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  • The Pour-Over: Stability Before Mobility

    The Pour-Over: Stability Before Mobility
    2026/11/03
    The Pour-Over: Stability Before MobilityEpisode SummaryIn this solo episode of The Pour-Over, Lina explores one of the foundational principles behind the way she coaches movement at the LIMITLESS Studio: stability before mobility. When something feels tight or restricted, we're often told to stretch it. Tight hamstrings? Stretch them. Limited shoulder mobility? Open up those shoulders. But what if the limitation isn't simply a lack of flexibility? What if your body needs more strength, stability & control to access the range of motion you're asking of it? Drawing from the principles of Dynamic Variable Resistance Training (DVRT), Lina explains why mobility isn't just about how far you can move, but how effectively you can control that movement. She explores the relationship between proximal stability & distal mobility, the role of the feet, grip & trunk in creating force, and why muscular tension isn't necessarily something we need to eliminate.Through practical examples from her coaching, including DVRT dead bugs, squats & intentional core training, Lina challenges the idea that more flexibility automatically means better movement. She unpacks the concept of tensegrity, explains why tightness doesn't always mean a muscle needs stretching, and invites listeners to approach strength training as a way to develop greater coordination, confidence & usable mobility. Because the goal isn't simply to move farther. It's to build the capacity to move better, in the gym and throughout everything life asks of us.What You'll Learn in This EpisodeWhy flexibility and mobility aren't interchangeable, and why having more range of motion doesn't necessarily mean you can control it.What stability actually means, how it differs from rigidity & why proximal stability can influence mobility at the shoulders and hips.How DVRT principles teach us to train the body as an integrated system, using the feet, grip, lats & trunk to create and transfer force.What tensegrity reveals about the relationship between tension, compression & movement, and why the goal is better tension rather than simply less tension.How exercises like DVRT dead bugs and intentional core training can improve coordination, trunk control & accessible range of motion.Why tightness isn't always a sign that something needs stretching, and how strength-based mobility can help build lasting movement capacity.Action Steps & InvitationsStart with your foundation. During your next workout, notice how your feet connect with the ground. Whether you're squatting, lunging or hinging, experiment with creating a stable connection through your big toe, pinky toe & heel. Pay attention to how that connection influences the rest of your movement.Create the right amount of tension. Stability doesn't mean constantly bracing or clenching your abs. Consider the demands of the movement you're performing. Picking up a pencil and lifting a heavy sandbag require very different levels of muscular effort. Practice creating the tension necessary to support the task without becoming unnecessarily rigid.Learn to own your range of motion. Instead of chasing a deeper stretch or forcing yourself into a position, slow down and notice where you can maintain strength & control. If you can move into a position but struggle to get out of it, consider adjusting your load or working through a smaller range while you develop the capacity to move farther with confidence.Get curious about tightness. The next time your hamstrings, hips or shoulders feel restricted, ask yourself whether stretching is actually what you need. Could stability, fatigue, muscular guarding or a lack of control be contributing? Remember that where you feel a restriction isn't always the only place to look for a solution.Let's Stay ConnectedFollow LIMITLESS with Lina on InstagramExplore LIMITLESS with LinaSchedule a Find Your Fit Call with LinaExplore the LIMITLESS Digital CommunityIf this episode gave you a different perspective on stretching, mobility or strength training, share it with someone who's always talking about their tight hamstrings! If you're local to the Indianapolis area, come experience the approach to strength training we practice at the LIMITLESS Studio, where we train your body to work as an integrated system and build strength that supports your life beyond the gym. Outside the area? Explore our digital offerings to bring the LIMITLESS approach into your own practice.Subscribe to LIMITLESS with Lina wherever you listen, and if you're enjoying the conversations, leave a five-star review to help more women discover a different approach to strength, movement & long-term well-being.Remember, you are LIMITLESS.
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    25 分
  • Beyond Your Zodiac Sign: True Sky Astrology with Tori Newburn

