Lindsay Sprunk Lifestyle Wellness

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Lindsay Sprunk Lifestyle Wellness OH HELLO THERE...

"Most people don't know how sh*tty they feel until they don't." This isn’t just a catchy phrase—it’s the truth. And it’s exactly why I’m here.

🚺 Introducing *Midlife Mastery*:
M-powering Women 40+ in Wellness, a program specifically for ladies like you

💌 Subscribe to my FREE weekly newsletter Mastery Moments HERE:
http://eepurl.com/jk0EfA

💪 Group Fitness Classes in Westfield & Noblesville! I’m Lindsay, and I help women 40+ take back control of their health so they can feel strong, vibrant, and balanced through midlife and beyond. Like many women, I hit 40 and realized that what used to work for my body…just didn’t anymore. Through years of research, education, and personal experience, I’ve learned how to fuel, move, and care for my body in a way that supports my hormones, energy, metabolism, and overall well-being. And I want to help you do the same. With a degree in Kinesiology from Indiana University (Fitness Specialization, Nutrition Science, and Dance) and a Culinary Arts degree from the Cooking and Hospitality Institute of Chicago, I’ve spent nearly two decades helping people improve their health through movement, nutrition, and lifestyle. I’m also a certified Eating Disorders Recovery Coach, Intuitive Eating Specialist, and currently furthering my education in Lifestyle Medicine at Harvard Medical School in menopause-specific training and education. My Midlife Mastery program is designed to simplify health for women in their 40s and beyond—no extreme diets, no overcomplicated plans, just real, sustainable strategies for nutrition, exercise, stress, and sleep. Through group fitness classes, recipe guides, ebooks, and a supportive community, I give you the tools to navigate midlife feeling your absolute best. Because you deserve to thrive—not just get by. Let’s get started. 💪

The holidays are coming — and for most of us, that means MORE stress, not less.Family dynamics. Financial pressure. Food...
13/11/2025

The holidays are coming — and for most of us, that means MORE stress, not less.

Family dynamics. Financial pressure. Food guilt. Exhaustion.

Your cortisol doesn’t care that it’s supposed to be “the most wonderful time of the year.”

It just knows you're overwhelmed. 😵‍💫

Here are 3 simple daily practices to stay grounded through the chaos:

🌅 Morning: “I am” Statements - Stop talking sh*t about yourself!
*Start your day with 3 intentional statements:
*“I am capable.”
*“I am enough.”
*“I am doing my best.”

☀️ Afternoon: Physiological Sigh - Fastest way to calm yourself
*One hand on your chest, one on your belly.
*Two deep inhales through your nose ➝ one slow, long exhale through your mouth.
*Repeat 3x.
*Instant cortisol drop.

🌙 Evening: 3 Gratitudes - Focus on what you have, NOT what you lack
*Before bed, write down 3 things that went right today.
*Trains your brain to look for the good — even in hard seasons.

These won’t eliminate stress…
But they will help you manage how your body responds to it. 💛

Need more help tackling stress & overwhelm? Message me...we can come up with a plan to balance your cortisol naturally and get you back to calm.

*TONIGHT* We’ve got round 2 of S³ Strength (Sculpt, Sweat, Stretch) this week, your all-in-one workout that blends compo...
13/11/2025

*TONIGHT* We’ve got round 2 of S³ Strength (Sculpt, Sweat, Stretch) this week, your all-in-one workout that blends compound dumbbell strength training, core-focused cardio bursts, and a calming, mobility-focused extended stretch sesh to finish. Build muscle, boost your mood, and leave feeling strong, energized, and restored — all in one session. Message me to sign up! First class is always FREE! 💪🏻

12/11/2025

Monday night, I attended a menopause conversation circle at Rangeline Chiropractic, and maybe the hottest topic was alcohol.

Everyone wanted to know...
“Why does alcohol hit so differently now?”

Here’s the truth:
After 40, alcohol messes with everything you’re trying to balance:
💤 Sleep (even one glass disrupts deep sleep)
🔥 Hot flashes & night sweats
💥 Blood sugar crashes
😣 Cortisol spikes (your stress hormone)
💪 Muscle recovery
⚖️ Midsection weight gain

Your body metabolizes alcohol differently in midlife.
Estrogen, cortisol, and insulin all fluctuate — and alcohol amplifies every one of them.

I’m not saying you can never enjoy a glass of wine again.
But if you’re struggling with poor sleep, fatigue, cravings, or weight gain — alcohol is likely part of the reason.

Here’s what helps:
✨ Drink earlier (not before bed)
✨ Pair it with protein (slows absorption)
✨ Hydrate — 1:1 ratio with water
✨ Keep it to 1–2x per week

Your body is already working hard to stay balanced. Alcohol just makes the job harder.

