July 25, 2025 • 37 mins
This week, The Dusty Muffins – Dr. Aoife O’Sullivan (MD, MSCP), Dr. Christine Hart Kress (DNP, MSCP), and Dr. Rebbecca Hertel (DO, MSCP) – lace up their sneakers for an energizing chat with Lindsay Brooks, RRCA-certified run coach and founder of Lace-Up with Lindsay. They dive into her inspiring journey from corporate life to creating a full-blown sprint revolution, including her signature *Sixpack Sprint Series*.
In this episode, you’ll discover:
🏃♀️ What the Sixpack Sprint Series is – and how it’s changing the way people approach fitness💡 Simple ways to add more movement to your daily routine (no marathon required!)
🎉 How Lindsay makes intense training fun – because workouts shouldn’t feel like a chore
🔥 Her transition from corporate to coaching – and why she’s never looked back
Whether you’re a seasoned runner or just looking to get moving, Lindsay’s infectious energy and practical tips will leave you ready to hit the ground running—literally!
Connect With Us:
✨ The Dusty Muffins: @thedustymuffins
✨ Dr. Aoife: @portlandmenopausedoc
✨ Dr. Rebbecca: @drrebbeccaherteldo
✨ Dr. Christine: @christinehartkress_dnp
🌳 Link Tree: linktr.ee/thedustymuffins
Connect With Our Guest:
👟 Lindsay Brooks: @laceupwithlindsay
🌐 Website: https://www.laceupwithlindsay.com
"Fitness shouldn’t be a punishment—it should be a celebration!" Tune in for a conversation that’s equal parts motivating and fun.
Remember: Our hosts and guests are sharing insights, not medical advice. Always consult your healthcare provider before starting a new fitness routine.
Become a supporter of this podcast: https://www.spreaker.com/podcast/the-dusty-muffins--6539849/support.
In this episode, you’ll discover:
🏃♀️ What the Sixpack Sprint Series is – and how it’s changing the way people approach fitness💡 Simple ways to add more movement to your daily routine (no marathon required!)
🎉 How Lindsay makes intense training fun – because workouts shouldn’t feel like a chore
🔥 Her transition from corporate to coaching – and why she’s never looked back
Whether you’re a seasoned runner or just looking to get moving, Lindsay’s infectious energy and practical tips will leave you ready to hit the ground running—literally!
Connect With Us:
✨ The Dusty Muffins: @thedustymuffins
✨ Dr. Aoife: @portlandmenopausedoc
✨ Dr. Rebbecca: @drrebbeccaherteldo
✨ Dr. Christine: @christinehartkress_dnp
🌳 Link Tree: linktr.ee/thedustymuffins
Connect With Our Guest:
👟 Lindsay Brooks: @laceupwithlindsay
🌐 Website: https://www.laceupwithlindsay.com
"Fitness shouldn’t be a punishment—it should be a celebration!" Tune in for a conversation that’s equal parts motivating and fun.
Remember: Our hosts and guests are sharing insights, not medical advice. Always consult your healthcare provider before starting a new fitness routine.
Become a supporter of this podcast: https://www.spreaker.com/podcast/the-dusty-muffins--6539849/support.
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Welcome to the Dusty Muffins, where menopause meets sisterhood and strength.
We're three menopause specialists coming together to laugh, share, and
empower you through the wild ride of menopause im perimenopause.
Whether you're curious, confused, or just looking for real talk,
you're in the right place. We're here to answer your
burning questions, educate, and appocate all with a dash of
(00:21):
humor and a lot of heart. So pull up a
chair and join the conversation. Before we dive in, Please remember,
while we're doctors, we're not your doctors. This podcast is
for educational purposes only and is not a substitute for
medical advice. We encourage you to partner with your own
medical clinician to address your unique health needs. This is
the Dusty Muffins.
Speaker 2 (00:41):
I'm doctor Christine Harkrass, a Board certified Women's Health Nurse
practitioner and Menopause certified practitioner, and I see patients via
telemedicine in several states as well.
Speaker 3 (00:52):
I am a doctor RecA Hurdle.
Speaker 1 (00:53):
I'm a Board certified Ostroopathic family medicine physician and a
Menopause Society certified practitioner. I have a private telemnism practice
and I see patients in several different states.
Speaker 4 (01:04):
I am doctor Ifa O'Sullivan, a Board certified Family physician
and Menopause Society Certified practitioner, and I see patients through
my Teley Medicine practice here in Oregon and Washington.
Speaker 2 (01:16):
Today's guest is a certified run coach, cycling instructor, and
group fitness trainer who turned a midlife fitness reboot into
a full blown sprint revolution. At thirty seven, Lindsay Brooks
couldn't run a mile without stopping. By forty one, she
qualified for the Boston Marathon and left her eighteen year
corporate career in the dust. Now, she's the founder of
(01:37):
Lace Up with Lindsay and the creator of the cult
favorite six Pack Sprint series, a high intensity interval program
that's as sweaty as it is unhinged. Her crew a wild,
tight knit gang of sprinters known as the Besties, bonded
by grit, guts and their all out mantra go balls
to the walls. From themed outfits to savage sprints, Lindsay
(01:59):
brings humor, heart, and hardcore hustle to every session. She
doesn't lead from the front, she leads from the grind
right beside you. Let's lace up, lean in, and get
ready to feel the shift. Hi, Lindi, thank you so
much for joining us. You are collectively kicking all of
our tails a couple days a week, so it's nice
(02:23):
to not be under your torture and you're going to
be under Ours'm nervous, So so, Lindsay, I did not.
I guess I did not realize that. Now I've been
with Lindsay from the beginning, and I did not realize
(02:45):
that you are now an entrepreneur and went full time
doing your sprint series. So why don't you start with
how you got started and then how like how you
decided that this was going to to be your new career.
Speaker 3 (03:02):
Yeah. Absolutely so.
Speaker 5 (03:05):
I was in corporate retail for eighteen years and I
loved it for a very long time, and then my
life really changed when COVID hit, as it did for
a lot of people, and for me, it was like
the I didn't realize how burnt out I was until
everything came to like a hall team stop and I
(03:29):
was like, oh my god, what am I doing with
my life? Like you know, I was commuting very long
hours every day, traveling to New York a couple times
a week, so it was it was a lot. And
I after, you know, Covid decided a couple of years
and we had to go back to because my company
(03:49):
went remote pretty much fully remote.
Speaker 3 (03:52):
So it was a Jurassic lifestyle change.
Speaker 5 (03:56):
And at that time I started to, uh take I
had more time to take care of my health and
my fitness, and I started, I'll never forget. I had
a pivotal moment where I was I was laying on
the couch and I was watching my Netflix and drinking
(04:16):
my wine, having my snacks, and I watched the movie
Brittany Runs a Marathon. If you've never seen it, I
hotly recommend it's so good. And there's a scene in
the movie where she's like, I'm.
Speaker 3 (04:29):
Just gonna run. I'm just gonna run to the to
the corner. Just that's all I'm gonna do.
Speaker 5 (04:33):
And I was like, you know what, Like I'm gonna
I'm gonna just tomorrow. I had my treadmill in my
basement that I had not used for twelve years.
Speaker 3 (04:42):
That's I used to No I used it.
Speaker 5 (04:44):
One time in twelve years, and so the next day
I was like I'm just gonna try to run a
mile and I couldn't do it without stopping to walk.
And and then every day after that, I just that's like.
Speaker 3 (05:00):
Where it started. Like literally, it was like I watched
this movie.
Speaker 5 (05:03):
It inspired me, and I busted out the treadmill the
next day, and it just kind of started.
Speaker 3 (05:08):
My journey with running. And I found like.
Speaker 5 (05:11):
So many benefits to running, not just physical but more
like mental emotionally, and people started reaching out to me.
You know, I was in a fitness group and that's
where Christine and I connected, and people started reaching out
for me, reaching out to me for running advice, and
(05:35):
I started helping people.
Speaker 3 (05:36):
And then I was like, you know what, like I
want to know how.
Speaker 5 (05:40):
I don't want to just be able to share things
from my experience. I want to share from a point
of expertise. And I had this like it's just like
one of those weird I had this overwhelming feeling of
like I think I really want to become a run coach,
Like I have just feel this like purpose. I feel
like I'm being drawn to this. I don't even know
(06:02):
what it's going to lead to.
Speaker 3 (06:03):
And I told my.
