40+ Fitness for Women: Strength Training, Health & Weight Loss for Women in menopause & perimenopause

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 & medications to help with sleep

Enjoy the show!

Support the Show.

Ready to start lifting weights?

Get started on your own today with my Learn to Lift Programs (at home OR gym versions) >> Looking for a more personalized approach? Read more about 1:1 coaching with me >> I run small group programs a couple of times a year - Get on the waitlist >>

Already lifting weights?
💫NEW: If you've been lifting and want a solid program to follow, check out my group membership >>
(special offer for early joiners!)

Support the show:Buy Me A Coffee ☕

For weekly tips to your inbox:subscribe to my newsletter>>

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Looking for dumbbells or a walkpad? Here are my recommendations >>

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.

Ready to start lifting weights?

Get started on your own today with my Learn to Lift Programs (at home OR gym versions) >> Looking for a more personalized approach? Read more about 1:1 coaching with me >> I run small group programs a couple of times a year - Get on the waitlist >>

Already lifting weights?
💫NEW: If you've been lifting and want a solid program to follow, check out my group membership >>
(special offer for early joiners!)

Support the show:Buy Me A Coffee ☕

For weekly tips to your inbox:subscribe to my newsletter>>

Follow & chat with me on Instagram: befitafter40_withlynn/

Looking for dumbbells or a walkpad? Here are my recommendations >>

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 you have been an active exerciser: 

Some exercises that I would avoidHow to get your body used to this new form of exerciseWhat to do about pre-existing injuriesListening to your body - what's normal and not

Weight training is one of the BEST things you can do for yourself to keep your body strong and functional as you age. 🤗

Support the Show.

Ready to start lifting weights?

Get started on your own today with my Learn to Lift Programs (at home OR gym versions) >> Looking for a more personalized approach? Read more about 1:1 coaching with me >> I run small group programs a couple of times a year - Get on the waitlist >>

Already lifting weights?
💫NEW: If you've been lifting and want a solid program to follow, check out my group membership >>
(special offer for early joiners!)

Support the show:Buy Me A Coffee ☕

For weekly tips to your inbox:subscribe to my newsletter>>

Follow & chat with me on Instagram: befitafter40_withlynn/

Looking for dumbbells or a walkpad? Here are my recommendations >>

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 journey

It'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. 

In this episode, I share what I would do if I were looking to lose 10 lbs by summer. It's a proven 6-step system that can not only enable you to get the weight off, but teach you new habits which enable you to keep the weight off. 

Enjoy the show. 

Support the Show.

Ready to start lifting weights?

Get started on your own today with my Learn to Lift Programs (at home OR gym versions) >> Looking for a more personalized approach? Read more about 1:1 coaching with me >> I run small group programs a couple of times a year - Get on the waitlist >>

Already lifting weights?
💫NEW: If you've been lifting and want a solid program to follow, check out my group membership >>
(special offer for early joiners!)

Support the show:Buy Me A Coffee ☕

For weekly tips to your inbox:subscribe to my newsletter>>

Follow & chat with me on Instagram: befitafter40_withlynn/

Looking for dumbbells or a walkpad? Here are my recommendations >>

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 a lot of time and disappointment. 

In this episode of the podcast I share: 

What it's like to work with an in-person personal trainerWhat it's like to work with an online personal trainer/fitness coachThe benefits of having a personal trainer/fitness coachExamples of how I'm working with three of my clientsHow to choose the perfect personal trainer/coach for you. 

Enjoy the show!

Support the Show.

Ready to start lifting weights?

Get started on your own today with my Learn to Lift Programs (at home OR gym versions) >> Looking for a more personalized approach? Read more about 1:1 coaching with me >> I run small group programs a couple of times a year - Get on the waitlist >>

Already lifting weights?
💫NEW: If you've been lifting and want a solid program to follow, check out my group membership >>
(special offer for early joiners!)

Support the show:Buy Me A Coffee ☕

For weekly tips to your inbox:subscribe to my newsletter>>

Follow & chat with me on Instagram: befitafter40_withlynn/

Looking for dumbbells or a walkpad? Here are my recommendations >>

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 Overload

So 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 the podcast, I share my thoughts on how often you should change what you're doing in your strength training sessions. 

I go over:

1️⃣ What is progressive overload

2️⃣ Considerations for Beginners

3️⃣ My recommended approach to changing the exercises you are doing

4️⃣ 4 reasons why changing your program makes sense

Support the Show.

Ready to start lifting weights?

Get started on your own today with my Learn to Lift Programs (at home OR gym versions) >> Looking for a more personalized approach? Read more about 1:1 coaching with me >> I run small group programs a couple of times a year - Get on the waitlist >>

Already lifting weights?
💫NEW: If you've been lifting and want a solid program to follow, check out my group membership >>
(special offer for early joiners!)

Support the show:Buy Me A Coffee ☕

For weekly tips to your inbox:subscribe to my newsletter>>

Follow & chat with me on Instagram: befitafter40_withlynn/

Looking for dumbbells or a walkpad? Here are my recommendations >>

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 with weights' and the kind of strength training that will not only maintain your lean muscle mass but allow you to increase it.

Those differences are: 

1️⃣  How challenging the weights are

2️⃣  Ability to apply progressive overload

3️⃣  Ability to recover between sets

Enjoy the episode!

x Lynn

Support the Show.

Ready to start lifting weights?

Get started on your own today with my Learn to Lift Programs (at home OR gym versions) >> Looking for a more personalized approach? Read more about 1:1 coaching with me >> I run small group programs a couple of times a year - Get on the waitlist >>

Already lifting weights?
💫NEW: If you've been lifting and want a solid program to follow, check out my group membership >>
(special offer for early joiners!)

Support the show:Buy Me A Coffee ☕

For weekly tips to your inbox:subscribe to my newsletter>>

Follow & chat with me on Instagram: befitafter40_withlynn/

Looking for dumbbells or a walkpad? Here are my recommendations >>

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 started

2️⃣Dieting without strength training 

3️⃣ Chasing quick fixes rather than lifestyle changes

4️⃣ Avoiding strength training like the plague

5️⃣ Doing random workouts expecting to get toned up

6️⃣ Wanting strength training to be more entertaining

You'll learn: 

✨ Why strength training is essential even if you're NOT interested in building muscle

✨ Why staying on the diet rollercoaster is harming your body composition

✨ How long it realistically takes to transform your fitness lifestyle

Enjoy the show!

x Lynn

Support the Show.

Ready to start lifting weights?

Get started on your own today with my Learn to Lift Programs (at home OR gym versions) >> Looking for a more personalized approach? Read more about 1:1 coaching with me >> I run small group programs a couple of times a year - Get on the waitlist >>

Already lifting weights?
💫NEW: If you've been lifting and want a solid program to follow, check out my group membership >>
(special offer for early joiners!)

Support the show:Buy Me A Coffee ☕

For weekly tips to your inbox:subscribe to my newsletter>>

Follow & chat with me on Instagram: befitafter40_withlynn/

Looking for dumbbells or a walkpad? Here are my recommendations >>

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 redistribution (belly fat), and that their muscle tone is disappearing. 

And their immediate instinct when their tried-and-true diet and exercise routines fail them is to double down: increase the cardio and cut calories even further. 

But our bodies have changed, so doubling-down is not the answer. 😕

In this episode, I share the cornerstones of working with your 'new' body. 

The goal is: 

 to learn how to work with your body, to maintain your weight, muscle and fitness long-term: to get off the diet rollercoaster for good. 

Enjoy the episode. 

x Lynn

Support the Show.

Ready to start lifting weights?

Get started on your own today with my Learn to Lift Programs (at home OR gym versions) >> Looking for a more personalized approach? Read more about 1:1 coaching with me >> I run small group programs a couple of times a year - Get on the waitlist >>

Already lifting weights?
💫NEW: If you've been lifting and want a solid program to follow, check out my group membership >>
(special offer for early joiners!)

Support the show:Buy Me A Coffee ☕

For weekly tips to your inbox:subscribe to my newsletter>>

Follow & chat with me on Instagram: befitafter40_withlynn/

Looking for dumbbells or a walkpad? Here are my recommendations >>

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.

Ready to start lifting weights?

Get started on your own today with my Learn to Lift Programs (at home OR gym versions) >> Looking for a more personalized approach? Read more about 1:1 coaching with me >> I run small group programs a couple of times a year - Get on the waitlist >>

Already lifting weights?
💫NEW: If you've been lifting and want a solid program to follow, check out my group membership >>
(special offer for early joiners!)

