannot hover by my inbox and chase you down when you don't check-in.
We’ll review your progress, and feedback on how your body is responding to the current protocol and keep you accountable! We may adjust the plan from there when we find it appropriate.
Yes. Some of you are beginner lifters, and that's great because there are lots of opportunities to learn and grow here. And others of you are intermediate or long-time lifters which is also great because there may be some lifts you learned one way and there are ways we can adjust your form that will make the lifts more optimal.
So, whether you're beginner or advanced, we'll choose one exercise to focus on at a time and have you record one or two angles of that movement each week to get feedback on. Once we've improved that exercise, we'll choose a different exercise to focus on.
As part of your plan you will be assigned cardio, if needed. I like to do only minimal amount of cardio to help based on the goal and stimulus phase. So many of you come to me severely underrating and overtraining, and I don't want to reinforce that on your body. Healing and progress is what we're after.
That is totally up to you. I have many clients that have been with me for a very long time, and they just prefer I write their programs. Others will work with me for 6 months and then try to venture on their fitness journey independently, and then may or may not come back to coaching when they feel they need more guidance.
There is no right answer to this question, it's up to you and your preferences.