    Beyond Your Zodiac Sign: True Sky Astrology with Tori Newburn
    2026/10/27
    Beyond Your Zodiac Sign: True Sky Astrology with Tori NewburnEpisode SummaryWhat if the zodiac sign you've identified with your entire life doesn't actually reflect the constellations in the sky when you were born? In this episode of LIMITLESS with Lina, Lina sits down with author, intuitive energy guide, and founder of This Gentle Way, Tori Newburn, to explore True Sky Astrology, cosmic codes, and a different way of understanding our relationship with the cosmos. Tori explains how traditional Western astrology differs from the actual positions of the constellations, why the Earth's gradual shift in orientation matters, and how this perspective can offer a new lens for self-discovery.Lina shares her personal experience of questioning her lifelong identification as a Capricorn and the discomfort that came with reconsidering beliefs she'd used to understand herself, her relationships, and her work. Together, Lina and Tori explore how astrology can become a tool for curiosity and personal evolution rather than another set of rules to live by. They discuss intuition, embodiment, lunar cycles, and the importance of remaining open to new information while trusting your own lived experience. Ultimately, this conversation is about much more than astrology. It's about releasing the need to fit into predetermined identities and giving yourself permission to keep becoming.What You'll Learn in This EpisodeWhat True Sky Astrology actually is and how it differs from the traditional Western zodiac system.Why your astrological placements may be different than you think, including the role of the Earth's precession and the actual sizes and positions of constellations.How identity frameworks can become limiting, even when they were originally intended to support personal growth and self-understanding.Why intuition and personal resonance matter when interpreting astrology, Human Design, and other tools for self-discovery.How to develop a relationship with the actual sky through lunar tracking, observation, and reflective practices.What's shifting in the cosmos in late 2026, including Tori's interpretation of the North Node moving into True Sky Capricorn and the themes of collective evolution she associates with that transition.Action Steps & InvitationsExplore your True Sky chart. Visit Mastering the Zodiac to generate a constellation-based birth chart and begin noticing how your placements may differ from the zodiac signs you've always known.Question the labels you've adopted. Consider whether there are identities, personality descriptions, or expectations you've been trying to fit into that no longer feel authentic. What might change if you gave yourself permission to see yourself differently?Begin tracking the moon. Download a planetarium or night sky app and observe where the moon is actually positioned throughout its cycle. Use those observations as an opportunity to reflect on your energy, emotions, and inner experience.Practice staying present with what is. Rather than relying on external systems to tell you how you should feel or what you should do, use them as opportunities to deepen your connection with your own intuition and lived experience.Connect with Tori NewburnTori Newburn is an author, intuitive energy guide, and founder of This Gentle Way, where she guides thoughtful individuals through the art of becoming. Her work brings together meditation, intuition, integrative spirituality, and True Sky Astrology to deepen self-understanding and bring spiritual insight into everyday life.Through Sacred Portals, her monthly membership, Tori offers an ongoing rhythm of guided practice, reflection, and connection with lunar and seasonal cycles. Her evergreen, standalone course, Cosmic Breathwork, explores breathwork through thirteen constellations, inviting participants to develop personal rituals at their own pace.For those seeking deeper, personalized exploration, Tori offers ongoing one-on-one memberships and private mentorships for VIP clients. These relationships create space to explore spiritual questions, strengthen intuitive discernment, and engage with the symbolism and insight of True Sky Astrology through each client's lived experience.To explore mentorship, find the right membership, or request Cosmic Breathwork enrollment details, connect with Tori directly.Let's Stay ConnectedContinue the conversation with Lina and explore a different approach to movement, wellness, and personal growth.Website: The LIMITLESS StudioInstagram: LIMITLESS with LinaWork with Lina: Find Your FitSpecial Offers & Resources MentionedMastering the Zodiac – Constellation-based astrology chart generator discussed in the episode.Sacred Portals – Tori's monthly membership featuring guided practices, meditations, and lunar and seasonal reflections.Cosmic Breathwork – Tori's self-paced exploration of breathwork through thirteen constellations. Request enrollment details.The Weaver and the Welder: A Memoir of Sacred Musings – ...
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    1 時間 3 分
  • The Pour-Over: Training for Your Life

