Lindsay Sprunk Lifestyle Wellness

19/08/2026

You can exercise consistently and still not be giving your body everything it needs from exercise after 40.

And I think this is something a LOT of women have never been taught.

Pilates, barre, yoga, spin, Zumba—they can all have a place. But as we get older, I want us thinking beyond “Did I work out today?” and asking:

What am I actually training my body for?

The 5 types of exercise I want women incorporating into their training after 40 are:

💪 Progressive strength training — challenging the major movement patterns like squat, hinge, push, pull and carry with enough resistance to actually stimulate and preserve/build muscle and progressively increasing that consistently over time.

⚡ Sprint interval training (SIT) — short bursts of very high-intensity effort with plenty of recovery, using something like a bike, rower or treadmill. This provides a powerful cardiovascular and metabolic stimulus, and high-intensity interval training has also been associated with reductions in abdominal and visceral fat when done 1-2x/week.

🚶‍♀️ Walking/Zone 2 cardio — walking is the most underrated tool for your health in midlife. Do so as much as reasonably possible throughout your everyday life to support cardiovascular fitness, metabolic health and recovery.

🦴 Impact/jump training — appropriately progressed stomps, hops and jumps to provide the kind of mechanical stimulus our bones need as we age.

🤸‍♀️ Core, mobility + stability work — because we don't just want to be strong. We want to maintain balance, control, useful ranges of motion and the ability to move confidently for decades to come.

And NO—you don't need five separate workouts.

These can—and should—overlap within a well-designed training week.

The goal isn't to exercise MORE after 40.

It's to make sure the exercise you're already spending your time doing is actually training muscle, bone, cardiovascular and metabolic health, mobility and long-term physical capacity.

Because there's a big difference between working out and training strategically.

And if nobody has ever taught you how to put all of those pieces together, that's exactly the kind of thing I help women with. 💛

17/08/2026

When women want to lose weight, we usually know where the attention goes first:

Food and exercise.

Eat differently. Exercise more. Walk more. Be more consistent.

But there’s another part of the picture that gets remarkably little attention:

How well are you recovering from everything you’re asking your body to do?

Sleep.
Rest.
Stress load.
Recovery between workouts.
Eating enough to support the activity you’re doing.
Having periods of your day when you’re not constantly rushing, working, training or taking care of someone else.

None of that means “just relax and the weight will fall off.”

It means body composition doesn’t exist separately from the rest of your physiology.

Poor sleep can affect hunger, appetite and food choices. Chronic stress can change eating behavior and make recovery harder. Inadequate recovery can affect training quality and progression. And constantly trying to solve a plateau by eating less and doing more can sometimes create exactly the conditions that make consistency harder to sustain.

Especially after 40, when preserving and building muscle becomes increasingly important, we need to stop thinking of recovery as the thing we do when we’re finished working toward our goals.

Recovery is part of how we support them. This is also why the work I do with women 40+ goes beyond simply handing someone a workout plan or telling them what to eat. We look at the bigger picture—how you’re eating, training, sleeping, recovering, managing stress and moving through your day—because those things don’t operate independently of one another.

That’s part of what I talked about in today’s Mastery Moments newsletter—and it connects directly to what we’ll be digging into next Wednesday at MindFit:

When Stress Doesn’t Feel Like Stress

Because stress isn’t always “I feel stressed.” Sometimes it’s the cumulative load of how we’re eating, sleeping, exercising, recovering and moving through our days.

📍 MindFit Counseling & Wellness Center
📅 Wednesday, August 26 | 7:00–8:15 PM
🎟️ $20
📝 Register: https://mindfitcounseling.com/classes

16/08/2026

Stay tuned…

At the Root and Lindsay Sprunk Lifestyle Wellness have something exciting happening in September! Please stay tuned for more details on this event. You won’t want to miss it!

16/08/2026

What if rest isn’t what you do after you’ve done enough—but part of what actually makes all that effort work?

Tomorrow’s Mastery Moments newsletter is about a piece of health we tend to push to the bottom of the list…and why that may matter more in midlife than we realize.

Check your inbox tomorrow morning.