Support the show:Buy Me A Coffee ☕

For weekly tips to your inbox:subscribe to my newsletter>>

Follow & chat with me on Instagram: befitafter40_withlynn/

Looking for dumbbells or a walkpad? Here are my recommendations >>

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 used to. Also Alzheimer"

In this episode the podcast, I talk about how important it is not to bury your head in the sand. Instead, think about what you want to be able to do when you're 60, 70, 80 or 90 years old, and then do what you can to maintain your body so that you can enjoy those years.

Enjoy the episode!

x Lynn

#healthyaging #aginggracefully #liftforlife #fitafter50 #fitafter60 #podcastbywomenforwomen #podcaster #onlinefitnesscoach #learntoliftweightsafter40 #menopausefitness #menopausecoach

Support the Show.

Ready to start lifting weights?

Get started on your own today with my Learn to Lift Programs (at home OR gym versions) >> Looking for a more personalized approach? Read more about 1:1 coaching with me >> I run small group programs a couple of times a year - Get on the waitlist >>

Already lifting weights?
💫NEW: If you've been lifting and want a solid program to follow, check out my group membership >>
(special offer for early joiners!)

Support the show:Buy Me A Coffee ☕

For weekly tips to your inbox:subscribe to my newsletter>>

Follow & chat with me on Instagram: befitafter40_withlynn/

Looking for dumbbells or a walkpad? Here are my recommendations >>

🏃‍♀️ 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 hit thatTrack EVERYTHING that passes your lipsPrioritize protein - aiming for 1g/lb of ideal body weight per dayPlan your mealsLift weights - to save your muscle!Maintain your non-exercise activity (NEAT) levels

Enjoy the show!

Support the Show.

Ready to start lifting weights?

Get started on your own today with my Learn to Lift Programs (at home OR gym versions) >> Looking for a more personalized approach? Read more about 1:1 coaching with me >> I run small group programs a couple of times a year - Get on the waitlist >>

Already lifting weights?
💫NEW: If you've been lifting and want a solid program to follow, check out my group membership >>
(special offer for early joiners!)

Support the show:Buy Me A Coffee ☕

For weekly tips to your inbox:subscribe to my newsletter>>

Follow & chat with me on Instagram: befitafter40_withlynn/

Looking for dumbbells or a walkpad? Here are my recommendations >>

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: 

🔅 Are sports watches and exercise machines reporting calories accurately?

🔅 How your body reacts when you do a lot of cardio

🔅 Why burning calories to earn your meals is a bad idea

Enjoy the episode!

Support the Show.

Ready to start lifting weights?

Get started on your own today with my Learn to Lift Programs (at home OR gym versions) >> Looking for a more personalized approach? Read more about 1:1 coaching with me >> I run small group programs a couple of times a year - Get on the waitlist >>

Already lifting weights?
💫NEW: If you've been lifting and want a solid program to follow, check out my group membership >>
(special offer for early joiners!)

Support the show:Buy Me A Coffee ☕

For weekly tips to your inbox:subscribe to my newsletter>>

Follow & chat with me on Instagram: befitafter40_withlynn/

Looking for dumbbells or a walkpad? Here are my recommendations >>

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 aesthetic. It's just that we're not all after the same thing. 

It  IS super important for women over 40 to lift weights - for all the health benefits it brings. Weight training keeps our bodies functioning properly so that we can enjoy a long independent life. 

In this episode of the 40+ Fitness for Women podcast, I dive into how you can avoid getting "bulky". 

Enjoy the show!

Support the Show.

Ready to start lifting weights?

Get started on your own today with my Learn to Lift Programs (at home OR gym versions) >> Looking for a more personalized approach? Read more about 1:1 coaching with me >> I run small group programs a couple of times a year - Get on the waitlist >>

Already lifting weights?
💫NEW: If you've been lifting and want a solid program to follow, check out my group membership >>
(special offer for early joiners!)

Support the show:Buy Me A Coffee ☕

For weekly tips to your inbox:subscribe to my newsletter>>

Follow & chat with me on Instagram: befitafter40_withlynn/

Looking for dumbbells or a walkpad? Here are my recommendations >>

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 staying fit and strong for life:

🍁 How we lose muscle as we age, 

🍁 How to prevent and even reverse muscle loss

🍁 The role of estrogen in supporting muscle, and what that means for women in perimenopause and menopause

🍁 The difference between type I and type II muscle fibers and why you need to care about your type II muscle fibers

You'll get answers to the following questions (and more):

🔹 Why do people get weaker as they age and is there anything I can do about it?

🔹 Why does my body composition seem to be changing as I get older?

🔹 Why am I not seeing the same results as that fitness influencer though I'm doing the same exercises?

🔹 How heavy do I need to lift to build muscle and increase my strength?

🔹 How does menopause affect my strength and ability to build muscle?

🔹 Is it a good idea to swap up my weight training exercises often?

So, if you're interested in understanding how to get strong and stay strong in midlife and beyond, you'll want to hear this one. Let's get started!

Support the Show.

Ready to start lifting weights?

Get started on your own today with my Learn to Lift Programs (at home OR gym versions) >> Looking for a more personalized approach? Read more about 1:1 coaching with me >> I run small group programs a couple of times a year - Get on the waitlist >>

Already lifting weights?
💫NEW: If you've been lifting and want a solid program to follow, check out my group membership >>
(special offer for early joiners!)

Support the show:Buy Me A Coffee ☕

For weekly tips to your inbox:subscribe to my newsletter>>

Follow & chat with me on Instagram: befitafter40_withlynn/

Looking for dumbbells or a walkpad? Here are my recommendations >>

🤔 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 like click-bait, but it's true!)How weight training improves your quality of life - and it does not take long to start noticing the changes in your daily lifeHow weight training has transformed my body after menopause - and how it can do that for you too! 

Enjoy the episode!
x Lynn

Support the Show.

Ready to start lifting weights?

Get started on your own today with my Learn to Lift Programs (at home OR gym versions) >> Looking for a more personalized approach? Read more about 1:1 coaching with me >> I run small group programs a couple of times a year - Get on the waitlist >>

Already lifting weights?
💫NEW: If you've been lifting and want a solid program to follow, check out my group membership >>
(special offer for early joiners!)

Support the show:Buy Me A Coffee ☕

For weekly tips to your inbox:subscribe to my newsletter>>

Follow & chat with me on Instagram: befitafter40_withlynn/

Looking for dumbbells or a walkpad? Here are my recommendations >>

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 day

About 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 and menopause should be focusing on in 2024 to take care of their bodies and feel better in them. 

Our bodies change in the menopause transition, and to keep feeling (and looking) good, we need to change what we're doing. 

Warning: there are no 'sexy' fad diets mentioned here! Just realistic lifestyle changes that you can make. 

Enjoy the show!

x Lynn

Support the Show.

Ready to start lifting weights?

Get started on your own today with my Learn to Lift Programs (at home OR gym versions) >> Looking for a more personalized approach? Read more about 1:1 coaching with me >> I run small group programs a couple of times a year - Get on the waitlist >>

Already lifting weights?
💫NEW: If you've been lifting and want a solid program to follow, check out my group membership >>
(special offer for early joiners!)

Support the show:Buy Me A Coffee ☕

For weekly tips to your inbox:subscribe to my newsletter>>

Follow & chat with me on Instagram: befitafter40_withlynn/

Looking for dumbbells or a walkpad? Here are my recommendations >>

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 Overload

One 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 journey.

In this episode, I discuss lifting at home in more detail: 

The benefits of starting to weight train at homeSome downsides (don't worry there are not many!)The minimum equipment you needSome other equipment you might get too

Enjoy the show!

Support the Show.

Ready to start lifting weights?

Get started on your own today with my Learn to Lift Programs (at home OR gym versions) >> Looking for a more personalized approach? Read more about 1:1 coaching with me >> I run small group programs a couple of times a year - Get on the waitlist >>

Already lifting weights?
💫NEW: If you've been lifting and want a solid program to follow, check out my group membership >>
(special offer for early joiners!)

Support the show:Buy Me A Coffee ☕

For weekly tips to your inbox:subscribe to my newsletter>>

Follow & chat with me on Instagram: befitafter40_withlynn/

Looking for dumbbells or a walkpad? Here are my recommendations >>

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 #10

After 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 better move you towards that "toned" look that you aspire to. 

