Lift with Lindsay

06/08/2025

This student athlete has been working hard this summer in preparation for high school. Because she currently plays volleyball and basketball, we focused on building strength, power, increasing her vertical, and incorporating some agility.

In this video, you will see her perform a deadlift and squat jump using a kettlebell. This is a powerful exercise that combines strength and plyometrics to enhance lower body power, explosiveness, and overall fitness.

Doing deadlifts helps to build strength in the posterior chain (glutes, hamstrings, quads, & core), while the jump uses strength to generate power and explosiveness. Due to the dynamic nature of this exercise, the heart rate becomes elevated, which provides additional cardiovascular benefits.

While I love this exercise for this client, remember that not every exercise is right for everyone. When I began working with this athlete, we started with the basics before we advanced to more complex exercises such as this one. Starting with the basics and getting proper form down for each component is the best place to start.

06/08/2025

Health is wealth. Are you investing wisely?

23/07/2025

Just believe in yourself…

22/07/2025

Your excuses to not work out are someone’s reasons to work out. Be stronger than your excuses.

This client is not letting an Achilles tendon rupture get in the way of her progress. We make a lot of modifications, but she works hard and still gets a great work out.

11/07/2025

Recently, some of my teammates have been injured while playing tennis. Tennis is a fantastic sport that requires strength, skill, speed, and endurance. Sometimes we get a good sweat in (especially if you play singles) and it is easy to forget how important it is to work out IN ADDITION to playing tennis.

Prioritizing strength training, mobility, and agility will enhance your performance on the court, reduce your risk of injury, and expedite your recovery time (so you can play more tennis)!

This is true for every sport. You want to get better/faster/stronger? Make sure you’re putting in work off the court/field/course.

09/07/2025

07/07/2025

06/03/2025

Nothing better than seeing a client work hard & crush their goals!

02/03/2025

Deep down, most of us know these things, but it doesn’t hurt to have a little reminder now and then.
1) Progress isn’t linear- some weeks we crush all our workouts, get a new PR, and drop a couple pounds of excess weight. Other weeks, we might not sleep great, get dehydrated, and barely make it through our workouts. Focus on the positive and when we have a rough week, try to figure out where it went wrong so that we can avoid it in the future. Use it as a learning experience rather than let it bring you down.

2) Consistency > Perfection- we will not crush every workout. Some weeks are jam packed with activities, while others are not. Focus on consistency. Doing 2 or 3 workouts that are only 15 minutes are better than skipping them completely because you don’t have time to do your usual 60 minutes.

3) You can’t outwork a bad diet. Our food is fuel. If you can’t lose those last 5lbs, look at your diet. If you’re having a hard time putting on muscle, look at your diet. You can put all the hard work in the gym, but if you’re not putting good food in your mouth, your body will not change.

4) Recovery is important. Hard work is great, but our bodies need to recover too. Recovery is different for everyone, it doesn’t mean you have to be sedentary. If your usual workouts are lifting or cardio, recovery could be a yoga class or 15 minutes of stretching.

5) Strong is functional & beautiful. As we age, we need to focus on strength. Lifting is great because it can improve how we look—slimmer, toned, stronger, and bigger, but ultimately, we need to develop strength so that we can continue to do what we always have done without injury. If we are strong, we can age gracefully without injuries and pain.

28/02/2025

I’ve been working with this client for about a year and a half. He is an Ironman athlete who was referred to me after recovering from an injury. Before working with me, he had not any consistent strength training. Since we have been working together, I have seen a significant increase in his strength and overall range of motion. I am proud of the hard, consistent work that he puts in. He comes to me once a week and then does his own strength training session at home once a week as well… all on top of his prescribed swimming, biking, and running.

Most triathletes think that time is better spent training their modalities (swim, bike, run), but the smart triathletes know the importance of a well rounded program. Other important parts of a good tri program will include strength training, rest/recovery, and proper nutrition. THINK: train smarter, not harder.

Strength training is important for triathletes because it helps with injury prevention, increases strength, increases power, increases speed and corrects imbalances in the body which can create better body mechanics. THINK: move better with less effort.

How can strength training improve your quality of life today?

27/02/2025

Last week I gave a presentation over Zoom that I specially prepared for parents at Evelyn’s preschool titled, “Food is Fuel, Movement is Medicine.”

This presentation was meant to remind families of the importance of good food and consistent movement for all ages.

Modern day conveniences have made our lives more complicated (and unhealthy) than ever. Unfortunately, many people are plagued with chronic diseases and other health issues.

Let’s get back to the basics: 1) Eat healthy 2) Move your body 3) Spend time outdoors

Here are some of my favorite slides from the presentation. If you have any questions, or would like access to the whole presentation, please message me or comment, PRESENTATION.

04/02/2025

For those of you struggling with your resolutions (or perhaps just need a little more motivation), February 10 will kick off Fitness Bingo!

All are welcome to participate! All current clients will be participating and others are welcome to join for $20.

Please message me for more details or if you have questions.