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 Explore

• The 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 Takeaways

1. 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 Cripe

Cory 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 Cory

• Fitness Lying Down: Visit the studio website
• Strong Brew Podcast: Click here or Search for Strong Brew in your favorite podcast app.
• Instagram: Find Cory through @Fitnesslyingdown

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.

Episode 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.

Episode Summary

In 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 Episode

• How Christy’s own life transition led her to question long-held beliefs and eventually find Kambo
• What Kambo is and how Christy approaches facilitating the experience
• Why the relationship between facilitator and participant matters
• The difference between seeking intensity and listening to what your body actually needs
• Why transformation doesn’t always require pushing harder or doing more
• How integration, rest, and spaciousness can be part of the work

Action Steps & Invitations

If 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 McCranie

If you feel called to learn more about Kambo, Christy welcomes questions and conversation. You can connect with her here:

Website: Christy McCranie

Instagram: @christy_mccranie

Lina’s Kambo Experience

Christy documented each of Lina's three Kambo sits. You can watch them here:

Day 1: Watch Lina’s Day 1 Kambo sit

Day 2: Watch Lina’s Day 2 Kambo sit

Day 3: Watch Lina’s Day 3 Kambo sit

Let’s Stay Connected

Continue the conversation and explore more from Lina and LIMITLESS:

Website: LIMITLESS with Lina

Instagram: @limitlesswithlina

Schedule a Find Your Fit Call with Lina: Book a call

If 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.

EPISODE SUMMARY

For 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 EPISODE

• Why 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 weight
• How Lina’s own relationship with weight evolved from restriction, dieting and chasing a number to focusing on strength, capability and consistency
• Why changing the language you use about your body can change the way you experience movement and fitness
• The 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 life
• Why wanting to look good, feel sexy and care about aesthetics can coexist with enjoying your life and respecting your body

ACTION STEPS & INVITATIONS

• Decide 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 CONNECTED

Follow Lina on Instagram: @limitlesswithlina

Curious about training with Lina & The LIMITLESS Studio? Schedule a Free Training Consultation

Learn more about Lina, The LIMITLESS Studio, breathwork, events & the digital studio at limitlesswithlina.com

SPECIAL OFFER / RESOURCES MENTIONED

The Reclamation Retreat | October 2–4, 2026 | Michigan City, Indiana

Join 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 Retreat

Mentioned in this episode:

The Reclamation 3-Day Retreat

THE 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.

Episode Summary

Creatine 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 Episode

• How creatine works in the body and supports rapid ATP production
• Why creatine can support strength, recovery, muscle maintenance, metabolic health, and cognitive function
• Why creatine may be particularly valuable for women as they age
• The truth about creatine, water retention, bloating, weight gain, and kidney health
• How much creatine to take, when to take it, and why consistency matters more than loading or perfect timing
• When supplementation may require additional consideration or guidance from a healthcare provider

Action Steps & Invitations

• Take 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 Megan

Megan 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 Instagram
• Follow Fitness Lying Down on Instagram
• Learn more about working with Megan
• Email: nourishtoflourish.fld@gmail.com

Let’s Stay Connected

• Follow LIMITLESS with Lina on Instagram
• Ready 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 Mentioned

THE 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 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 spot

Mentioned in this episode:

The Reclamation 3-Day Retreat

THE 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.

We’re back! In this first episode of LIMITLESS with Lina, I’m sharing where I’ve been, what’s changed, and why now finally felt like the right time to come back to the podcast.

We’re talking about the whirlwind of opening The LIMITLESS Studio, the growth and support that made returning to the mic possible, and the evolution from Coffee Talk with Lina Midla into something that feels much more like who I am and the work I’m doing today.

I’ll also share what LIMITLESS really means to me, what you can expect from this next chapter, and why this show will make room for all of it: the practical and the spiritual, the functional and the fringe, and the conversations that help us build stronger bodies, greater capacity, and lives that feel fully our own.

Welcome back to the podcast. Welcome to LIMITLESS with Lina.

Links and Resources:

• Visit the LIMITLESS Studio Website: Explore offerings, resources, and tools to help you build strength from the ground up.
• Free Strategy Call: Let’s talk about how we can work together to move you toward your training and wellness goals.
• Follow me on Instagram: For daily inspiration, behind-the-scenes, and coaching cues you can use immediately.

Mentioned in this episode:

The Reclamation 3-Day Retreat

THE 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.

