Training Example: Nourish Move Love – Review the Data, Give Your Score & Compare to the Real AI Evaluation

[H2] Train Inside The NML App
Built for the women trying to do it all. I know what it feels like to want to get stronger but not have hours to figure it out. The NML App makes fitness simple: Show up. Press Play.
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[H3] 100% Ad-Free Training
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[H3] Community Chat Pods
Connect with women in similar seasons of life for support, accountability, and daily encouragement.

[H3] Livestream Workouts
Join Lindsey for live workouts with real-time coaching, or train anytime with on-demand replays.

[H3] Monthly Programs
Follow clear monthly or weekly training plans so you always know what workout to do next.

[H3] Real-Time Coaching
Get instant personalized guidance from Lindsey AI—your built-in coach for answers, motivation, and support.

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Gain exclusive access to member-only experiences like expert Q&As and the annual NML Games training event.

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[H2] Trusted By 1M+ People Wordwide

[IMG: - Samantha]

I love Lindsey’s positivity and how fun yet challenging her workouts are.
One major win is healing my diastasis recti by following your post-partem program! I am so thankful for Lindsey.
– Samantha

[IMG: - Tracey]

I started NML because I wanted something I could actually stick with.
I started NML because I wanted something I could actually stick with. The structure makes sense. The coaching feels encouraging. I don’t feel like I’m constantly trying to catch up. I finally feel supported.
– Tracey

[IMG: - Caitlin]

I’ve gone through 2 pregnancies and postpartum with NML.
I’m in the best shape I’ve ever been in, the strength gains and convenient home workouts that are short but effective keep me coming back for more.
– Caitlin

[IMG: - Hope]

I’m now the strongest I’ve ever been.
I’ve been doing NML since 2016 through marriage, miscarriages, four babies, injuries, and postpartum, knee injuries and I’m now the strongest I’ve ever been.
– Hope

[IMG: - Elisha]

I have completed all your programs multiple times.
I am stronger and more confident and capable than I ever was in my 20s and early 30s. I’m turning 46 this year and do pushups from toes and am working on unassisted consecutive pull ups!
– Elisha

[IMG: - Kelsey]

I found myself dealing with health issues due to extra weight and lack of activity, and I knew I had to make a change.
Lindsey was a life changer. Last year I completed 507 workouts with NML! I’ve even dragged my husband into workouts and he finally completed Athlete 25 with me! He’s along for this journey as well, and I couldn’t be happier.
– Kelsey

[IMG: - Tina]

I am 73 years old and began my NML journey as a member in 2024.
My strength is returning and I even see some improved muscle tone. Now my two of my granddaughters join me for the live workouts!
– Tina

[IMG: - Esthela]

My nutritionist told me I was at high risk of having diabetes and was overweight.
I found NML and the rest is history. Now I’m 27 and the healthiest I’ve ever been, I can do so many things I never thought myself capable of accomplishing.
– Esthela

[IMG: - Ronke]

I started with 10 lbs I’m almost up to 30 lbs from Lindsey and Rachel’s push!!
I love the hype giving from NML to be stronger and have a purpose to be healthy for me and my family.
– Ronke

[IMG: - Cindy]

I have had so many injuries in my 61 years but as a PTA know how important it is to keep exercising.
Love all the functional movements. Not only that but I have also improved my bone density in the last two years!! Feeling stronger everyday.
– Cindy

[IMG: - Bhavnit]

There are tons of wins but the one that I am most proud of is my consistency.
I started with 10 lbs weights and now I do deadlifts with 25 lbs weights. I don’t have to think which workout to do I just switch to the NML channel and just do the workout of the day.
– Bhavnit

[IMG: - Samantha]

I love Lindsey’s positivity and how fun yet challenging her workouts are.
One major win is healing my diastasis recti by following your post-partem program! I am so thankful for Lindsey.
– Samantha

[IMG: - Tracey]

I started NML because I wanted something I could actually stick with.
I started NML because I wanted something I could actually stick with. The structure makes sense. The coaching feels encouraging. I don’t feel like I’m constantly trying to catch up. I finally feel supported.
– Tracey

[IMG: - Caitlin]

