Podcasts by Category
If you are a woman in midlife who is looking for practical information on how to stay fit in perimenopause, menopause, and post-menopause, this is the show for you!
- Do you want to learn how to exercise in a way that not only makes you look and feel great today but also prepares you for the decades ahead?
- Do you want to learn how to start weight training in your 40s and 50s?
- Do you want to understand the hormonal changes that are going on in your body - with estrogen, progesterone, testosterone, and cortisol - and how those affect how you should be training?
Lynn has you covered!
40+ Fitness for Women Podcast is the fitness podcast for women in midlife focused on concrete tips and strategies for how to be fit and healthy today and maintain your quality of life in the decades ahead.
Host Lynn Sederlöf is a certified menopause fitness coach. And, as a 52-year-old post-menopausal woman, she knows first-hand what going through the midlife transition is like.
She has struggled with the hormonal changes including a rollercoaster ride through perimenopause and changes to her body composition that seemed to happen almost overnight.
Lynn has been there, and found the path out - and is here to share that with you. Midlife can be the best part of life - if you learn how to work with your body.
- 68 - #68: 8 Mistakes Stopping You from Getting 'Toned'
Send Lynn a message 😃One of the most common fitness goals for women over 40 is to 'tone up'. But often achieving that goal eludes them. Getting 'toned' requires two things: building muscle and losing fat. In episode #68, I share 8 of the most common mistakes I see women making that prevent them from achieving that 'toned' look they desire. Enjoy the show! Support the Show.MAY SPECIALS!! 💫NEW: If you've been lifting and want an effective program to follow, check out my group members...
Tue, 28 May 2024 - 67 - #67: Sprint Interval Training (SIT) | What it is & why it’s recommended for women over 40
Send Lynn a message 😃What is the best kind of cardio to be doing as a woman in perimenopause or post-menopause? Is it zone 2 cardio? HIIT sessions? Or should you be doing long steady-state sessions? The answer may surprise you: the recommendation for women in perimenopause and menopause is to do maximal high-intensity cardio called Sprint Interval Training (SIT). In this episode of 40+ Fitness for Women podcast, you'll learn: 🏃♀️ What Sprint Interval Training is🏃♀️ What the b...
Tue, 21 May 2024 - 66 - #66: How Our Bodies Change Fundamentally in Menopause
Send Lynn a message 😃Have you noticed changes in your body? Are your tried-and-tested diet and exercise routines not working anymore? Welcome to menopause.Menopause is not just about not getting your period anymore and hot flushes. The changes in your female hormones affect all parts of your body. It is a fundamental change. And it means that you need to change how you work with your new body. Listen to this episode of the podcast to learn more. Support the Show.MAY SPECIALS!! ...
Tue, 14 May 2024 - 65 - #65: How to STOP your metabolism from slowing down in midlife
Send Lynn a message 😃Have you heard that your metabolism slows down as you age, and that the extra weight is just something that you need to learn to live with?Well, that's just not true. There ARE things you can do to keep your metabolism running high, and in episode #65 of the 40+ Fitness for Women podcast, I break it down for you. x LynnCertified Menopause Fitness Coach Support the Show.MAY SPECIALS!! 💫NEW: If you've been lifting and want an effective program to follow, check ou...
Tue, 07 May 2024 - 64 - #64: How to Warm-Up and Cool-Down for Weight Lifting
Send Lynn a message 😃Most people warm up for weight training with 15 minutes of cardio and walk out of the gym without any kind of cool-down. There is a better way - and it will enable you to get more out of your session.Listen to this episode of the podcast to learn more. Resources mentioned in the episode: - Upper body warm-up before lifting weights (gentle mobility) >>- Lower body warm-up before lifting weights (gentle mobility) >> Support the Show.MAY SPECIALS!! 💫NEW: If...
Tue, 30 Apr 2024 - 63 - #63: Tips for Better Quality Sleep in Menopause
Send Lynn a message 😃Are you getting good sleep? Sleep is one of the cornerstones to thriving in midlife, and one of the biggest challenges for many women.😣That's why I devoted episode #63 of the podcast to this topic. In it, you'll learn: ✅ What the 3 stages of sleep are and why each is important✅ How to plan your training to support good sleep✅ Tips on eating & drinking to sleep better✅ Preparing your body for sleep✅ How to optimize your sleep environment✅ Supplements & me...
Tue, 23 Apr 2024 - 62 - #62: The Benefits of Tracking What You Eat
Send Lynn a message 😃In this episode, I share why I believe tracking what you eat can be extremely useful if you want to eat healthier and/or manage your weight. Enjoy the show! Support the Show.MAY SPECIALS!! 💫NEW: If you've been lifting and want an effective program to follow, check out my group membership >> (special offer for early joiners!) 40% off my Learn to Lift programs >> Ready to start lifting weights? Get started with my Learn to Lift Programs (at home ...