Speaker 5 (06:04):
Husband, I'm like I think I want to get certified
as a running coach, Like it just feels right, like
nothing had Like in my life, I'd never like felt
so drawn to do something, but like I didn't know why,
you know, it just felt right. And so I got
certified and that's that's kind of how that became.
Speaker 3 (06:22):
And I just.
Speaker 1 (06:23):
Wanted certified, Like what do you how does one get
certified as a running I wouldn't even know where to start.
Speaker 5 (06:29):
So you can't do it like you can do it
in person or you can do it virtually, but they
have classes that you take and there's different activities that
you do and uh, and then there's an exam and
all the things. So but I was just I was
very invested in it too, just you know, I bought
(06:49):
all the books and was reading and you know, I
wanted to really learn and understand more about all that.
So and then I started so basically my at the time,
I was still working at my corporate job and they
were wanting us to come back to work and it
(07:11):
was just mentally like I was just so burned out
and I couldn't do it. And I actually left the
left that job not really even having like a solid
backup plan, like it didn't really go over well with
the husband. Lindsay. It was like literally like every week,
(07:34):
every day, like what what are you doing with your life?
Speaker 3 (07:37):
What? What? What? Like?
Speaker 5 (07:38):
And I was like, I, you know, my husband is
so like type A A plus plus if that existed,
and I'm more of like just I.
Speaker 3 (07:49):
Go off things off my intuition.
Speaker 5 (07:51):
I have feelings and like I need a lot of
progress in my brain today. And it would be like, well,
did you make some projection?
Speaker 3 (08:00):
What are you gonna do? Like he wanted numbers, and like,
I feeling, I just feel that everything's gonna be okay,
Like he just had a feeling.
Speaker 5 (08:07):
And then so it took me like about a year
from when I left my job to launching Lace Up
with Lindsay, my own run coaching business. And I started
with someone on one coaching and training people for marathons
and that was very rewarding, but I wanted to do
something where I could impact more people all at the
(08:31):
same time, and I also wanted to like selfishly for me,
I was like, I'm like, I've struggled with consistency and
the discipline, and I was like, you know.
Speaker 3 (08:43):
If I if I.
Speaker 5 (08:45):
Do a class or something, then I have to do it,
like it's gonna force me.
Speaker 3 (08:50):
And I was like, I wanted to do something. I
was like, we all do like some kind of.
Speaker 6 (08:55):
Group a group program where maybe every six weeks, I'll
do something different, And I came up with the six
pack Sprint series.
Speaker 5 (09:06):
I loved like sprinting, Like anytime I did it in
my routine, like it just always made me feel like
really empowered, and you just feel like a bad ass,
like you know, like so, and I knew it had
really good health benefits and I knew it had you know,
it helps really blast the tummy fat.
Speaker 3 (09:28):
But I actually didn't.
Speaker 5 (09:29):
Even realize when I started how beneficial sprints are for
your physical and mental health, especially as we age, Like
I didn't even realize. So when I started, we started
the series, and I was gonna switch it up every
six weeks and do I was like, we'll do something
different for the next six weeks, you know, And I
(09:50):
did like a tally in the group in the Facebook group,
and everyone was like, no, we want you to do
sprints again.
Speaker 3 (09:56):
And so it kind of just has been sticking.
Speaker 5 (10:00):
And I've learned that it is something that you can
incorporate in your routine year round, as long as you're
doing it safely.
Speaker 3 (10:09):
So you know, we do.
Speaker 5 (10:10):
It twice a week, and I have completely felt a difference.
You know, I became even more passionate about it and
and wanting to keep doing it because I felt the
difference myself in my body mentally, you know, I have ADHD.
Although I've I also am like, do I or is
(10:33):
it perimenopause because I'm not sure? Yeah, because I continue
to read things I'm like, hmm, but so yeah.
Speaker 3 (10:44):
So that that's really how it how it stemmed.
Speaker 4 (10:48):
Something happened this week that I loved. You came onto
the Facebook group and you said you just weren't feeling
it one day, like, and we all have so many
of those days. It's not like there are few and
far between, Like so many times a week you're just
not feeling it. And you went onto your own Facebook
group and you read comments from your followers, and that
(11:10):
gave you the energy and the will to get up
and do it again, which is so lovely.
Speaker 1 (11:17):
Yeah.
Speaker 3 (11:18):
Yeah, I know.
Speaker 5 (11:19):
I've always told everybody in the group to him, like,
I don't necessarily always feel like I'm leading this group.
Speaker 3 (11:29):
I feel like we're all in it together. We're doing
this together because I feel the same way.
Speaker 5 (11:35):
I don't know, I feel like when I've done other
fitness programs and it's probably it has to be incorrect,
right because like you said, we all have bad days,
but I always presume that the person teaching is like
got the shit.
Speaker 3 (11:49):
Can I curse them here or now? Yeah?
Speaker 2 (11:50):
Yeah, we're explicit.
Speaker 3 (11:52):
They got their shit together. You know, they.
Speaker 5 (11:57):
That they're they're working out every day and you know,
not missing a bee.
Speaker 3 (12:02):
But it's not true.
Speaker 5 (12:03):
But I feel like sometimes you sometimes you feel like
you don't want to show that side because you want
to be positive and motivating. But I've just found that
when I am vulnerable and it's you know, I'm gonna
if I'm if I'm in a funk, I'm gonna share
that I'm in a funk. And I think people connect
(12:23):
even more with that because we all can relate. And
so yeah, I mean the group was just so positive
and encouraging and just it just made me feel better.
And sometimes it's just a couple you just read a
couple of things and it can lift.
Speaker 3 (12:40):
Your spirits and turn your mood around.
Speaker 4 (12:42):
You know, absolutely, Yeah, it's a lovely group.
Speaker 1 (12:46):
Want the Dusty Muffins at your next event. We do
panels like podcasts and talks that bring the heat literally
corporate see me or retreats. We've got you, So hit
us up at the Dusty Muffins three three three at
gmail dot com or dms on Instagram at the Dusty Muffins.
Speaker 3 (13:02):
Thank you, Thank you ages.
Speaker 4 (13:08):
It took us a while, and yeah, it's wonderful.
Speaker 7 (13:11):
Well, every and everyone is is different about talk about
how you theme, how you theme each series, and how
you and your message and your messages are different for
each class.
Speaker 4 (13:28):
Thank Christine is channeling you today, Lindsay with her choice
of blows. You know, she's definitely channeling episode.
Speaker 3 (13:39):
Yeah, she's so creative.
Speaker 5 (13:41):
We did have a lu al theme, you know, everything
that has happened in the group with the themes that
everything and all kind of just like I never planned
for any of that. It all just evolved naturally. So
I think it was around the.
Speaker 3 (13:55):
Third series I started doing themes. You know, what I
started to.
Speaker 5 (14:00):
Realize was when you are sprinting, it's such a high
intensity exercise that there's something that I always say, there's
something that magical that happens, like you just feel really empowered.
And when you're doing it with other people and you're
sharing that sense that that intense energy and that feeling
(14:22):
of empowerment, there's a bond that is kind of created,
like you're all feeling really amazing from doing that. And
I have I've found that when you like use that
physical intensity, that that empowerment that you feel from sprinting physically,
and you pair that with a message, whether it's like
(14:46):
you know, something empowering or.
Speaker 8 (14:47):
Motivational or just something real that like everyone can relate to,
and it just makes that even more powerful and it's
something that you can then take on with you to
like in the rest of your day, in the rest
of your life, in other parts of your life.
Speaker 5 (15:06):
And and so I started doing the themes and just different
Every class would be a different theme that was, you know,
some type of motivational message. So I'm trying to think
of like some of the phrases and things.
Speaker 3 (15:24):
Every class is like a theme name.
Speaker 5 (15:26):
And then I started creating like uh graphics like in Canva, right.
I was like, I have a very like a creative side,
and so I was like, this is just so fun.
I just liked doing it. And then I started matching
my outfit to my graphics. So I was like, okay,
as the fun if it's uh, you know, step into
(15:48):
the light right, Like that was like a theme one
time step into the light, and it was like, I
don't know if it was yellow, and then I would
I would wear a yellow workout top. And then people
wanted to start matching, and so I'm like, okay, I'm
to make this. And then it was like now I'm
gonna I'm.
Speaker 3 (16:03):
Gonna make a yellow backdrop. I'm gonna like make something
or like you know, it started to escalate. Actually started
with Halloween.
Speaker 5 (16:11):
Last year was when I did the decorations for the first.
