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If you are a woman over 40 who is looking for practical information on how to keep your body strong and functional in perimenopause, menopause, and post-menopause, this is the show for you! - Do you want to learn how to exercise in a way that makes you look and feel great today and also prepares your body for the decades ahead? - Do you want to start strength training after 40? - Do you want to understand the hormonal changes that are going on in your body during menopause (estrogen, progest ...
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Getting back to weight training with a knee that was swollen, stiff, and too painful to bend isn’t easy, but it is possible! In this episode of 40+ Fitness for Women, I share my experience working around significant knee limitations and slowly building back strength and range of motion - without risking further damage. Tune in as I discuss: The ste…
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Balance isn’t just something you need for yoga—it’s a key component of staying safe, functional, and independent as we age. 🧘‍♀️ In this episode of 40+ Fitness for Women, I dive into why maintaining your balance is crucial and how you can improve it without adding extra hours to your week. Tune in as I share: Easy ways to incorporate balance exerci…
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Have you been carefully sticking to a 1200-calorie per day diet during the week, only to reward yourself with a cheat day on the weekend? While this approach might seem like a good balance, it could actually be sabotaging your progress! In this episode of 40+ Fitness for Women, I break down why super low-calorie diets and cheat days aren’t as effec…
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Are popular group fitness classes like BodyPump, F45, and Orangetheory really helping you build and maintain muscle as you age? 🤔 In this episode of 40+ Fitness for Women, I’m diving into why these trendy workouts might not be the best choice for women in perimenopause and menopause who want to regain or maintain muscle. 💪 Tune in as I discuss: Why…
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A lot has happened since I started my journey into strength training and fitness after menopause! 💪 In this special episode of *40+ Fitness for Women*, I’m catching up with you on where I am now, what’s changed, and how my fitness and lifestyle have evolved over the last few years. Plus, if you’re new to my show, you’ll get to know a bit more about…
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Thinking about starting weight training at home but not sure what size weights to buy? In this episode of 40+ Fitness for Women, I break down everything you need to know to pick the right dumbbells and start your strength training journey—even if you're new to lifting. In this episode, I cover: How to choose the right weights based on your current …
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Are you wondering how often you really need to train to build muscle and stay fit? In this episode of 40+ Fitness for Women, I break down the pros and cons of training two, three, or four days per week—so you can decide what fits best with your lifestyle and goals. In this episode, I cover: The benefits of training at different frequencies How to e…
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Are you working out hard but still not seeing the muscle growth you expected? In this episode of 40+ Fitness for Women, I’m breaking down the top five reasons why your muscles might not be growing, even if you're putting in the effort. Whether you’re in perimenopause, menopause, or beyond, these common pitfalls can stand in the way of your muscle-b…
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Ever wonder why all those hours in group fitness classes, spinning, or yoga aren't delivering the toned, strong look you used to have? In this episode of 40+ Fitness for Women, we're diving deep into the crucial difference between exercising and training—and why it matters more than ever for women in perimenopause and menopause. Learn why losing mu…
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Struggling to see results from your usual workout routines? Feeling frustrated with your body as you navigate perimenopause or menopause? You’re not alone! In this episode of 40+ Fitness for Women, I sit down with my client Brandon, a 46-year-old mom of two, who shares her inspiring journey from cardio queen to confident weightlifter. Discover how …
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In this episode of 40+ Fitness for Women, I’m pulling back the curtain on my strength training programs and how they’re designed to help women in midlife build real, lasting strength. Whether you’re just starting out or looking to refine your routine, I share how my approach makes it easy to fit strength training into your busy life—whether you tra…
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How hard you train matters. If you're not training close to your maximal, you may be leaving results on the table. In this episode, I share: Three myths about what builds muscle How to ensure you're training with enough intensity A couple of exercises you can see what going to failure feels like Tips for beginner weight trainers Tips for more advan…
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Are you intimidated by the idea of lifting heavy weights? Think you might get injured or that it's just not for you? In this episode of the podcast, we’re busting myths and breaking barriers about what lifting heavy really means for women in midlife. In this episode, I discuss: What "lifting heavy" truly means for women in midlife The importance of…
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Are you tracking your lifts? 🤔 If not, there are some good reasons why you should. I go through them in this episode of the podcast. 📝 You can use paper and pen or a fancy app - it's up to you (I prefer pen and paper myself). And if you don't have a tracker yet, download a copy of my free Google-sheets based tracker here >> Enjoy the show! x Lynn S…
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I recently asked my followers what questions they want answered, and in this episode, I answer some questions I received about protein, macros, 'forbidden' foods, and weight loss. In this episode, I answer the following questions: ⭐ How can I get enough protein without gaining weight? ⭐ What should my macros be? ⭐ Are there any foods that are off-l…
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Have you noticed increased fat around your waist as you go through menopause? If so, you are not alone: this was the TOP question I was asked when women could ask me anything. In this episode, I tell you how you're going to be able to get rid of that belly fat and keep it off! You'll learn: ✅ What causes the accumulation of belly fat in women in pe…