    The Pour-Over: Training for Your Life
    2026/10/20
    The Pour-Over: Training for Your LifeEpisode SummaryIn this solo episode of The Pour-Over, Lina explores why we need to fundamentally rethink the way we train women. After years of seeing women work incredibly hard through boot camps, HIIT classes, and high-volume training programs, she’s noticed a common thread: women who are disciplined, motivated, and strong, but who are also dealing with nagging aches and pains, exhaustion, and workouts that have become an obligation rather than something they enjoy.Drawing from her own experience with CrossFit and heavy lifting, her evolution as a coach, and her work at the Limitless Studio, Lina challenges the belief that harder always means better. She explores how stress, sleep, recovery, and the demands of everyday life influence our capacity to train, why she believes in training movements over muscles, and how the minimum effective dose can create meaningful results without unnecessary fatigue. She also shares how individualized coaching, intentional programming, and a more holistic approach to strength can help women build the capacity to live the lives they want, not just become better at exercising.Ultimately, Lina invites women to shift their relationship with fitness from constantly trying to fix their bodies to building strength, confidence, and resilience for the long haul. Because we get to be strong without being depleted, ambitious without constantly pushing ourselves to the edge, and fit in a way that supports the lives we’re actually living.What You’ll Learn in This EpisodeWhy so many women have been taught to equate soreness, exhaustion, and intensity with a successful workout, and why harder doesn’t automatically mean betterHow Lina’s experience with CrossFit, heavy lifting, and frequent physical therapy changed the way she thinks about strength, movement, and long-term well-beingThe difference between eustress and distress, and why the same workout can be appropriate one week and too much the next depending on your overall capacityWhy training movements over muscles can help women build the strength, stability, coordination, and adaptability they need for everyday lifeWhat the minimum effective dose means in practice, and why more workouts, more volume, and more intensity shouldn’t automatically be the defaultHow individualized coaching and intentional programming allow women to progress without forcing everyone into the same exercises or training demandsWhy recovery, mobility, breathwork, and nervous system support are essential parts of a well-rounded approach to fitnessHow shifting from trying to fix your body to building the capacity to live your life can change your relationship with movement for decades to comeAction Steps & InvitationsAsk yourself what you’re actually training for. Beyond changing your body composition or lifting heavier weights, what do you want your strength to make possible? Think about the everyday experiences you want to enjoy, whether that’s traveling, hiking, playing with your kids, carrying your own luggage, or maintaining your independence as you age.Evaluate whether harder is actually helping. Take an honest look at your current training routine. Is it helping you feel stronger, more energized, and more capable in your everyday life? Or are you consistently exhausted, dealing with nagging aches, and struggling to recover? Consider whether your effort is aligned with the results you actually want.Pay attention to your capacity, not just your workout. Your body is responding to more than what happens in the gym. Notice how sleep, work, stress, emotional demands, and recovery influence how you feel. Give yourself permission to adjust your training based on what you need rather than assuming every session should look the same.Experiment with the minimum effective dose. Instead of automatically adding another workout or increasing your intensity, consider whether your current training is already providing the stimulus you need. Focus on making your sessions intentional and effective, and leave room for the rest of your life.Build a relationship with movement that can evolve with you. Ask yourself whether your current approach to fitness is something you can sustain for the next 10, 20, or 30 years. Consider what it would look like to train in a way that challenges you when you’re ready, supports you when you need recovery, and allows you to keep building strength through every season of life.Let’s Stay ConnectedFollow LIMITLESS with Lina on InstagramExplore LIMITLESS with LinaSchedule a Find Your Fit Call with LinaJoin the wait list for our digital communityIf this episode resonated with you, share it with another woman who needs the reminder that she can be strong without being depleted. If you’re local to the Indianapolis area, reach out to learn more about the Limitless Studio and what a different approach to training could look like. And if you’re outside the area, stay tuned for the ...
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    22 分
  • Squattober: Better Squats with Cory Cripe