Tue, 16 Apr 2024 - 61 - #61: How to Safely Start Weight Training After Age 40
Send Lynn a message 😃Resources mentioned in the episode: Instagram reel of me carrying my tires >Strong for Summer 6-week group training program. Learn more >1:1 coaching with me. Learn more >One of the biggest concerns women have about starting weight training is safety. Understandably, they don't want to get hurt when lifting heavy things. In this episode, I discuss the things that you should keep in mind when getting started with weights when you are in midlife - even if...
Tue, 09 Apr 2024 - 60 - #60: How to Lose 10 lbs by Summer: My 6-point formula for fat loss
Send Lynn a message 😃Resources mentioned in the episode: My Learn to Lift courses >> Learn more about 1:1 coaching with me >>Episode #45: My 2-phased approach to getting in shape for summerEpisode #16: My fat loss journeyIt's spring, and as our thoughts turn to summer, many women are thinking about how to look and feel their best in more revealing summer clothing. Many will start trying to burn more calories by for example running, or restrict calories by starting a diet...
Tue, 02 Apr 2024 - 59 - #59: What it's Like to Work with a Personal Trainer & How to Choose the Perfect One for You
Send Lynn a message 😃Resources mentioned in the show:Interested in 1:1 coaching? More information here>About 5 years ago, a personal trainer who I was friends with asked me why I did not have a coach. At the time, I was very surprised by the question thinking why on earth would I need one?Fast forward 5 years, and I wish I had gotten one back then. But not just any coach. I wish I had had a coach who understood the changes my body was going through in menopause. It would have saved me...
Tue, 26 Mar 2024 - 58 - #58: How Often to Change Your Weight Training Program
Send Lynn a message 😃Resources mentioned in the episode: My Learn to Lift courses (for HOME or GYM) >Episode #42: 5 Ways to save time in your weight training sessionsEpisode #18: Progressive OverloadSo you've gotten yourself started weight training with a nice program that hits all your muscles and it's feeling good. But how long should you continue to follow that program? Or maybe it's better to do something different every week?Opinions vary on this one, and in this episode of ...
Tue, 19 Mar 2024 - 57 - #57: Cardio with Weights vs. Strength Training Why they are NOT the same!
Send Lynn a message 😃One of the biggest mistakes I made with my fitness in my 30s and 40s was believing that my gym's classes with weights would take care of my muscles. Boy was I wrong!When menopause hit, I lost ALL my muscle tone and started just looking 'blobby' - and it seemed to happen overnight!If only I'd realized that not all workouts with weights are created equal. In this episode of the podcast, I explain the three fundamental differences between what I've termed 'cardio w...
Tue, 12 Mar 2024 - 56 - #56: The 6 Biggest Fitness Mistakes Women over 40 Make
Send Lynn a message 😃As we go through menopause our bodies change in a significant way. That's why our favorite diet and exercise regimens stop working for us. But there is too little information out there about what women should be doing INSTEAD of all the cardio that they've been told to do all their lives. This episode discusses the 6 biggest mistakes women make with their fitness: 1️⃣ Allowing perfection to stand in the way of getting started2️⃣Dieting without strength trai...
Tue, 05 Mar 2024 - 55 - #55: How to Beat Weight Gain & Loss of Muscle in Midlife
Send Lynn a message 😃Start your transformation: My Strength training kick-starter programs (home & gym options) >Start 1:1 coaching with me >About this episode:I launched the podcast a year ago and never imagined it would be so well received. Clearly, there are a lot of women out there who are looking for answers to how to keep their bodies looking and feeling good in midlife and beyond. Many women over the age of 40 notice changes in their bodies: weight gain, fat redistr...
Tue, 27 Feb 2024 - 54 - #54: Perimenopause: What It Is & How I Survived It
Send Lynn a message 😃I get so many messages from women thanking me for increasing their awareness of perimenopause and I realized I've never really done an episode specifically on perimenopause. So here it is.In this episode, I go through what every woman should know about perimenopause. I also share my own crazy journey, and how I survived it.I hope this episode reaches you before you need it. x Lynn Support the Show.MAY SPECIALS!! 💫NEW: If you've been lifting and want an effective pro...