In this episode, I share my strategy for getting your body looking and feeling more firm and athletic by summer. It's a 2-phased approach, and there is no new diet or additional cardio needed. 

Instead, you'll be focusing on doing the two things that you need to do to look more 'toned':

Increasing your lean muscle massDecreasing your body fat

In other words, by following my approach, you will achieve body recomposition. 

Take a listen for the details of how it all happens, and get started now so that as winter turns into spring turns into summer and you start shedding clothing, you'll be excited to show off your more fit body. 

Enjoy the episode! 

#newyearsresolution #getfit2024 #fitness2024 #fitafter40 #bodyrecomposition #buildmuscleburnfat #buildmuscle #losefat #fitafter50 #onlinefitnesscoach #onlinept #fitpro

Support the Show.

Ready to start lifting weights?

Get started on your own today with my Learn to Lift Programs (at home OR gym versions) >> Looking for a more personalized approach? Read more about 1:1 coaching with me >> I run small group programs a couple of times a year - Get on the waitlist >>

Already lifting weights?
💫NEW: If you've been lifting and want a solid program to follow, check out my group membership >>
(special offer for early joiners!)

Support the show:Buy Me A Coffee ☕

For weekly tips to your inbox:subscribe to my newsletter>>

Follow & chat with me on Instagram: befitafter40_withlynn/

Looking for dumbbells or a walkpad? Here are my recommendations >>

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 tips for dealing with food during the holidays, and what to focus on with your fitness program. 

Take a listen - hope these help you to have a more peaceful (and less stressful) holiday season. You've got this!

#holidayweightgain #holidayfitness #weightlosstips #stopgainingweight #eatingduringholidays #fitnesstips #fitnessbreaks

Support the Show.

Ready to start lifting weights?

Get started on your own today with my Learn to Lift Programs (at home OR gym versions) >> Looking for a more personalized approach? Read more about 1:1 coaching with me >> I run small group programs a couple of times a year - Get on the waitlist >>

Already lifting weights?
💫NEW: If you've been lifting and want a solid program to follow, check out my group membership >>
(special offer for early joiners!)

Support the show:Buy Me A Coffee ☕

For weekly tips to your inbox:subscribe to my newsletter>>

Follow & chat with me on Instagram: befitafter40_withlynn/

Looking for dumbbells or a walkpad? Here are my recommendations >>

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 overload

In 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  I've been applying progressive overload in my training but in my last few sessions I'm not able to match my reps even though I'm pushing close to failure - am I making progress?

3️⃣  Should I count the steps I do in my aerobics class towards my daily step count?

Happy listening!

#10000steps #postmenopause #estrogen #progressiveoverload #buildingmuscle #fitafter40 #podcastforwomen #menopausepodcast #onlinefitnesscoach

Support the Show.

Ready to start lifting weights?

Get started on your own today with my Learn to Lift Programs (at home OR gym versions) >> Looking for a more personalized approach? Read more about 1:1 coaching with me >> I run small group programs a couple of times a year - Get on the waitlist >>

Already lifting weights?
💫NEW: If you've been lifting and want a solid program to follow, check out my group membership >>
(special offer for early joiners!)

Support the show:Buy Me A Coffee ☕

For weekly tips to your inbox:subscribe to my newsletter>>

Follow & chat with me on Instagram: befitafter40_withlynn/

Looking for dumbbells or a walkpad? Here are my recommendations >>

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: light mobility + warm up with your first exercise.Come with a program: ie. the list of exercises you're going to do that dayUse a tracker: so you know what weight/reps you are doing that day.Use supersets: this minimizes your wait time between setsBe flexible: Be willing to switch the order of exercises if equipment is being used.

You'll get answers to questions like: 

How can I save time in the weight room?How should I warm up before lifting weights?Do I need to do 20 minutes of cardio before weight training?What kinds of mobility exercises are good to do before lifting weights?Where can I get a tracker for my weight training?What are supersets and what exercises can I superset with one another?What order should I do my exercises in - does it matter?What happens when I change the order I do my exercises in?

Enjoy the show!
x Lynn 

Support the Show.

Ready to start lifting weights?

Get started on your own today with my Learn to Lift Programs (at home OR gym versions) >> Looking for a more personalized approach? Read more about 1:1 coaching with me >> I run small group programs a couple of times a year - Get on the waitlist >>

Already lifting weights?
💫NEW: If you've been lifting and want a solid program to follow, check out my group membership >>
(special offer for early joiners!)

Support the show:Buy Me A Coffee ☕

For weekly tips to your inbox:subscribe to my newsletter>>

Follow & chat with me on Instagram: befitafter40_withlynn/

Looking for dumbbells or a walkpad? Here are my recommendations >>

🙄 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 which are super easy to implement

Support the Show.

Ready to start lifting weights?

Get started on your own today with my Learn to Lift Programs (at home OR gym versions) >> Looking for a more personalized approach? Read more about 1:1 coaching with me >> I run small group programs a couple of times a year - Get on the waitlist >>

Already lifting weights?
💫NEW: If you've been lifting and want a solid program to follow, check out my group membership >>
(special offer for early joiners!)

Support the show:Buy Me A Coffee ☕

For weekly tips to your inbox:subscribe to my newsletter>>

Follow & chat with me on Instagram: befitafter40_withlynn/

Looking for dumbbells or a walkpad? Here are my recommendations >>

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 your meals

✔ How to do it

✔ Some easy steps to get started with meal prepping.

#mealprep #proteingoals #proteinformuscle #weightlosstips #healthylifestyle #easymeals #mealplanning #makelifeeasy #Fitafter40 #onlinepersonaltrainer 

Support the Show.

Ready to start lifting weights?

Get started on your own today with my Learn to Lift Programs (at home OR gym versions) >> Looking for a more personalized approach? Read more about 1:1 coaching with me >> I run small group programs a couple of times a year - Get on the waitlist >>

Already lifting weights?
💫NEW: If you've been lifting and want a solid program to follow, check out my group membership >>
(special offer for early joiners!)

Support the show:Buy Me A Coffee ☕

For weekly tips to your inbox:subscribe to my newsletter>>

Follow & chat with me on Instagram: befitafter40_withlynn/

Looking for dumbbells or a walkpad? Here are my recommendations >>

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 #18

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 as it keeps your body functioning properly so you can increase your healthspan. 💫

And, it's never too late to start weight training and reap the countless benefits it offers. 

In this episode, I dive into:

🤔 Considerations before you start weight training after 40

🏋️‍♀️ Scenarios on how to fit weight training into your week

🤯 What to expect when you get started with weight training

x Lynn

40+ Fitness Coach for Women

#WeightTrainingAfter40 #FitnessOver40 #StrengthTraining #FitOver50 #fitafter40 #fitafter50 #AgeIsJustANumber #LiftForLife #AgeGracefully #HealthyAging #StrongAtAnyAge #FitnessAfter50 #WomensHealth #ForeverFit #liftingweight #weighttraining #onlinefitnesscoach #podcastforwomen #fitnesspodcast

Support the Show.

Ready to start lifting weights?

Get started on your own today with my Learn to Lift Programs (at home OR gym versions) >> Looking for a more personalized approach? Read more about 1:1 coaching with me >> I run small group programs a couple of times a year - Get on the waitlist >>

Already lifting weights?
💫NEW: If you've been lifting and want a solid program to follow, check out my group membership >>
(special offer for early joiners!)

Support the show:Buy Me A Coffee ☕

For weekly tips to your inbox:subscribe to my newsletter>>

Follow & chat with me on Instagram: befitafter40_withlynn/

Looking for dumbbells or a walkpad? Here are my recommendations >>

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 made an identity shift.

And that's what I talk about in this episode. 

I cover:

Why most people gain back the weight they've lostWhat you can do to maintain your fitness progress over timeHow to build sustainable fitness habitsWhy an all-or-nothing mentality does not work. 

Enjoy the episode!

x Lynn
40+ Fitness Coach for Women

.

#fitafter40 #fitnessmindset #sustainableresults #loseweight #healthyweight #fatloss #buildinghabits #fitnesshabits #fitforlife #onlinefitnesscoach #podcastforwomen #fitnesspodcast #menopausefitness #fitafter50

Support the Show.

Ready to start lifting weights?

Get started on your own today with my Learn to Lift Programs (at home OR gym versions) >> Looking for a more personalized approach? Read more about 1:1 coaching with me >> I run small group programs a couple of times a year - Get on the waitlist >>

Already lifting weights?
💫NEW: If you've been lifting and want a solid program to follow, check out my group membership >>
(special offer for early joiners!)