    Squattober: Better Squats with Cory Cripe
    2026/10/13
    What if getting better at squatting has less to do with lifting heavier, doing more reps, or pushing harder, and more to do with how you move?In this episode of Limitless with Lina, Lina Midla welcomes back her coach, mentor, and friend Cory Cripe, owner and founder of Fitness Lying Down in La Crosse, Wisconsin, and host of the Strong Brew podcast. Using Squattober as their jumping-off point, Lina and Cory explore what makes a good squat, why mobility and stability matter, and how to build strength that translates into everyday life.Together, they challenge the conventional belief that progression always means more weight, more intensity, or more volume. Instead, they explore how intentional movement, environmental feedback, nervous system awareness, and creative exercise variations can help people squat with greater confidence, control, and capability.Whether you're a fitness professional, a longtime gym-goer, or someone who has been told that squats aren't for you, this conversation offers a fresh perspective on what it means to train smarter.In This Episode, We ExploreThe squat as a movement pattern: Why squatting is about more than lifting weight, and how mobility lays the foundation for strength.Feet first: How foot stability influences the ankles, knees, and hips—and why your feet are essential to a confident, comfortable squat.Rethinking knee pain: How individualized coaching, appropriate exercise selection, and the right amount of challenge can help people find more comfortable ways to squat.Feedback over endless cues: How mini bands, resistance bands, sandbags, and other tools can help the body organize movement without overwhelming the brain with instructions.The nervous system and perceived safety: Why fear, tension, and uncertainty can limit movement - and how building stability and confidence can open up new possibilities.Why the way down matters: How slowing down, softening the shoulders, and finding a controlled sinking motion can improve the squat experience.Progression beyond heavier weights: How changing load position, stance, direction, and movement complexity creates new challenges without simply adding more weight or reps.Training for real life: Why strength training should prepare you for hiking, playing pickle ball, lifting everyday objects, and spending time on the floor with your grandkids.Building resilient, adaptable movement: How thoughtful training can help develop strength and coordination that carry over beyond the gym.Becoming a better coach: Why meeting people where they are, building trust, and helping clients feel successful are essential parts of effective programming.Key Takeaways1. More intensity doesn't automatically mean better results. Effective training is about providing the right stimulus at the right time, not simply accumulating more reps, weight, or fatigue.2. Stability can create access to mobility. Developing awareness and control through the feet and core can help people move with greater confidence and explore ranges of motion that once felt inaccessible.3. Feedback can be more effective than constant instruction. Rather than asking clients to consciously manage every muscle, coaches can use the environment and training tools to help the body find more efficient movement strategies.4. Progression has many dimensions. Changing how you hold a weight, shifting your stance, introducing asymmetry, or exploring a different plane of motion can create a meaningful new challenge without adding load.5. The goal is capability outside the gym. Training should support the activities, relationships, and experiences that make up your life, not leave you too exhausted or sore to enjoy them.6. The individual matters more than the idealized exercise. Squat stance, depth, and variation can differ from person to person. Good coaching adapts the movement to the individual rather than forcing the individual into a predetermined shape.About Our Guest: Cory CripeCory Cripe is the owner and founder of Fitness Lying Down in La Crosse, Wisconsin, where he has spent more than a decade helping people rethink fitness and strength training. Since opening the studio in 2014, Cory has built a coaching environment focused on meeting people where they are, making movement meaningful, and removing the intimidation often associated with the fitness industry.Passionate about the art of coaching and developing the next generation of fitness professionals, Cory also hosts the Strong Brew podcast. Outside the gym, he enjoys playing guitar, cheering on the Green Bay Packers, and spending time with his wife, Rebecca, and their family.Connect with CoryFitness Lying Down: Visit the studio websiteStrong Brew Podcast: Click here or Search for Strong Brew in your favorite podcast app.Instagram: Find Cory through @FitnesslyingdownLet’s Stay ConnectedFollow LIMITLESS with Lina on InstagramExplore LIMITLESS with LinaSchedule a Find Your Fit Call with LinaIf this episode resonated with you, share it...
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    1 時間 6 分
  • The Pour-Over: When Harder Isn’t Better

    The Pour-Over: When Harder Isn’t Better
    2026/10/06
    The Pour-Over: When Harder Isn’t BetterEpisode Summary

    In this solo follow-up to her conversation with Kambo practitioner Christy McCranie, Lina reflects on what her three-day Kambo experience actually revealed in the months that followed. She went in ready to release old patterns and programming and create space for the next version of herself, but one of the biggest patterns Kambo exposed was hiding in plain sight: the belief that more intensity, more effort, and more capacity must create better results.

    From releasing control during her first sit, to discovering a compassionate inner voice on Day Two, to confronting the surprising discomfort of an experience that felt easy on Day Three, Lina explores the difference between intensity and efficacy, functioning and being truly resourced, and expanding your capacity versus continually extracting from yourself. She shares how coming home depleted ultimately lifted the veil on how much she had been over-functioning, and why creating her next level now looks less like pushing harder and more like making room for ease, recovery, enjoyment, and the life she’s already living.

    Listen to This Episode First

    This Pour-Over builds on last week’s conversation with Kambo practitioner Christy McCranie. If you haven’t listened yet, start with Kambo: Choosing Yourself & The Courage to Change Your Life with Christy McCranie for the full story behind Lina’s three days sitting with Kambo.