Tue, 20 Feb 2024 - 53 - #53: Aging on Your Own Terms: How to Stay Functional and Fierce
Send Lynn a message 😃One of the things that happens to a lot of us when we hit our 40s (and latest in our 50s) is that we start to realize that we're not going to be here forever, and we start to notice we are aging. And it can feel really scary. 😬I asked my followers what they fear most about aging, and here are some of the things they said: 😕 "Lack of mobility & being dependent"😕 "Scared of issues arising in my health due to aging."😕 "Not being able to live my life like I am u...
Tue, 13 Feb 2024 - 52 - #52: How to Lose Weight Without Exercising More (6 keys to successful fat loss)
Send Lynn a message 😃🏃♀️ You may have heard the expression that you can't outrun your fork. It's true. As I covered in the previous episode, burning calories to 'earn' your meals is not a strategy that works very well. 😬I have a different approach - one which does NOT require you to exercise more to burn more calories. In this episode, I explain how this approach to fat loss works. I share my top 6 tips for losing fat (not muscle): Have a WEEKLY calorie target, and ...
Tue, 06 Feb 2024 - 51 - #51: Earning your food with exercise - why burning calories does not work
Send Lynn a message 😃If you've been counting the calories you burn in your exercise activities and giving yourself permission to eat more or less based on that, then this episode is for you!Because more than likely, that method is not serving you - if maintaining a healthy bodyweight or losing weight is your goal. In this episode, Igo through the flaws of this type of strategy, and how harmful it can be to your relationship with food and exercise.You'll get answers to questions such as:&...
Tue, 30 Jan 2024 - 50 - #50: How to lift weights without getting "BULKY"
Send Lynn a message 😃A common concern I hear from Gen X women who are thinking about starting to lift weights is how to avoid getting bulky. And all over social media, all you hear is that 'Lifting weights won't make you bulky'. I disagree. Maybe it's a generational thing, but as a Gen Xer, I am more interested in looking firm, toned, and athletic rather than like a gym rat. No offense to those who want to maximize their muscle growth and who like that bodybuilder aestheti...
Tue, 23 Jan 2024 - 49 - #49: Why you need to lift HEAVY to build muscle & get toned - especially in perimenopause & menopause
Send Lynn a message 😃Resources mentioned in this episode: Group program registration > Get started with my Strength Training Kick-Starter >Reel showing slowing of reps >Weight training tracker >Simply lifting weights is not enough to get the benefits of resistance training. What?!? That's right. You need to be lifting heavy (for you). In this episode, I explain why. I cover the basics of muscle biology that everyone should know - if you're interested in getting and...
Tue, 16 Jan 2024 - 48 - #48: Benefits of Weight training in perimenopause and menopause
Send Lynn a message 😃🤔 Have you heard that weight training is only for "younger" people? Well, it's just not true. Weight training is for everyone! And if you're a woman in perimenopause or menopause, it's especially good for you! 😀In this episode, I go over the benefits of weight training from the point of view of women in perimenopause and beyond. You'll learn about: The health benefits of weight trainingHow lifting heavy can reverse aging in your body (I know it sounds ...
Tue, 09 Jan 2024 - 47 - #47: 5 Best New Year’s Resolutions to improve your fitness in 2024
Send Lynn a message 😃Resources mentioned in episode: Buy me a coffee to support the show > Self-study courses >Group program >Protein episodes: #10: PROTEIN: What you need to know to boost strength and fitness#32: How to get enough protein each dayAbout this episode:🥳 The new year is here! It's the perfect time to make start making some changes to your fitness habits - a clean slate. In this episode, I share my thoughts on the things that women in perimenopause an...
Tue, 02 Jan 2024 - 46 - #46: How to start lifting weights at home
Send Lynn a message 😃Resources mentioned in the episode: Get started at home with just dumbbells >>My favorite equipment (incl. adjustable dumbbells) >>Episode #11 - How to chose your starting weightsEpisode #18 - Progressive OverloadOne of the questions I hear a lot is: can you really start lifting weights at home and get results? The answer is a resounding 'YES!'In fact, about 90% of my clients lift weights at home, and it's also how I started my midlife weight training jou...
Tue, 26 Dec 2023 - 45 - #45: Getting in shape for summer starts NOW! (and how to do it using my 2-phased approach)
Send Lynn a message 😃Resources mentioned in the podcast:Group Program (kicks off Jan 2024): www.befitafter40.com/groupSelf-study courses: www.befitafter40.com/diyEpisodes discussing protein: Episode #32 and episode #10After over-indulging for the final weeks of the year, many plan to start the new year with a newfound determination to get in shape. While your first instinct may be to start a new diet and begin burning crazy amounts of calories, I have a different idea: one that will bett...