I’ve gone through 2 pregnancies and postpartum with NML.
I’m in the best shape I’ve ever been in, the strength gains and convenient home workouts that are short but effective keep me coming back for more.
– Caitlin

[IMG: - Hope]

I’m now the strongest I’ve ever been.
I’ve been doing NML since 2016 through marriage, miscarriages, four babies, injuries, and postpartum, knee injuries and I’m now the strongest I’ve ever been.
– Hope

[IMG: - Elisha]

I have completed all your programs multiple times.
I am stronger and more confident and capable than I ever was in my 20s and early 30s. I’m turning 46 this year and do pushups from toes and am working on unassisted consecutive pull ups!
– Elisha

[IMG: - Kelsey]

I found myself dealing with health issues due to extra weight and lack of activity, and I knew I had to make a change.
Lindsey was a life changer. Last year I completed 507 workouts with NML! I’ve even dragged my husband into workouts and he finally completed Athlete 25 with me! He’s along for this journey as well, and I couldn’t be happier.
– Kelsey

[IMG: - Tina]

I am 73 years old and began my NML journey as a member in 2024.
My strength is returning and I even see some improved muscle tone. Now my two of my granddaughters join me for the live workouts!
– Tina

[IMG: - Esthela]

My nutritionist told me I was at high risk of having diabetes and was overweight.
I found NML and the rest is history. Now I’m 27 and the healthiest I’ve ever been, I can do so many things I never thought myself capable of accomplishing.
– Esthela

[IMG: - Ronke]

I started with 10 lbs I’m almost up to 30 lbs from Lindsey and Rachel’s push!!
I love the hype giving from NML to be stronger and have a purpose to be healthy for me and my family.
– Ronke

[IMG: - Cindy]

I have had so many injuries in my 61 years but as a PTA know how important it is to keep exercising.
Love all the functional movements. Not only that but I have also improved my bone density in the last two years!! Feeling stronger everyday.
– Cindy

[IMG: - Bhavnit]

There are tons of wins but the one that I am most proud of is my consistency.
I started with 10 lbs weights and now I do deadlifts with 25 lbs weights. I don’t have to think which workout to do I just switch to the NML channel and just do the workout of the day.
– Bhavnit

Join Today and Feel Strong

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20 NEW Workouts • Exclusive Burn-Outs • 6 Structured Weeks • Only Inside the NML App • 20 NEW Workouts • Exclusive Burn-Outs • 6 Structured Weeks • Only Inside the NML App   •
20 NEW Workouts • Exclusive Burn-Outs • 6 Structured Weeks • Only Inside the NML App • 20 NEW Workouts • Exclusive Burn-Outs • 6 Structured Weeks • Only Inside the NML App   •

[H2] Structured programs that get results

[IMG: Strength]
Strength

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Pilates

[IMG: HIIT]
HIIT

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Prenatal

[IMG: Postpartum]
Postpartum

[IMG: Beginner]
Beginner

[IMG: Mobility]
Mobility

[IMG: Abs & Core]
Abs & Core

[IMG: Strength]
Strength

[IMG: Pilates]
Pilates

[IMG: HIIT]
HIIT

[IMG: Prenatal]
Prenatal

[IMG: Postpartum]
Postpartum

[IMG: Beginner]
Beginner

[IMG: Mobility]
Mobility

[IMG: Abs & Core]
Abs & Core

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[H2] Ask Lindsey.ai Anything
Get personal coaching with Lindsey.ai. Ask her anything and get instant, personalized answers to customize your health and fitness journey to your needs.
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[H2] Sign up for your best year ever.

Save $69!

[H3] Annual Membership

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30-Day Money Back Guarantee
$289.99 Billed Annually – Cancel Anytime
start today

[H3] Monthly Membership

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Billed Monthly – Cancel Anytime
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Eligible for HSA/FSA reimbursement with ; apply before purchase or on the same day. Letter of medical necessity cannot be backdated.
Prices are shown in $USD. If outside U.S., your exchange rate will apply.

