Lindsay Sprunk Lifestyle Wellness

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Lindsay Sprunk Lifestyle Wellness

🚺 Introducing Midlife Mastery: M-Powering Women 40+ in Wellness
I'm Lindsay and I help women 40+ feel at home in their bodies again. No restriction. DM me.

Just sustainable change.

📥 Subscribe to my Free Mastery Moments newsletter: http://eepurl.com/jk0EfA "Most people don't know how sh*tty they feel until they don't." That's not just a catchy phrase—it's the truth. And it's exactly why I'm here. I'm Lindsay, founder of Midlife Mastery, and I help women 40+ in the Indianapolis area (and virtually) build strength, balance hormones, and feel at home in their bodies again—without restriction or burnout. Here's what I know: What worked in your 30s doesn't work anymore. You're exhausted. The weight won't budge. Your body feels like it's working against you. And every fitness plan feels like punishment. I've been there. And through years of education, lived experience, and working with dozens of midlife women, I've learned how to support your body through this transition—not fight it. My background:
💙 Chef (Culinary Arts degree, Cooking and Hospitality Institute of Chicago)
💙 Fitness Specialist (Kinesiology degree, Indiana University)
💙 Certified Eating Disorders Recovery Coach
💙 Intuitive Eating Specialist
💙 Menopause & Women's Health Coach

Translation: I don't just tell you WHAT to eat and how to move—I teach you HOW to make it delicious, realistic, and sustainable. What I offer through Midlife Mastery:
✨ 1:1 Coaching (personalized strength training + nutrition support)
-2x/week training sessions (in-person or virtual)
-Custom nutrition guidance (no rigid meal plans, just real strategies)
-Ongoing support between sessions

✨ Small Group Sessions (grab your group of friends, neighbors, coworkers, or family members and let's talk life after 40)

✨ Free Resources (recipe guides, meal plans, hormone-balancing tips)

I work with women who:
✅ Are tired of diets that don't work
✅ Want to build muscle (not just lose weight)
✅ Are dealing with perimenopause or menopause symptoms
✅ Need someone who actually understands midlife bodies
✅ Want food that tastes good AND supports their hormones

My approach:
💪 Strength training that builds confidence (not exhaustion)
🍽️ Nutrition that fits YOUR life (not a rigid plan)
☮️ Stress management and nervous system support
📙 Chef-created recipes that are actually delicious

If you're ready to feel strong, energized, and like yourself again—let's talk. Because you deserve to thrive—not just survive. 💪

01/12/2025

Most women fall off their New Year goals by February.

Not because they weren’t motivated…
but because they didn’t build the foundation their body needed first.

Tomorrow’s newsletter breaks down 5 simple habits to start in December so January feels easier, lighter, and more doable.

If you want consistency to finally stick in 2026 — don’t wait until January.

Not subscribed yet? Sign up for FREE so you don't miss it when it goes out tomorrow. 🖤💪

🔗 Subscribe here: http://eepurl.com/jk0EfA

29/11/2025

You can transform leftovers into balanced, protein-forward meals that support your metabolism, blood sugar, energy, and mood, rather than crashing it.

• Puffy face
• Low energy
• Brain fog
• Sugar hangover
• Zero desire to cook… besides leftovers 😅

But here’s the good news →

You don’t have to start fresh or throw everything out.

You can transform leftovers into balanced, protein-forward meals that support your metabolism, blood sugar, energy, and mood instead of crashing it.

Swipe for healthy leftover ideas for every meal 🍽
Each one supports hormones + digestion for women 40+

If you want two additional full recipes, just comment RECIPES or DM me.

Your midlife metabolism doesn’t need punishing.
It just needs support. 🧡

29/11/2025

Feeling sluggish and bloated after Thanksgiving?

Here's a 10-minute routine to help you feel better - NOT to burn calories or punish yourself:
1. 5-min easy walk (aids digestion, lowers blood sugar)
2. Glute bridges × 10 (gentle activation, supports lower back)
3. Cat-cow stretches × 8 (releases spine/belly tension)
4. Child's pose × 1 min (calming, aids digestion)
5. Figure-4 stretch × 30 sec/side (opens hips)
6. Legs up the wall × 2-3 min (reduces bloating, calms nervous system)

This isn't about making up for what you ate.

It's about helping your body process food, reduce discomfort, and feel more like yourself.

Movement is support, not penance. 💙

26/11/2025

🦃 Thanksgiving tips for women 40+ — without guilt, restriction, or “earning” your food.

This holiday isn’t about perfection.
It’s about feeling good in your body and present in your life.

Here’s how to enjoy the day while supporting your hormones, blood sugar, and nervous system:

✔ Eat breakfast — especially protein
✔ Build a balanced plate (protein + fiber + color + carbs you love)
✔ Slow down and actually taste your food
✔ 10–20 min walk or movement after eating
✔ Hydrate (especially if you’re drinking)
✔ Dessert is allowed — you don’t need to “earn” it

And the most important one:

✨ There is NO guilt required to enjoy Thanksgiving.
One meal doesn’t derail your health — but self-shame can derail your joy.

Support your body.
Feed your nervous system calm.
Enjoy your people.
And let good enough be good enough.