Tue, 19 Dec 2023 - 44 - #44: Staying on Track During the Holidays: Tips for avoiding holiday weight gain & losing progress with your weight training
Send Lynn a message 😃Mentioned in this episode: Join my group coaching program Jan 2024 >>In this episode:The holidays are here, and holiday parties, concerts, family events and just plain getting ready can really throw your daily habits and timetables into a tailspin. Two questions on many people's minds are: 🔅 How can I avoid putting on weight during the holidays?🔅 How can I stay on track with my weight training when I have less time?In this episode, I go through my top...
Tue, 12 Dec 2023 - 43 - #43: December Q&A | Am I making progress in my weight training? | What counts towards daily steps? | What happens in post-menopause?
Send Lynn a message 😃Resources mentioned in the episode: Sign up for the group program (pre-sale means savings & bonuses!) >Self-study courses >Episode #37 Menopause 101 - what every woman should know about perimenopause & menopause Episode #18 Progressive overloadIn this episode, I answer some frequently asked questions about menopause, weight training and counting steps. These are:1️⃣ What is post-menopause and what is going on with your hormones then?2️⃣ ...
Tue, 05 Dec 2023 - 42 - #42: 5 ways to save time in your weight training sessions
Send Lynn a message 😃Resources mentioned in the episode:Light mobility warm-up >>Download my free tracker >>Start training anytime with my DIY courses >>Join the January 2024 Group Program >>I know how it can be: you're super busy, and sometimes you just don't have the luxury of taking all the time in the world at the gym. I get it - I live that life too! 😅So I wanted to share five tips for saving time in your weight training sessions:Do an efficient warm-up: ligh...
Tue, 28 Nov 2023 - 41 - #41: Stress - why you should NOT ignore it in perimenopause & menopause
Send Lynn a message 😃🙄 You hear it ALL the time: you should manage your stress. Everyone is saying it. But nobody ever tells you WHY. 🤔In this episode of the podcast, I break it down for you: Why you may feel extra stressed in perimenopause & menopauseHow our capacity to handle stress changes in midlifeWhy chronic stress is bad idea in perimenopause & menopauseHow stress affects our health, body composition and quality of life!Practical ways to manage stress - including some...
Tue, 21 Nov 2023 - 40 - #40: Meal Prepping 101 (Benefits & how to get started)
Send Lynn a message 😃Resources mentioned in the episode: Self-study courses: Learn to Lift at Home & Learn to Lift at the Gym >>Meal prep is not just for people who want to lose weight (Though it's great for that!) it can really be good for anyone who has goals for improving their nutrition (eg. eating more protein or more fiber). And it can save a lot of time and stress during your busy week. In this week's episode, I go through: ✔ What is meal prep✔ Benefits of prepping ...
Tue, 14 Nov 2023 - 39 - #39: How to start lifting weights after 40 (& fit it into your busy life)
Send Lynn a message 😃Resources mentioned in the episode: Start weight training today with my self-study courses >> Download my free tracker >> Free guide: 5 Things you Need to Do to Build Muscle >> How to apply Progressive overload into your weight training: Episode #18Weight training after 40 is one of the best things you can do for your health and well-being both in the short-term and long-term. Lifting weight really is the fountain of youth ...
Tue, 07 Nov 2023 - 38 - #38: Mindset Shifts - the key to long-lasting results in weight loss & fitness
Send Lynn a message 😃Resources mentioned in the episode: Power Hour with Lynn: reach out via email to lynn@befitafter40.com to book a session. $127 (US Dollars)1-to-1 coaching: Apply for 1-to-1 coaching with Lynn >>About the episode:✨Studies of weight loss show that most people who lose weight gain it back within 1-3 years. 😬So how can you maintain your weight over the long term?👉Well, when they've studied why people have been able to maintain the weight loss, it's because they've ...
Tue, 31 Oct 2023 - 37 - #37: Menopause 101 - What every woman should know about perimenopause & menopause
Send Lynn a message 😃Resources mentioned: Start weight training today with my self-study courses >>Connect with me on Instagram >>In this episode:🌸 Menopause happens around age 50. That's what I knew about menopause when I was in my 40s. And unfortunately, that's all too typical. 🌸The fact is that perimenopause can start over 10 years BEFORE menopause, and can bring with it a whole host of unpleasant symptoms. 🌸Women who are not up-to-speed on the facts of menopause...
Tue, 24 Oct 2023 - 36 - #36: 8 Common Mistakes in Weight Training | Part 2 (get results from your training!)
Send Lynn a message 😃Resources mentioned in the episode:Flipstick for taking video in weight room >Start weight training with my self-study courses >Connect with me on Instagram >✨ If you're going to spend the time in the weight room lifting weights, you want to see results. Of course, results do take time, but they also take doing things right. In this episode, I go over 4 common mistakes that people make with their weight training, and I provide tips on how to do things c...