The Pour-Over: Embodied Movement. Training Stronger, Safer, and Smarter

Episode Summary:

In this episode of Coffee Talk with Lina Midla, Lina dives into the power of embodiment in training; the art of being fully present in your body so every rep counts. From strong hands and grounded feet to intentional breath and engaging with your environment, Lina shares why these cues aren’t just coaching fluff, they’re your ticket to building strength, preventing injury, and feeling more confident in movement.

You’ll learn why rushing through workouts robs you of “the juice in the lemon,” how to recognize the difference between productive discomfort and warning-sign pain. Plus, Lina unpacks the role of post-training downregulation, recovery, and what the other 23 hours of your day have to do with soreness and performance.

Whether you’re new to training or a seasoned mover, this conversation will help you trust your body’s cues, earn your progressions, and step into the driver’s seat of your strength journey.

Action Steps: Embody This Lesson

1️⃣ The Warm-Up Ritual: Phone away, get grounded, connect with your hands, feet, and breath before your first lift. Treat it as the most important part of your session.

2️⃣ Ugly-Rep Rule: If you know the next rep will be ugly, call it early. This is how you train for longevity, not just the day.

3️⃣ Progress with Intention: Earn your progressions, but don’t fear them — you’re in control, and the stimulus can always be adjusted.

4️⃣ Post-Training Scan: Take 2–3 minutes to breathe, stretch, and notice sensations. Avoid fear-spiraling over normal tightness or some soft tissue aches (check your sleep, stress, and recovery first!)

5️⃣ Daily Check-In: In workouts, daily tasks, even climbing stairs, ask: "Am I actually using my hands and feet here? Am I moving with stable, integrated confidence?"

Journal Prompt:

• “How do I know when I’m truly present in my body?”
• “What cues tell me it’s time to push forward — and when it’s time to pull back?”
• “What would change in my training if I trusted my body more than my to-do list?”

Links and Resources:

• Visit the LIMITLESS Website — Explore offerings, resources, and tools to help you build strength from the ground up.
• Free Strategy Call — Let’s talk about how we can work together to move you toward your training and wellness goals.
• Follow me on Instagram — For daily inspiration, behind-the-scenes, and coaching cues you can use immediately.

Episode Summary:

In this episode, Lina sits down with herbalist and Wild Sage Tea founder Ann Christina Evers to explore how a simple cup of tea can become a daily act of healing, empowerment, and reconnection. Born and raised in Denmark, Ann Christina blends her background in holistic health coaching, functional medicine, and herbal medicine to help women return to their intuitive, cyclical nature.

Together, they dive into how herbs support every stage of womanhood, why drinking your medicine is different from taking supplements, and how to start your own beginner’s herb cabinet. Whether you’re new to herbalism or already love your tea ritual, you’ll walk away inspired to make each sip a moment of grounding and presence.

Whether you’re brand new to herbalism or already love your tea time, this episode will inspire you to turn a simple cup into a sacred act of presence. And, Coffee Talk listeners get 15% off any order from Wild Sage Tea with code LIMITLESS15 at wildsageteaco.com.

What You’ll Learn in This Episode:

• 🌿 How herbs can help women reconnect with their intuitive, cyclical nature
• 🍵 The unique magic of drinking your medicine versus taking supplements
• 🫖 Building a beginner’s herb cabinet for calming, digestion, hormonal support, immunity, and ceremony
• 🌱 Why loose-leaf and thoughtful sourcing matter for both health and sustainability
• ✨ How tea rituals can create daily moments of grounding, presence, and self-connection

Action Steps & Invitations:

1. Start small – Pick one herbal tea blend to drink daily for a week, noticing any changes in mood, energy, or digestion.
2. Create a ritual – Slow down, notice the aroma, warmth, and taste as you sip; let tea time be your pause button.
3. Upgrade your tea game – Choose loose-leaf, organic, or wildcrafted blends from trusted sources.
4. Explore Wild Sage Tea – Visit wildsageteaco.com and use LIMITLESS15 for 15% off your first order.

Connect with Ann Christina & Wild Sage Tea:

• Website: wildsageteaco.com
• Instagram: @wildsageteaco
• Facebook: Wild Sage Tea Co.

Let’s Stay Connected:

• Instagram: @limitlesswithlina
• Book a Strategy Call: Schedule Here
• Learn more: limitlesswithlina.com

Special Offer:

Use code LIMITLESS15 at checkout for 15% off any order from Wild Sage Tea.

