Most people warm up for weight training with 15 minutes of cardio and walk out of the gym without any kind of cool-down. 

There is a better way - and it will enable you to get more out of your session.

Listen to this episode of the podcast to learn more.

Resources mentioned in the episode:
- Upper body warm-up before lifting weights (gentle mobility) >>
- Lower body warm-up before lifting weights (gentle mobility) >>

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/

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!

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 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!

 

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: 

• 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 avoid
• How to get your body used to this new form of exercise
• What to do about pre-existing injuries
• Listening 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. 🤗

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: 

• My Learn to Lift courses >> 
• Learn more about 1:1 coaching with me >>
• Episode #45: My 2-phased approach to getting in shape for summer
• Episode #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. 

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 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 trainer
• What it's like to work with an online personal trainer/fitness coach
• The benefits of having a personal trainer/fitness coach
• Examples of how I'm working with three of my clients
• How to choose the perfect personal trainer/coach for you. 

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: 

• My Learn to Lift courses (for HOME or GYM) >
• Episode #42: 5 Ways to save time in your weight training sessions
• Episode #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

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/

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

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/

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

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/

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: 

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

Enjoy the episode. 

x Lynn

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/