Tue, 17 Oct 2023 - 35 - #35: 8 Common Mistakes in Weight Training | Part 1 (tips for lifting weights effectively)
Send Lynn a message 😃Resources mentioned in the episode: My self-study courses: Learn to Lift at Home and Learn to Lift at the Gym >More info on Progressive overload – listen to episode #18My free weight training tracker >Connect with me on Instagram >About this episode:Seeing results in the weight room does not happen overnight. It takes time – especially if you’re in perimenopause or menopause. So, it’s important for you to be doing the right things, and doing them right. ...
Tue, 10 Oct 2023 - 34 - #34: Why weight training is a MUST in perimenopause and menopause (benefits of lifting weights)
Send Lynn a message 😃Resources mentioned in the episode:Starter exercises you can do at home >>Buy me a coffee >>More about the menopausal decline in estrogen & anti-aging effect of weight training: Episode #29What about cardio: Episode #31How often should you lift weights: Episode #20Factors affecting the results you’ll get from lifting: Episodes #12 and #13Some basic muscle biology: Episode #4In this episode, I go through 5 reasons why weight training is a MUST for women in ...
Tue, 03 Oct 2023 - 33 - #33: My body recomposition journey - year one (and tips for retaining muscle while losing fat)
Send Lynn a message 😃Resources mentioned in the episode: Get started lifting with my self-study courses >>How to take progress pics >>Other episodes on my calorie deficit & recomp journey: episodes #16 and #21Free guide: 5 Things you Need to do to Build Muscle >>My "before" picture >>As women in midlife (I'm 52), we are NOT doomed to get fatter. We CAN do something about that - and that is to train in a way that improves our body composition. ...
Tue, 26 Sep 2023 - 32 - #32: How to get enough protein each day - practical tips for eating more protein
Send Lynn a message 😃Resources mentioned in the episode: Self-study programs Learn to Lift at HOME & Learn to Lift at the GYM >Buy me a coffee >About episode #32:"How do you manage to eat 140g of protein each day?" That's a question that I get asked a lot by clients and followers when I post about my protein goals. In this episode, I explain how. It's actually not that hard if you use my method, so I go through it step-by-step. Protein is a very important macro - espe...
Tue, 19 Sep 2023 - 31 - #31: Scheduling your weight training and cardio & how to warm up for lifting weights
Send Lynn a message 😃Resources mentioned in this episode: Learn to Lift with Lynn online group program >>My walkpad >>Mobility warm-up for upper body >>Mobility warm-up for lower body >>For more information about the benefits of lifting weights, listen to episodes 2 & 29 About this episode:One of the big questions I see from women who lift weights and want to optimize how they're doing things is how to fit in cardio, and whether they should warm up with 2...
Tue, 12 Sep 2023 - 30 - #30: Why 'combo exercises' are a waste of time (and what to do instead to build muscle and strength)
Send Lynn a message 😃Resources mentioned in the episode:✅ Learn to Lift with Lynn - 10-week GROUP beginner weight training program >✅ Training tracker >✅ For more information on progressive overload listen to episode #18One of the big misunderstandings that I see out there is the belief that 'combo exercises' are effective for toning and building muscle. That simply is not the case.In this episode, I go over: 🎇 What is a combo exercise?🎇 Why are combo exercises not ideal for buildi...
Tue, 05 Sep 2023 - 29 - #29: The anti-aging effects of lifting weights (How weight training prepares our bodies for the NEXT 40 years)
Send Lynn a message 😃Many younger people start lifting weights in their teens and 20s for aesthetic benefits or to support their performance in a sport. But the fact is that weight training is a superior way to keep your body functioning properly throughout your lifetime. This is especially true for women because of the fact that we go through the menopause transition.When we go through menopause (ie. through perimenopause and into post-menopause), the level of estrogen in our bodies dec...
Tue, 29 Aug 2023 - 28 - #28: The big rocks for 40+ Fitness (top tips for feeling great in perimenopause and menopause)
Send Lynn a message 😃Resources mentioned in the episode: Sign up for beginner group weight training program >Check out my walkpad (and other favorite stuff) >If you're new to weight training and my podcast, I recommend you start by listening to episodes 2-5. About this episode:✨Are you a woman in her 40s or 50s looking to improve your health and fitness but don't know where to get started? There is sooo much information out there about how to feel better in perimenopause ...