Support the show:Buy Me A Coffee ☕

For weekly tips to your inbox:subscribe to my newsletter>>

Follow & chat with me on Instagram: befitafter40_withlynn/

Looking for dumbbells or a walkpad? Here are my recommendations >>

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 can suffer for years and not even realize that the issues stem from the hormonal changes going on. 

🌸In this episode, I go over the basics that every woman should know. 

🙏 Please share this one with all the women you know who are over the age of 30 - it's never too early to start preparing. 

🤗 Enjoy the episode!

x Lynn

40+ Fitness Coach for Women

#menopause #perimenopause #postmenopause #estrogen #menopausesymptoms #menopausefitness #brainfog #midlifedepression #menobelly 

Support the Show.

Ready to start lifting weights?

Get started on your own today with my Learn to Lift Programs (at home OR gym versions) >> Looking for a more personalized approach? Read more about 1:1 coaching with me >> I run small group programs a couple of times a year - Get on the waitlist >>

Already lifting weights?
💫NEW: If you've been lifting and want a solid program to follow, check out my group membership >>
(special offer for early joiners!)

Support the show:Buy Me A Coffee ☕

For weekly tips to your inbox:subscribe to my newsletter>>

Follow & chat with me on Instagram: befitafter40_withlynn/

Looking for dumbbells or a walkpad? Here are my recommendations >>

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 correctly. This episode is PART 2 of a 2-part series going over 8 common mistakes. 

In this episode, I cover the following weight-training mistakes:

Poor form (aka technique) and how to correct thatDoing too many exercises, and what the optimal number isNot allowing for recovery between setsUnstable exercises

Enjoy the show!

x Lynn

#weighttraining #fitafter40 #liftingafter40 #progressiveoverload #trainingtofailure #liftheavyshit #onlinefitnesscoach #menopausefitenss #gymmistakes #weighttrainingtips #fitafter50 #menopause #fitnessforwomen

Support the Show.

Ready to start lifting weights?

Get started on your own today with my Learn to Lift Programs (at home OR gym versions) >> Looking for a more personalized approach? Read more about 1:1 coaching with me >> I run small group programs a couple of times a year - Get on the waitlist >>

Already lifting weights?
💫NEW: If you've been lifting and want a solid program to follow, check out my group membership >>
(special offer for early joiners!)

Support the show:Buy Me A Coffee ☕

For weekly tips to your inbox:subscribe to my newsletter>>

Follow & chat with me on Instagram: befitafter40_withlynn/

Looking for dumbbells or a walkpad? Here are my recommendations >>

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. 

In episode #35 of 40+ Fitness for Women, I look at four key reasons why you might not be seeing results in the weight room. I explain why these are important and how you can fix them. 

They are: 

Exercise selectionSwapping exercises too frequentlyNot applying progressive overloadToo low intensity in your training

Enjoy the show!
x Lynn

#weighttraining #fitafter40 #liftingafter40 #progressiveoverload #trainingtofailure #liftheavyshit #onlinefitnesscoach #menopausefitenss #gymmistakes #weighttrainingtips #fitafter50 #menopause #fitnessforwomen

Support the Show.

Ready to start lifting weights?

Get started on your own today with my Learn to Lift Programs (at home OR gym versions) >> Looking for a more personalized approach? Read more about 1:1 coaching with me >> I run small group programs a couple of times a year - Get on the waitlist >>

Already lifting weights?
💫NEW: If you've been lifting and want a solid program to follow, check out my group membership >>
(special offer for early joiners!)

Support the show:Buy Me A Coffee ☕

For weekly tips to your inbox:subscribe to my newsletter>>

Follow & chat with me on Instagram: befitafter40_withlynn/

Looking for dumbbells or a walkpad? Here are my recommendations >>

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 #4

In this episode, I go through 5 reasons why weight training is a MUST for women in perimenopause and menopause. These include: 

How weight training counteracts the deterioration of our bodies that comes with age and loss of estrogenHow weight training improves our quality of life – after all, we’re not dying at age 50!How lifting heavy helps us decrease visceral fat (get rid of "menobelly")How weight training enables us to stop our metabolisms from slowing downHow weight training helps in the treatment of depression.

Enjoy the episode!

 

#menobelly #menopausefitness #visceralfat #liftheavyshit #fitaftr40 #fitafter50 #strongafter40 #strongafter50 #fitforlife #healthyretirement #qualityoflife #beginnerweighttraining #benefitsofweighttraining #startliftingafter40 #midlifefitness #podcastforwomen #menopausepodcast

Support the Show.

Ready to start lifting weights?

Get started on your own today with my Learn to Lift Programs (at home OR gym versions) >> Looking for a more personalized approach? Read more about 1:1 coaching with me >> I run small group programs a couple of times a year - Get on the waitlist >>

Already lifting weights?
💫NEW: If you've been lifting and want a solid program to follow, check out my group membership >>
(special offer for early joiners!)

Support the show:Buy Me A Coffee ☕

For weekly tips to your inbox:subscribe to my newsletter>>

Follow & chat with me on Instagram: befitafter40_withlynn/

Looking for dumbbells or a walkpad? Here are my recommendations >>

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. 

Body composition means how much fat and muscle you have in your body relative to one another. As a rule, the more muscle  relative to fat you have, the better (of course, going to extremes is not good!)

In this episode, I review how I managed significant body recomposition in 1 year and share tips on how you can do the same. 

I share: 

My results - how much body weight, fat and visceral fat I lostHow I achieved body recomposition with a combination of weight training and a 10-week calorie deficitHow you can do it too - I share my tips. 

You'll learn: 

What is visceral fat, why you should care, and how weight training helps reduce itHow to minimize loss of muscle when dietingHow to take progress picturesMy strategy for body recomposition.

Enjoy the episode!
x Lynn

#buildmusclelosefat #bodyrecomposition #visceralfat #reducevisceralfat #startliftingweights #caloriedeficit #diettips #gettoned #toneup #fitafter40 #fitafter50 #fitnesstips #strongafter50 #onlinefitnesscoach #menopausecoach

Support the Show.

Ready to start lifting weights?

Get started on your own today with my Learn to Lift Programs (at home OR gym versions) >> Looking for a more personalized approach? Read more about 1:1 coaching with me >> I run small group programs a couple of times a year - Get on the waitlist >>

Already lifting weights?
💫NEW: If you've been lifting and want a solid program to follow, check out my group membership >>
(special offer for early joiners!)

Support the show:Buy Me A Coffee ☕

For weekly tips to your inbox:subscribe to my newsletter>>

Follow & chat with me on Instagram: befitafter40_withlynn/

Looking for dumbbells or a walkpad? Here are my recommendations >>

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 - especially for women in perimenopause and menopause. I explain the benefits of protein too. 

You'll get answers to these questions:

✨What are the benefits of eating protein?

✨How much protein should I eat each day?

✨How much protein do I need after a workout?

✨How can I make sure I'm getting enough protein?

Enjoy this short episode!

Support the Show.

Ready to start lifting weights?

Get started on your own today with my Learn to Lift Programs (at home OR gym versions) >> Looking for a more personalized approach? Read more about 1:1 coaching with me >> I run small group programs a couple of times a year - Get on the waitlist >>

Already lifting weights?
💫NEW: If you've been lifting and want a solid program to follow, check out my group membership >>
(special offer for early joiners!)

Support the show:Buy Me A Coffee ☕

For weekly tips to your inbox:subscribe to my newsletter>>

Follow & chat with me on Instagram: befitafter40_withlynn/

Looking for dumbbells or a walkpad? Here are my recommendations >>

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 20 minutes of cardio before their weight training session. 

In this episode, I dive into:

🔅 How to schedule cardio with your weight training

🔅 Whether to warm up for your weight training session with 20 minutes of cardio

🔅 How to best warm up for weight training.

Enjoy the show!

Support the Show.

Ready to start lifting weights?

Get started on your own today with my Learn to Lift Programs (at home OR gym versions) >> Looking for a more personalized approach? Read more about 1:1 coaching with me >> I run small group programs a couple of times a year - Get on the waitlist >>

Already lifting weights?
💫NEW: If you've been lifting and want a solid program to follow, check out my group membership >>
(special offer for early joiners!)