[H2] All you have to do is show up and press play.
[H3] You need something that fits your real life. The busy days. The messy days. The tired days. That’s what I built this for.
After 15 years as a fitness trainer, creating programs that have helped millions of women build strength at home, I created the app I wish existed. All of my workout programs, and coaching, designed to help you see real results, in one place.
LINDSEY’S CREDENTIALS:
NASM Certified Personal Trainer
ACE Certified Group Fitness Instructor
PROnatal Certified Pre-and-Postnatal Fitness
Functional Strength Coach | Mobility
Barre | Prenatal Yoga
Women’s Fitness Specialist | Menopause
Fitness Nutrition Specialist

[H2] FAQ

Who is the NML app for?

The NML app is built for busy women who want to build strength that actually fits into motherhood, work, and everything in between.
It’s your go-to for effective workouts, structured programs, and monthly plans that take the guesswork out. But more than that, it’s a community. The NML app is a space where women show up, stay consistent, celebrate wins, and support each other along the way.
Whether you’re squeezing in 20 minutes during naptime or getting up early before the day starts, the app is designed to support that kind of flexibility while keeping you accountable and motivated.

What equipment do I need?

NML workouts typically require a set of dumbbells. Optional equipment includes: a pull-up bar, mini loop resistance bands, and a bench/box. If you’re a beginner, I recommend starting with 5-10% of your body weight per dumbbell. That’s about 8-15 lbs if you weigh 150 lbs. Increase gradually as your form and confidence improve.

What devices does the NML app work on?

The NML app works on iOS (Apple App Store) and Android (Google Play Store) smartphones and tablets, requiring iOS 9.3.5+ or Android 5.0+.

Can I use it on my TV?

You cannot install the NML app directly on a TV. However, for iOS, you can use AirPlay to stream from the NML app to your TV, provided you have a compatible setup. For Android, you should use Google Cast (Chromecast) or Miracast to mirror your screen or cast video directly to your television.

How is this different from Lindsey’s free YouTube workouts or $5.99/month YouTube membership?

YouTube is a great way to follow along with workouts, but the NML app is a full training experience built for consistency, structure, and support.
With the NML app, you get everything in one place, plus tools that help you actually stay consistent and see progress:
Stream on all devices
On-demand workout classes
100% ad-free training
Structured monthly programs + guided challenges
Progress tracking so you can see your results over time
Interactive community + chat pods for accountability and support
Early access + extended programming
Live workouts + Q&As
Exclusive access to Lindsey + Team NML
Ask Lindsey AI for quick support anytime
The $5.99/month YouTube membership includes:
Stream on all devices
On-demand workout classes
Bottom line: YouTube gives you workouts. The NML app helps you stay consistent, track progress, and actually see long-term results.

I already follow the programs on your website. Why do I need the app?

The app is one centralized place for everything, including signature programs, tracking your progress, and connecting with the NML community.
What you’re really getting is accountability and tracking built into the experience. You can log your workouts, see your progress over time in one view, and connect with other women doing the same thing you’re doing. At 5 a.m. before a shift, being ready to go – and seeing your progress – often matters more than a new workout.

Is the app beginner friendly?

Yes, absolutely. The app is built for everyone, from total beginners to people who’ve been training for years.
Every workout includes built-in modifications. You’re not watching me do something and then scrambling to figure out how to make it work for you. The modifications are filmed and coached right alongside me, so you pick your level and go.
Plus, the app organizes everything so you know exactly which workouts to do each month and you can track your progress as you go.

How much time do I need each day?

Most NML workouts are designed to take 20-30 minutes.
The NML app includes workouts ranging from 5-40 minutes, so you can choose the length that fits your schedule each day. The goal isn’t to spend hours working out; it’s to be consistent. These workouts are built to be efficient, effective, and easy to fit into your real life.

How do I apply for HSA/FSA reimbursement?

HSA/FSA reimbursement may be available for eligible members through TrueMed.
Complete a brief clinical intake and if approved, you’ll receive a Letter of Medical Necessity (LMN) to submit with your receipt for reimbursement.
Individual eligibility is based on the clinical intake and review by an independent, licensed provider. Your LMN date is based on when you complete the intake and can’t be backdated.
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[IMG: woman performing a lateral lunge in a hiit workout]

[H3] 10-Minute HIIT Workout (Full Body)

[H3] Max 20: Functional Training Program (PDF)

[IMG: woman holding one dumbbell racked at her shoulder in a functional strength training workout]

[H3] Functional Strength Training

[IMG: Woman performing clamshell exercise as example of SI joint pain exercises]

[H3] 13 of the Best Hip Abduction Exercises

[IMG: A woman in a read workout outfit lifting a kettlebell over her head in a 20 minute beginner kettlebell workout.]