Tue, 22 Aug 2023 - 27 - #27: The 5 Biggest Fitness Mistakes 40+ Women Make
Send Lynn a message 😃In this week's episode, I discuss five of the biggest fitness mistakes I see 40+ women making with their workouts. This is the stuff they're doing IN their workouts. Many of them are due to misinformation and the messages we've been fed growing up about how to exercise, and about what is effective. I want to clear up those misconceptions so that you can get more out of your training!Links from the episode: Sign up for the Group program waitlist >FlipStick for...
Tue, 15 Aug 2023 - 26 - #26: Training muscles in lengthened vs. shortened position (weight training terminology)
Send Lynn a message 😃Things I mentioned in the show: Video showing how to work mid-delt in lengthened & shortened positions > Reel showing how to do progress pics >Sign up for Group Program waitlist >If you'd like to support the show, you can Buy Me A Coffee ☕This week's topic is training muscles in the lengthened vs. shortened position. This is something that you may have heard of in social media, but maybe you're wondering what it means in practice. I go over:What doe...
Tue, 08 Aug 2023 - 25 - #25: FAQs | Weight training tips | What sized weights to buy, how to get toned, isolation vs. compound exercises, how to maintain your balance and more!
Send Lynn a message 😃Resources mentioned in this episode: Some good adjustable dumbbells can be found here >>Episode #11. How to choose your starting weight & when to increase the weight you're lifting. This week, I delve into five of the most frequently asked questions, and some poorly understood concepts that keep cropping up in my DMs. They are: 1️⃣ What sized weights should I but to weight train at home?2️⃣ How can I get toned rather than bulky?3️⃣ How many reps s...
Tue, 01 Aug 2023 - 24 - #24: What equipment is best for weight training? (building muscle in midlife)
Send Lynn a message 😃Mentioned in this episode:Free training tracker: www.befitafter40.com/trackerepisode #18: progressive overloadepisode #22: unilateral weight trainingThere are a lot of equipment choices out there when it comes to building muscle. There are barbells, dumbbells, cables, various machines, and rubber bands (including "booty bands"). In addition, there are those who use mainly bodyweight exercises to get strong (calisthenics). So, which one is best for building and maintaining...
Tue, 25 Jul 2023 - 23 - #23: How many exercises do you need to do? (weight training tips for beginners)
Send Lynn a message 😃Links & other episodes mentioned in this episode: Join waitlist for my Jan 2024 group training program >Progressive overload - listen to episode # 18 to learn more about it.✨In this week's episode, I get into a question that almost every person starting out weight training asks, and that is: how many exercises should I be doing? 🤔😨The number of options out there seems endless, and you can feel a lot of pressure to have to do EVERYTHING in order to make progres...
Tue, 18 Jul 2023 - 22 - #22: Unilateral weight training: Tips for avoiding & correcting muscle imbalances
Send Lynn a message 😃Links mentioned in episode: Join waitlist for Jan 2024 group training program >Online self-study course: Learn to Lift at the Gym >In this week's episode, I answer a question posed by one of the podcast listeners: How to correct muscle imbalances with unilateral training. We'll look at the many reasons why muscle imbalances may develop and how to avoid and correct them with unilateral training. Even if you are just starting out weight training, this is a t...
Tue, 11 Jul 2023 - 21 - #21: Body recomposition in midlife through strength training, diet and healthy habits
Send Lynn a message 😃Resources mentioned in the episode: Link to my self-study course: Learn to Lift at the Gym > Interested in a group program? Get on the waitlist here > In this episode of 40+ Fitness for Women, I share how I - a 52-year-old post-menopause woman - managed a significant body recomposition in 9 months. My approach included 2 phases: Weight training in maintenanceFat loss dietI share what I did over those 9 months, and my results as reported by measur...
Tue, 04 Jul 2023 - 20 - #20: How often to lift weights (beginner weight lifting tips)
Send Lynn a message 😃So you know you want to start weight training to get stronger and prepare your body for the decades ahead, but what does that mean in practice? How many sessions will you need to schedule into your week, and is more better? This short and sweet episode goes through what the minimum would be and what advantages there are to being able to train more often. You'll get the answers to questions such as:✨ What's the minimum number of times I should lift weight each we...
Tue, 27 Jun 2023 - 19 - #19: How to know if you are getting results from your weight training (8 ways to track progress)
Send Lynn a message 😃Building muscle is a slow process so it's not unusual for people to question whether they are actually getting anywhere as they continue to show up and lift. In this episode, I go over 8 ways to track whether you are actually making progress: 1️⃣ Take progress pictures2️⃣ Take measurements with a tape measure3️⃣ Take body composition measurements4️⃣ Track your training sessions' weights and reps5️⃣ Watch for changes in your everyday life6️⃣ Feel yourself7️⃣ Look...