Speaker 3 (16:14):
Time, and it was a zombie class.
Speaker 5 (16:18):
And you know, another benefit of sprint training is when
there's ever a zombie apocalypse, you'll be prepared.
Speaker 3 (16:26):
And so I dressed like a zombie.
Speaker 5 (16:28):
I had a whole backdrop, I had a fog machine, like.
Speaker 3 (16:32):
Like I went, I mean the whole thing, like black everywhere,
and it was so much fun. And and then the
series after that was the Holiday one where I just
like was off the chase, a full out themed every class.
Speaker 5 (16:51):
So sometimes I had you know, there were props, backdrops, decorations,
and it was just.
Speaker 3 (16:56):
So it was just fun.
Speaker 5 (16:58):
It just made it more interesting, and you know, that
was what I wanted to do. When I did this,
was like I knew that, you know, sprints were so
beneficial and they can make you feel really empowered and good,
but it's hard to do on your own. It's that
max intensity. It's hard to do on your own on
a consistent basis. So I thought, if we can do
(17:20):
this altogether and we can make it fun somehow, that
will stick with it, you know, so and I get
bored easy, So I woantn't be able to do the
same thing every series, So every series.
Speaker 3 (17:33):
Has a different theme.
Speaker 5 (17:35):
I had a series called Empower Your Heart and the
whole series was about heart rate training and we went
through all the different heart rate zones.
Speaker 3 (17:44):
And then the summer one was when I'm like, I
can't do decorations every single time.
Speaker 5 (17:49):
The summer one was we did the Shredded for summer,
and I had all different summer themes from.
Speaker 3 (17:57):
Like the my Pool party with the flamingos and the
throwback to the eighties summer and the Lifeguard Like it was.
It was fun. It was fun.
Speaker 2 (18:12):
Which Turkey Balls or whatever his name is father feather
Turkey Balls.
Speaker 3 (18:17):
I can't remember his name.
Speaker 2 (18:18):
He made an appearance with the Flamingo that might have
been a little X rated.
Speaker 6 (18:21):
Yes, yes, that was sir, Sir gobble Balls who came
for Thanksgiving.
Speaker 3 (18:29):
I know, I'm I get a little unhinged and wacky,
but it's fun.
Speaker 5 (18:36):
We have fun my motto because I was like, I
remember for the very first class, I was like, how
do I explain to people? I like, I it's max intensity, right,
sprint interval training? Is that matt your max effort for
like ten to thirty seconds at a time.
Speaker 3 (18:57):
And I it just it came to me.
Speaker 5 (18:59):
I was like, all to the wall and I actually
googled it because I was like, is this inappropriate?
Speaker 3 (19:05):
And then I was like, no, it's not. It is
to go all out your math effort.
Speaker 5 (19:09):
And so that kind of became like my motto, go
ball to the wall. And then it's just, oh my god.
The group is just hilarious. It's escalated. I mean, I
don't think it class goes by where we don't make
some type of ball joke, and it just makes it
more fun, like a lot of people will when you
(19:29):
do the sprint. And then it's a walking recovery for
about you know, ninety seconds two minutes, and so people
are dropping in the comments and it's like entertaining that
in itself is entertaining just reading the comments.
Speaker 4 (19:43):
And I think this is what we talked to our
patients about this too, right, because a lot of people
do not love exercising, and so we specifically say to them,
try and pair your exercise with something fun, something that
you do enjoy. And so I feel like lace Up
with Lindsay is the perfect exercise for patients that we see,
(20:05):
especially because it's very female oriented. I know there are
some men in there, but such great feminine energy, and
it's sprinting, which is so good for us in midlife,
and and then you pair it with all the fun
stuff as well, so it's kind of ideal.
Speaker 2 (20:24):
Yeah, learning too, I think you. I think you bring
up a lot of good points in the class, like
what like about dynamic stretching and static stretching. I think
most of us learned to static stretch before and after,
so talk to us a little bit about stretching because
(20:46):
you also have a stretching component in addition to what
we do before and after every class. So talking about
how how you got how you got there?
Speaker 5 (20:55):
Yeah, absolutely, I mean recovery is a huge part. Like
I'm I'm such an advocate of recovery injury prevention because
I've just seen it happen so much for people push
you hard and they're not giving them they're not stretching,
they're not giving themselves enough recovery. And that is something
(21:15):
that also is even more important as women as we
get older, imperimenopausmatic, you have to make sure you might
have to give yourself more recovery time. So for every class,
we start with dynamic stretching as part of the warm up.
So that's just like it's it's stretching with movement. And
(21:36):
this was this was a mistake I made when I
started running, you know, before I learned that, you know,
I would do my stretches and hold them.
Speaker 3 (21:46):
But you really don't want to do that before before
you're running, before you're exercising. You want to do those
stretches with movements, so you're you're you're warming everything up.
Speaker 5 (21:59):
And then afterwards because if your muscles are cold and
you're you know, stretching them out, it actually could do
more damage than good. And so after your workout, when
your muscles are warm, that's when you want to hold
the stretch.
Speaker 3 (22:16):
Those are the static stretches, and that will help you know,
lengthen your muscles and.
Speaker 5 (22:23):
Help prevent that that soreness and the tightness that you
feel if.
Speaker 3 (22:27):
You're not doing it after and then and then I do.
Speaker 5 (22:33):
Once a week, so we so after class, I always
incorporate stretching, like on the I do it on the tread.
I always finish with five minutes at least five minutes
of stretching right there after class. So people, you know,
I'm like, don't run off yet, Like let's stay here
and stretch.
Speaker 3 (22:49):
Like five minutes is honestly, you don't need a ton
of time. If if just to a couple of minutes.
Just how to do it.
Speaker 1 (22:56):
In the shower afterwards, right exactly you get ready for work.
Speaker 3 (23:00):
Yeah, further day two, I was.
Speaker 1 (23:03):
Just stretch right because I just I go straight like
on when I at your class on it must have
been Friday, and I was like, I gotta go and
I have to go get ready and get into the shower.
But you know, like I would be stretching in the shower.
Speaker 5 (23:16):
Yeah, yeah, absolutely, And that's like another thing I said too,
like just.
Speaker 3 (23:24):
Sometimes if you take just taking a hot shower, because
a lot.
Speaker 5 (23:28):
Of times people don't get to the stretch right away right,
so then they stretch later, but their muscles are cold again, So.
Speaker 3 (23:34):
You want like take a hot shower and then do
stretching and and yeah, so and then I do, like.
Speaker 5 (23:41):
I'll have about a fifteen minute stretch on the mat that.
Speaker 3 (23:45):
I'll do in addition that I post in the group
and encourage people to do. And we do pham rolling
and we do.
Speaker 5 (23:55):
Trigger point ball exercises and just a lot of good
stretches on the mat that for all the muscles that
were that were working in sprints.
Speaker 1 (24:06):
Can you go over? We touched a little bit on
the zones, and so I'm always I'm a lover of
it's either zone two or zone three to four for
me for the sprint portion, but I have incorporated a
lot more zone two. And I talked to a lot
to my midlife women too about zone two. Can you
go over? Explain those zones for us?
Speaker 3 (24:28):
Yeah, so, and the heartbread zones.
Speaker 5 (24:30):
I know it's you'll see like one through four or
one through five. When I did my series, I always
see more of one through five that's what I learned
through my my coach training. So that class was all
around zones one through five.
Speaker 3 (24:48):
And so yeah, so zone two, right, that's that.
Speaker 5 (24:55):
Very comfortable pace, the converse that you can have a
conversation with someone, and that is a fat burning zone, right,
So it's you're going at a nice steady intensity where
your body will use fat for your fat for fuel.
Speaker 3 (25:15):
But it takes you, know, you have to do it longer.
Speaker 5 (25:18):
It can get boring, and a lot of people struggle
with hitting that zone, that zone two, because you feel
like you're going slow. I struggle to even hitting that
and I always tell people too. I think the biggest
takeaway I learned from that Empower your Heart series was
to not get so hung up on the numbers on
(25:40):
your watch with your heart rate zone on your watch,
and to really go more by effort and how it feels.
Speaker 3 (25:48):
So you know, zone two is it's comfortable, you should.
Speaker 5 (25:51):
You could, You feel like you could go, keep going,
keep going, You can have a conversation. Technically it's supposed
to be sixty to seventy percent of your heart rate,
but you can't always trust you can't always trust the devices.
Speaker 4 (26:06):
So Lindsey would that be like for people listening, would
that be like a good fast walk or yeah, that would.