Little Words, Big Shifts

Episode Summary:

In this episode of Coffee Talk with Lina Midla, Lina explores the powerful impact that small, everyday words can have on our lives, our nervous system, and our overall well-being. Words like yet, for, get, and, and still may seem small, but they carry a frequency that can subtly shift our mindset, empower us, and support our healing. By reframing common phrases, we can invite more growth, agency, and resilience into our lives. Listen in as Lina walks you through how these words shape our experiences and provides practical tips for using them to rewire your brain and activate your personal power.

Action Steps – Embody This Lesson

Choose Your Word: Pick one of the transformative words from the episode — yet, for, get, and, still — and use it intentionally in your conversations, journaling, or inner dialogue for the next three days. Bonus: Share it with a friend or client and notice the energy shift.

Word Audit: For 24 hours, notice the words you use, especially in moments of stress or challenge. Pay attention to where you say “should,” “can’t,” or “but” and start to replace them with more empowering alternatives. Write them down. Awareness is the first step.

Journal Prompt: Reflect on the following:

• "What changes when I shift the way I speak to myself?"
• "What’s one phrase I’m ready to retire, and what will I replace it with?"

Phone Magic: Change your phone lock screen to a reminder of your chosen word. Ideas:

• “I Get To”
• “Still I Rise”
• “This Is Happening For Me”
• “I Trust the Timing”

Let your phone reflect the frequency you’re choosing.

Practice Out Loud: Say your empowering phrase out loud, letting your body and nervous system feel the shift. Try these examples:

• “I feel overwhelmed… AND I’m still showing up.” |
• “I’m not there… YET.”
• “This moment is here FOR me.”
• Your voice is a tuning fork — use it to recalibrate your energy.

Links and Resources:

• Visit the LIMITLESS Website — Explore the offerings, resources, and tools that will help you embrace your limitless potential and create lasting transformation.
• Free Strategy Call — Let’s talk about how we can work together to move you toward your wellness goals.
• Follow me on Instagram — For daily inspiration, behind-the-scenes, and motivation.
• Share Your Journey — Take a screenshot of the episode and share your word journey on your stories. Tag me, and let’s connect!

Episode Summary:

In this episode, I’m joined by Megan Berner, a personal trainer and registered dietitian who specializes in helping women navigate perimenopause with confidence. Megan walks us through her BIG THREE strategies for nourishing your body during this phase: focusing on protein, carbohydrates, and fiber. These key elements are crucial for maintaining energy, preserving muscle mass, and supporting overall health during perimenopause. Megan’s practical, no-shame approach to nutrition and fitness helps women make lasting changes without resorting to extreme measures.

Guest Bio:

Megan Berner is a personal trainer and registered dietitian based in Wisconsin. She works with women in their 30s to 50s, guiding them through the hormonal changes of perimenopause with a focus on sustainable health strategies. Megan’s program, Nourish to Flourish, is rooted in practical nutrition and fitness solutions that are tailored to real-life women. Outside of her work, Megan enjoys spending time with her German Shepherd, Taz, chasing her toddler, Beau, and relaxing with her husband, Kraig.

Take Action:

Megan’s BIG THREE strategies for nourishing your body during perimenopause:

1. Amp up your protein – Essential for preserving muscle mass and supporting metabolism.
2. Manage your carbs – Pair carbs with protein or fat to prevent blood sugar spikes and crashes, and stabilize energy levels.
3. Prioritize fiber – Supports digestion, helps balance hormones, and keeps you feeling full.

By focusing on these three elements, women can start nourishing their bodies in a sustainable way and see lasting benefits in their energy, strength, and overall health.

Connect with Megan:

• Email: nourishtoflourish.fld@gmail.com
• Instagram: @megan.the.trainer.rd
• Megan's Website & More Information

Mentioned in this episode:

• Shannon’s episode: Gaining Through Fitness: Building Strength, Muscle, and Self-Love with Shannon Amberg (Shannon shares how Megan helped her honor her body and reach her goals with ninja-level, personalized nutritional support!)
• Protein PDF! If you want Megan's cheat sheet, shoot her an email at: nourishtoflourish.fld@gmail.com

Thank you for listening!

Be sure to subscribe, share, and leave a review if you enjoyed this episode. Don’t forget to connect with Megan for more insights on how to nourish your body and thrive during perimenopause.

