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 #29
• What about cardio: Episode #31
• How often should you lift weights: Episode #20
• Factors affecting the results you’ll get from lifting: Episodes #12 and #13
• Some 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: 

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

Send me your thoughts 😃

Support the show

• Join Lift-Off!🚀 my FREE 10-day Midlife Strength Challenge >>
• Start strength training with my beginner-friendly Learn to Lift programs >>
• If you have experience lifting weights and want quality programming, join my monthly membership >>
• Download my free guide to working with your menopausal body >>
• Subscribe to my weekly newsletter>>
• Follow & chat with me on Instagram: befitafter40_withlynn/

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  #21
• Free 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 lost
• How I achieved body recomposition with a combination of weight training and a 10-week calorie deficit
• How 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 it
• How to minimize loss of muscle when dieting
• How to take progress pictures
• My strategy for body recomposition.

Enjoy the episode!
x Lynn

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

Send me your thoughts 😃

Support the show

• Join Lift-Off!🚀 my FREE 10-day Midlife Strength Challenge >>
• Start strength training with my beginner-friendly Learn to Lift programs >>
• If you have experience lifting weights and want quality programming, join my monthly membership >>
• Download my free guide to working with your menopausal body >>
• Subscribe to my weekly newsletter>>
• Follow & chat with me on Instagram: befitafter40_withlynn/

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!

Send me your thoughts 😃

Support the show

• Join Lift-Off!🚀 my FREE 10-day Midlife Strength Challenge >>
• Start strength training with my beginner-friendly Learn to Lift programs >>
• If you have experience lifting weights and want quality programming, join my monthly membership >>
• Download my free guide to working with your menopausal body >>
• Subscribe to my weekly newsletter>>
• Follow & chat with me on Instagram: befitafter40_withlynn/

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!

Send me your thoughts 😃

Support the show

• Join Lift-Off!🚀 my FREE 10-day Midlife Strength Challenge >>
• Start strength training with my beginner-friendly Learn to Lift programs >>
• If you have experience lifting weights and want quality programming, join my monthly membership >>
• Download my free guide to working with your menopausal body >>
• Subscribe to my weekly newsletter>>
• Follow & chat with me on Instagram: befitafter40_withlynn/

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 

Send me your thoughts 😃

Support the show

• Join Lift-Off!🚀 my FREE 10-day Midlife Strength Challenge >>
• Start strength training with my beginner-friendly Learn to Lift programs >>
• If you have experience lifting weights and want quality programming, join my monthly membership >>
• Download my free guide to working with your menopausal body >>
• Subscribe to my weekly newsletter>>
• Follow & chat with me on Instagram: befitafter40_withlynn/

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 order
• What happens when estrogen declines in perimenopause and post-menopause
• How weight training can turn back the hands of time - it's anti-aging effects.

Enjoy the show!

Send me your thoughts 😃

Support the show

• Join Lift-Off!🚀 my FREE 10-day Midlife Strength Challenge >>
• Start strength training with my beginner-friendly Learn to Lift programs >>
• If you have experience lifting weights and want quality programming, join my monthly membership >>
• Download my free guide to working with your menopausal body >>
• Subscribe to my weekly newsletter>>
• Follow & chat with me on Instagram: befitafter40_withlynn/

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

Send me your thoughts 😃

Support the show

• Join Lift-Off!🚀 my FREE 10-day Midlife Strength Challenge >>
• Start strength training with my beginner-friendly Learn to Lift programs >>
• If you have experience lifting weights and want quality programming, join my monthly membership >>
• Download my free guide to working with your menopausal body >>
• Subscribe to my weekly newsletter>>
• Follow & chat with me on Instagram: befitafter40_withlynn/

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

Send me your thoughts 😃

Support the show

• Join Lift-Off!🚀 my FREE 10-day Midlife Strength Challenge >>
• Start strength training with my beginner-friendly Learn to Lift programs >>
• If you have experience lifting weights and want quality programming, join my monthly membership >>
• Download my free guide to working with your menopausal body >>
• Subscribe to my weekly newsletter>>
• Follow & chat with me on Instagram: befitafter40_withlynn/

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

Send me your thoughts 😃

Support the show

• Join Lift-Off!🚀 my FREE 10-day Midlife Strength Challenge >>
• Start strength training with my beginner-friendly Learn to Lift programs >>
• If you have experience lifting weights and want quality programming, join my monthly membership >>
• Download my free guide to working with your menopausal body >>
• Subscribe to my weekly newsletter>>
• Follow & chat with me on Instagram: befitafter40_withlynn/

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

Send me your thoughts 😃

Support the show

• Join Lift-Off!🚀 my FREE 10-day Midlife Strength Challenge >>
• Start strength training with my beginner-friendly Learn to Lift programs >>
• If you have experience lifting weights and want quality programming, join my monthly membership >>
• Download my free guide to working with your menopausal body >>
• Subscribe to my weekly newsletter>>
• Follow & chat with me on Instagram: befitafter40_withlynn/