Speaker 5 (26:12):
Be that would yeah, So everyone like is different. It
could be a slow jog, it could be a fast walk. Yeah.
Speaker 2 (26:22):
Yeah, like the hike we did this morning, Well the hike.
Speaker 5 (26:27):
The hike, I mean when you once you add the
incline and then that starts to bring your heart rate up.
So if it's like to watch an easy pace and
a slight incline, yes, but once you pick up that
intensity and add more of that resistance and the incline,
it's going to bring your heart rate up.
Speaker 3 (26:45):
Yeah.
Speaker 1 (26:45):
I did not have to watch that.
Speaker 7 (26:47):
I didn't have to.
Speaker 1 (26:47):
Watch that with your like it's like my zone two
is someone else's is not someone else's. Like my zone
two is an incline of six at a three walking
at a three with or without a way to vest right,
So I think that's also one thing. I mean, like
you said earlier, everyone's zone two. It's that sixty to
seventy percent of your heart rate. My resting heart rate's
(27:09):
probably fifty and so it takes a little bit longer
to do that.
Speaker 5 (27:13):
Yeah, And it's of your it's of your max heart rate,
not your resting heart rate. So and then like zone
three is like I always say, don't get stuck in
Zone three.
Speaker 3 (27:27):
Like that's where people can plateau because it's.
Speaker 5 (27:31):
You know, you're you're going out for a run, say,
and you want to feel like you're putting an effort, right,
So you're pushing a little harder than comfortable, but you're
not pushing so hard that you're.
Speaker 3 (27:43):
Dying because you want to be able to keep going.
Speaker 5 (27:45):
You want to feel like you have you're getting a
good workout in and when you are constantly doing that
type of intensity, that's when you can you can plateau.
Speaker 3 (28:00):
Are we losing Rebecca.
Speaker 4 (28:02):
No, oh, maybe she sometimes a little, But a lot
of our patients would tell us that they will say
they'll come in and they'll say, this is what I've
always done for my exercise. I go for my run,
I do X y Z and it's no longer working.
And that sounds like it might be that kind of
zone three for them that they've.
Speaker 5 (28:21):
To Yeah, yeah, exactly. And what I always stress to
people is the importance of the variety of intensities, right,
So the zone two and then the zone five, right,
and you can have those zone threes but like you
need to have the more of those those extremes to
(28:42):
really move the needle and to just have a more
you know, if you want to improve in your speed,
and then of course to just reap so many of
the health benefits that come with sprint interval training. That
that's hitting that that zone five.
Speaker 3 (28:59):
You know, your max max heart rate, but.
Speaker 5 (29:02):
It's it's just for a few seconds, just for a
few seconds, so it's it's achievable and we all have
our own max.
Speaker 2 (29:09):
So so what do you tell, you know, because when
I'm talking to patients about doing the sprint interval training,
what do you tell patients who say I can't do that?
Or or how do you incorporate you know, I don't
(29:29):
have a treadmill, for example, So those are the two
things I hear. So how do you how do you respond?
Because I tell everybody they need to do it.
Speaker 3 (29:38):
Yeah, I think.
Speaker 5 (29:39):
People have in their heads that like sprints. You just
imagine like the Olympics and the sprinters, right, like you're like,
that's sprinting. I can't do that, But sprinting, I mean
the definition of sprinting is going your your max effort,
that burst of intensity is as fast as you can go.
(30:00):
So everybody has their own max intensity so everyone can
sprint and it doesn't have to be running. So a
lot of times that that's the biggest thing. I hear, well,
I'm not a runner, I don't have a treadmillon. I'm like, well,
you don't have.
Speaker 3 (30:13):
To be a runner. You can do this on the bike,
you can do this on the rower.
Speaker 5 (30:18):
Like it's just you know, it's it's pushing yourself out
of your conference zone. And that's what I help to
do for that short period of time, and then you recover,
so you fully recover, give yourself like you know, our
recoveries are usually like two minutes about and to get
(30:41):
your heart rate back down so that you can go
as hard as you can again just for that short
burst of time.
Speaker 3 (30:47):
So everybody's max looks different for some.
Speaker 5 (30:51):
For some people like power walking, you might get their
heart rate up to zone.
Speaker 3 (30:55):
Five because they're not you know what I mean, They're
not used to it or being.
Speaker 5 (30:58):
On a bike, and and so you do have to
do it carefully. If you're if you you know, are
new to fitness and you're diving into this, you do
need to be cautious. I always say just you know,
ease into it, like you know a lot of people
naturally do anyway, because especially with the treadmill, they'll be like,
(31:19):
I'm afraid to hit a certain speed.
Speaker 3 (31:20):
I don't want to go flying off, and so it's
better always to just you.
Speaker 5 (31:24):
Know, slowly you'll build your confidence. And that's like what
we do throughout the series, and a lot of people will.
There's so many people in the group that are like,
I'm not a runner, but like I or even people
are like I hate running. I hate running, but I
love sprints. That's why I'm like, it's so different than running.
So you don't have to.
Speaker 3 (31:41):
Be a runner.
Speaker 5 (31:42):
You can follow the class on the bike or another
you know equipment, the elliptical and and still reap a
lot of the same benefits, uh, physical benefits, mental benefits
that come with with sprint, interval.
Speaker 1 (31:57):
Training, feeling off in midlife. I'm Doctor Hurdle and I
offer concierge telemedicine across multiple states focused on hormones, et
libido and sleep and longevity. Let's get you thriving. So
visit www dot aopathicmdlife health dot Com.
Speaker 2 (32:11):
Yeah, I think it's amazing the how you encourage people,
because you know, when I started sprinting, my number was
like six point five and now I'm up to ten
point two on the treadmill and I got short legs,
Oh my god, amazing fast and you know I got
(32:33):
short legs. I always said fat growth run. But yeah,
but I think it's you know, the encouragement of the class.
And you know, you know, there are a lot of
really really fast runners, but there's also not some fast runners.
But I think it's just every class your encouragement to
(32:54):
just a little bit more. And so every series I
have a new goal for myself. And I really do
think that that consistency really has helped with my Menno
potting problem because when I'm consistent, I can get that
pooch down, and when I'm not consistent, I don't. But
I do like the fact that you've added the abs
(33:17):
and the booty workout. I mean, you never know what
you're going to wind up adding to a class, that's
for sure.
Speaker 3 (33:24):
Yeah.
Speaker 2 (33:25):
So when's the next series start? And can you give
us the inside scoop on the theme?
Speaker 5 (33:31):
So well, the series that we're in right now is
actually still sign ups are still open if people wanted
to join they're open till June tenth, and all the
classes are available to replay till July twentieth.
Speaker 3 (33:48):
So I always give enough time that I want people.
Speaker 5 (33:51):
To do, like really, no more than two a week
unless you're doing the class at a more easy moderate effort.
If you're doing it at that max intensity, twice a
week is what I recommend, with about three days in
between for recovery, so.
Speaker 3 (34:08):
Spacing it out. And then.
Speaker 5 (34:12):
The next one will start after this, We'll start on
July like one. Sorry, the next one will start July
twenty second.
Speaker 3 (34:26):
And you know what, Christine, I have no idea yet
what the theme is, what it's gonna be, although I
did have one idea, but I'm not sure.
Speaker 5 (34:37):
But it kind of kind of evolves around recovery because
I almost want to just push that even more.
Speaker 3 (34:43):
But but yeah, no, I'm not sure yet.
Speaker 5 (34:46):
Sometimes these things hit me, like sometimes even the themes,
it's like the day before something hits me.
Speaker 3 (34:52):
I have a weird I have a weird process about these.
Speaker 2 (34:56):
But so, Lacey, can you tell our listeners where they
can find you?
Speaker 1 (35:07):
Yes?
Speaker 5 (35:09):
Yeah, So my website is lace up with Lindsay dot
com on Instagram, Facebook, It's lace up with Lindsay Lindsay
with an A and yeah, you can sign up right up,
sign up on my website and then if you want
to join it's everything's in a in a private Facebook
(35:30):
group that you get put in and it's really it's
it's it's seventy five dollars for six weeks, and it's
like I always think it's just worth trying, you know.
Speaker 3 (35:39):
That's why I like it being every six weeks. Every
six weeks, try it, see if you like it.
Speaker 5 (35:44):
Some people do it, they take a break if they're
traveling a lot or something, and then they'll come back.
