Spirituality + Purpose

Feel Good AF (Alcohol-Free) with Lindsay Hennekey

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Hi Love!

What if sobriety could be the key to unlocking the success and fulfillment you’ve always desired? In the latest episode of our podcast, we sat down with Lindsay Hennekey, creator of Feel Good AF, to explore how embracing a sober lifestyle can transform not just your health, but your relationships, personal growth, and career.

Lindsay’s story is one of resilience, self-discovery, and empowerment. With over four years of sobriety, she’s created a vibrant life and career rooted in helping others step into their full potential. Her group program, Feel Good AF, provides tools and community support for those looking to redefine their relationship with alcohol and live a life that’s free, fulfilling, and full of purpose.

Key Takeaways from the Episode:

  • Starting Your Sobriety Journey: Lindsay shares simple, actionable tips for taking the first steps toward a sober lifestyle.
  • Understanding Alcohol’s Grip: We discuss the cultural and emotional complexities of our relationship with alcohol, and how awareness can be the first step to change.
  • Thriving in Sobriety: Discover how sobriety can enhance your personal growth, improve your relationships, and unlock success in your professional life.

Why Sobriety is a Superpower: For Lindsay, sobriety isn’t about what you give up; it’s about what you gain. Clarity, confidence, and a deeper connection to your goals and values are just a few of the transformative benefits she shares in this episode.

Ready to Learn More? Check out the full episode for an inspiring conversation packed with practical advice and life-changing insights. You can also connect with Lindsay and explore her Feel Good AF program through her website, www.lindsayhennekey.com, and follow her on Instagram @lindsay_hennekey.

Don’t forget to subscribe to The Aligned Female Entrepreneur for more episodes that will help you grow your business and nourish your soul.

As always, if you have questions, feedback, or ah-ha’s, we LOVE hearing from you! Email us at info@krissyleonard.com or send me a DM over on Instagram at @xokrissyleonard.

P.S.  If you’re inspired by Molly’s work, be sure to check out her website:  www.mollyrobinsonhealing.com and on Instagram at  @mollyrobinsonhealing to learn more about her services and offerings.

 

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  1. This allows for maximum efficiency in every exercise, and provides every muscle group sufficient relaxation between workouts.
    If you wish to train for strengthening a selected train …
    Then it is sensible to fill the relaxation of the exercise with
    workouts that help that exercise. For instance, you might include squats in your exercise to focus on your glutes.
    So all three of these muscle groups are getting an excellent workout
    to perform that single action. The identical focus may be applied to your
    arms, again, shoulders, glutes, and other muscular tissues.

    Full physique training packages are excellent for the beginner lifter
    or for anybody concerned in other athletic activities. A 4-day break
    up workout routine is truly best for most trainees, especially those who may have additional household and work strain. Even nonetheless, lots of
    the finest weight lifters on the earth choose to work out
    four days every week regardless of having the time to go extra usually.
    One of the most effective issues about a 4-day break up is its versatility to prioritize coaching frequency or training volume, or a steadiness of both.

    Start your session with compound movements like bench presses and push-ups
    to focus in your chest. These workouts have interaction multiple muscle
    teams, offering energy and stability. Together With bench presses in your chest coaching program is
    among the best methods to extend the power of your pushing muscle tissue
    and add muscle mass to your pecs.
    Inverted rows may also be carried out using a barbell in a standard
    squat rack. ‘I would truly say certainly one of my favourite workouts for rear delts is the Smith machine.
    ‘You could also hold weights and do an inverted
    bench – on a 45-degree inverted bench, these are fairly good.
    Menno Henselmans and Dr Mike Israetel discuss which strikes are finest for each muscle group in considered one
    of their newest YouTube movies, in order that
    we are in a position to make sure our reps depend. Working out the back includes the arms, too,
    however from a unique perspective.
    These sessions won’t need to be as long as full-body sessions.
    When it involves deciding which muscle groups to workout, you
    must also decide whether or not you’ll go for a full-body workout or break up coaching.
    Whereas a full-body exercise targets all your muscle groups throughout a single exercise,
    break up coaching targets separate muscle teams. You see, when you’re
    starting out on a training programme for the primary time, it’s
    necessary to build your coaching up by way of
    phases. Rising coaching volume over time is a key aspect of the muscle building course of.

