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. 💪

NEW for 2026 — Wellness Workshops Are Coming ✨One of the biggest requests I’ve gotten from clients this year is:“Lindsay...
05/12/2025

NEW for 2026 — Wellness Workshops Are Coming ✨

One of the biggest requests I’ve gotten from clients this year is:

“Lindsay, can you teach a workshop on this for me and my friends?”

So in 2026… I’m finally saying YES.

I’ll be offering a series of small-group, in-home workshops focused on midlife wellness — things we don’t talk about enough but make a massive difference in how you feel. We're talking food & nutrition, mocktails, sleep, stress, fitness, detoxing your home & products for healthy hormones, and more!

The first one launching is:

🌸 Face Yoga/Massage + Lymphatic Drainage Workshop
*Reduce puffiness & inflammation
*Support hormone balance through drainage
*Release jaw tension (hello, stress)
*Learn anti-aging facial techniques
*Improve circulation & glow
*Create a quick daily routine anyone can do
*Learn how to make non-toxic facial oil blends

Perfect for:
👯 Girls’ nights
🎉 Birthday gatherings
💆 Wellness-loving friends
🏡 Hosting at home
✈ College-age daughters home for break
✨ Anyone wanting a natural beauty reset

Available starting January — private bookings only.
I come to your home, or you can come to mine (soon 😉).

If you want to get on the early interest list or host the first workshop, DM me “WORKSHOP” and I’ll send details.

2026 is going to be FUN. 💛
Let’s build wellness that feels beautiful, doable, and rooted in midlife confidence.

05/12/2025

It might be time to re-take that "Which Friends Character Are You?" quiz. 😆

Earlier this week, one of my clients said something that stuck with me:"This coming year, I'm focusing on me and priorit...
04/12/2025

Earlier this week, one of my clients said something that stuck with me:
"This coming year, I'm focusing on me and prioritizing myself."

She's a mom. A wife. A professional. She takes care of everyone else - her kids, her husband, her aging parents, her team at work. And for YEARS, she put her own health, her sleep, her wellness goals dead last.

Because that's what women are conditioned to do.
We're taught that prioritizing ourselves is selfish. That we should wait until everyone else is taken care of before we focus on what WE need.

But here's the truth:
You can't pour from an empty cup.
When you're exhausted, depleted, running on fumes - you're not showing up well for ANYONE. Not your kids. Not your partner. Not your work.

But when you prioritize:
→ Your strength training
→ Your sleep
→ Your nutrition
→ Your wellness
You show up better. You have more energy. You're more patient. You're more present.

Putting yourself first isn't selfish. It's necessary.

If 2025 was the year you put everyone else first and yourself last...
Let 2026 be different.

You deserve to feel strong. You deserve to prioritize your health. You deserve to show up for yourself the way you show up for everyone else.

💬 If you're ready to make 2026 the year you actually prioritize YOU, I have a few coaching spots opening in January.

Small group training (2-8 women) or 1:1 coaching - strength training + nutrition & lifestyle habits for women 40+.

DM me "2026" and let's talk.

03/12/2025

88% reduction in hot flashes? Yes, really.

A study showed women who ate 1/2 cup of edamame daily saw massive improvements in hot flash frequency and severity.

Why? Edamame contains phytoestrogens - plant compounds that mimic estrogen in your body and help balance hormones naturally.

This is exactly why I tell my clients: food is medicine.
You don't need to suffer through hot flashes. Sometimes the answer is as simple as adding more soy to your diet. (Choose organic non-GMO soy!)

I make an edamame slaw that's packed with ingredients specifically chosen to support women 40+:
→ Edamame (hormone balance)
→ Broccoli slaw (estrogen metabolism)
→ Red cabbage (bone health, anti-inflammatory)
→ Ginger (reduces inflammation)

It's delicious, easy to meal prep, and gets you your daily 1/2 cup of edamame.

💬 Want the recipe? Comment "EDAMAME" or DM me and I'll send it to you.

03/12/2025

Shoutout to the men who support you through cougar puberty...not all heroes wear capes.

03/12/2025

Ladies: Stop waiting for January!

If you're a woman 40+, here's the truth:

January will not magically fix anything unless you build the foundation NOW.

You don't need perfection. You don't need a 5-day workout split. You don't need to "burn off" holiday food. You just need some micro-habits to build off of in 2026.

It could be any one or even a few of these:

→ 30g protein at breakfast (stabilizes blood sugar, reduces cravings)
→ 10-20 min movement daily (walk, stretch, strength - just move)
→ 2-3 strength sessions per week (builds muscle, boosts metabolism)
→ Blood sugar stability (eat protein + fat + fiber at every meal)
→ Nervous system support (sleep, breathe, manage stress)

Do these in December, and your January transformation won't feel like starting from scratch - it'll feel like a continuation.

I'm opening a few small-group and 1:1 coaching spots for women 40+ in January.

If you want help building the foundation so your goals actually stick, DM me "READY" and I'll send the details.

Let's start strong. 💪

02/12/2025

If you’re a woman 40+, here’s the truth:
January will not magically fix anything unless you build the foundation NOW. Later today, I'm going to explain what you can start doing this month to finish 2025 with a head start on tackling 2026 with a continuation rather than starting from scratch...making sticking to your goals MUCH more likely. Stay tuned!

If you only do ONE thing this week as a woman in midlife…👉 Eat 25–35g of protein at breakfast.That one habit will help w...
02/12/2025

If you only do ONE thing this week as a woman in midlife…

👉 Eat 25–35g of protein at breakfast.

That one habit will help with:
• Blood sugar
• Energy
• Cravings
• Mood
• Muscle
• Hormones
• Metabolism
• Evening binges

Everything gets easier when your first meal supports your body.

One habit at a time can be enough. Especially around the holidays.

Need help with hitting that target at breakfast? That’s exactly why I created my Quick & Easy High-Protein Breakfast Ideas guide — meals with 30+ grams of protein in 15 minutes or less. So many women I've worked with have been SHOCKED at how just adding a balanced breakfast with protein (+fiber & healthy fats) has helped their energy and even weight loss goals (yes, eating more CAN help you lose weight!).

👉 Grab your copy here: https://payhip.com/b/rzfhA - Get $2 off with code BFAST2 until MIDNIGHT WEDNESDAY!

01/12/2025

The AUDACITY 😮‍💨 🥊

Most women fall off their New Year goals by February.Not because they weren’t motivated…but because they didn’t build th...
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

You can transform leftovers into balanced, protein-forward meals that support your metabolism, blood sugar, energy, and ...
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. 🧡

Feeling sluggish and bloated after Thanksgiving?Here's a 10-minute routine to help you feel better - NOT to burn calorie...
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. 💙

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