Speaker 3 (35:49):
I think what's been so rewarding for me is to
see the amount of people.
Speaker 5 (35:53):
That keep coming, that keep coming back, you know. So
I'm like, that's got it's gonna be a good that's
a good thing.
Speaker 1 (36:00):
Yeah, this night it was good too. We've all tried it.
Speaker 4 (36:03):
So muffins are in there, come and join us.
Speaker 3 (36:07):
Oh yeah, the muffins are there.
Speaker 1 (36:09):
Yes.
Speaker 3 (36:09):
I love that. I love that.
Speaker 1 (36:13):
And it's nice because it's virtual. You can be anywhere.
That's so lovely about it. I literally have like my
you know, laptop on my treadmill like desk and during
even my arrest. You know, I'm doing stuff or whatever,
so I know it's cool.
Speaker 3 (36:32):
I mean the community. There's I know, someone lives in Ireland.
There's another person lives in Germany. So there's people for
life all over. Yeah, it's cool.
Speaker 2 (36:42):
Yeah, I realized it was international. That's pretty cool.
Speaker 1 (36:45):
That's really cool.
Speaker 3 (36:46):
Yeah.
Speaker 1 (36:47):
Well, it's definitely Muffin improved. We loved it. It's a
lot of fun and we're big, you know, we're active
in exercisers and we appreciate all all the tips and
come and taking time out of your day to day
to come talk with us about it too.
Speaker 3 (37:00):
Absolutely, thank you for having me.
Speaker 2 (37:04):
Absolutely it was great, Lindsay.
Speaker 3 (37:06):
All right, thank you so much. Guys,
Welcome to the Dusty Muffins, where menopause meets sisterhood and strength.
We're three menopause specialists coming together to laugh, share, and
empower you through the wild ride of menopause im perimenopause.
Whether you're curious, confused, or just looking for real talk,
you're in the right place. We're here to answer your
burning questions, educate, and appocate all with a dash of
(00:21):
humor and a lot of heart. So pull up a
chair and join the conversation. Before we dive in, Please remember,
while we're doctors, we're not your doctors. This podcast is
for educational purposes only and is not a substitute for
medical advice. We encourage you to partner with your own
medical clinician to address your unique health needs. This is
the Dusty Muffins.
Speaker 2 (00:41):
I'm doctor Christine Harkrass, a Board certified Women's Health Nurse
practitioner and Menopause certified practitioner, and I see patients via
telemedicine in several states as well.
Speaker 3 (00:52):
I am a doctor RecA Hurdle.
Speaker 1 (00:53):
I'm a Board certified Ostroopathic family medicine physician and a
Menopause Society certified practitioner. I have a private telemnism practice
and I see patients in several different states.
Speaker 4 (01:04):
I am doctor Ifa O'Sullivan, a Board certified Family physician
and Menopause Society Certified practitioner, and I see patients through
my Teley Medicine practice here in Oregon and Washington.
Speaker 2 (01:16):
Today's guest is a certified run coach, cycling instructor, and
group fitness trainer who turned a midlife fitness reboot into
a full blown sprint revolution. At thirty seven, Lindsay Brooks
couldn't run a mile without stopping. By forty one, she
qualified for the Boston Marathon and left her eighteen year
corporate career in the dust. Now, she's the founder of
(01:37):
Lace Up with Lindsay and the creator of the cult
favorite six Pack Sprint series, a high intensity interval program
that's as sweaty as it is unhinged. Her crew a wild,
tight knit gang of sprinters known as the Besties, bonded
by grit, guts and their all out mantra go balls
to the walls. From themed outfits to savage sprints, Lindsay
(01:59):
brings humor, heart, and hardcore hustle to every session. She
doesn't lead from the front, she leads from the grind
right beside you. Let's lace up, lean in, and get
ready to feel the shift. Hi, Lindi, thank you so
much for joining us. You are collectively kicking all of
our tails a couple days a week, so it's nice
(02:23):
to not be under your torture and you're going to
be under Ours'm nervous, So so, Lindsay, I did not.
I guess I did not realize that. Now I've been
with Lindsay from the beginning, and I did not realize
(02:45):
that you are now an entrepreneur and went full time
doing your sprint series. So why don't you start with
how you got started and then how like how you
decided that this was going to to be your new career.
Speaker 3 (03:02):
Yeah. Absolutely so.
Speaker 5 (03:05):
I was in corporate retail for eighteen years and I
loved it for a very long time, and then my
life really changed when COVID hit, as it did for
a lot of people, and for me, it was like
the I didn't realize how burnt out I was until
everything came to like a hall team stop and I
(03:29):
was like, oh my god, what am I doing with
my life? Like you know, I was commuting very long
hours every day, traveling to New York a couple times
a week, so it was it was a lot. And
I after, you know, Covid decided a couple of years
and we had to go back to because my company
(03:49):
went remote pretty much fully remote.
Speaker 3 (03:52):
So it was a Jurassic lifestyle change.
Speaker 5 (03:56):
And at that time I started to, uh take I
had more time to take care of my health and
my fitness, and I started, I'll never forget. I had
a pivotal moment where I was I was laying on
the couch and I was watching my Netflix and drinking
(04:16):
my wine, having my snacks, and I watched the movie
Brittany Runs a Marathon. If you've never seen it, I
hotly recommend it's so good. And there's a scene in
the movie where she's like, I'm.
Speaker 3 (04:29):
Just gonna run. I'm just gonna run to the to
the corner. Just that's all I'm gonna do.
Speaker 5 (04:33):
And I was like, you know what, Like I'm gonna
I'm gonna just tomorrow. I had my treadmill in my
basement that I had not used for twelve years.
Speaker 3 (04:42):
That's I used to No I used it.
Speaker 5 (04:44):
One time in twelve years, and so the next day
I was like I'm just gonna try to run a
mile and I couldn't do it without stopping to walk.
And and then every day after that, I just that's like.
Speaker 3 (05:00):
Where it started. Like literally, it was like I watched
this movie.
Speaker 5 (05:03):
It inspired me, and I busted out the treadmill the
next day, and it just kind of started.
Speaker 3 (05:08):
My journey with running. And I found like.
Speaker 5 (05:11):
So many benefits to running, not just physical but more
like mental emotionally, and people started reaching out to me.
You know, I was in a fitness group and that's
where Christine and I connected, and people started reaching out
for me, reaching out to me for running advice, and
(05:35):
I started helping people.
Speaker 3 (05:36):
And then I was like, you know what, like I
want to know how.
Speaker 5 (05:40):
I don't want to just be able to share things
from my experience. I want to share from a point
of expertise. And I had this like it's just like
one of those weird I had this overwhelming feeling of
like I think I really want to become a run coach,
Like I have just feel this like purpose. I feel
like I'm being drawn to this. I don't even know
(06:02):
what it's going to lead to.
Speaker 3 (06:03):
And I told my.
Speaker 5 (06:04):
Husband, I'm like I think I want to get certified
as a running coach, Like it just feels right, like
nothing had Like in my life, I'd never like felt
so drawn to do something, but like I didn't know why,
you know, it just felt right. And so I got
certified and that's that's kind of how that became.
Speaker 3 (06:22):
And I just.
Speaker 1 (06:23):
Wanted certified, Like what do you how does one get
certified as a running I wouldn't even know where to start.
Speaker 5 (06:29):
So you can't do it like you can do it
in person or you can do it virtually, but they
have classes that you take and there's different activities that
you do and uh, and then there's an exam and
all the things. So but I was just I was
very invested in it too, just you know, I bought
(06:49):
all the books and was reading and you know, I
wanted to really learn and understand more about all that.
So and then I started so basically my at the time,
I was still working at my corporate job and they
were wanting us to come back to work and it
(07:11):
was just mentally like I was just so burned out
and I couldn't do it. And I actually left the
left that job not really even having like a solid
backup plan, like it didn't really go over well with
the husband. Lindsay. It was like literally like every week,
(07:34):
every day, like what what are you doing with your life?
Speaker 3 (07:37):
What? What? What? Like?
Speaker 5 (07:38):
And I was like, I, you know, my husband is
so like type A A plus plus if that existed,
and I'm more of like just I.
Speaker 3 (07:49):
Go off things off my intuition.
Speaker 5 (07:51):
I have feelings and like I need a lot of
progress in my brain today. And it would be like, well,
did you make some projection?
Speaker 3 (08:00):
What are you gonna do? Like he wanted numbers, and like,
I feeling, I just feel that everything's gonna be okay,
Like he just had a feeling.