Not subscribed yet? Sign up for free via the link in my bio or by clicking here: http://eepurl.com/jk0EfA

15/08/2026

One of my favorite ways to intentionally downshift my nervous system: NSDR (Non-Sleep Deep Rest) or Yoga Nidra.

I practice this myself and recommend it to many of my clients—especially those who feel chronically “on,” have a hard time slowing down, or struggle to transition from doing to resting.

It can be especially useful during that late-afternoon or evening transition when your body and brain have been “on” all day and need an intentional signal to downshift.

I also use it with some of my binge-eating clients, since food can sometimes become one of the ways we soothe, decompress or change states—not because NSDR is meant to suppress hunger or make cravings disappear.

Even 10–20 minutes of intentional rest can give your nervous system an opportunity to shift gears without requiring you to sleep, exercise, scroll or accomplish anything.

Very appropriate for National Relaxation Day. Message me the word RELAX and I’ll send you some of my favorite NSDR and yoga Nidra audio guides.

15/08/2026

Today is National Relaxation Day, and I think we need to talk about why so many women are actually terrible at it. 😉

Nobody taught us how to rest without earning it first.

We learned that rest comes after.

After the work is done.
After the workout.
After the house is clean.
After everyone else is taken care of.
After we've accomplished enough to justify sitting down.

The problem?

**There is always something else to do.**

So we keep going. And going. And going.

Until rest isn't something we intentionally build into our lives. It's something our bodies eventually demand because we've run ourselves into the ground.

And this matters for more than feeling tired.

Our nervous systems are designed to mobilize when something requires us—and come back down when it doesn't.

But think about how many of us actually live:

Wake up → grab the phone → rush → work → notifications → multitask → errands → workout → family responsibilities → more screens → collapse on the couch.

We may not consciously think, “I'm in danger.”

But we're giving our bodies very few opportunities to experience:

**“Nothing is required of me right now.”**

When activation continually outweighs recovery, we can feel it.

Wired but tired.
More reactive.
Difficulty winding down.
Poorer sleep.
Reaching for food, scrolling or TV as an “off switch.”
Less capacity for everyday stressors.

And this is where I think we've gotten self-care backwards.

**Self-care isn't the reward you give yourself once you've successfully depleted yourself.**

Recovery is part of taking care of the system you're asking to perform all day long.

And it doesn't require three hours at a spa.

It can be ten minutes without your phone.
Sitting outside without accomplishing anything.
A slow walk that isn't about steps or calories.
Closing your eyes in the afternoon.
Doing absolutely nothing—and tolerating the feeling that you *should* be doing something.

You don't have to exhaust yourself enough to qualify for rest.

**Rest isn't the opposite of taking care of yourself.
Rest is part of taking care of yourself.**

Happy National Relaxation Day. Maybe don't try to be productive at it. 💛

15/08/2026

Well, Mother Nature had other plans for Meow-nopause today. 🐱🌧️

Due to the flooding in Noblesville, we’ve made the decision to postpone today’s event and reschedule for a safer (and hopefully much drier 😂) day.

We’re already working on a new date and I’ll share it as soon as it’s confirmed.

Stay safe and dry out there, everyone. 💛

Meow-nopause WILL happen—we’re just hitting pause on the paws for today. 🐾

15/08/2026

🍦 Friday night calls for some ice cream… which means whipping up my favorite Ninja CREAMi vanilla ice cream base.

I’ve played around with a LOT of combinations, and this is the one I keep coming back to.

It’s rich, creamy, high in protein, dairy-free, refined-sugar-free—and somehow frozen cauliflower rice is part of the magic. 😂 I promise, you don’t taste it. It just adds volume and helps create that thick, creamy texture while sneaking in a little extra nutrition.

I also love having a simple vanilla base because you can take it in a million directions depending on what you’re craving—berries, nuts, dark chocolate, cookie dough (message me for my favorite cashew cookie dough recipe), or just straight-up vanilla.

And this is a perfect example of something I talk about with women all the time: supporting your health doesn’t have to mean giving up the foods you actually enjoy. Sometimes it’s simply about finding ingredients and combinations that give you more of what your body needs and still taste really damn good.

Save this one for your next CREAMi batch. 🤍

Would you try the cauliflower rice trick?