Tue, 20 Jun 2023 - 18 - #18: Progressive overload: what it is & how to apply it to your weight training
Send Lynn a message 😃Progressive overload is one of the most important concepts in building strength and muscle. If you're not applying progressive overload, you are unlikely to see much progress. For that reason, I thought it important to devote a whole episode to reviewing what it is and how to apply it to your weight training. It is really hard to ensure you're applying progressive overload if you are not tracking. For that reason, I'm offering a free tracker that you are welcome to u...
Tue, 13 Jun 2023 - 17 - #17: Lifting weights after 50 - what it's like to start weight training in midlife
Send Lynn a message 😃I started weight training at age 50 when I noticed that my muscle tone had decreased radically. I've done weight training before - back in my 20s and 30s, and this was different. I wanted to share my journey in hopes that it will inspire women in midlife to put aside their concerns about weight training, and start lifting!In the episode, I describe:What finally got me to start againWhat I tried first (which did NOT work)Training at home and at the gymWhat level of body re...
Tue, 06 Jun 2023 - 16 - #16: My fat loss journey: how it's going & tips for successful weight loss (lose fat, not muscle)
Send Lynn a message 😃After over a year of training consistently in the weight room 4 times a week to build muscle, I'm ready to start revealing some of the fruits of my labor - ie. to lose some of the fat on my body so you can see the muscle underneath.I am 9 weeks into my 12-week fat loss journey, and wanted to share what I've been doing, how it's felt, and what kinds of results I've achieved so far. In this episode, you'll hear:My 7-point plan to make fat loss (living in a calorie defi...
Tue, 30 May 2023 - 15 - #15: Maximizing your Fitness: Dispelling fitness myths & embracing mindset shifts
Send Lynn a message 😃✨You can't help getting older, but you don't have to get old! ✨In this episode, I go over the SOOOO common misconceptions that perpetuate the fitness industry and which are really hindering 40+ women from keeping our bodies strong and young as we age. I discuss 4 common myths (or maybe misinformation) that are still very much alive in the world of fitness and I suggest two mindset shifts that 40+ women need to make to maximize their fitness. You'll get answers t...
Tue, 23 May 2023 - 14 - #14: Menopause, hormones & aging: how strength training counteracts hormonal changes & improves healthspan
Send Lynn a message 😃In this week's episode, I dive into what is going on with women's bodies in perimenopause and menopause and how strength training is really the key to keeping our bodies functioning properly and serving us well through the rest of our lives. In menopause, our estrogen levels change dramatically. I review all the ways that loss of estrogen negatively impacts the condition of our bodies and the vital role that weight training plays in counteracting it. If you're a woma...
Tue, 16 May 2023 - 13 - #13: How quickly will you see results from your weight training? (factors affecting results) - PART 2
Send Lynn a message 😃You've probably seen before and after pictures online that show an incredible transformation, and are wondering whether you can get the same kinds of results from your weight training. The short answer is: 'It depends.' It depends on a LOT of factors - some which you can control and others which are more out of your control. This week, we pick up where we left off last week - by looking at more factors affecting the results you'll see from your weight training. ...
Tue, 09 May 2023 - 12 - #12: How quickly will you see results from weight training? Factors affecting your results - PART 1
Send Lynn a message 😃You've probably seen before and after pictures online that show an incredible transformation, and are wondering whether you can get the same kinds of results from your weight training. The short answer is: 'It depends.' It depends on a LOT of factors - some which you can control and others which are more out of your control. In this week's episode I'll discuss: Factors that are beyond your control: genetics & ageThe effect of HOW you train on the speed ...
Tue, 02 May 2023 - 11 - #11: How to choose your starting weight & when to increase the weight you're lifting (& how to apply progressive overload)
Send Lynn a message 😃One of the top questions that people new to weight training struggle with is how much weight should they actually be lifting. In this episode, I go over how to choose your starting weight for a new exercise and when to progress to a higher weight. I am using rep ranges as a tool here as I feel it is the easiest to understand and follow for those who are starting out weight training. In addition, I review the concept of progressive overload and why you should apply pr...
Tue, 25 Apr 2023 - 10 - #10 - PROTEIN: What you need to know to boost strength and fitness (& how to make sure you're getting enough protein)
Send Lynn a message 😃In this episode I dive into the things you should know about protein to enable you to maintain and build muscle in middle age. I also discuss how to determine whether you are getting enough protein each day (I bet you're not), and go through how I've structured my meals to ensure I'm getting enough protein. You'll get answers to these questions (and more):What are the benefits of eating protein?How much protein should I eat each day?What are the best sources of prote...