Support the show:Buy Me A Coffee ☕

For weekly tips to your inbox:subscribe to my newsletter>>

Follow & chat with me on Instagram: befitafter40_withlynn/

Looking for dumbbells or a walkpad? Here are my recommendations >>

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 #18

One 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 building and maintaining muscle or toning up🎇 What you should do instead of combo exercises for better results

#fitafter40 #fitafter50 #fit4life #beginnerweighttraining #weighttrainingjourney #buildmuscleburnfat #fabulousafter50 #midlifefitness #progressiveoverload #bodyrecomposition #onlinefitnesstrainer #midlifefitness #menopausefitness #fitnesstips #weighttrainingtips #fitnessjourney #fullbodyworkout #comboexercises #fitnessmyths 

Support the Show.

Ready to start lifting weights?

Get started on your own today with my Learn to Lift Programs (at home OR gym versions) >> Looking for a more personalized approach? Read more about 1:1 coaching with me >> I run small group programs a couple of times a year - Get on the waitlist >>

Already lifting weights?
💫NEW: If you've been lifting and want a solid program to follow, check out my group membership >>
(special offer for early joiners!)

Support the show:Buy Me A Coffee ☕

For weekly tips to your inbox:subscribe to my newsletter>>

Follow & chat with me on Instagram: befitafter40_withlynn/

Looking for dumbbells or a walkpad? Here are my recommendations >>

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 declines and all but disappears. Estrogen has played an important role in keeping our bodies working properly. Without it, our bodies start to decline.

Fortunately, we can do something about it - we can work to keep our bodies functioning: lifting weights can make up for some of the gaps left by the loss of estrogen. 

In this episode, I talk about the anti-aging effects of lifting weights. After hearing the facts, you'll hopefully agree that weight training is the best thing you can do to fitness-wise to maintain your quality of life in your 40s, 50s, and beyond. 

I discuss:

The role of estrogen in keeping our bodies in good working orderWhat happens when estrogen declines in perimenopause and post-menopauseHow weight training can turn back the hands of time - it's anti-aging effects.

Enjoy the show!

Support the Show.

Ready to start lifting weights?

Get started on your own today with my Learn to Lift Programs (at home OR gym versions) >> Looking for a more personalized approach? Read more about 1:1 coaching with me >> I run small group programs a couple of times a year - Get on the waitlist >>

Already lifting weights?
💫NEW: If you've been lifting and want a solid program to follow, check out my group membership >>
(special offer for early joiners!)

Support the show:Buy Me A Coffee ☕

For weekly tips to your inbox:subscribe to my newsletter>>

Follow & chat with me on Instagram: befitafter40_withlynn/

Looking for dumbbells or a walkpad? Here are my recommendations >>

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 and menopause, but what are the most important places to start?

 In this episode, I look at the 4 big rocks to improving your health and fitness in midlfe. 

If you get these 4 things under control, you're going to be ahead of 98% of women and I promise you are going to feel much better than you do today. 

The four big rocks for 40+ fitness are: 

 1️⃣ Sleep:  I know. Boring but sooo essential. And without good sleep everything else is just sooo much harder. I discuss the sleep issues 40+ women face and why and share tips on how to improve your quality of sleep. 

2️⃣ Steps:  We are too sedentary and it's killing our bodies. I share how many steps you should be aiming for (no, the magic number is not 10 000), and tips on how to get there. 

3️⃣ Strength training: Probably no big surprise to anyone who has followed me that strength training is going to be on my list of top things to do. The benefits are real! (check out episode #2 for more about the benefits)

4️⃣ Protein: I discuss the benefits, how much protein to aim for, and share my strategy for getting in enough protein in the day.

#fitafter40 #podcastforwomen #protein #10000steps #strongafter40 #strongafter50 #getbettersleep #menopausesleep #hrt #melatonin #sleepissues #sleepbetter #sleeptips #postmenopausefitness  #gettingintoshape #fitnessmood #feelhealthier #onlinehealthcoach #workoutprogram #midlifewomen #fitover50 #thisis51 #agepositive #over50andfabulous #healthylifestyle #weightraining #aginggracefully #weighttraining101 #gettingintoshape #personaltrainerforwomen #ptforwomen #onlinefitnesscoach #menopausecoach #perimenopause #menopause

Support the Show.

Ready to start lifting weights?

Get started on your own today with my Learn to Lift Programs (at home OR gym versions) >> Looking for a more personalized approach? Read more about 1:1 coaching with me >> I run small group programs a couple of times a year - Get on the waitlist >>

Already lifting weights?
💫NEW: If you've been lifting and want a solid program to follow, check out my group membership >>
(special offer for early joiners!)

Support the show:Buy Me A Coffee ☕

For weekly tips to your inbox:subscribe to my newsletter>>

Follow & chat with me on Instagram: befitafter40_withlynn/

Looking for dumbbells or a walkpad? Here are my recommendations >>

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 taking form videos >Episode #18: Progressive Overload >  Buy me a coffee (to support the podcast) > Free weight training tracker > Freebie: 5 Things You Need to Do to Build Muscle > 

#cardioqueen #fitnessmistakes #weighttrainingtips #fitafter40 #menopausefitness #perimenopause #buildmuscleaftermenopause

Support the Show.

Ready to start lifting weights?

Get started on your own today with my Learn to Lift Programs (at home OR gym versions) >> Looking for a more personalized approach? Read more about 1:1 coaching with me >> I run small group programs a couple of times a year - Get on the waitlist >>

Already lifting weights?
💫NEW: If you've been lifting and want a solid program to follow, check out my group membership >>
(special offer for early joiners!)

Support the show:Buy Me A Coffee ☕

For weekly tips to your inbox:subscribe to my newsletter>>

Follow & chat with me on Instagram: befitafter40_withlynn/

Looking for dumbbells or a walkpad? Here are my recommendations >>

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 does training in the lengthened or shortened position mean?Which is more effective?How you can target the shortened or lengthened position with various equipment.How important is it in the grand scheme of things?

As always, I'd love to hear what you thought of the show - just hop on Instagram and reach out to me in my DMs!

#weighttrainingtips #buildmuscle #barbells #dumbbells #weighttraining #weighttrainingtips #fitnesspodcast #menopausepodcast #menopausefitness #buildingmuscle #musclebuilding #musclegain #momstrong #strongnotskinny #learntolift #fitafterforty

Support the Show.

Ready to start lifting weights?

Get started on your own today with my Learn to Lift Programs (at home OR gym versions) >> Looking for a more personalized approach? Read more about 1:1 coaching with me >> I run small group programs a couple of times a year - Get on the waitlist >>

Already lifting weights?
💫NEW: If you've been lifting and want a solid program to follow, check out my group membership >>
(special offer for early joiners!)

Support the show:Buy Me A Coffee ☕

For weekly tips to your inbox:subscribe to my newsletter>>

Follow & chat with me on Instagram: befitafter40_withlynn/

Looking for dumbbells or a walkpad? Here are my recommendations >>

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 should I be doing?

4️⃣ Are isolation or compound exercises better?

5️⃣ Tips for maintaining your balance when weight training and how to train your balance.

#beginnerweighttraining #menopausefitness #howtolift #startweightlifting #resistancetraining #gettingtoned #toningup #weighttrainingtips

Support the Show.

Ready to start lifting weights?

Get started on your own today with my Learn to Lift Programs (at home OR gym versions) >> Looking for a more personalized approach? Read more about 1:1 coaching with me >> I run small group programs a couple of times a year - Get on the waitlist >>

Already lifting weights?
💫NEW: If you've been lifting and want a solid program to follow, check out my group membership >>
(special offer for early joiners!)

Support the show:Buy Me A Coffee ☕

For weekly tips to your inbox:subscribe to my newsletter>>

Follow & chat with me on Instagram: befitafter40_withlynn/

Looking for dumbbells or a walkpad? Here are my recommendations >>

Mentioned in this episode:

Free training tracker: www.befitafter40.com/trackerepisode #18: progressive overloadepisode #22: unilateral weight training

There 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 muscles?

I dive into the pros and cons of each of these types of equipment and also discuss the most important thing to keep in mind in order to get results.

You'll get answers to questions like: 

Can you build muscle with gym equipment?Are machines better than free weights?What are the top things to build muscle?

Support the Show.

Ready to start lifting weights?

Get started on your own today with my Learn to Lift Programs (at home OR gym versions) >> Looking for a more personalized approach? Read more about 1:1 coaching with me >> I run small group programs a couple of times a year - Get on the waitlist >>

Already lifting weights?
💫NEW: If you've been lifting and want a solid program to follow, check out my group membership >>
(special offer for early joiners!)