    What You’ll Learn in This Episode
    • Why Lina’s desire to release performance became a central theme throughout her three Kambo sits
    • How Day Two revealed the difference between the compassion Lina naturally gives to others and the voice she had been using with herself
    • Why the easiest of her three Kambo sits may have been the most challenging, and what it taught her about trusting that intensity does not equal efficacy
    • The difference between expanding your capacity and continually extracting from yourself
    • How over-functioning can disguise depletion, even when you’re still getting everything done
    • Why creating more ease doesn’t mean abandoning ambition, hard work, or growth, and may actually be necessary for creating more impact

    Action Steps & Invitations

    Notice where you’re turning up the intensity. Where have you decided that harder means better? Pay attention to the places where you automatically add more effort, energy, stress, or difficulty because you assume that’s what makes something effective.

    Separate capacity from obligation. Just because you can keep going doesn’t mean you need to. Ask yourself whether you’re actually expanding your capacity or simply extracting more from yourself because you’ve become really good at functioning under pressure.

    Experiment with enoughness. Choose one place this week where you intentionally leave something in the tank. Let the workout be enough. Let the workday end. Let something feel easy without immediately assuming you need to make it harder for it to count.

    Ask a different next-level question. Instead of only asking, “What else do I need to do to get there?” ask, “What am I ready to put down?” Consider what would create more space, help you feel more resourced, and make the life you’re building actually feel good to live through.

    Let’s Stay Connected

    Follow LIMITLESS with Lina on Instagram

    Explore LIMITLESS with Lina

    Schedule a Find Your Fit Call with Lina

    If this episode resonated with you, share it with someone who may need the reminder that harder doesn’t always mean better. Subscribe to LIMITLESS with Lina wherever you listen, and if you feel moved, leave a five-star review to help more women find the show.

    Remember, you are LIMITLESS.
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    33 分
  • Kambo: Choosing Yourself & the Courage to Change Your Life with Christy McCranie

    Kambo: Choosing Yourself & the Courage to Change Your Life with Christy McCranie
    2026/09/29
    Kambo: Choosing Yourself & the Courage to Change Your Life with Christy McCranieEpisode SummaryIn this episode of The LIMITLESS with Lina Podcast, Lina sits down with Kambo practitioner Christy McCranie for a conversation about what can happen when the life you’ve built no longer feels like the life you’re meant to keep living. Christy shares her own story of questioning deeply held beliefs, navigating divorce and major identity shifts, and ultimately finding her way to Kambo and the work she facilitates today.Together, Lina and Christy explore what Kambo is, what the experience can look like, and the importance of choosing a facilitator who prioritizes the person in front of them over a prescribed experience. Lina also shares pieces of her own recent experience working with Christy, including an unexpected lesson around intensity, listening to the body, and allowing an experience to be enough. If this conversation sparks your curiosity or you feel called to learn more about Kambo, Christy is an incredible resource and someone Lina trusts to help you explore whether this work may be right for you.What You’ll Learn in This EpisodeHow Christy’s own life transition led her to question long-held beliefs and eventually find KamboWhat Kambo is and how Christy approaches facilitating the experienceWhy the relationship between facilitator and participant mattersThe difference between seeking intensity and listening to what your body actually needsWhy transformation doesn’t always require pushing harder or doing moreHow integration, rest, and spaciousness can be part of the workAction Steps & InvitationsIf something in this conversation sparks your curiosity, let curiosity be the starting point. Learn, ask questions, and take the time to understand both the practice and the person facilitating it. If you feel called to learn more about Kambo or have questions about whether it may be appropriate for you, reach out to Christy directly. Her information is below.Consider where intensity may have become synonymous with effectiveness in your own life. Where are you assuming that harder, longer, or more uncomfortable automatically means better?And finally, notice where your body may already be giving you information. What changes when the question shifts from “How much can I tolerate?” to “What do I actually need?”Connect with Christy McCranieIf you feel called to learn more about Kambo, Christy welcomes questions and conversation. You can connect with her here:Website: Christy McCranieInstagram: @christy_mccranieLina’s Kambo ExperienceChristy documented each of Lina's three Kambo sits. You can watch them here:Day 1: Watch Lina’s Day 1 Kambo sitDay 2: Watch Lina’s Day 2 Kambo sitDay 3: Watch Lina’s Day 3 Kambo sitLet’s Stay ConnectedContinue the conversation and explore more from Lina and LIMITLESS:Website: LIMITLESS with LinaInstagram: @limitlesswithlinaSchedule a Find Your Fit Call with Lina: Book a callIf this episode resonated with you, share it with someone who might need to hear it, and follow The LIMITLESS with Lina Podcast wherever you listen so you don’t miss what’s coming next.Remember, you are LIMITLESS.
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    1 時間 3 分
  • The Pour-Over: Why You Should Stop Obsessing Over the Scale