Speaker 5 (08:07):
And then so it took me like about a year
from when I left my job to launching Lace Up
with Lindsay, my own run coaching business. And I started
with someone on one coaching and training people for marathons
and that was very rewarding, but I wanted to do
something where I could impact more people all at the
(08:31):
same time, and I also wanted to like selfishly for me,
I was like, I'm like, I've struggled with consistency and
the discipline, and I was like, you know.
Speaker 3 (08:43):
If I if I.
Speaker 5 (08:45):
Do a class or something, then I have to do it,
like it's gonna force me.
Speaker 3 (08:50):
And I was like, I wanted to do something. I
was like, we all do like some kind of.
Speaker 6 (08:55):
Group a group program where maybe every six weeks, I'll
do something different, And I came up with the six
pack Sprint series.
Speaker 5 (09:06):
I loved like sprinting, Like anytime I did it in
my routine, like it just always made me feel like
really empowered, and you just feel like a bad ass,
like you know, like so, and I knew it had
really good health benefits and I knew it had you know,
it helps really blast the tummy fat.
Speaker 3 (09:28):
But I actually didn't.
Speaker 5 (09:29):
Even realize when I started how beneficial sprints are for
your physical and mental health, especially as we age, Like
I didn't even realize. So when I started, we started
the series, and I was gonna switch it up every
six weeks and do I was like, we'll do something
different for the next six weeks, you know, And I
(09:50):
did like a tally in the group in the Facebook group,
and everyone was like, no, we want you to do
sprints again.
Speaker 3 (09:56):
And so it kind of just has been sticking.
Speaker 5 (10:00):
And I've learned that it is something that you can
incorporate in your routine year round, as long as you're
doing it safely.
Speaker 3 (10:09):
So you know, we do.
Speaker 5 (10:10):
It twice a week, and I have completely felt a difference.
You know, I became even more passionate about it and
and wanting to keep doing it because I felt the
difference myself in my body mentally, you know, I have ADHD.
Although I've I also am like, do I or is
(10:33):
it perimenopause because I'm not sure? Yeah, because I continue
to read things I'm like, hmm, but so yeah.
Speaker 3 (10:44):
So that that's really how it how it stemmed.
Speaker 4 (10:48):
Something happened this week that I loved. You came onto
the Facebook group and you said you just weren't feeling
it one day, like, and we all have so many
of those days. It's not like there are few and
far between, Like so many times a week you're just
not feeling it. And you went onto your own Facebook
group and you read comments from your followers, and that
(11:10):
gave you the energy and the will to get up
and do it again, which is so lovely.
Speaker 1 (11:17):
Yeah.
Speaker 3 (11:18):
Yeah, I know.
Speaker 5 (11:19):
I've always told everybody in the group to him, like,
I don't necessarily always feel like I'm leading this group.
Speaker 3 (11:29):
I feel like we're all in it together. We're doing
this together because I feel the same way.
Speaker 5 (11:35):
I don't know, I feel like when I've done other
fitness programs and it's probably it has to be incorrect,
right because like you said, we all have bad days,
but I always presume that the person teaching is like
got the shit.
Speaker 3 (11:49):
Can I curse them here or now? Yeah?
Speaker 2 (11:50):
Yeah, we're explicit.
Speaker 3 (11:52):
They got their shit together. You know, they.
Speaker 5 (11:57):
That they're they're working out every day and you know,
not missing a bee.
Speaker 3 (12:02):
But it's not true.
Speaker 5 (12:03):
But I feel like sometimes you sometimes you feel like
you don't want to show that side because you want
to be positive and motivating. But I've just found that
when I am vulnerable and it's you know, I'm gonna
if I'm if I'm in a funk, I'm gonna share
that I'm in a funk. And I think people connect
(12:23):
even more with that because we all can relate. And
so yeah, I mean the group was just so positive
and encouraging and just it just made me feel better.
And sometimes it's just a couple you just read a
couple of things and it can lift.
Speaker 3 (12:40):
Your spirits and turn your mood around.
Speaker 4 (12:42):
You know, absolutely, Yeah, it's a lovely group.
Speaker 1 (12:46):
Want the Dusty Muffins at your next event. We do
panels like podcasts and talks that bring the heat literally
corporate see me or retreats. We've got you, So hit
us up at the Dusty Muffins three three three at
gmail dot com or dms on Instagram at the Dusty Muffins.
Speaker 3 (13:02):
Thank you, Thank you ages.
Speaker 4 (13:08):
It took us a while, and yeah, it's wonderful.
Speaker 7 (13:11):
Well, every and everyone is is different about talk about
how you theme, how you theme each series, and how
you and your message and your messages are different for
each class.
Speaker 4 (13:28):
Thank Christine is channeling you today, Lindsay with her choice
of blows. You know, she's definitely channeling episode.
Speaker 3 (13:39):
Yeah, she's so creative.
Speaker 5 (13:41):
We did have a lu al theme, you know, everything
that has happened in the group with the themes that
everything and all kind of just like I never planned
for any of that. It all just evolved naturally. So
I think it was around the.
Speaker 3 (13:55):
Third series I started doing themes. You know, what I
started to.
Speaker 5 (14:00):
Realize was when you are sprinting, it's such a high
intensity exercise that there's something that I always say, there's
something that magical that happens, like you just feel really empowered.
And when you're doing it with other people and you're
sharing that sense that that intense energy and that feeling
(14:22):
of empowerment, there's a bond that is kind of created,
like you're all feeling really amazing from doing that. And
I have I've found that when you like use that
physical intensity, that that empowerment that you feel from sprinting physically,
and you pair that with a message, whether it's like
(14:46):
you know, something empowering or.
Speaker 8 (14:47):
Motivational or just something real that like everyone can relate to,
and it just makes that even more powerful and it's
something that you can then take on with you to
like in the rest of your day, in the rest
of your life, in other parts of your life.
Speaker 5 (15:06):
And and so I started doing the themes and just different
Every class would be a different theme that was, you know,
some type of motivational message. So I'm trying to think
of like some of the phrases and things.
Speaker 3 (15:24):
Every class is like a theme name.
Speaker 5 (15:26):
And then I started creating like uh graphics like in Canva, right.
I was like, I have a very like a creative side,
and so I was like, this is just so fun.
I just liked doing it. And then I started matching
my outfit to my graphics. So I was like, okay,
as the fun if it's uh, you know, step into
(15:48):
the light right, Like that was like a theme one
time step into the light, and it was like, I
don't know if it was yellow, and then I would
I would wear a yellow workout top. And then people
wanted to start matching, and so I'm like, okay, I'm
to make this. And then it was like now I'm
gonna I'm.
Speaker 3 (16:03):
Gonna make a yellow backdrop. I'm gonna like make something
or like you know, it started to escalate. Actually started
with Halloween.
Speaker 5 (16:11):
Last year was when I did the decorations for the first.
Speaker 3 (16:14):
Time, and it was a zombie class.
Speaker 5 (16:18):
And you know, another benefit of sprint training is when
there's ever a zombie apocalypse, you'll be prepared.
Speaker 3 (16:26):
And so I dressed like a zombie.
Speaker 5 (16:28):
I had a whole backdrop, I had a fog machine, like.
Speaker 3 (16:32):
Like I went, I mean the whole thing, like black everywhere,
and it was so much fun. And and then the
series after that was the Holiday one where I just
like was off the chase, a full out themed every class.
Speaker 5 (16:51):
So sometimes I had you know, there were props, backdrops, decorations,
and it was just.
Speaker 3 (16:56):
So it was just fun.
Speaker 5 (16:58):
It just made it more interesting, and you know, that
was what I wanted to do. When I did this,
was like I knew that, you know, sprints were so
beneficial and they can make you feel really empowered and good,
but it's hard to do on your own. It's that
max intensity. It's hard to do on your own on
a consistent basis. So I thought, if we can do
(17:20):
this altogether and we can make it fun somehow, that
will stick with it, you know, so and I get
bored easy, So I woantn't be able to do the
same thing every series, So every series.
Speaker 3 (17:33):
Has a different theme.
Speaker 5 (17:35):
I had a series called Empower Your Heart and the
whole series was about heart rate training and we went
through all the different heart rate zones.
Speaker 3 (17:44):
And then the summer one was when I'm like, I
can't do decorations every single time.
Speaker 5 (17:49):
The summer one was we did the Shredded for summer,
and I had all different summer themes from.