    That’s to not mention the truth that your triceps are going to be working
    on both of those days, earlier than you’ve even made it to your dedicated arm
    day. A 6 day break up is doubtless one of the most effective
    exercise splits for accelerating and maximizing muscle progress and energy.
    Nonetheless, this is often solely true for many who have a strong
    basis in health.
    You exercise should include primarily compound workouts, with one
    or two primary lifts per workout, adopted by accent compound lifts, and
    if there’s time and it’s needed, some isolation work.
    If you do this, you will notice great results starting
    to occur at week four. If properly recovering, positive aspects in power and stamina might be obvious quickly.
    As for hypertrophy features, you must positively see good outcomes after
    a coaching cycle (8-12 weeks).
    Barbell rows are one of the best actions for the pull sample.
    In fact, for novices and intermediate lifters, 4 exercise days
    per week is actually the most best for constructing
    muscle and strength. It lets you keep the intensity of your exercises excessive and get enough restoration in-between periods, which is the
    right recipe. Folks who train too frequently find yourself getting burned out they usually do not even realize
    it. 4 days of exercises per week is typically the candy
    spot when it comes to health. The incline dumbbell press is a superb accessory motion to the bench press for constructing upper physique power
    and a fantastic exercise for pec muscle growth in its own right.

    In Any Other Case, you’d be operating a nine-day split, which just wouldn’t be sensible.
    In this text, we will talk about one of the best muscle groups to work together, that method you’ll find a
    way to create probably the most optimal training routine.
    After 8-12 weeks, take a relaxation interval of
    1-2 weeks, then begin a new plan. You can maintain the identical plan if you’d like as nicely, or just make small changes like the order of your workout or the rep scheme.
    For instance, you may simply just need to do reps of for you huge lifts quite than reps of 5-8.

    Many lifters make errors when choosing or following a training break up.
    One common mistake just isn’t adjusting the break up based on personal restoration wants.
    Everyone’s recovery capacity differs, and sticking
    rigidly to a predetermined schedule can hinder progress. In this skilled evaluate,
    we analyze, critique, and broaden on Dr. Pak’s recommendations
    on the RP podcast for structuring your training break up. Our staff
    contains an train scientist with 20+ years in the gym who ensures every perception is backed by expertise and real-world outcomes.
    When constructing a workout, Holman says to concentrate on these seven primary movement patterns.

    You definitely don’t have to do it this fashion,
    since there are so many other ways you can effectively group individual muscular tissues collectively in a exercise.

    I work my stomach muscles 3x a week, these days on days 2, 5, & 7…but again, it
    doesn’t matter which ones, other than never do them 2 days
    in a row. Ultimately although, you may wish to add extra sets & exercises to find a way to maintain progressing.
    And That I wished to know for certain which muscle tissue groups to
    workout together so as to get the most out of my weightlifting time.

    Whereas you would possibly even see this typically, one thing
    that basically no one wants is a devoted arm day or core day.

    However, it’s strongly suggested to carry out 2-4 warm-up sets for your
    first carry of each session (and as needed for the other primary lift), gradually growing to your
    working weight. This step is essential for making ready
    your muscle tissue and preventing damage. Following that,
    change to again exercises like bent-over rows and pull-ups.

    By combining workouts that focus on these muscle groups, you’ll obtain a balanced
    development that supports higher motion patterns and reduces damage danger.
    In Contrast to common barbell squats, the Bulgarian squat variation includes your hamstring
    to a considerably higher degree. Most bicep exercises, just like the barbell and
    dumbbell bicep curl, are isolation movements. Chin-ups are one of the few compound movements that emphasize your
    biceps, making them an excellent addition to your compound workouts.
    Like the pull-up, the chin-up is an effective exercise for building your higher again muscular tissues.

    When you pair muscle groups strategically, you streamline
    your exercise, allowing you to attain more in less time.

    In The End, listening to your physique and adjusting as needed is vital
    when figuring out how usually you must work out every muscle group together.

    It is really helpful to work out each muscle group no much less than twice a week.
    Moreover, strengthening your core can even cut back stress ranges by
    releasing endorphins into your bloodstream, giving us an overall sense of well-being.
    This elevated blood move helps break down meals more successfully.
    Lastly, the erector spinae are three long columns of muscles
    along either side of the backbone that help help it while standing or lifting
    heavy objects.
    Greater frequency training allows for more muscle stimulation over time, whereas decrease frequency
    requires larger volume per session. The right approach depends on individual
    recovery capability and training depth. Muscle growth
    isn’t nearly lifting—it’s about sensible training.
    The easiest solution is to shift the missed session to the following
    obtainable day or continue with the schedule as deliberate with out trying to compensate excessively.