Support the show:Buy Me A Coffee ☕

For weekly tips to your inbox:subscribe to my newsletter>>

Follow & chat with me on Instagram: befitafter40_withlynn/

Looking for dumbbells or a walkpad? Here are my recommendations >>

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 progress. 

😃But that's not true. 

😃In this episode, I share my recommendation for how many exercises to start out with when you start lifting weights & why I made that recommendation. 

😀I also dive into three of the biggest myths driving people to keep swapping up exercises. 

😀Finally, I discuss 5 reasons why it does make sense to switch up your exercises periodically (and periodically does not mean weekly!!)

#weighttraining101 #fitafter40 #fitafter50 #fitforlife #fitmom #buildmuscleafter40 #antiaging #healthspan #fitover40 #fitafter50 #fitnesscoach #midlifefitnesscoach #menopausefitness #menopausehealth #midlife #fitnesstransformation #bodypositivity #everybodycanbeafitbody #yougotthis #fitnessgoals #fitnessfaq #exerciseselection

Support the Show.

Ready to start lifting weights?

Get started on your own today with my Learn to Lift Programs (at home OR gym versions) >> Looking for a more personalized approach? Read more about 1:1 coaching with me >> I run small group programs a couple of times a year - Get on the waitlist >>

Already lifting weights?
💫NEW: If you've been lifting and want a solid program to follow, check out my group membership >>
(special offer for early joiners!)

Support the show:Buy Me A Coffee ☕

For weekly tips to your inbox:subscribe to my newsletter>>

Follow & chat with me on Instagram: befitafter40_withlynn/

Looking for dumbbells or a walkpad? Here are my recommendations >>

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 topic to be aware of because you may inadvertently be training in a way that allows your body to use one side more than the other.

I answer questions about muscle imbalances including:

How can you get muscle imbalances?How can you tell you have muscle imbalances?What can you do to correct muscle imbalances?How can you avoid getting muscle imbalances?

I answer questions about unilateral training including: 

What is unilateral training?What are the benefits of unilateral training?How can I incorporate unilateral exercises into my workout routine?How does unilateral training differ from bilateral training?What are some examples of unilateral exercises?

#unilateraltraining #weighttraining101 #fitafter40 #fitafter50 #fitforlife #fitmom #buildmuscleafter40 #antiaging #healthspan #fitover40 #fitafter50 #fitnesscoach #midlifefitnesscoach #menopausefitness #menopausehealth #midlife

Support the Show.

Ready to start lifting weights?

Get started on your own today with my Learn to Lift Programs (at home OR gym versions) >> Looking for a more personalized approach? Read more about 1:1 coaching with me >> I run small group programs a couple of times a year - Get on the waitlist >>

Already lifting weights?
💫NEW: If you've been lifting and want a solid program to follow, check out my group membership >>
(special offer for early joiners!)

Support the show:Buy Me A Coffee ☕

For weekly tips to your inbox:subscribe to my newsletter>>

Follow & chat with me on Instagram: befitafter40_withlynn/

Looking for dumbbells or a walkpad? Here are my recommendations >>

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 diet

I share what I did over those 9 months, and my results as reported by measuring my body composition using InBody scans which are a bioelectrical impedance analysis. 

I managed to successfully lose fat while getting stronger. I share tips on how I did that (my 7 main focus areas) and also the not-so-pleasant surprise that happened during my diet. 

If you have any questions, don't hesitate to reach out through my Instagram DMs >

Other episodes I recommend in this episode: 

Episode #16: My fatloss journeyEpisode #17: Lifting weights after 50Episode #7: Total Daily Energy expenditure (for more info on NEAT)Episode #18: Progressive Overload

#weightlossplan #bodyrecomposition #10000steps #buildmuscle #fatlossstrategy #fatloss #menopausefitness #menopausehealth #fitbody #fitmom

Support the Show.

Ready to start lifting weights?

Get started on your own today with my Learn to Lift Programs (at home OR gym versions) >> Looking for a more personalized approach? Read more about 1:1 coaching with me >> I run small group programs a couple of times a year - Get on the waitlist >>

Already lifting weights?
💫NEW: If you've been lifting and want a solid program to follow, check out my group membership >>
(special offer for early joiners!)

Support the show:Buy Me A Coffee ☕

For weekly tips to your inbox:subscribe to my newsletter>>

Follow & chat with me on Instagram: befitafter40_withlynn/

Looking for dumbbells or a walkpad? Here are my recommendations >>

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 week?

✨ Are there benefits to lifting more often?

✨ Should I mix up what I do each session?

Link to training tracker>> 

#weighttrainingtips #trainingfrequency #howoftentolift #weighttraining101 #beginnerweighttraining #learntoliftweights #fitafter40 #fitafter50 #fitforlife #strongafter50 #liftheavyshit

Support the Show.

Ready to start lifting weights?

Get started on your own today with my Learn to Lift Programs (at home OR gym versions) >> Looking for a more personalized approach? Read more about 1:1 coaching with me >> I run small group programs a couple of times a year - Get on the waitlist >>

Already lifting weights?
💫NEW: If you've been lifting and want a solid program to follow, check out my group membership >>
(special offer for early joiners!)

Support the show:Buy Me A Coffee ☕

For weekly tips to your inbox:subscribe to my newsletter>>

Follow & chat with me on Instagram: befitafter40_withlynn/

Looking for dumbbells or a walkpad? Here are my recommendations >>

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 pictures

2️⃣ Take measurements with a tape measure

3️⃣ Take body composition measurements

4️⃣ Track your training sessions' weights and reps

5️⃣ Watch for changes in your everyday life

6️⃣ Feel yourself

7️⃣ Look for signs of increasing muscle definition

8️⃣ How clothes fit

For each of these, I go through them with some real-life examples so that you can more easily apply some or all of these methods!

IF you are NOT seeing progress and you've been doing this for a while, please go back to episodes #12 and #13 which go over all the factors which affect how quickly you'll see results, and make sure you're not missing some critical piece!

If you want help to figure it out, I'll be glad to help  - reach out to me.

LINK to the training tracker that you can download and use >>
LINK to join the waitlist if a group training program interests you >>

#weightlifting #trainingtracker #setsandreps #progresspictures #fitnessjourney #dexascan #inbodyscan #bodycomposition #progressiveoverload #weighttrainingtips #learntoliftweights #beginnerweighttraining #fitforlife #strongover40 #strongover50

Support the Show.

Ready to start lifting weights?

Get started on your own today with my Learn to Lift Programs (at home OR gym versions) >> Looking for a more personalized approach? Read more about 1:1 coaching with me >> I run small group programs a couple of times a year - Get on the waitlist >>

Already lifting weights?
💫NEW: If you've been lifting and want a solid program to follow, check out my group membership >>
(special offer for early joiners!)

Support the show:Buy Me A Coffee ☕

For weekly tips to your inbox:subscribe to my newsletter>>

Follow & chat with me on Instagram: befitafter40_withlynn/

Looking for dumbbells or a walkpad? Here are my recommendations >>

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 use: Download my free tracker from www.befitafter40.com/tracker. 

In this episode I'll answer the following questions: 

✨ What is progressive overload and why does it matter?

✨ How can I apply progressive overload in my weight training workouts?

✨ How often should I increase the weight I am using

✨ Does progressive overload work for all rep ranges?

✨ How much weight should I add when I increase the weight?

✨ Can you apply progressive overload in a group fitness class?

✨ Can you apply progressive overload when doing bodyweight exercises?

Take a listen and make sure you're applying progressive overload too!

#progressiveoverload #weighttrainingtips #resistancetraining #bodyweightexercises #repranges #whentoincreaseweights #weightlifting #trainingtracker #setsandreps  #fitnessjourney #learntoliftweights #beginnerweighttraining #fitforlife #strongover40 #strongover50 #onlinefitnesscoach #personaltrainer #befitafter40 #fitforlife

Support the Show.

Ready to start lifting weights?

Get started on your own today with my Learn to Lift Programs (at home OR gym versions) >> Looking for a more personalized approach? Read more about 1:1 coaching with me >> I run small group programs a couple of times a year - Get on the waitlist >>

Already lifting weights?
💫NEW: If you've been lifting and want a solid program to follow, check out my group membership >>
(special offer for early joiners!)

