Episode Title: Nourishing Through Perimenopause: Science-Backed Strategies for Women with Megan the Trainer

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 Title: High Intensity Interval Living. Focus, Recovery & Reclaiming Your Energy

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.

• 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

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

• 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

• 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 Title: Designing Your Space: Creating a Home That Reflects You (with Angela King, Interior Designer & Founder of Eleven 18 Design)

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?

Episode Title:

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.

• 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

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.

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

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...

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.

• 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.

Friends Don’t Let Friends Ab Crunch: The Truth About Real Core Training with Cory Cripe

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

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.

• 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!)

• 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

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.

📚 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

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.

✨ 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 💖