P.S. If you want alternatives that still feel fun, I’ve got a Midlife Mocktail Lounge ebook with drinks that support your hormones instead of sabotaging them. 🍹 Grab yours for just $5.99 here: https://payhip.com/b/yCd1G

Exciting week behind the scenes at Lindsay Sprunk Lifestyle Wellness with Midlife Mastery!New clients starting, partners...
11/11/2025

Exciting week behind the scenes at Lindsay Sprunk Lifestyle Wellness with Midlife Mastery!

New clients starting, partnerships forming, and momentum building heading into 2026. I LOVE the passion & energy happening when it comes to supporting women and giving them spaces to feel seen, heard, understood, and NOT ALONE!

If you've been thinking about 1:1 coaching or partnering for workshops with your practice or clinic, my schedule is filling up fast. I have a waitlist for January if you're interested!

DM me for details. Let's make 2026 the year it finally CLICKS!

*TONIGHT* S³ Strength (Sculpt, Sweat, & Stretch) is your all-in-one workout that blends dumbbell-based strength training...
11/11/2025

*TONIGHT* S³ Strength (Sculpt, Sweat, & Stretch) is your all-in-one workout that blends dumbbell-based strength training, heart-pumping core-targeting cardio bursts, and a calming, mobility-focused stretch to finish. Build muscle, boost your mood, and leave feeling strong, energized, and restored — all in one session. Message me to sign up! First class is always FREE!

November hits different for women in midlife.Lower energy. More cravings. Stress everywhere.And your hormones are far le...
09/11/2025

November hits different for women in midlife.
Lower energy. More cravings. Stress everywhere.
And your hormones are far less forgiving than they used to be.

Tomorrow’s newsletter is your Midlife November Reset — a simple, realistic plan to help you feel more grounded, calmer, and more in control this month.

PLUS: I’m including a brand-new free checklist you can download and use every day.

Not on the list yet?
Subscribe here → http://eepurl.com/jk0EfA

💪🏻🚺 Come Get Strong AF(ter) 40 with Our Group Fitness Classes! 🚺 💪🏻If you’re ready to build strength, boost energy, and ...
09/11/2025

💪🏻🚺 Come Get Strong AF(ter) 40 with Our Group Fitness Classes! 🚺 💪🏻

If you’re ready to build strength, boost energy, and actually enjoy your workouts, these small-group fitness classes are here—and it’s the perfect time to jump in!

This week’s Strong AF(ter) 40 class lineup is shorter than normal but still 🔥 with a double dose of total-body dumbbell strength + low-impact cardio with a little extra stretch thing time. Check out the full schedule here 👉🏻(https://www.facebook.com/share/p/177U3C5bys/?mibextid=WC7FNe)

☑️ Book a class. Bring a friend. Feel amazing.

📥 Message me to claim your spot!

📍 Join us at our NEW location, The Gathering House, in downtown Noblesville!

09/11/2025

Quick reminder: Wellness isn't just what you eat and how you move.

It's also what you put ON your body.

Many ingredients in lotions, perfumes, and makeup can be absorbed through the skin—and certain endocrine disruptors in conventional beauty products can interfere with hormone balance, increase inflammation, and make midlife symptoms worse.

That's why I only use EWG-verified products like DIME Beauty.

If you're dealing with hormone issues, weight gain, fatigue, or inflammation, it's worth taking a look at your skincare and personal care routine. Some products might be working against you.

Small swaps = big impact.

Black Friday starts early at DIME!
✨ 30% OFF sitewide
✨ FREE shipping
✨ Use code: BF30

🍁🗓️November is here — and it's the perfect time to finish the year strong. 💪🦃With the holidays coming, it's easy to let ...
08/11/2025

🍁🗓️November is here — and it's the perfect time to finish the year strong. 💪🦃

With the holidays coming, it's easy to let fitness slide. But this is when consistency matters MOST.

Join me for group fitness classes designed for women 40+ who want to build strength, boost energy, and stay accountable through the end of the year. 🔥

*📍 Location & Pricing
Noblesville – The Gathering House (1372 Cherry St.)
Mon-Thurs 6–7 PM | Sat classes TBD! ⏰
Regular classes: First class FREE ✨, then $20 drop-in
Burn & Learn classes: $25*

*📅 Next Week's Schedule: (*Note: we have a short week!)
Mon 11/10 – NO CLASS
Tues 11/11– S3 Strength: Total-body dumbbell strength & low-impact cardio
Wed 11/12 – NO CLASS
Thurs 11/13 – S3 Strength II: Same style as Tuesday, all different exercises!