[H3] 20-Minute Beginner Kettlebell Workout

[IMG: two women doing weighted side plankes on a black mat]

[H3] 17 Plank Variations to Strengthen Your Core

[IMG: woman performing an advanced side plank and leg lift in a mat pilates workout]

[H3] Barre vs. Pilates: What’s the Difference?

[IMG: woman doing a jumping leg lift]

[H3] 5-Minute Running Warm-Up

[IMG: Woman doing a leg lift on a yoga mat.]

[H3] 15-Minute Mat Pilates

[IMG: woman performing an oblique crunch and leg lift in a pilates core workout]

[H3] Benefits of Pilates: What It’s Good For

[IMG: woman performing a bicycle crunch in a no equipment quick home ab workout]

[H3] 7-Minute Quick Ab Workout

[IMG: woman performing pull up as part of murph challenge]

[H3] The Murph Workout: What It Is and How to Do It

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[H2] Most Popular Workout Plans

[IMG: post featured image]

[H3] 4-30-10 Method

[IMG: post featured image]

[H3] Beginner Workout Plan (30-Day Routine)

[IMG: post featured image]

[H3] “3-2-8” Pilates/Barre + Strength Workout Plan (2 Weeks)

[H2] Signature Programs

[H3] Max 20: Functional Training Program (PDF)

[IMG: Woman and man performing dumbbell exercise as part of athletic training program]

[H3] Athlete Workout Program (Athlete 25)

[IMG: Woman holding dumbbell at shoulders as part of progressive overload workout plan]

[H3] Progressive Overload Workout Plan (Overload 30)

[IMG: woman flexing with text overlay describing dumbbell workout plan]

[H3] Dumbbell Workout Plan PDF (Perform 20)

[IMG: woman performing shoulder press as part of muscle building workout plan]

[H3] Build 30: Muscle Building Workout Plan

[IMG: woman flexing with text overlay describing MetCon program]

[H3] MetCon 100: Metabolic Conditioning Program

[IMG: Woman performing standing crunch]

[H3] Stronger 25: Strength Training Program

[IMG: woman performing dumbbell squat as part of split training workout plan]

[H3] SplitStrong 35: 2-Week Workout Program (FREE)

[IMG: Woman holding dumbbell near face as part of functional strength program]

[H3] Strong 20: Functional Strength Training Program

[IMG: woman performing bodyweight workout with zero 30 overlaid]

[H3] Zero30: Bodyweight Workout Plan (FREE)

[IMG: WOMAN PERFORMING HIIT EXERCISE]

[H3] HIITStrong 35: 2-Week Full Body Workout Plan (FREE!)

[H2] 7 Day Workout Plans

[IMG: Woman performing standing ab exercise as part of 4 day workout split]

[H3] 4-Day Workout Split (The Best Weekly Strength Training Plan for Women)

[IMG: woman flexing after completing hypertrophy workout plan at home]

[H3] 7-Day Hypertrophy Workout Plan

[IMG: 43010 workout method cover image with woman performing tricep kickback exercise]

[H3] 4-30-10 Method

[IMG: Woman performing lateral squat as part of weekly workout plan]

[H3] Weekly Workout Schedule for Women

[IMG: Image of woman performing a dumbbell squat with text overlay saying 5 day workout split]

[H3] 5-Day Workout Split (With YouTube Videos)

[IMG: Free Weekly Workout Plan]

[H3] 7-Day Workout Plan (30 Minutes Each Day)

[IMG: Woman performing barre exercise as part of 321 method workout plan]

[H3] 3-2-1 Method Workout Plan (Free PDF Download)

[IMG: woman holding dumbbell at chest]

[H3] 5 Best Ab Workouts with Weights (5-Day Ab Challenge)

[H3] 3-Day Workout Split (PDF Guide)

[IMG: woman performing cardio exercise as part of 4-1-1 method workout plan]

[H3] 4-1-1 Method Workout Plan (Free PDF Download)

