I have worked to create a diverse set of services to offer that allow you to choose how I can best offer my support in your path forward in your fitness journey.
Choose your goal, pick your training program. Help yourself to all the tips, execution videos and knowledge in the app as well.
Unlock your "next level" fitness goals through basic coaching. Regular check-ins, custom nutrition, cardio, and lifestyle coaching.
Smart training programs custom written to match your body and your goal.
I want you to build your fitness goals that fit your life style.
This makes it enjoyable, sustainable, and a life-long commitment.
Fitness can be enjoyable process and constantly evolving lifestyle.
Get login access to the Lifting Lindsay App.
This is a good fit for those looking for a more budget-friendly approach to kick-start their fitness.
I really want to be able to provide as much utility for people at all levels to be able to work on improving and progressing their fitness goal.
Filled with diverse set of training programs to choose from, and a videos to watch for form tips, that just about anyone can benefit from.
You also get access to the website content, video libraries and other resources that are being added to educate yourself and improve your understanding. Build both strength and confidence in lifting weights as you pursue your fitness goals.
You'll be a good fit for basic coaching if you want to get to that "looks fit" level of fitness lifestyle. We break down the biggest barriers getting in your way around nutrition.
Many Basic clients also use the Lifting Lindsay App membership for their programs and self-education. Others like to choose their own programs elsewhere and have me do their nutrition and check-ins every-other week.
I strongly encourage Basic Coaching clients to also sign up for the App Membership so I can appropriately pair nutrition plans with the training program they've chosen.
Very budget friendly but focus more on accountability and the limiting factors around plan compliance to establish a stronger foundation and progress.
My optimized clients are the most dedicated and serious clients. They value the very personalized programming and training plans I create for them
If you like to have your training program created exactly to suit your goals, and match where you want to build muscle and improve your execution, then you'll want to sign up for optimized coaching.
Nutrition and supplementation is always matched to the training protocol I've written.
We are optimizing everything to give you all the advantages possible to reach for your goals.
You check-in weekly with pictures, measurements and bio feedback that allows me to continue improving the protocol for your body.
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.
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.
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.
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.
Since basic is primarily focused on nutrition coaching, every 2 weeks is a good cadence for evaluating how your body is responding to the current macronutrient targets. Assuming 95% compliance, we can make adjustments to see how your body response changes.
If compliance is not greater than 90-95% then we focus on coaching you how to make adjustments to your lifestyle to get to improved compliance and regularity in nutrition. Without compliance, the feedback we're getting from your body is hard to correlate to whether or not it was your macronutrient goals.
Starting spring/summer 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.
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.
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.
Includes programs that tailor to body recomposition. Body recomposition is when we work on improving the muscle and strength while slowly reducing body fat.
Includes programs that are tailored and focused on fat loss. This usually includes being in a calorie deficit. You may not feel as strong, and the protocol of lifting is different.
Includes training programs that are tailored to building muscle. We usually spend this time in a calorie surplus and focused on training stimulus that improve strength, neurological muscle recruitment, and hypertrophy.
Access to a growing library of form videos, execution tips and other lifting videos to help you perform your exercises.
Get direct access to be mentored and learn in a small group setting.
Ask questions in our intimate group call about anything related to training, coaching, bio-mechanics, mindset, limiting factors, or mentoring.
For those who are excited to take their physique and knowledge to the next level with mentoring with Lindsay. In monthly mentoring calls you’ll be able to ask questions about biomechanics, program design, training, nutrition, and for those who are coaches too, this is a great time to receive guidance on your own clients and coaching. …. something like that!
“Commitment leads to action. Action brings your dream closer.”
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.
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.