Episode Description:

In today’s Pour-Over solo episode, Lina throws out the myth of balance and introduces a new rhythm for resilient living: High Intensity Interval Living (HIIL). If you’ve ever found yourself multitasking through exhaustion, answering messages late into the night, or only resting when your body forces you to—this episode is for you.

Lina shares a personal story of burnout, offers a powerful reframe around priorities and energy, and gives you tangible tools to move through life with more intention, clarity, and recovery. It's time to stop chasing balance and start honoring your focus, your flow, and your nervous system.

💡 In This Episode, You’ll Learn:

• Why balance is brittle—and what to pursue instead
• The concept of High Intensity Interval Living and how to apply it
• How to name what’s truly a priority (and what’s not)
• The dangers of constant availability and energy leaks
• How to define your non-negotiables and protect your focus
• Simple ways to build in rest before your body demands it

📝 Journal Prompt:

“What are my top 3 non-negotiables that protect my energy and help me come back to myself?”

🔁 Resources & Next Steps:

• Want to live this rhythm? Check out Lina’s guided breathwork sessions and recovery tools at limitlesswithlina.com
• DM @limitlesswithlina on Instagram with your favorite takeaway or your non-negotiables

🙌 If You Loved This Episode:

• Share it with a friend who’s been stuck in hustle mode
• Leave a 5-star review—it helps more than you know
• Subscribe so you never miss a Pour-Over episode

Episode Summary:

Your home is more than a backdrop—it’s a mirror of your story, your energy, and your needs. In this heartfelt and inspiring episode, Lina welcomes Angela King, founder of Eleven 18 Interior Design and creator of the INSPIRE Method, to explore how intentional design can do more than beautify—it can help you feel at ease, grounded, and fully yourself.

Angela shares the powerful connection between space and self, how even small design choices can shift how we move through our day, and what most people are getting wrong when it comes to flow, lighting, and clutter. Whether you're an introvert craving calm, an extrovert seeking stimulation, or somewhere in between, you'll walk away with real-world tools to help your home support your energy—starting today.

In This Episode, We Cover:

• Why your home may be draining your energy (and how to fix it)
• The story behind Angie’s INSPIRE Method
• What open-concept layouts get wrong—and how to adapt yours
• Common design mistakes that disrupt well-being
• How to create micro “recharge zones” in any space
• A quick “energy test” to assess how your home makes you feel
• Practical design changes you can make today for better flow and function

Guest Bio:

Angela King is an interior designer, storyteller, and the heart behind Eleven 18 Interior Design in Indianapolis. With over 30 years of experience and a background in fine arts and interiors, she’s known for crafting spaces that are as meaningful as they are beautiful. Her signature INSPIRE Method goes beyond aesthetics—it’s a journey of discovery rooted in her clients’ values, stories, and aspirations.

Named in honor of her twin daughters’ birthday, Eleven 18 is a reflection of Angie’s belief in the importance of home, family, and authenticity. Whether transforming a cozy retreat or a sprawling estate, she brings warmth, intention, and a refined sensibility to every project.

Connect with Angela:

🔗 Website: https://www.eleven18design.com

📸 Instagram: @eleven18design

📘 Facebook: Eleven 18 Interior Design

💼 LinkedIn: Angela King

Lina’s Challenge for You:

Take a look around your home today. Ask yourself: Does this space reflect who I am and how I want to feel? If not, what’s one small shift you can make—today—that brings you closer to home?

The Pour-Over: The Power Of Surrender

Episode Description:

In this episode of Coffee Talk with Lina Midla, we dive into the transformative power of surrender. Learn how surrender isn’t about giving up, but about choosing to trust the process and soften into the flow of life. From the willow tree bending in the storm to the surfer riding the waves, Lina explores how we can embody surrender in our everyday lives; whether we’re dealing with our kids, navigating stress, or simply trying to control what’s beyond our reach.

Tune in as Lina shares actionable steps to help you practice surrender, including breathwork, movement, and even a bonus practice for embracing discomfort.

By the end of this episode, you’ll feel more equipped to let go, trust, and flow through life’s inevitable challenges with ease.

