Heart to Heart with Lindsay Brin

• Why REST days are the KEY to better Results!

  Years ago, I burned out hard. I stopped exercising for 4 weeks— just walked. And guess what? My body thrived. What I thought was a setback turned out to be the secret weapon I was missing: recovery. When you train, you’re breaking down muscle tissue. But the real transformation? It happens when you rest. Recovery is when your body repairs, rebuilds, and comes back stronger. Skip it, and you risk inflammation, hormone imbalance, and burnout. Here’s what to know: –Muscle groups need ~48 hours to recover. Sore? Take 72. –We train M/W/F and recover on weekends with walking. –Every 4–6 weeks, take a full recovery week—mobility, sauna, walking, foam rolling. Worried about losing progress? Science says: You won’t. In fact, strength holds even with planned breaks. And your muscles remember how to rebuild—even after 15 years. Recovery isn’t quitting. It’s how you win!!! 7–Day Free Trial! Experience real change with workouts that fit your schedule. studio.momsintofitness.com   Download the App iOS Google Play   Follow Lindsay on Instagram @lindsaybrinfitness Follow Lindsay on YouTube @lindsaybrinfitness

  --------  

  10:07
• Muscle vs. Fat: Why the Scale Doesn’t Show Your Real Progress

  If the scale is making you second-guess your progress, this 3-minute podcast episode will change your perspective.  If you’re exercising and not seeing the scale drop, don’t panic—fat loss happens before weight loss becomes noticeable. The scale doesn’t tell the full story of what’s happening in your body. Why the Scale Can Be Misleading–Muscle is about 75% water, while fat is roughly 15% water. Since water is heavy, muscle naturally weighs more than fat. Muscle is denser, it's more metabolically active. This means you will lose inches before you see the scale change. If you’ve started strength training—whether it’s barre, Pilates, lifting weights, or even resistance-based workouts—your body will retain water to repair tissues. This is a normal and necessary part of the process. 

  --------  

  3:24
• Should You Sync Your Workouts to Your Cycle?

  Can syncing your workouts to your cycle lead to better results? It sounds logical—train harder when your body is primed for strength and dial it back when hormones make recovery tougher. But does science back it up?  Here’s the twist: Research doesn’t fully support cycle syncing for workouts. Instead, a personalized approach is key. In this episode, we break down: How to structure recovery around your cycle Using Progressive Overload to keep seeing results Adjusting your training schedule during PMS days The best foods to ease premenstrual symptoms (salmon & avocados!) Learn how to work with your body, not against it—and why tracking your cycle can be a game-changer.   7–Day Free Trial! Experience real change with workouts that fit your schedule. studio.momsintofitness.com   Download the App iOS Google Play   Follow Lindsay on Instagram @lindsaybrinfitness Follow Lindsay on YouTube @lindsaybrinfitness Sources PMID: 37033884, 12959622, 32661839, 35471634, 34093223, 25485203, 32661839, 8303141

  --------  

  18:02
• Is Walking Enough for Weight Loss?

  For years, I thought high-intensity cardio was the only way—until burnout led me to walking. What I discovered changed everything. Walking isn’t just easy—it’s effective. It reduces cortisol, improves insulin sensitivity, and supports fat loss. It also increases blood flow, strengthens bones, and enhances recovery. The best walking for weight loss is Zone 2 Walking—a brisk pace where you can still hold a conversation—is ideal for fat-burning and overall health.  But how much? How often? Do I need a weighted vest? Should I add HIIT cardio, or can I get all of the benefits from walking alone? Listen to the full episode now to dive deeper in the the benefits of walking and SO much more!   7–Day Free Trial! Experience real change with workouts that fit your schedule. studio.momsintofitness.com   Download the App iOS Google Play   Follow Lindsay on Instagram @lindsaybrinfitness Follow Lindsay on YouTube @lindsaybrinfitness

  --------  

  15:10
• Do Women Have to Lift Heavy?

  Do women have to lift heavy to see results? Will we get the same results from lifting light weights? In today's episode we dive into the science behind lifting weights and how age and hormones play a factor in the type of strength training we should be doing. After age 35, we naturally lose muscle unless we actively train to keep it. Less muscle = slower metabolism. That’s why strength training is non-negotiable! Declining Estrogen & Progesterone – Estrogen helps with muscle recovery. As levels decline, recovery slows.  Lower Testosterone – Testosterone is essential for muscle-building. As it decreases, it’s harder to maintain muscle. This is why lifting heavy won’t necessarily make you bulky (with good exercise selection)! Fluctuating Cortisol – Higher stress = higher cortisol, which can lead to muscle breakdown and fat storage. Managing stress and including low-intensity steady-state cardio (like walking) helps keep cortisol in check. Research confirms that Lifting light with high reps (at 30% of your one-rep max) is just as effective as lifting heavier with lower reps (at 70-80% of your one-rep max). Let's get into it!   7–Day Free Trial! Experience real change with workouts that fit your schedule. studio.momsintofitness.com   Download the App iOS Google Play   Follow Lindsay on Instagram @lindsaybrinfitness Follow Lindsay on YouTube @lindsaybrinfitness   Sources: [1] ACSM’s Guidelines for Exercise Testing and Prescription, eleventh edition. [2] American College of Sports Medicine. Progression models in resistance training for health adults. Med Sci Sports Exerc. 2009;41 (3):687-708. [3] Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis. J Strength Cond Res. 2017 Dec;31(12):3508-3523. doi: 10.1519/JSC.0000000000002200. PMID: 28834797. [4] Schoenfeld BJ, Grgic J, Van Every DW, Plotkin DL. Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports (Basel). 2021 Feb 22;9(2):32. doi: 10.3390/sports9020032. PMID: 33671664; PMCID: PMC7927075. [5] Wernbom M, Augustsson J, Thomee R. The influence of frequency, intensity, volume, and mode of strength training on whole muscle cross-sectional area in humans. Sports Med. 2007;37(3):225-64. Burd NA, Mitchell CJ, Churchward-Venne TA, Phillips SM. Bigger weights may not beget bigger muscles: evidence from acute muscle protein synthetic responses after resistance exercise. Appl Physiol Nutr Metab. 2012 Jun;37(3):551-4. doi: 10.1139/h2012-022. Epub 2012 Apr 26. PMID: 22533517.  

  --------  

  17:37

More Health & Wellness podcasts

Trending Health & Wellness podcasts

About Heart to Heart with Lindsay Brin