All levels welcome, with modifications for injuries or beginners. 💚

Message me to save your spot or ask questions — let's finish 2025 strong together! 🎉

Interested in classes near you (Fishers, Westfield, Carmel)?
Message me and let's make it happen! 📩

🔄 You know the cycle: Perfect all week.🥗 "Clean eating" at every meal, 💪🏻workouts on schedule, ⏰ early bedtimes. Then Fr...
08/11/2025

🔄 You know the cycle: Perfect all week.🥗 "Clean eating" at every meal, 💪🏻workouts on schedule, ⏰ early bedtimes. Then Friday hits and it's like a switch flips. 🍕 Pizza, 🍷 wine, 😵‍💫staying up late, 😴 sleeping in, 🥡 more takeout. Then Monday comes with you feeling like you're starting over…full of shame, regret, and not refreshed at all. 😩

Here's what's really happening: You're not 'weak' on weekends. You're burned out from trying to be perfect all week. Your blood sugar is on a roller coaster 🎢 from restrictive eating, and your body is rebelling. 🚨

The fix isn't more willpower. It's making your weekdays sustainable so weekends don't feel like prison breaks. 🔓

This means: Eating enough protein, healthy fats, and carbohydrates (not restricting), moving your body (not punishing it), and having realistic expectations. ✅

When your week feels good, your weekends become an extension of that - not an escape from it. ✨

What's your biggest weekend struggle?

Want my simple strategy for making weekdays feel sustainable instead of restrictive? DM me 'WEEKEND' and I'll share the 3 shifts that changed everything for my clients. 📩

Text I just received: "𝘎𝘰𝘰𝘥 𝘮𝘰𝘳𝘯𝘪𝘯𝘨! 𝘐 𝘸𝘢𝘴 𝘨𝘪𝘷𝘦𝘯 𝘺𝘰𝘶𝘳 𝘤𝘰𝘯𝘵𝘢𝘤𝘵 𝘪𝘯𝘧𝘰𝘳𝘮𝘢𝘵𝘪𝘰𝘯 𝘣𝘺 𝘵𝘩𝘦 𝘕𝘗 𝘢𝘵 𝘮𝘺 𝘧𝘶𝘯𝘤𝘵𝘪𝘰𝘯𝘢𝘭 𝘮𝘦𝘥𝘪𝘤𝘪𝘯𝘦 𝘰𝘧𝘧𝘪𝘤𝘦. 𝘞𝘦...
06/11/2025

Text I just received: "𝘎𝘰𝘰𝘥 𝘮𝘰𝘳𝘯𝘪𝘯𝘨! 𝘐 𝘸𝘢𝘴 𝘨𝘪𝘷𝘦𝘯 𝘺𝘰𝘶𝘳 𝘤𝘰𝘯𝘵𝘢𝘤𝘵 𝘪𝘯𝘧𝘰𝘳𝘮𝘢𝘵𝘪𝘰𝘯 𝘣𝘺 𝘵𝘩𝘦 𝘕𝘗 𝘢𝘵 𝘮𝘺 𝘧𝘶𝘯𝘤𝘵𝘪𝘰𝘯𝘢𝘭 𝘮𝘦𝘥𝘪𝘤𝘪𝘯𝘦 𝘰𝘧𝘧𝘪𝘤𝘦. 𝘞𝘦 𝘸𝘦𝘳𝘦 𝘩𝘰𝘱𝘪𝘯𝘨 𝘺𝘰𝘶 𝘤𝘰𝘶𝘭𝘥 𝘩𝘦𝘭𝘱 𝘮𝘦 𝘮𝘢𝘬𝘦 𝘴𝘰𝘮𝘦 𝘭𝘪𝘧𝘦𝘴𝘵𝘺𝘭𝘦 𝘤𝘩𝘢𝘯𝘨𝘦𝘴 𝘵𝘰 𝘮𝘺 𝘥𝘪𝘦𝘵 & 𝘰𝘷𝘦𝘳𝘢𝘭𝘭 𝘩𝘦𝘢𝘭𝘵𝘩. 𝘗𝘭𝘦𝘢𝘴𝘦 𝘭𝘦𝘵 𝘮𝘦 𝘬𝘯𝘰𝘸 𝘪𝘧 𝘺𝘰𝘶 𝘩𝘢𝘷𝘦 𝘢𝘯𝘺 𝘢𝘷𝘢𝘪𝘭𝘢𝘣𝘪𝘭𝘪𝘵𝘺 𝘢𝘵 𝘵𝘩𝘪𝘴 𝘵𝘪𝘮𝘦. 𝘛𝘩𝘢𝘯𝘬 𝘺𝘰𝘶!"

This is exactly the kind of collaboration I love - when clinics and coaches work together, clients get comprehensive support.

Medical treatment + lifestyle coaching = better outcomes.

If you're a clinic owner looking for a trusted partner to support your patients with fitness, nutrition, and habit coaching, I'd love to connect. Or if you'd like to see this kind of additional support offered to you by your physicians or practitioners, let me know who I should reach out to!

*TONIGHT* In this “doubled up” upper body strengthening class, we’ll use compound exercises to build strong healthy musc...
06/11/2025

*TONIGHT* In this “doubled up” upper body strengthening class, we’ll use compound exercises to build strong healthy muscles you can use for lifting kids or heavy groceries or show off flexing! Think bicep curl paired with an Arnold press or a narrow row with a Tricep kickback. Oh and did I mention we’ll target your core, too?! Simply message me to secure your spot!

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