    Flexibility in coaching helps keep long-term adherence and
    progress. Selecting the best coaching cut up is essential for achieving your muscle development objectives.

    Every cut up has its pros and cons, and your greatest
    option depends on your lifestyle, training experience,
    and particular targets. Conversely, some strength coaches emphasize the
    importance of compound lifts and recommend that a lower frequency
    can nonetheless yield results. They imagine that so long as the lifts
    are performed with excessive depth, muscle development can nonetheless happen.
    Just make sure you’re pushing yourself in every set and not holding back.
    When your aim is to cut back body fat, your coaching must
    be consistent. A extra important variable, although, might be
    overall calorie steadiness. You might wish to consider the scale of the muscle group you’re coaching.

    Depending on the way you break up the exercises up, it would warrant roughly relaxation days.
    Squats — This is arguably the strongest compound exercise known aside
    from the deadlift. Oftentimes, an skilled lifter can load up heavier weights with squats than most other exercises.

    Many frequent exercises will already goal many of those muscle teams on each
    given day. For example, the bench press targets the chest, triceps, and shoulders, making it best for day three of this routine.

    One technique, typically seen in “bro splits”, is to simply train the muscular tissues by physique parts.
    For examle, what this means is to have a “chest” day the place all you practice is
    the chest. Nevertheless, do not forget that the chest is composed of several totally different muscle tissue, so nowadays would use
    isolation workouts for every indivudal muscle within the chest
    muscle group. All higher body and plenty of lower physique workouts require a strong grip.

    If your grip fails, you may discover that you simply can not proceed your set, although you haven’t fatigued the target
    muscle.
    The principle of coaching sure muscle groups collectively is rooted in the
    concept of maximizing your exercise effectivity. For instance, when you practice your chest, your
    shoulders and triceps are also concerned. Subsequently, grouping these muscles in a
    single exercise can result in more effective power building and
    time management.
    When you comply with the exercise plan in StrengthLog, the app keeps track
    of your weights and reps and allows you to give attention to the
    lifting. Incorporating these advanced strategies into your exercise routine can considerably
    increase your fitness journey. Remember, health is a private journey, and what works best
    for you might differ from others. Experiment with these
    tips, listen to your body, and find what combination yields
    one of the best outcomes on your unique physique and goals.

    To work out your pectoral muscle tissue,
    pick and select from these chest-centric exercises. Chances
    are you have a favourite muscle group to train—even should you don’t completely realize it.
    For instance, you may be a runner who is aware of the significance of a powerful decrease physique, or really feel your strongest when knocking out biceps curls.

    Of course this complete dialog is not black and white as everyone is different and a few will react to certain routines
    higher than others. At the tip of the day though, these splits will certainly profit the majority of natural lifters who train right and eat proper.
    Earlier Than trying any of these exercises,
    you should first prepare your muscular tissues and joints with a warm-up.
    This will help reduce your danger of harm and make
    your coaching more productive. That stated, we actually wish to stress
    that our 6 day training break up isn’t for newbies.

    If you are a newbie, get on certainly one of our three day, 4
    day or 5 day splits for a pair months. However, the final consensus is that
    the most effective 6 day break up shall be one that trains each muscle group no much less than twice a
    week.
    Carry Out three sets of 5–6 reps, adding weight to the bar every set.
    Your final set should be an actual struggle to complete
    with good kind. The amount of preliminary units is dependent upon your primary exercise’s weight.
    The upside, nonetheless, is you might have your weekends to relaxation up and recuperate so you’ll
    have the ability to really feel well rested by Monday to
    begin out the cycle anew. The hardest half for most people is often both vitamin or exercise development.
    Not everyone studies diet and dietetics, or train science for that matter.

    In Any Other Case, you may end up hurting yourself, or on the very least not seeing optimum results.

    These two muscle teams are a number of the largest
    in your body, so working them out together may help you build power and endurance.

    Plus, many workouts that focus on the chest also engage the
    again muscular tissues, so you’ll be getting a full-body workout.
    Another nice combination is to work out your quads and hamstrings together.
    These muscle groups are situated on the entrance and back of your legs, respectively.
    So, by working them out collectively, you’ll be succesful of evenly develop
    your leg muscle tissue.
    The best workout routines to include in your workouts will depend on many elements, corresponding to your
    body composition and targets. Many power training applications embrace a mix of each
    forms of exercises. As you see, we have squats with
    the pushing muscular tissues and deadlifts with pulling.