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Have you had trouble getting started with weight training or in staying consistent with your training? If so, this episode is for you! In this episode, I talk with Life Coach Peggy Malone who works with midlife women about different strategies which can help you to start and stay consistent with your fitness habits. We discuss many different ways t…
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Did you know that a prevailing myth in fitness is that to get 'toned', you should work with low weights and high reps? That's just not true. So how many reps should you be doing? Well, it depends... In episode #74 of 40+ Fitness for Women, I discuss: ✔️ The pros and cons of working in low vs. high rep ranges, ✔️ The recommended rep ranges for women…
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Are you thinking of putting your fitness on pause for the summer? 👇 Vacation season is here, and the temptation to put your fitness goals on hold till fall is huge. 😎 But as women in perimenopause and post-menopause, getting back in shape in the fall is no longer a matter of couple weeks of discipline because our bodies don't respond the way they u…
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We're not 20 anymore. Our bodies have been through LIFE, and that means that most of us have some area of our bodies that don't work quite so perfectly anymore. 😬 Maybe it's a cranky knee. 😬 Maybe you have arthritis in your joints. 😬 Or maybe you've got a recent injury. Those do not need to stop you from lifting weights and keeping your body strong…
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Weight loss drugs like Ozempic, Wegovy, and Mounjaro are becoming mainstream in the USA. The shots are being offered not only to those who need to lose weight for health reasons but also to normal-weight people who are looking for an easy way to get skinny. Women especially are hopping on board the weight loss bus. But as with any drug, there are d…
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If you've noticed the loss of muscle tone that so many women in their 40s, 50s or 60s wake up to, and you are working out regularly, then this episode is for you. One of the biggest misconceptions in the fitness industry is that any workout with weights will 'tone you up' (ie. build muscle) but that's just not true. I used to believe that too, and …
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Balancing your hormones is one of the latest buzzwords in fitness, but what does that mean? What hormones need "balancing", and how is it best to balance them? 🤔 In this episode, I take a look at some of the key hormones affecting 40+ women and share my thoughts and experiences on "balancing" them. So, if you're looking for a decidedly low-hype dis…
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One of the most common fitness goals for women over 40 is to 'tone up'. But often achieving that goal eludes them. Getting 'toned' requires two things: building muscle and losing fat. In episode #68, I share 8 of the most common mistakes I see women making that prevent them from achieving that 'toned' look they desire. Enjoy the show! Send me your …
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What is the best kind of cardio to be doing as a woman in perimenopause or post-menopause? Is it zone 2 cardio? HIIT sessions? Or should you be doing long steady-state sessions? The answer may surprise you: the recommendation for women in perimenopause and menopause is to do maximal high-intensity cardio called Sprint Interval Training (SIT). In th…
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Have you noticed changes in your body? Are your tried-and-tested diet and exercise routines not working anymore? Welcome to menopause. Menopause is not just about not getting your period anymore and hot flushes. The changes in your female hormones affect all parts of your body. It is a fundamental change. And it means that you need to change how yo…
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Have you heard that your metabolism slows down as you age, and that the extra weight is just something that you need to learn to live with? Well, that's just not true. There ARE things you can do to keep your metabolism running high, and in episode #65 of the 40+ Fitness for Women podcast, I break it down for you. x Lynn Certified Menopause Fitness…
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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…
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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 & dr…
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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 Looking for a strength training program that follows the principles shared on the show? Join my Monthly Membership >> Ready to start strength training? …
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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 discu…
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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. M…
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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 …
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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 p…
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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…
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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 wit…
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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 …
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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 rea…
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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 & bei…
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🏃‍♀️ 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 …
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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…
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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 gy…
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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.…
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🤔 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…
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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 hab…
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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!'…
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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…
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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? …
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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…
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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 w…
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