Speaker 3 (17:57):
Like the my Pool party with the flamingos and the
throwback to the eighties summer and the Lifeguard Like it was.
It was fun. It was fun.
Speaker 2 (18:12):
Which Turkey Balls or whatever his name is father feather
Turkey Balls.
Speaker 3 (18:17):
I can't remember his name.
Speaker 2 (18:18):
He made an appearance with the Flamingo that might have
been a little X rated.
Speaker 6 (18:21):
Yes, yes, that was sir, Sir gobble Balls who came
for Thanksgiving.
Speaker 3 (18:29):
I know, I'm I get a little unhinged and wacky,
but it's fun.
Speaker 5 (18:36):
We have fun my motto because I was like, I
remember for the very first class, I was like, how
do I explain to people? I like, I it's max intensity, right,
sprint interval training? Is that matt your max effort for
like ten to thirty seconds at a time.
Speaker 3 (18:57):
And I it just it came to me.
Speaker 5 (18:59):
I was like, all to the wall and I actually
googled it because I was like, is this inappropriate?
Speaker 3 (19:05):
And then I was like, no, it's not. It is
to go all out your math effort.
Speaker 5 (19:09):
And so that kind of became like my motto, go
ball to the wall. And then it's just, oh my god.
The group is just hilarious. It's escalated. I mean, I
don't think it class goes by where we don't make
some type of ball joke, and it just makes it
more fun, like a lot of people will when you
(19:29):
do the sprint. And then it's a walking recovery for
about you know, ninety seconds two minutes, and so people
are dropping in the comments and it's like entertaining that
in itself is entertaining just reading the comments.
Speaker 4 (19:43):
And I think this is what we talked to our
patients about this too, right, because a lot of people
do not love exercising, and so we specifically say to them,
try and pair your exercise with something fun, something that
you do enjoy. And so I feel like lace Up
with Lindsay is the perfect exercise for patients that we see,
(20:05):
especially because it's very female oriented. I know there are
some men in there, but such great feminine energy, and
it's sprinting, which is so good for us in midlife,
and and then you pair it with all the fun
stuff as well, so it's kind of ideal.
Speaker 2 (20:24):
Yeah, learning too, I think you. I think you bring
up a lot of good points in the class, like
what like about dynamic stretching and static stretching. I think
most of us learned to static stretch before and after,
so talk to us a little bit about stretching because
(20:46):
you also have a stretching component in addition to what
we do before and after every class. So talking about
how how you got how you got there?
Speaker 5 (20:55):
Yeah, absolutely, I mean recovery is a huge part. Like
I'm I'm such an advocate of recovery injury prevention because
I've just seen it happen so much for people push
you hard and they're not giving them they're not stretching,
they're not giving themselves enough recovery. And that is something
(21:15):
that also is even more important as women as we
get older, imperimenopausmatic, you have to make sure you might
have to give yourself more recovery time. So for every class,
we start with dynamic stretching as part of the warm up.
So that's just like it's it's stretching with movement. And
(21:36):
this was this was a mistake I made when I
started running, you know, before I learned that, you know,
I would do my stretches and hold them.
Speaker 3 (21:46):
But you really don't want to do that before before
you're running, before you're exercising. You want to do those
stretches with movements, so you're you're you're warming everything up.
Speaker 5 (21:59):
And then afterwards because if your muscles are cold and
you're you know, stretching them out, it actually could do
more damage than good. And so after your workout, when
your muscles are warm, that's when you want to hold
the stretch.
Speaker 3 (22:16):
Those are the static stretches, and that will help you know,
lengthen your muscles and.
Speaker 5 (22:23):
Help prevent that that soreness and the tightness that you
feel if.
Speaker 3 (22:27):
You're not doing it after and then and then I do.
Speaker 5 (22:33):
Once a week, so we so after class, I always
incorporate stretching, like on the I do it on the tread.
I always finish with five minutes at least five minutes
of stretching right there after class. So people, you know,
I'm like, don't run off yet, Like let's stay here
and stretch.
Speaker 3 (22:49):
Like five minutes is honestly, you don't need a ton
of time. If if just to a couple of minutes.
Just how to do it.
Speaker 1 (22:56):
In the shower afterwards, right exactly you get ready for work.
Speaker 3 (23:00):
Yeah, further day two, I was.
Speaker 1 (23:03):
Just stretch right because I just I go straight like
on when I at your class on it must have
been Friday, and I was like, I gotta go and
I have to go get ready and get into the shower.
But you know, like I would be stretching in the shower.
Speaker 5 (23:16):
Yeah, yeah, absolutely, And that's like another thing I said too,
like just.
Speaker 3 (23:24):
Sometimes if you take just taking a hot shower, because
a lot.
Speaker 5 (23:28):
Of times people don't get to the stretch right away right,
so then they stretch later, but their muscles are cold again, So.
Speaker 3 (23:34):
You want like take a hot shower and then do
stretching and and yeah, so and then I do, like.
Speaker 5 (23:41):
I'll have about a fifteen minute stretch on the mat that.
Speaker 3 (23:45):
I'll do in addition that I post in the group
and encourage people to do. And we do pham rolling
and we do.
Speaker 5 (23:55):
Trigger point ball exercises and just a lot of good
stretches on the mat that for all the muscles that
were that were working in sprints.
Speaker 1 (24:06):
Can you go over? We touched a little bit on
the zones, and so I'm always I'm a lover of
it's either zone two or zone three to four for
me for the sprint portion, but I have incorporated a
lot more zone two. And I talked to a lot
to my midlife women too about zone two. Can you
go over? Explain those zones for us?
Speaker 3 (24:28):
Yeah, so, and the heartbread zones.
Speaker 5 (24:30):
I know it's you'll see like one through four or
one through five. When I did my series, I always
see more of one through five that's what I learned
through my my coach training. So that class was all
around zones one through five.
Speaker 3 (24:48):
And so yeah, so zone two, right, that's that.
Speaker 5 (24:55):
Very comfortable pace, the converse that you can have a
conversation with someone, and that is a fat burning zone, right,
So it's you're going at a nice steady intensity where
your body will use fat for your fat for fuel.
Speaker 3 (25:15):
But it takes you, know, you have to do it longer.
Speaker 5 (25:18):
It can get boring, and a lot of people struggle
with hitting that zone, that zone two, because you feel
like you're going slow. I struggle to even hitting that
and I always tell people too. I think the biggest
takeaway I learned from that Empower your Heart series was
to not get so hung up on the numbers on
(25:40):
your watch with your heart rate zone on your watch,
and to really go more by effort and how it feels.
Speaker 3 (25:48):
So you know, zone two is it's comfortable, you should.
Speaker 5 (25:51):
You could, You feel like you could go, keep going,
keep going, You can have a conversation. Technically it's supposed
to be sixty to seventy percent of your heart rate,
but you can't always trust you can't always trust the devices.
Speaker 4 (26:06):
So Lindsey would that be like for people listening, would
that be like a good fast walk or yeah, that would.
Speaker 5 (26:12):
Be that would yeah, So everyone like is different. It
could be a slow jog, it could be a fast walk. Yeah.
Speaker 2 (26:22):
Yeah, like the hike we did this morning, Well the hike.
Speaker 5 (26:27):
The hike, I mean when you once you add the
incline and then that starts to bring your heart rate up.
So if it's like to watch an easy pace and
a slight incline, yes, but once you pick up that
intensity and add more of that resistance and the incline,
it's going to bring your heart rate up.
Speaker 3 (26:45):
Yeah.
Speaker 1 (26:45):
I did not have to watch that.
Speaker 7 (26:47):
I didn't have to.
Speaker 1 (26:47):
Watch that with your like it's like my zone two
is someone else's is not someone else's. Like my zone
two is an incline of six at a three walking
at a three with or without a way to vest right,
So I think that's also one thing. I mean, like
you said earlier, everyone's zone two. It's that sixty to
seventy percent of your heart rate. My resting heart rate's
(27:09):
probably fifty and so it takes a little bit longer
to do that.
Speaker 5 (27:13):
Yeah, And it's of your it's of your max heart rate,
not your resting heart rate. So and then like zone
three is like I always say, don't get stuck in
Zone three.
Speaker 3 (27:27):
Like that's where people can plateau because it's.
Speaker 5 (27:31):
You know, you're you're going out for a run, say,
and you want to feel like you're putting an effort, right,
So you're pushing a little harder than comfortable, but you're
not pushing so hard that you're.