[IMG: woman performing mobility exercise as part of deload week routine]

[H3] 7-Day Deload Week (Workout Plan PDF)

[H3] 7-Day Ab Challenge (No Equipment)

[H2] 14 Day Workout Plans

[H3] Max 20: Functional Training Program (PDF)

[IMG: woman performing plie as part of pilates challenge]

[H3] 2-Week Barre and Pilates Challenge

[IMG: Woman with dumbbell at shoulder as part of hybrid training program]

[H3] 2-Week Hybrid Strength Training Plan

[IMG: Woman and man performing dumbbell exercise as part of athletic training program]

[H3] Athlete Workout Program (Athlete 25)

[IMG: woman flexing with a dumbbell in a feature image for a 2 week workout plan]

[H3] 2-Week Exercise and Meal Plan #21

[IMG: 328 pilates barre method cover image with woman performing pilates exercise]

[H3] “3-2-8” Pilates/Barre + Strength Workout Plan (2 Weeks)

[IMG: Woman holding dumbbell at shoulders as part of progressive overload workout plan]

[H3] Progressive Overload Workout Plan (Overload 30)

[IMG: woman flexing in a feature image for a 2 week workout plan]

[H3] 2-Week Fitness Plan and Meal Plan #20

[IMG: woman flexing with text overlay describing dumbbell workout plan]

[H3] Dumbbell Workout Plan PDF (Perform 20)

[IMG: woman performing exercise as part of home workout meal plan challenge]

[H3] 2-Week Workout and Meal Plan #19

[IMG: woman performing bicep curl as part of home workout plan and meal plan]

[H3] 2-Week Workout Plan and Meal Plan #18

[IMG: woman performing shoulder press as part of muscle building workout plan]

[H3] Build 30: Muscle Building Workout Plan

[IMG: Strength training for runners workout plan]

[H3] 2-Week Strength + Running Workout Plan (Strength Training for Runners)

[IMG: woman performing low squat as part of 14 day workout challenge]

[H3] 2-Week Workout Plan #17 (with Healthy Meal Plan)

[IMG: Woman performing uneven dumbbell squat as part of 2 week workout challenge]

[H3] 14-Day Challenge #16 (Workout and Meal Plan)

[IMG: woman flexing with text overlay describing MetCon program]

[H3] MetCon 100: Metabolic Conditioning Program

[IMG: Workout and meal plan cover image]

[H3] 14-Day Challenge #15 (Workout and Meal Plan)

[IMG: Woman performing standing crunch]

[H3] Stronger 25: Strength Training Program

[IMG: Woman performing lateral squat with text overlay describing 2 week fitness challenge #14]

[H3] 14-Day Challenge #14 (Workout + Meal Plan)

[IMG: woman performing dumbbell squat as part of split training workout plan]

[H3] SplitStrong 35: 2-Week Workout Program (FREE)

[IMG: woman performing shoulder raise as part of 14 day workout challenge]

[H3] 14-Day Challenge #13 (Workout + Meal Plan)

[IMG: Woman holding dumbbell near face as part of functional strength program]

[H3] Strong 20: Functional Strength Training Program

[IMG: 2 Week Challenge #12 cover image graphic]

[H3] 14-Day Challenge #12 (YouTube Workouts)

[IMG: woman performing bodyweight workout with zero 30 overlaid]

[H3] Zero30: Bodyweight Workout Plan (FREE)

[IMG: graphic showing 3 different exercises with text overlay]

[H3] 14-Day Challenge #11 (Workout + Meal Plan)

[IMG: WOMAN PERFORMING HIIT EXERCISE]

[H3] HIITStrong 35: 2-Week Full Body Workout Plan (FREE!)

[IMG: 14 Day Challenge 10 | full body workout plan]

[H3] 14-Day Challenge #10 (Full Body Workout Plan)

[IMG: Home Workout Plan graphic]

[H3] 14-Day Challenge #9 (Workout and Meal Plan)

[IMG: Strength and Running Workout Plan]

[H3] 2-Week Strength Training + Running Workout Plan

[IMG: 2 week workout challenge and meal plan]

[H3] 2-Week Workout Plan #8 (Free Meal Plan Included!)