Key Topics:

• What surrender really means and why it’s so important
• How surrender can lead to more peace, clarity, and resilience
• The psychological and somatic benefits of letting go of control
• Practical steps for practicing surrender, including breathwork, movement, and journaling

Actionable Takeaways:

• Learn how to catch yourself when you're white-knuckling and release control
• Practice deep breathing with a 4-7-8 breath to help shift your nervous system
• Use laughter and somatic movements to release tension and move into surrender
• Journal or record your thoughts to process emotions and gain clarity
• Embrace discomfort as an opportunity to practice surrender in real-time

Remember: Surrender isn’t about giving up—it’s about trusting that life is unfolding as it should. The more you practice surrender, the easier it becomes to ride the waves of life with grace and confidence.

Call to Action:

If this episode resonated with you, I’d love for you to subscribe and leave a review. Your feedback helps us grow and reach more incredible people who are ready to embrace their limitless potential.

Until next time, stay strong, trust yourself, and let go of what no longer serves you. You've got this!

Featuring Shannon Amberg

Episode Summary:

In this empowering and soul-nourishing episode of Coffee Talk with Lina Midla, Lina sits down with her dear friend and soul sister, Shannon Amberg, for a deep dive into what it really looks like to take up more space - physically, emotionally, and energetically - through strength training.

Together, they unpack Shannon’s transformative journey from a naturally lean frame to intentionally building muscle mass over the past few years. This isn’t just a story about gains, it’s a reclamation of self-worth, nourishment, and reverence for the body. Shannon shares how lifting heavy became her most profound expression of self-love and how the process challenged old narratives around femininity, aesthetics, and worth.

About Shannon Amberg:

Trained as a scientist and educator, Shannon spent 10 years in academia as a professor of human dimensions of natural resources. Also a natural-born intuitive and empath, she left academia in 2017 to pursue her passion for quantum metaphysics and helping people heal through mental, emotional, physical, and spiritual hardships. Walking between the worlds of science and spirit, Shannon sees the world around her as a continuous gift of lessons for soul growth. Her journey in strength training is not only based on the understanding that “moving your body moves the energy,” but more importantly that care for our physical container is an incredibly devout act of self-love; coming home to our self and spirit, and honoring the container that carries it through our life for us.

💬 Big Topics Covered:

• Women’s strength training and muscle-building
• Body image, self-worth, and taking up space
• Nutrition and protein intake for muscle growth
• Shifting from aesthetics to embodiment and empowerment
• Overcoming fitness plateaus and building consistency
• The energetic and spiritual lens on movement and training

✅ 5 Actionable Takeaways:

1. Prioritize Nutrition: You can’t build muscle if you’re undereating. Women need more protein than we think! Aim for 100–170g daily to support growth and recovery, especially with age.
2. Shift Your Mindset from Aesthetics to Self-Love: Instead of training for a certain look, train to honor and strengthen your body. Muscle is beautiful, functional, and empowering.
3. Commit to Consistency: Building strength is a long-haul journey: it happens over years, not weeks. Show up consistently, and trust the process.
4. Raise Your Personal Floor: Create non-negotiables around movement. Whether you feel motivated or not, keep showing up for yourself. The reps you don’t want to do often lead to the most growth.
5. Practice Body Reverence: Your body is not a project to perfect, it’s a sacred vessel. Train it, feed it, and love it like the powerful vehicle for your soul that it is.

🔗 Connect with Shannon:

• Instagram: @jedi.training.for.girls
• Instagram: @gratitudemaven
• Website: yourmetamorphosis1111.com

🧡 Final Words:

Shannon’s story is a powerful reminder that building strength isn’t just about what your body looks like, it’s about what it can do, how it can hold you, and how it can become a place of safety, empowerment, and love. This conversation is for every woman who’s ready to take up more space and come home to herself in the process.

✨ If this episode resonated, share it with a friend, tag us on Instagram, or leave a review! And don’t forget to hit “subscribe” to keep sipping on more wisdom, wellness, and woo right here on Coffee Talk with Lina Midla.

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Are we living our lives—or just scrolling through them?

Episode Summary

In this pour-over solo episode, Lina invites you to gently wake up to the ways technology is stealing your presence, scattering your attention, and dimming the depth of your everyday moments. With warmth, honesty, and a few personal confessions (hello, nighttime phone grab and mom guilt), she explores what it means to fully show up for your life, your people, and yourself.