Support the show:Buy Me A Coffee ☕

For weekly tips to your inbox:subscribe to my newsletter>>

Follow & chat with me on Instagram: befitafter40_withlynn/

Looking for dumbbells or a walkpad? Here are my recommendations >>

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 recomposition I've been able to achieve

I refer to the following episodes that I recommend you listen to if you're interested in learning more about the factors that will effect how quickly you see results: POD #12 & #13 - How quickly you'll see results (factors affecting results)

Questions? Comments? Reach out to me in my Instagram DMs - I'd love to hear from you!

#fitafter40 #fitafter50 #fit4life #beginnerweighttraining #weighttrainingjourney #buildmuscleburnfat #fabulousafter50 #midlifefitness #progressiveoverload #bodyrecomposition #onlinefitnesstrainer #midlifefitness #menopausefitness #fitnesstips #weighttrainingtips #fitnessjourney

Support the Show.

Ready to start lifting weights?

Get started on your own today with my Learn to Lift Programs (at home OR gym versions) >> Looking for a more personalized approach? Read more about 1:1 coaching with me >> I run small group programs a couple of times a year - Get on the waitlist >>

Already lifting weights?
💫NEW: If you've been lifting and want a solid program to follow, check out my group membership >>
(special offer for early joiners!)

Support the show:Buy Me A Coffee ☕

For weekly tips to your inbox:subscribe to my newsletter>>

Follow & chat with me on Instagram: befitafter40_withlynn/

Looking for dumbbells or a walkpad? Here are my recommendations >>

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 deficit) as easy and effective as possibleHow I am structuring my meals to minimize hungerWhat I am doing to avoid losing muscle (and direct my body to burn fat instead)My weightloss tips from what I've learnedThe ups and downs I've encountered along the wayHow I have managed social events and alcoholMy results so far

Remember to subscribe to the podcast to hear the final result later this summer!

#fatloss #fitnessjourney #losefatnotmuscle #bodyrecomposition #maintainmuscle #fitnesstransformation #weightlossjourney #bodypositivity #bodyconfidence #fitover50 #itsnevertoolate #everybodycanbeafitbody #fitnessgoals #macros #yougotthis #weightlosstransformation #menopauseweightloss #menopauseandmuscles #fatlosshelp #fatlossprogram #fitmomlife #proteingoals #midlifewellness #weightlossforwomen #weightlossadvice #diettips #tonebody

Support the Show.

Ready to start lifting weights?

Get started on your own today with my Learn to Lift Programs (at home OR gym versions) >> Looking for a more personalized approach? Read more about 1:1 coaching with me >> I run small group programs a couple of times a year - Get on the waitlist >>

Already lifting weights?
💫NEW: If you've been lifting and want a solid program to follow, check out my group membership >>
(special offer for early joiners!)

Support the show:Buy Me A Coffee ☕

For weekly tips to your inbox:subscribe to my newsletter>>

Follow & chat with me on Instagram: befitafter40_withlynn/

Looking for dumbbells or a walkpad? Here are my recommendations >>

✨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 to questions like: 

Is lifting weights really an effective workout?What kind of workouts with weights are effective for building strength and muscle?How to get that 'toned' look?Is swapping workouts frequently effective?

In this episode, I refer to other episodes which can help you to understand the whole picture: 

episode #3: Tips for starting weight training in midlifeepisode #4: Muscles in midlife: a quick lesson in muscle biologyepisode #5: 5 Things you need to do to build muscle

#weighttrainingtips #fitafter40 #fitforlife #strongafter50 #fitnessmyths #fitnessmindset #bestworkouts #liftingweights 

Support the Show.

Ready to start lifting weights?

Get started on your own today with my Learn to Lift Programs (at home OR gym versions) >> Looking for a more personalized approach? Read more about 1:1 coaching with me >> I run small group programs a couple of times a year - Get on the waitlist >>

Already lifting weights?
💫NEW: If you've been lifting and want a solid program to follow, check out my group membership >>
(special offer for early joiners!)

Support the show:Buy Me A Coffee ☕

For weekly tips to your inbox:subscribe to my newsletter>>

Follow & chat with me on Instagram: befitafter40_withlynn/

Looking for dumbbells or a walkpad? Here are my recommendations >>

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 woman in her 30s, 40s or 50s, you won't want to miss this one!

I discuss: 

What are perimenopause, menopause & post-menopause?What are the most common symptoms of menopause?What age do people hit menopause?How long does perimenopause last?What's going on with our hormones in menopause?What's the role of estrogen, and what happens when there is less of it?How to maintain and increase your strengthHow to improve bone densityWhat kind of weight training is effective to counteract the changesand more!

#menopause #perimenopause #menopausehealth #hrt #menopausefitness #fabulousafter50 #fitafter40 #weighttrainingbenefits #whateverywomanneedstoknow

Support the Show.

Ready to start lifting weights?

Get started on your own today with my Learn to Lift Programs (at home OR gym versions) >> Looking for a more personalized approach? Read more about 1:1 coaching with me >> I run small group programs a couple of times a year - Get on the waitlist >>

Already lifting weights?
💫NEW: If you've been lifting and want a solid program to follow, check out my group membership >>
(special offer for early joiners!)

Support the show:Buy Me A Coffee ☕

For weekly tips to your inbox:subscribe to my newsletter>>

Follow & chat with me on Instagram: befitafter40_withlynn/

Looking for dumbbells or a walkpad? Here are my recommendations >>

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. 

In this week's episode I'll discuss the factors beyond the weight room - some of which you may not have realized can have a real impact on how well you can build and maintain muscle. 

I discuss:

✨ The role of recovery in building muscle and strength

✨ The importance of sleep and tips on how to get better sleep

✨ The challenges of being on a diet (aka. calorie deficit)

✨ The role of protein in building and maintaining muscle

✨ The importance of managing stress & cortisol levels in menopause.

For more information about protein, check out episode #10: PROTEIN: What you need to know to boost strength and fitness

#weighttrainingtips 

Support the Show.

Ready to start lifting weights?

Get started on your own today with my Learn to Lift Programs (at home OR gym versions) >> Looking for a more personalized approach? Read more about 1:1 coaching with me >> I run small group programs a couple of times a year - Get on the waitlist >>

Already lifting weights?
💫NEW: If you've been lifting and want a solid program to follow, check out my group membership >>
(special offer for early joiners!)

Support the show:Buy Me A Coffee ☕

For weekly tips to your inbox:subscribe to my newsletter>>

Follow & chat with me on Instagram: befitafter40_withlynn/

Looking for dumbbells or a walkpad? Here are my recommendations >>

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 and level of your results. 

I'll also offer tips to help you to get the most out of the time you spend resistance training.

Next week, we'll look at factors outside of your training sessions that can affect your results. Subscribe so that you don't miss it!

-----------------
For more information about the role of genetics on how quickly and what kinds of results you can get, check out episode #4: Muscles in Midlife:  A quick lesson in muscle biology.

For more information on progressive overload and training close to failure (or to failure), check out episode #5: 5 Things you need to do to build muscle

#weighttrainingtips 

Support the Show.

Ready to start lifting weights?

Get started on your own today with my Learn to Lift Programs (at home OR gym versions) >> Looking for a more personalized approach? Read more about 1:1 coaching with me >> I run small group programs a couple of times a year - Get on the waitlist >>

Already lifting weights?
💫NEW: If you've been lifting and want a solid program to follow, check out my group membership >>
(special offer for early joiners!)

Support the show:Buy Me A Coffee ☕

For weekly tips to your inbox:subscribe to my newsletter>>

Follow & chat with me on Instagram: befitafter40_withlynn/

Looking for dumbbells or a walkpad? Here are my recommendations >>

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 progressive overload and how to do it in practice. 

So you'll get answers to the following questions:

What weight should I start with?When should I increase the weight I'm lifting?What is progressive overload?How do I apply progressive overload in practice?How do I work with rep ranges?

Happy lifting!

#weighttraining101 #startliftingweights #howtolift #progressiveoverload #repranges #howtoliftweights

Support the Show.

Ready to start lifting weights?

Get started on your own today with my Learn to Lift Programs (at home OR gym versions) >> Looking for a more personalized approach? Read more about 1:1 coaching with me >> I run small group programs a couple of times a year - Get on the waitlist >>

Already lifting weights?
💫NEW: If you've been lifting and want a solid program to follow, check out my group membership >>
(special offer for early joiners!)