Tue, 18 Apr 2023 - 9 - #9: What to expect when you first start weight training (and tips on how to get started weight lifting)
Send Lynn a message 😃If you've been focusing on cardio or group fitness classes, weight training may feel like a whole new world for you. In this episode, I discuss: ✨ The main differences between cardio and weight training (the things that may feel really weird to you the first time in the weight room)✨ The 3 stages of your weight training journeyYou'll get answers to questions like:🤔 What is it like in the weight room?🤔 What can I expect on my first visit to the weight room?🤔 What...
Tue, 11 Apr 2023 - 8 - #8: Tips for staying motivated with weight training
Send Lynn a message 😃One of the questions I get asked a lot is how I stay motivated to keep weight training. In this episode, I'll share some tips to help you stay committed and consistent with your weight training. Do you struggle to stay committed to your weight training program? Do you find it difficult to find time for your workouts? Or do you want to put in place habits to help you to stay consistent in your weight training? If so, then this podcast will have some tips for you.Suppo...
Tue, 04 Apr 2023 - 7 - #7: Total Daily Energy Expenditure (TDEE) - What it is and Tips to Boost Yours
Send Lynn a message 😃You've maybe heard of the Total Daily Energy Expenditure (TDEE) or related terms such as NEAT or BMR, but maybe you're not quite clear on what they are and why you should care.In this episode, I introduce you to the concept of TDEE, and its components, and share simple ways that you can make sustainable lifestyle changes to boost your TDEE. These strategies have health benefits too!You'll get answers to common questions such as:What is TDEE and how is it calculated?How do...
Tue, 28 Mar 2023 - 6 - #6: Weightlifting and fat loss (why you should never diet without weight training)
Send Lynn a message 😃This episode is for anyone who is planning to go on a diet (ie. calorie deficit) to get ready for summer. Many women use the strategy of cutting calories and increasing cardio to burn as many calories as possible. But, is this the best strategy? I don't think so. in this short (but I think really important) episode:I challenge you to think about what your goal really is: is it weight loss or fat loss?I discuss how to diet in a way that promotes fat lossI also di...
Tue, 21 Mar 2023 - 5 - #5: 5 Things you Need to Do to Build Muscle (weight training tips)
Send Lynn a message 😃In this episode, I go over five very important things you need to be doing to build muscle efficiently. If you're not seeing results with your weight training, then one of these is usually the culprit. They are:Apply progressive overloadTraining close to failure (or to failure)Choosing exercises that actually stimulate muscle growthGetting enough recovery - since that's when muscle growth actually happensThe role of nutrition: are you eating enough calories and are y...
Tue, 14 Mar 2023 - 4 - #4: Muscles in Midlife: a quick lesson in muscle biology (how to build and maintain muscle)
Send Lynn a message 😃In this episode, I explain the basics of muscle biology that everyone should know - if you're interested in getting and staying fit and strong for life. I discuss:the loss of muscle as we age, and how we can prevent itthe role of estrogen in supporting muscle, and what that means for women in perimenopause and menopausethe difference between type I and type II muscle fibers and why you should care the role of your central nervous system in weight training.You'll...
Tue, 07 Mar 2023 - 3 - #3: Tips for starting weight training in midlife
Send Lynn a message 😃In this episode, I discuss some of the things to keep in mind when starting to lift weights in midlife. These include: Choosing a good programThe importance of consistencyApply progressive overloadSetting a realistic training schedule that you can adhere toThe role of rest and recoveryThe importance of proteinAre you in your 40s or 50s and thinking about starting weight training? Or are you a beginner to weight lifting who has already made your first trips to the wei...
Tue, 28 Feb 2023 - 2 - #2: Why should women start weight training after 40? (benefits of weight lifting)
Send Lynn a message 😃Weight training after 40 is one of the best things you can do for your health and well-being both in the short term and long term. Lifting weight really is the fountain of youth! In this episode, I go over just SOME of the benefits of weight training and how weight training actually triggers those benefits. The benefits of weight training in middle age include:How weight training stops and can reverse the loss of muscle as we age and what that means for us now a...
Tue, 21 Feb 2023 - 1 - #1: Welcome to 40+ Fitness for Women Podcast
Send Lynn a message 😃Welcome!In this episode, I introduce the motivation behind starting this podcast geared at helping women in perimenopause and menopause get fit now and prepare their bodies for the decades ahead of us. I share my own fitness journey and about how in midlife I suddenly noticed that the things that had always worked for me were no longer working, and how I found a formula that works for me at this stage in life. I hope you enjoy the episode - reach out if you have...
Sun, 19 Feb 2023
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