You’ll hear about:

• The sneaky ways tech agitates our nervous system and lowers brain function
• What we’re accidentally modeling for our kids (yikes—and also, let’s fix it)
• Why our best ideas happen in the shower
• How a landline became one of the best boundary tools in Lina’s household
• The practice of choosing slowness, boredom, and presence on purpose

Plus, Lina shares simple, actionable ways to start reclaiming your attention—no shame, just grace and choice.

Whether you’re a busy mom, wellness coach, or just someone who needs a reminder to be here, this one’s for you. Because life doesn’t live in your phone. It lives in the pauses, the presence, and the people right in front of you.

🔔 Takeaways & Tiny Experiments:

• Set a phone-free time block each day
• Try a tech-free Sunday (or even just a few hours!)
• Communicate your boundaries around text, calls, and responses
• Replace “reach for your phone” with “reach for your breath”

🎧 Loved this episode?

Share it with a friend, subscribe so you never miss a pour-over, and leave a review if it resonated. Every listen helps spread the mission of limitless living through presence, breath, and intentional action.

Episode Summary:

In this eye-opening conversation, Lina Midla chats with her mentor and DVRT expert, Cory Cripe, about the myths of core training. They unpack why six-pack-focused workouts miss the mark, how traditional ab exercises like crunches can actually cause more harm than good, and what it really means to train your core.

Cory shares his journey from “chubby kid” to fitness leader, how he discovered Dynamic Variable Resistance Training (DVRT), and the game-changing role of hands and feet in stabilizing the body. Lina and Cory also break down functional strength, motor control, and how core stability affects real-life movement—especially for clients struggling with back pain, postpartum recovery, or poor posture.

You’ll Learn:

• Why your core isn’t just your abs—it’s a network of 35 muscles working together
• The difference between stability and balance (and why it matters)
• How every movement can be a core exercise when done right
• Why “strong hands and strong feet” is one of the best cues for core activation
• Why it’s time to let go of old-school ab workouts and embrace functional movement

👨‍🏫 About Cory Cripe:

Cory Cripe is the owner of Fitness Lying Down in La Crosse, Wisconsin, and a passionate advocate for sustainable strength training through the DVRT system. With a BS in Exercise & Sport Science from UW-La Crosse and over 20 years of experience across nearly every facet of the fitness industry, Cory blends science, faith, and fun to help people move better and live stronger.

Since founding FLD in 2014, he’s helped countless individuals grow stronger, move better, and feel more confident through a thoughtful, playful, and deeply intentional training approach.

Beyond the gym, Cory is a proud husband and father of three, a practicing Catholic, a guitarist-in-training, and someone who finds joy in both movement and stillness—whether in nature, at church, or connecting with his community.

📲 Connect with Cory + Fitness Lying Down:

• Website: fitnesslyingdown.com
• Instagram: @fitnesslyingdown
• Facebook: Fitness Lying Down
• YouTube: Fitness Lying Down on YouTube
• Podcast: The Fitness Lying Down Podcast (search on your favorite platform!)

✨ Follow Lina:

• Instagram: @limitlesswithlina
• Website: limitlesswithlina.com
• Podcast: Coffee Talk with Lina Midla: Wellness, Wisdom, and Woo (available wherever you listen!)

Episode Type: Solo

Host: Lina Midla

Tagline: Cultivating resilience to help you unleash YOUR LIMITLESS POTENTIAL

☕ Episode Summary:

In this solo Pour-Over episode, Lina explores the powerful practice of celebrating tiny triumphs and how it can rewire your brain for joy, motivation, and presence. If you've ever ended the day focused on what you didn't do, this episode is your invitation to shift your lens, reclaim your wins, and start noticing the little glimmers all around you.

You’ll learn about:

• The science behind negativity bias and why our brains tend to focus on what went wrong
• How to create a simple yet powerful Joy Journal that boosts confidence and motivation
• The magic of glimmers and how they can reset your nervous system in seconds
• Why gratitude is the secret ingredient to rewiring your mindset

This episode blends brain science with soulful reflection—and gives you practical tools to start celebrating the little wins that build big change.

🧠 Mentioned in This Episode:

📚 Study: "Bad Is Stronger Than Good" by Baumeister et al. (2001)

Read it here: https://doi.org/10.1037/1089-2680.5.4.323

📝 Joy Journal tips

💫 Glimmer-spotting practices

🧘 Breathwork and gratitude ideas

💡 Action Steps:

1. Start your Joy Journal tonight—just jot down 3 tiny triumphs before bed.
2. Look for glimmers today. Pause, breathe, and soak in the good.
3. Share your favorite tiny win with Lina! Tag her on Instagram @LinaMidla or send a message.

