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

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 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

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/

🏃‍♀️ 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): 

1. Have a WEEKLY calorie target, and hit that
2. Track EVERYTHING that passes your lips
3. Prioritize protein - aiming for 1g/lb of ideal body weight per day
4. Plan your meals
5. Lift weights - to save your muscle!
6. Maintain your non-exercise activity (NEAT) levels

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/

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!

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/

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!

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: 

• 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!

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/

🤔 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 training
• How 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 life
• How weight training has transformed my body after menopause - and how it can do that for you too! 

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/

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

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 at home with just dumbbells >>
• My favorite equipment (incl. adjustable dumbbells) >>
• Episode #11 - How to chose your starting weights
• Episode #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 home
• Some downsides (don't worry there are not many!)
• The minimum equipment you need
• Some other equipment you might get too

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 podcast:

• Group Program (kicks off Jan 2024): www.befitafter40.com/group
• Self-study courses: www.befitafter40.com/diy
• Episodes 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':

1. Increasing your lean muscle mass
2. Decreasing 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

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/