If you found this helpful, share it with a woman who needs a soft, sane approach to the holidays. 💛

Did you miss the Pumpkin Pie Parfait recipe I posted the other day? Grab it here! https://www.facebook.com/share/p/1BnV3VXHpv/

26/11/2025

Stay tuned, ladies: later today, I’m sharing the “Do’s & Don’t”’s of how to tackle Thanksgiving over 40 to spare your sanity, your blood sugar, and your invite back next year.

25/11/2025

Women in midlife aren’t “failing” at health.

They’re just following outdated rules:
✨ Eat less
✨ Exercise more
✨ Push harder
✨ Ignore pain
✨ Hustle through stress
✨ Just have more willpower

None of that works after 40 — because your hormones, nervous system, and muscles don’t respond the same way anymore.

This doesn’t mean you’re broken.

It means you need a different strategy.

One that honors:
🌿 Your life
🏋️ Your body
🧠 Your stress levels
💛 Your nervous system
🔥 Your season
💪 Your real goals

If you’ve been feeling like nothing works anymore…
It’s not you.

You just haven’t been taught how to care for your body NOW — not the body you had at 25.

Midlife isn’t the problem.
The old rulebook is.

25/11/2025

Ladies, one HUGE factor in finding Midlife peace & happiness is mindset & boundaries. This is part of your self-care. No more worrying about what others think of you. Let them. That means saying no to things you don’t want to do, saying yes to things you do want to do even if it’s alone or scary, and living life on your terms.

25/11/2025

I recently started working with four different women who all have something in common: they're all scared, but they're starting anyway...because they KNOW they want to feel better.

One is rebuilding strength after taking time off due to back pain. One is learning to trust her body again after feeling limited by chronic pain. One who's scared to move because of an old injury. And one who struggles with constant back pain and wants to rebuild the strength she used to have.

None of them are trying to "crush it" or "go hard."

Because in midlife, the goal isn't to destroy yourself in a workout. It's to build strength in a way that actually feels good and sustainable.

Whether you're starting from scratch, coming back after a break, or just want someone to guide you - I meet you where you are.
That's the difference between a workout and coaching.

I have my waitlist started for the new year. DM me if you're READY to kick off 2026 by taking the first step to feeling better, getting stronger, and thriving rather than just surviving after 40.

23/11/2025

My Mastery Moments newsletter is going out tomorrow morning — and this one is exactly what midlife women need before Thanksgiving week hits.

It’s short, practical, and all about reducing stress, eating in a way that feels good (not restrictive), and protecting your energy going into a very busy week.

If you’ve been feeling overwhelmed, stretched thin, or like you’re already bracing yourself for the holiday chaos… you’re going to love tomorrow’s issue. 💛

Want it? Comment NEWSLETTER and I’ll make sure you’re on the list or sign up yourself here: http://eepurl.com/jk0EfA✨

22/11/2025

The longer I do this work, the clearer it becomes…

Women in midlife aren't "falling off the wagon."
✨ They're exhausted.
✨ Over-scheduled.
✨ Putting everyone else first.
✨ Running on cortisol and caffeine.
✨ Trying to be consistent in a body that has completely changed.

If you've been hard on yourself lately… pause.

You don't need more willpower — you need a system that actually fits your life and your season.

❤️‍🔥 Stronger nervous system
💪 Better muscle
🍽️ Simpler nutrition
🌙 Better sleep
🧠 Better boundaries

When you support those, the habits start sticking — not because you're forcing them… but because your body finally feels safe enough to follow through.

💙 Want help getting started?
I created a free Midlife November Reset Checklist - simple, actionable steps to calm your nervous system, support your body, and finish the year feeling grounded (not just surviving).

DM me "RESET" and I'll send it to you.
P.S. My 1:1 coaching spots for December are almost full. If you're ready for personalized support, shoot me a message.

22/11/2025

🧡 Dessert Smarter Without Missing Out on Anything Except Sugar Crashes! 🧡

This high-protein pumpkin pie parfait has layers of grain-free granola (I use Lark Ellen Farm's Organic Pumpkin Fig), creamy pumpkin pudding, and coconut whipped cream. It tastes as indulgent as it looks, while being:
✨ Dairy-free
✨ Gluten-free
✨ High-protein (15-20g per serving)
…and I even snuck in fiber!

As a chef, I don't believe in sad "health food." I create recipes that taste incredible AND support your body.

After 40, it's about eating with intention, not restriction. You don't have to choose between delicious and nourishing - you can have both.

Full recipe is in the image - save it for Thanksgiving! 🥧

What's your favorite holiday dessert? 👇

21/11/2025

Thanksgiving is next week - and I'm already seeing the stress posts about "how to stay on track" and "damage control strategies."

Can we reframe this?

Thanksgiving isn't something you need to survive or recover from. It's one meal. One day.

Your body is resilient. Your consistency the other 364 days is what matters.

Enjoy the food. Enjoy your family. Don't add stress where it doesn't belong.

That's the sustainable approach.

P.S. Dropping my go-to Pumpkin Pie Parfait recipe later today - dairy-free, gluten-free, low sugar, and actually delicious. Stay tuned! 🥧✨

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