🔁 Connect with Lina:

✨ Instagram: @LinaMidla

🌐 Website: www.limitlesswithlina.com

📧 Work with Lina: coaching, breathwork, cold immersion + more

If you enjoyed this episode, don't forget to follow, rate, and review Coffee Talk with Lina Midla wherever you listen. And share this episode with someone who could use a little more joy today 💖

Episode Summary:

In this episode of Coffee Talk with Lina Midla, I sit down with Dr. Amy Robinson, a pelvic floor physical therapist, to dive deep into a topic that impacts so many women—but is rarely talked about. We explore why pelvic floor health is essential, common issues like incontinence, pelvic pain, and prolapse, and why just doing Kegels isn’t the solution for everyone.

Dr. Amy shares her journey into pelvic health, the importance of functional movement and strength training (yes, including heavy lifting!), and how pelvic floor therapy can support women through pregnancy, postpartum, perimenopause, and beyond. We also discuss how emotional trauma can manifest in the pelvic floor and why a holistic, whole-body approach is key to healing.

If you’ve ever dealt with tailbone pain, leakage, painful sex, or just want to optimize your core strength from the inside out, this episode is packed with insights you don’t want to miss!

Topics We Cover:

🔹 What the pelvic floor is and why it matters for everyone (yes, even men and teens!)

🔹 Common pelvic floor dysfunctions & how they show up in daily life

🔹 Why traditional Kegels aren’t always the answer

🔹 How perimenopause and menopause impact pelvic health

🔹 The role of emotional trauma and stress in pelvic floor dysfunction

🔹 How to choose a qualified pelvic floor therapist

🔹 Practical tips for maintaining a strong, functional pelvic floor

More About Dr. Amy Robinson

Dr. Amy Robinson has been practicing for 29 years, with 27 years focusing on pelvic health.  She

opened Restore Your Core PT in 2016 after becoming increasingly frustrated with the

insurance-driven healthcare system. Patients deserve the care they need, not what insurance

dictates.

Dr. Amy’s goal in opening a boutique practice was to provide patients with a calming and

comfortable environment, allowing for one-on-one care delivered by a physical therapist

specializing in pelvic health with 100% price transparency.  RYC PT has a phenomenal team of

seven highly experienced pelvic physical therapists who provide exceptional whole-body care.

Our doctors are functionally minded and tailor treatments to each individual patient. RYC PT has three locations: Carmel, West Carmel/Zionsville, and Greenwood.

Connect with Dr. Amy Robinson:

📍 IG: @restoreyourcorept

FB: https://www.facebook.com/restoreyourcorept/

Website: www.restoreyourcorept.com

SPECIAL DEAL FOR PODCAST LISTENERS!

Use code LIMITLESS for $50 off of a 90-minute evaluation or $25 off of a 60-minute evaluation

Let’s Stay Connected!

💬 Love this episode? Share it with a friend who needs to hear it!

📩 Have a question or topic request? DM me on Instagram @LIMITLESSwithLina

🎙️ Don’t forget to subscribe & leave a review—it helps others find the show!

Listen now & start prioritizing your pelvic health today! 🚀✨

Hey friend, I’m so excited you’re here! Before we dive into all the juicy conversations, actionable tools, and transformative insights coming your way, this quick episode is your introduction to Coffee Talk with Lina Midla.

☕ What You’ll Get From This Podcast:

• Conversations with experts in fitness, wellness, alternative healing, and spirituality
• Guided breathwork, movement tips, meditations, and mindset shifts
• Practical tools to help you feel stronger, more energized, and more like yourself again

💫 Who This Podcast Is For:

If you’re a woman with a full life who’s ready to prioritize your wellness, build resilience, and explore new ways to move, breathe, and grow—you’re in the right place!

🎧 What’s Next?

The first official episode drops soon, and we’re kicking things off with a must-listen conversation about pelvic floor health in perimenopause.

✅ How to Support the Show:

• Hit follow or subscribe so you never miss an episode
• Leave a quick rating & review to help more women find this show
• Share this episode with a friend who could use some extra wellness inspiration
• Come hang out with me on Instagram: @limitlesswithlina

Until next time—breathe deep, move well, and remember: YOU, my friend, are LIMITLESS. 💫