    The Pour-Over: Why You Should Stop Obsessing Over the Scale
    2026/09/22
    The Pour-Over: Why You Should Stop Obsessing Over the ScaleEPISODE SUMMARYFor so many women, the number on the scale has become more than information. It can determine how they feel about their bodies, what they allow themselves to eat, whether they think they’re succeeding or failing, and even how confidently they show up in their lives. In this solo episode of LIMITLESS with Lina, Lina gets personal about her own complicated relationship with weight, from gaining 25 pounds her freshman year of college and experimenting with restrictive diets in New York City to allowing the scale to dictate her mood and self-worth as a young woman.Nearly two decades into working in fitness, Lina sees the body very differently. She breaks down why scale weight is such an incomplete metric, especially for women, and the many factors that can cause weight to fluctuate without reflecting meaningful changes in body fat. More importantly, she shares the shift that changed the way she trains herself and coaches other women: instead of constantly asking what you need to lose, what do you want to gain? Strength, energy, muscle, confidence, resilience, vitality, freedom and a body that allows you to fully participate in your life.WHAT YOU’LL LEARN IN THIS EPISODEWhy scale weight and body fat are not the same thing, and why the number on the scale can change even when you’re doing everything “right”How your menstrual cycle, hormones, strength training, carbohydrates, sodium, hydration, alcohol, stress, sleep and digestion can all influence scale weightHow Lina’s own relationship with weight evolved from restriction, dieting and chasing a number to focusing on strength, capability and consistencyWhy changing the language you use about your body can change the way you experience movement and fitnessThe health and fitness markers that may tell you far more than your weight, including strength, energy, sleep, recovery, digestion, muscle, cardiovascular fitness and how you feel moving through your lifeWhy wanting to look good, feel sexy and care about aesthetics can coexist with enjoying your life and respecting your bodyACTION STEPS & INVITATIONSDecide whether the scale is information or authority. If you can see the number, understand it in context and move on with your day, it may simply be another data point. But if it determines your mood, what you eat, how you exercise or how attractive you feel, experiment with putting it away for a week.Track what actually matters to you. Consider strength, energy, sleep, recovery, your cycle, digestion, consistency with movement, how your clothes fit, cardiovascular fitness or what your body is capable of doing.Flip the question. When you catch yourself focusing on what you want to lose or eliminate, ask: What do I want to gain? Strength? Confidence? Energy? Freedom around food? More capacity to adventure, play, work, travel and participate in your life?Get involved in your life. Train your body. Nourish her. Rest her. Challenge her. Dress her up. Take her to dinner. Let her dance, lift heavy things, experience pleasure, age and change. Take care of your body so you can use her to live.LET’S STAY CONNECTEDFollow Lina on Instagram: @limitlesswithlinaCurious about training with Lina & The LIMITLESS Studio? Schedule a Free Training ConsultationLearn more about Lina, The LIMITLESS Studio, breathwork, events & the digital studio at limitlesswithlina.comSPECIAL OFFER / RESOURCES MENTIONEDThe Reclamation Retreat | October 2–4, 2026 | Michigan City, IndianaJoin Lina & Jill Howell for a weekend of creating space, reconnecting with yourself and reclaiming the parts of you that are ready to be seen, felt & embodied.We’re not retreating. We’re reclaiming.Learn more & reserve your spot for The Reclamation RetreatMentioned in this episode:The Reclamation 3-Day RetreatTHE RECLAMATION RETREAT | OCTOBER 2–4, 2026 What if you gave yourself one weekend to step outside the noise of your everyday life and hear yourself again? The Reclamation is an intimate weekend experience for women ready to come back home to themselves. Through movement, breathwork, reflection, connection, ceremony, and intentional space, we’ll create room to loosen the patterns and expectations you’ve been carrying and reconnect with what you actually want, need, and know. This isn’t about escaping your life. It’s about creating enough space to see it differently, and returning home with the support and practices to carry that shift forward. October 2–4 | Michigan City, Indiana Space is intentionally limited. If you’ve been feeling the pull, this may be your invitation.
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    28 分
  • Creatine: What you need to know