    Now, technically, these movements will train your whole decrease physique because it’s impossible to isolate your lower
    body pushing and pulling muscle with compound workouts.

    This rep vary will each construct muscle and improve your strength.
    The sets with heavier weights and lower reps will lean barely more in direction of power, and
    the units with lighter weights and higher reps will lean slightly extra in the path
    of hypertrophy.

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  3. As you’re about to see, from energy and stability to better posture and damage prevention, training your traps is essential.

    You’ll often see these functional workout routines crop up in hybrid training programs.

    When accomplished in a cyclical movement, you can seamlessly transition between these dumbbell workouts to increase the metabolic demand.

    Furthermore, the SLDL can help in correcting muscular imbalances and preventing accidents, especially
    in the lower back and hamstrings, by strengthening these typically neglected areas.
    Nevertheless, the reason I don’t have it listed higher on the record is that most of us most likely don’t have entry to
    a Hammer Pull machine. I’ve had them in a number
    of of the school weight rooms I’ve worked in, however not all.
    The ‘First Pull’ merely refers again to the portion of the motion that includes
    moving the bar from the ground to the knee. Easily the most typical mistake for Entice Bar Deadlifts (or Deadlifts of
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    back. Maybe the obvious Deadlift alternative
    is really extra of a variation than an alternative. By
    widening out your feet, you can attempt Sumo Deadlifts
    in place of Standard Deadlifts.
    Compound dumbbell workout routines like this could significantly improve hip flexibility and
    mobility. It stretches the hip flexors of the rear leg and encourages a greater vary of movement.
    Performing lunges with dumbbells requires (and develops) steadiness
    and coordination. The train challenges your stability,
    forcing the core and lower physique muscular tissues to work collectively
    to take care of posture and motion management.
    Whether you’re coaching at home or in the health club, this exercise is easy,
    effective, and highly scalable. Avi Silverberg holds a
    Grasp of Science in Exercise Science with a analysis concentrate on powerlifting training.

    He Is been the Head Coach for Group Canada Powerlifting since 2012 and has coached over 4500 attempts in worldwide competition. Mechanically
    speaking, the Romanian deadlift is a hip extensor-dominant
    exercise. Maintain your gaze fastened on a spot slightly in front of you on the ground.

    If your eyes start to move, your complete physique will follow your gaze.

    As such, your eyes should really look towards
    the floor at the backside of the motion, quite than wanting straight
    in front of you. The athletes took this one on to start the 2022 Fort Battle Throwdown in Belgrade, Serbia.

    Technically there was a Half B (after a brief rest period) that consisted of muscle-ups and heavy overhead squats.
    To be taught extra in regards to the deadlift, make certain to additionally see our guides
    on deadlift benefits and tips on how to perform deadlifts with
    excellent type. To get essentially the most advantages from the one-arm deadlift, you’lllikely wish to rotate via all the totally different variations.
    Nevertheless, when you first start training the OAD, you
    may findyour grip energy or obliques aren’t as a lot as the problem but and will
    need tolearn and adapt to the movement pattern. The conventional deadlift should be
    a primary strength andmass-builder for many lifters.
    Its drawbacks are that it has the next likelihood of injury
    with the heavier masses it is recognized for. The primary takeaway is that you could nonetheless lift as heavy as you can with dumbbells.

    Respect the train and the development wanted earlier than you
    move up in weight. The dumbbell deadlift lets you
    achieve the identical motion with similar benefits.
    Think of it as merely splitting the barbell in half and holding it
    in every hand. Verify out this text to study extra about many beneficial deadlift variations, such as the lure bar deadlift,
    rack pull, deficit deadlift, and many more. On one training day, we’ll typically do a bilateral squatting movement with a unilateral
    hinge motion.
    Select lighter weights until you become comfy
    with the movement of the exercise. To goal the proper muscular tissues, you wish to place your ft no farther
    than shoulder-width distance aside, Schumacher says. When you stand along
    with your legs too extensive, your core can battle to stabilize the load, making you
    more prone to damage.
    Coach Horton has 20 years of expertise training elite stage athletes
    at colleges just like the University of Tennessee and Georgia Tech.
    He has also written plenty of applications for different coaches
    and friends and family. Rounding the again puts plenty of stress on the
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