Speaker 3 (27:43):
Dying because you want to be able to keep going.
Speaker 5 (27:45):
You want to feel like you have you're getting a
good workout in and when you are constantly doing that
type of intensity, that's when you can you can plateau.
Speaker 3 (28:00):
Are we losing Rebecca.
Speaker 4 (28:02):
No, oh, maybe she sometimes a little, But a lot
of our patients would tell us that they will say
they'll come in and they'll say, this is what I've
always done for my exercise. I go for my run,
I do X y Z and it's no longer working.
And that sounds like it might be that kind of
zone three for them that they've.
Speaker 5 (28:21):
To Yeah, yeah, exactly. And what I always stress to
people is the importance of the variety of intensities, right,
So the zone two and then the zone five, right,
and you can have those zone threes but like you
need to have the more of those those extremes to
(28:42):
really move the needle and to just have a more
you know, if you want to improve in your speed,
and then of course to just reap so many of
the health benefits that come with sprint interval training. That
that's hitting that that zone five.
Speaker 3 (28:59):
You know, your max max heart rate, but.
Speaker 5 (29:02):
It's it's just for a few seconds, just for a
few seconds, so it's it's achievable and we all have
our own max.
Speaker 2 (29:09):
So so what do you tell, you know, because when
I'm talking to patients about doing the sprint interval training,
what do you tell patients who say I can't do that?
Or or how do you incorporate you know, I don't
(29:29):
have a treadmill, for example, So those are the two
things I hear. So how do you how do you respond?
Because I tell everybody they need to do it.
Speaker 3 (29:38):
Yeah, I think.
Speaker 5 (29:39):
People have in their heads that like sprints. You just
imagine like the Olympics and the sprinters, right, like you're like,
that's sprinting. I can't do that, But sprinting, I mean
the definition of sprinting is going your your max effort,
that burst of intensity is as fast as you can go.
(30:00):
So everybody has their own max intensity so everyone can
sprint and it doesn't have to be running. So a
lot of times that that's the biggest thing. I hear, well,
I'm not a runner, I don't have a treadmillon. I'm like, well,
you don't have.
Speaker 3 (30:13):
To be a runner. You can do this on the bike,
you can do this on the rower.
Speaker 5 (30:18):
Like it's just you know, it's it's pushing yourself out
of your conference zone. And that's what I help to
do for that short period of time, and then you recover,
so you fully recover, give yourself like you know, our
recoveries are usually like two minutes about and to get
(30:41):
your heart rate back down so that you can go
as hard as you can again just for that short
burst of time.
Speaker 3 (30:47):
So everybody's max looks different for some.
Speaker 5 (30:51):
For some people like power walking, you might get their
heart rate up to zone.
Speaker 3 (30:55):
Five because they're not you know what I mean, They're
not used to it or being.
Speaker 5 (30:58):
On a bike, and and so you do have to
do it carefully. If you're if you you know, are
new to fitness and you're diving into this, you do
need to be cautious. I always say just you know,
ease into it, like you know a lot of people
naturally do anyway, because especially with the treadmill, they'll be like,
(31:19):
I'm afraid to hit a certain speed.
Speaker 3 (31:20):
I don't want to go flying off, and so it's
better always to just you.
Speaker 5 (31:24):
Know, slowly you'll build your confidence. And that's like what
we do throughout the series, and a lot of people will.
There's so many people in the group that are like,
I'm not a runner, but like I or even people
are like I hate running. I hate running, but I
love sprints. That's why I'm like, it's so different than running.
So you don't have to.
Speaker 3 (31:41):
Be a runner.
Speaker 5 (31:42):
You can follow the class on the bike or another
you know equipment, the elliptical and and still reap a
lot of the same benefits, uh, physical benefits, mental benefits
that come with with sprint, interval.
Speaker 1 (31:57):
Training, feeling off in midlife. I'm Doctor Hurdle and I
offer concierge telemedicine across multiple states focused on hormones, et
libido and sleep and longevity. Let's get you thriving. So
visit www dot aopathicmdlife health dot Com.
Speaker 2 (32:11):
Yeah, I think it's amazing the how you encourage people,
because you know, when I started sprinting, my number was
like six point five and now I'm up to ten
point two on the treadmill and I got short legs,
Oh my god, amazing fast and you know I got
(32:33):
short legs. I always said fat growth run. But yeah,
but I think it's you know, the encouragement of the class.
And you know, you know, there are a lot of
really really fast runners, but there's also not some fast runners.
But I think it's just every class your encouragement to
(32:54):
just a little bit more. And so every series I
have a new goal for myself. And I really do
think that that consistency really has helped with my Menno
potting problem because when I'm consistent, I can get that
pooch down, and when I'm not consistent, I don't. But
I do like the fact that you've added the abs
(33:17):
and the booty workout. I mean, you never know what
you're going to wind up adding to a class, that's
for sure.
Speaker 3 (33:24):
Yeah.
Speaker 2 (33:25):
So when's the next series start? And can you give
us the inside scoop on the theme?
Speaker 5 (33:31):
So well, the series that we're in right now is
actually still sign ups are still open if people wanted
to join they're open till June tenth, and all the
classes are available to replay till July twentieth.
Speaker 3 (33:48):
So I always give enough time that I want people.
Speaker 5 (33:51):
To do, like really, no more than two a week
unless you're doing the class at a more easy moderate effort.
If you're doing it at that max intensity, twice a
week is what I recommend, with about three days in
between for recovery, so.
Speaker 3 (34:08):
Spacing it out. And then.
Speaker 5 (34:12):
The next one will start after this, We'll start on
July like one. Sorry, the next one will start July
twenty second.
Speaker 3 (34:26):
And you know what, Christine, I have no idea yet
what the theme is, what it's gonna be, although I
did have one idea, but I'm not sure.
Speaker 5 (34:37):
But it kind of kind of evolves around recovery because
I almost want to just push that even more.
Speaker 3 (34:43):
But but yeah, no, I'm not sure yet.
Speaker 5 (34:46):
Sometimes these things hit me, like sometimes even the themes,
it's like the day before something hits me.
Speaker 3 (34:52):
I have a weird I have a weird process about these.
Speaker 2 (34:56):
But so, Lacey, can you tell our listeners where they
can find you?
Speaker 1 (35:07):
Yes?
Speaker 5 (35:09):
Yeah, So my website is lace up with Lindsay dot
com on Instagram, Facebook, It's lace up with Lindsay Lindsay
with an A and yeah, you can sign up right up,
sign up on my website and then if you want
to join it's everything's in a in a private Facebook
(35:30):
group that you get put in and it's really it's
it's it's seventy five dollars for six weeks, and it's
like I always think it's just worth trying, you know.
Speaker 3 (35:39):
That's why I like it being every six weeks. Every
six weeks, try it, see if you like it.
Speaker 5 (35:44):
Some people do it, they take a break if they're
traveling a lot or something, and then they'll come back.
Speaker 3 (35:49):
I think what's been so rewarding for me is to
see the amount of people.
Speaker 5 (35:53):
That keep coming, that keep coming back, you know. So
I'm like, that's got it's gonna be a good that's
a good thing.
Speaker 1 (36:00):
Yeah, this night it was good too. We've all tried it.
Speaker 4 (36:03):
So muffins are in there, come and join us.
Speaker 3 (36:07):
Oh yeah, the muffins are there.
Speaker 1 (36:09):
Yes.
Speaker 3 (36:09):
I love that. I love that.
Speaker 1 (36:13):
And it's nice because it's virtual. You can be anywhere.
That's so lovely about it. I literally have like my
you know, laptop on my treadmill like desk and during
even my arrest. You know, I'm doing stuff or whatever,
so I know it's cool.
Speaker 3 (36:32):
I mean the community. There's I know, someone lives in Ireland.
There's another person lives in Germany. So there's people for
life all over. Yeah, it's cool.
Speaker 2 (36:42):
Yeah, I realized it was international. That's pretty cool.
Speaker 1 (36:45):
That's really cool.
Speaker 3 (36:46):
Yeah.
Speaker 1 (36:47):
Well, it's definitely Muffin improved. We loved it. It's a
lot of fun and we're big, you know, we're active
in exercisers and we appreciate all all the tips and
come and taking time out of your day to day
to come talk with us about it too.
Speaker 3 (37:00):
Absolutely, thank you for having me.
Speaker 2 (37:04):
Absolutely it was great, Lindsay.
Speaker 3 (37:06):
All right, thank you so much. Guys,
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