    Creatine: What you need to know
    2026/09/15
    Creatine for Women: Strength, Muscle, Brain Health and What You Actually Need to Know with Megan Berner, RDEpisode SummaryCreatine is one of the most researched supplements available, yet there’s still a surprising amount of confusion around what it does, how to take it, and whether women really need it. In this episode of LIMITLESS with Lina, Lina sits down with Registered Dietitian and fitness professional Megan Berner to break down the science of creatine in a practical, easy-to-understand way. They explore how creatine supports ATP production and what that means for strength, power, recovery, muscle maintenance, metabolic health, and cognitive function.Lina and Megan also tackle the questions that keep many women from trying creatine in the first place. Does it make you puffy? Will the scale go up? Is it hard on the kidneys? Do you need a loading phase? They discuss creatine versus creatinine, intramuscular water retention, dosing and timing, food sources, potential side effects, and why consistency matters more than complicated protocols. They also cover when a conversation with a healthcare provider is important, particularly for those with kidney or liver disease and during pregnancy or breastfeeding.What You’ll Learn in This EpisodeHow creatine works in the body and supports rapid ATP productionWhy creatine can support strength, recovery, muscle maintenance, metabolic health, and cognitive functionWhy creatine may be particularly valuable for women as they ageThe truth about creatine, water retention, bloating, weight gain, and kidney healthHow much creatine to take, when to take it, and why consistency matters more than loading or perfect timingWhen supplementation may require additional consideration or guidance from a healthcare providerAction Steps & InvitationsTake a look at your current nutrition and consider how much creatine you may already be getting from foods like red meat and fish.If creatine makes sense for you, focus on consistent daily use rather than getting caught up in complicated timing or loading protocols.Have known kidney or liver disease, or are pregnant or breastfeeding? Talk with your healthcare provider before adding creatine.Want to hear more from Megan? Listen to her previous LIMITLESS with Lina episode on nourishing through perimenopause.Connect with MeganMegan Berner is a Registered Dietitian, fitness professional, wife, and mom of two who is passionate about helping people build healthier lives through practical, sustainable habits. She earned her first degree in Exercise and Sport Science with a minor in Nutrition before pursuing an additional degree and becoming a Registered Dietitian in 2021.Today, Megan works in both fitness and nutrition, helping people improve their health through evidence-based nutrition and lifestyle strategies. While she primarily works with perimenopausal women, she enjoys educating people of all ages and is especially interested in a functional approach to nutrition that supports long-term wellness.Follow Megan on InstagramFollow Fitness Lying Down on InstagramLearn more about working with MeganEmail: nourishtoflourish.fld@gmail.comLet’s Stay ConnectedFollow LIMITLESS with Lina on InstagramReady to explore what working together could look like? Schedule a Find Your Fit Call with Lina.Learn more about Lina and The LIMITLESS Studio.Special Offer / Resources MentionedTHE RECLAMATION RETREAT | OCTOBER 2–4, 2026What if you gave yourself one weekend to step outside the noise of your everyday life and hear yourself again?The Reclamation is an intimate women’s weekend designed to create space to reconnect through movement, breathwork, reflection, connection, ceremony, and intentional space away from the demands of everyday life.Join Lina Midla and Jill Howell in Michigan City, Indiana, October 2–4, 2026 for a weekend created to help women come back to themselves and use that reconnection as a springboard for what comes next.Space is intentionally limited.Learn more about The Reclamation and reserve your spotMentioned in this episode:The Reclamation 3-Day RetreatTHE RECLAMATION RETREAT | OCTOBER 2–4, 2026 What if you gave yourself one weekend to step outside the noise of your everyday life and hear yourself again? The Reclamation is an intimate weekend experience for women ready to come back home to themselves. Through movement, breathwork, reflection, connection, ceremony, and intentional space, we’ll create room to loosen the patterns and expectations you’ve been carrying and reconnect with what you actually want, need, and know. This isn’t about escaping your life. It’s about creating enough space to see it differently, and returning home with the support and practices to carry that shift forward. October 2–4 | Michigan City, Indiana Space is intentionally limited. If you’ve been feeling the pull, this may be your invitation.
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    59 分