Support the show:Buy Me A Coffee ☕

For weekly tips to your inbox:subscribe to my newsletter>>

Follow & chat with me on Instagram: befitafter40_withlynn/

Looking for dumbbells or a walkpad? Here are my recommendations >>

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 protein?Does protein help with weight loss?How does protein affect muscle growth?How much protein do I need after a workout?How do I know how much protein I am getting now?How can I make sure I'm getting enough protein?

#protein #benefitsofprotein #proteinsources #proteinmusclegrowth #proteinandmuscle #leucine

Support the Show.

Ready to start lifting weights?

Get started on your own today with my Learn to Lift Programs (at home OR gym versions) >> Looking for a more personalized approach? Read more about 1:1 coaching with me >> I run small group programs a couple of times a year - Get on the waitlist >>

Already lifting weights?
💫NEW: If you've been lifting and want a solid program to follow, check out my group membership >>
(special offer for early joiners!)

Support the show:Buy Me A Coffee ☕

For weekly tips to your inbox:subscribe to my newsletter>>

Follow & chat with me on Instagram: befitafter40_withlynn/

Looking for dumbbells or a walkpad? Here are my recommendations >>

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 journey

You'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 are neurological adaptations in weight training?

🤔 How does weight training differ from cardio?

🤔 How often should I switch what exercises I'm doing weight lifting?

Support the Show.

Ready to start lifting weights?

Get started on your own today with my Learn to Lift Programs (at home OR gym versions) >> Looking for a more personalized approach? Read more about 1:1 coaching with me >> I run small group programs a couple of times a year - Get on the waitlist >>

Already lifting weights?
💫NEW: If you've been lifting and want a solid program to follow, check out my group membership >>
(special offer for early joiners!)

Support the show:Buy Me A Coffee ☕

For weekly tips to your inbox:subscribe to my newsletter>>

Follow & chat with me on Instagram: befitafter40_withlynn/

Looking for dumbbells or a walkpad? Here are my recommendations >>

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.

Support the Show.

Ready to start lifting weights?

Get started on your own today with my Learn to Lift Programs (at home OR gym versions) >> Looking for a more personalized approach? Read more about 1:1 coaching with me >> I run small group programs a couple of times a year - Get on the waitlist >>

Already lifting weights?
💫NEW: If you've been lifting and want a solid program to follow, check out my group membership >>
(special offer for early joiners!)

Support the show:Buy Me A Coffee ☕

For weekly tips to your inbox:subscribe to my newsletter>>

Follow & chat with me on Instagram: befitafter40_withlynn/

Looking for dumbbells or a walkpad? Here are my recommendations >>

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 does TDEE affect weight loss and weight gain?What factors influence TDEE?How can I increase my TDEE?How does exercise affect TDEE?

Happy listening!

Support the Show.

Ready to start lifting weights?

Get started on your own today with my Learn to Lift Programs (at home OR gym versions) >> Looking for a more personalized approach? Read more about 1:1 coaching with me >> I run small group programs a couple of times a year - Get on the waitlist >>

Already lifting weights?
💫NEW: If you've been lifting and want a solid program to follow, check out my group membership >>
(special offer for early joiners!)

Support the show:Buy Me A Coffee ☕

For weekly tips to your inbox:subscribe to my newsletter>>

Follow & chat with me on Instagram: befitafter40_withlynn/

Looking for dumbbells or a walkpad? Here are my recommendations >>

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 discuss the problem with yo-yo dieting for your long-term health.

If you're ready to get started, check out my free guide: www.befitafter40.com/how-to-start-weight-training 

#dietingtips #weightloss #losefatnotmuscle #weighttrainingbenefits

 

Support the Show.

Ready to start lifting weights?

Get started on your own today with my Learn to Lift Programs (at home OR gym versions) >> Looking for a more personalized approach? Read more about 1:1 coaching with me >> I run small group programs a couple of times a year - Get on the waitlist >>

Already lifting weights?
💫NEW: If you've been lifting and want a solid program to follow, check out my group membership >>
(special offer for early joiners!)

Support the show:Buy Me A Coffee ☕

For weekly tips to your inbox:subscribe to my newsletter>>

Follow & chat with me on Instagram: befitafter40_withlynn/

Looking for dumbbells or a walkpad? Here are my recommendations >>

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 you getting enough protein

All of these key things are also summarized in my freebie which you can download at www.befitafter40.com/build-muscle.

As always, I would love to hear from you. You can reach out to me in my DMs on Instagram, or email me. 

Time stamps: 

0:19 Progressive Overload

4:15 Training close to failure (or to failure)

8:00 Choosing exercises that actually stimulate muscle growth

11:09 Recovery

13:10 Nutrition

Support the Show.

Ready to start lifting weights?

Get started on your own today with my Learn to Lift Programs (at home OR gym versions) >> Looking for a more personalized approach? Read more about 1:1 coaching with me >> I run small group programs a couple of times a year - Get on the waitlist >>

Already lifting weights?
💫NEW: If you've been lifting and want a solid program to follow, check out my group membership >>
(special offer for early joiners!)

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Looking for dumbbells or a walkpad? Here are my recommendations >>

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 get answers to the following questions (and more):

Why do people get weaker as they age and is there anything I can do about it?Why does my body composition seem to be changing as I get older?Why am I not seeing the same results as that fitness influencer though I'm doing the same exercises?How heavy do I need to lift to build muscle and increase my strength?How does menopause affect my strength and ability to build muscle?Is it a good idea to swap up my weight training exercises often?

So, if you're interested in understanding how to get strong and stay strong in midlife and beyond, you'll want to hear this one. 

Let's get started!

Support the Show.

Ready to start lifting weights?

Get started on your own today with my Learn to Lift Programs (at home OR gym versions) >> Looking for a more personalized approach? Read more about 1:1 coaching with me >> I run small group programs a couple of times a year - Get on the waitlist >>

Already lifting weights?
💫NEW: If you've been lifting and want a solid program to follow, check out my group membership >>
(special offer for early joiners!)

Support the show:Buy Me A Coffee ☕

For weekly tips to your inbox:subscribe to my newsletter>>

Follow & chat with me on Instagram: befitafter40_withlynn/

Looking for dumbbells or a walkpad? Here are my recommendations >>

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 protein

Are 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 weight room, or using weights at home -  but want to understand more about what you should be doing there? Then this is the podcast for you!

If you have not yet listened to the previous episode on the benefits of weight training - check out episode #2. 

Support the Show.

Ready to start lifting weights?

Get started on your own today with my Learn to Lift Programs (at home OR gym versions) >> Looking for a more personalized approach? Read more about 1:1 coaching with me >> I run small group programs a couple of times a year - Get on the waitlist >>

Already lifting weights?
💫NEW: If you've been lifting and want a solid program to follow, check out my group membership >>
(special offer for early joiners!)

Support the show:Buy Me A Coffee ☕

For weekly tips to your inbox:subscribe to my newsletter>>

Follow & chat with me on Instagram: befitafter40_withlynn/

Looking for dumbbells or a walkpad? Here are my recommendations >>

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 and in the decades aheadHow weight training strengthens musclesHow weight training strengthens tendonsHow to increase your metabolism by lifting weightsUsing weight training for body recompositionMental health benefits of weight training

Support the Show.

Ready to start lifting weights?

Get started on your own today with my Learn to Lift Programs (at home OR gym versions) >> Looking for a more personalized approach? Read more about 1:1 coaching with me >> I run small group programs a couple of times a year - Get on the waitlist >>

Already lifting weights?
💫NEW: If you've been lifting and want a solid program to follow, check out my group membership >>
(special offer for early joiners!)

Support the show:Buy Me A Coffee ☕

For weekly tips to your inbox:subscribe to my newsletter>>

Follow & chat with me on Instagram: befitafter40_withlynn/

Looking for dumbbells or a walkpad? Here are my recommendations >>

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 any questions or comments.

x Lynn
Certified Menopause Fitness Coach

Support the Show.

Ready to start lifting weights?

Get started on your own today with my Learn to Lift Programs (at home OR gym versions) >> Looking for a more personalized approach? Read more about 1:1 coaching with me >> I run small group programs a couple of times a year - Get on the waitlist >>

Already lifting weights?
💫NEW: If you've been lifting and want a solid program to follow, check out my group membership >>
(special offer for early joiners!)

Support the show:Buy Me A Coffee ☕

For weekly tips to your inbox:subscribe to my newsletter>>

Follow & chat with me on Instagram: befitafter40_withlynn/

Looking for dumbbells or a walkpad? Here are my recommendations >>