[IMG: spring break workout challenge]

[H3] 14-Day Challenge #7 (30 Minutes a Day)

[IMG: Best Workout Challenge At Home]

[H3] 14-Day Challenge #6 (Free Workout Plan)

[IMG: 2 Week Shred Cover Image]

[H3] 14 Day Challenge + 2 Week Workout Plan #5

[IMG: 2 Week Shred | 14 Day Challenge]

[H3] 14-Day Challenge (Home Workout Plan #4)

[IMG: 14 Day Workout Challenge part 3]

[H3] 14-Day Challenge (Home Workout Plan #3)

[IMG: 14 Day Challenge | full body workout]

[H3] 14-Day Challenge (Free Workout Plan #2)

[IMG: 14 Day Challenge | 14 Day Workout Challenge]

[H3] 14 Day Workout Challenge + Full Body Workout Plan #1

[H2] 30 Day Workout Plans

[IMG: Beginner Workout plan bodyweight exercise example]

[H3] Beginner Workout Plan (30-Day Routine)

[IMG: Woman performing dumbbell halo as part of ab challenge]

[H3] 30 Day Ab Challenge

[IMG: 4 Week Challenge #8]

[H3] 4-Week Workout Plan #8 (FREE Workout Program for Women)

[IMG: Woman performing a squat with a dumbbell as part of four week workout plan]

[H3] 4-Week Workout Plan #10 (with Healthy Meal Plan)

[IMG: Third trimester pregnancy workout plan hero image featuring a pregnant woman performing a bicep flex]

[H3] Third Trimester Workout Plan

[IMG: Image of pregnant woman flexing her bicep with text overlay describing second trimester pregnancy workout plan]

[H3] Second Trimester Workout Plan

[IMG: first trimester workouts for pregnancy]

[H3] First Trimester Workout Plan

[IMG: 30 Day Home Workout Plan]

[H3] 30 Day Home Workout Plan #5 | Advanced

[IMG: 4 Week Challenge #9]

[H3] 4-Week Workout Plan #9 (with Healthy Eating Meal Plan)

[IMG: Home Workout Plan Banner Image]

[H3] 30 Day Home Workout Plan #1

[IMG: Free 4 Week Workout Challenge and Meal Plan]

[H3] 4-Week Workout Plan #7 (Free Meal Plan Included)

[IMG: 30 Day Workout Plan]

[H3] 30 Day Workout Plan #6

[IMG: Advanced Workout Plan]

[H3] 30 Day Strength + HIIT Workout Plan #2 | Advanced

[IMG: advanced workout calendar for summer]

[H3] 30 Day Workout Calendar #3 | Advanced

[IMG: Workout Calendar | 30 day workout challenge]

[H3] 30 Day Workout Calendar #4 | Advanced

[H2] 12 Week Workout Plans

[IMG: woman flexing to promote workout plan for women over 50 years old]

[H3] 12-Week Workout Plan for 50-Year-Old Women

[IMG: Woman performing bicep curl as part of 12 week workout challenge]

[H3] 12-Week Workout Program

[IMG: woman flexing after explaining winter arc rules and how to complete winter arc workout challenge]

[H3] Great Lock In/Winter Arc Rules 2025

[H2] Beginner Workout Plans

[IMG: Beginner Workout plan bodyweight exercise example]

[H3] Beginner Workout Plan (30-Day Routine)

[H3] 3-Day Workout Split (PDF Guide)

[H2] Pregnancy Workout Plans

[IMG: Pregnancy Workout Plans]

[H3] Free Pregnancy Workout Plan For Every Trimester

[IMG: Third trimester pregnancy workout plan hero image featuring a pregnant woman performing a bicep flex]

[H3] Third Trimester Workout Plan

[IMG: Image of pregnant woman flexing her bicep with text overlay describing second trimester pregnancy workout plan]

[H3] Second Trimester Workout Plan

[IMG: first trimester workouts for pregnancy]

[H3] First Trimester Workout Plan

[H2] Postpartum Workout Plans

[IMG: Postpartum Workout Plan | postpartum woman performing a lunge and bicep curl with dumbbells]

[H3] Postpartum Workout Plan (30-Day Program)

[IMG: Woman standing flexing abs]

[H3] Diastasis Recti Workout Plan (28-Day Program)