42 episodes
40+ Fitness for Women: Strength Training, Health & Weight Loss for Women in menopause & perimenopause Lynn Sederlöf-Airisto
-
- Health & Fitness
-
-
4.5 • 19 Ratings
-
If you are a woman in midlife who is looking for practical information on how to stay fit in perimenopause, menopause, and post-menopause, this is the show for you!- Do you want to learn how to exercise in a way that not only makes you look and feel great today but also prepares you for the decades ahead? - Do you want to learn how to start weight training in your 40s and 50s?- Do you want to understand the hormonal changes that are going on in your body - with estrogen, progesterone, testosterone, and cortisol - and how those affect how you should be training?Lynn has you covered!40+ Fitness for Women Podcast is the fitness podcast for women in midlife focused on concrete tips and strategies for how to be fit and healthy today and maintain your quality of life in the decades ahead. Host Lynn Sederlöf is a certified menopause fitness coach. And, as a 52-year-old post-menopausal woman, she knows first-hand what going through the midlife transition is like.She has struggled with the hormonal changes including a rollercoaster ride through perimenopause and changes to her body composition that seemed to happen almost overnight.Lynn has been there, and found the path out - and is here to share that with you. Midlife can be the best part of life - if you learn how to work with your body.
-
#42: 5 ways to save time in your weight training sessions
Resources mentioned in the episode:
Light mobility warm-up >>Download my free tracker >>Start training anytime with my DIY courses >>Join the waitlist for 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 showFollow me on Instagram: befitafter40_withlynn/
Support the show:
If you'd like to support the show, you can Buy Me A Coffee ☕
Link to my free content >>
For weekly tips and information subscribe to my newsletter>>
My favorite stuff:
Looking for dumbbells or a walkpad? Here are my recommendations >>
My programs:
Get started training anytime with my self-study programs >> Join my group coaching program waitlist for Jan 2024 >> Looking for 1-to-1 coaching? Apply here >> -
#41: Stress - why you should NOT ignore it in perimenopause & menopause
🙄 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 showFollow me on Instagram: befitafter40_withlynn/
Support the show:
If you'd like to support the show, you can Buy Me A Coffee ☕
Link to my free content >>
For weekly tips and information subscribe to my newsletter>>
My favorite stuff:
Looking for dumbbells or a walkpad? Here are my recommendations >>
My programs:
Get started training anytime with my self-study programs >> Join my group coaching program waitlist for Jan 2024 >> Looking for 1-to-1 coaching? Apply here >> -
#40: Meal Prepping 101 (Benefits & how to get started)
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 showFollow me on Instagram: befitafter40_withlynn/
Support the show:
If you'd like to support the show, you can Buy Me A Coffee ☕
Link to my free content >>
For weekly tips and information subscribe to my newsletter>>
My favorite stuff:
Looking for dumbbells or a walkpad? Here are my recommendations >>
My programs:
Get started training anytime with my self-study programs >> Join my group coaching program waitlist for Jan 2024 >> Looking for 1-to-1 coaching? Apply here >> -
#39: How to start lifting weights after 40 (& fit it into your busy life)
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 #18Weight 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 showFollow me on Instagram: befitafter40_withlynn/
Support the show:
If you'd like to support the show, you can Buy Me A Coffee ☕
Link to my free content >>
For weekly tips and information subscribe to my newsletter>>
My favorite stuff:
Looking for dumbbells or a walkpad? Here are my recommendations >>
My programs:
Get started training anytime with my self-study programs >> Join my group coaching program waitlist for Jan 2024 >> Looking for 1-to-1 coaching? Apply here >> -
#38: Mindset Shifts - the key to long-lasting results in weight loss & fitness
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 showFollow me on Instagram: befitafter40_withlynn/
Support the show:
If you'd like to support the show, you can Buy Me A Coffee ☕
Link to my free content >>
For weekly tips and information subscribe to my newsletter>>
My favorite stuff:
Looking for dumbbells or a walkpad? Here are my recommendations >>
My programs:
Get started training anytime with my self-study programs >> Join my group coaching program waitlist for Jan 2024 >> Looking for 1-to-1 coaching? Apply here >> -
#37: Menopause 101 - What every woman should know about perimenopause & menopause
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 showFollow me on Instagram: befitafter40_withlynn/
Support the show:
If you'd like to support the show, you can Buy Me A Coffee ☕
Link to my free content >>
For weekly tips and information subscribe to my newsletter>>
My favorite stuff:
Looking for dumbbells or a walkpad? Here are my recommendations >>
My programs:
Get started training anytime with my self-study programs >> Join my group coaching program waitlist for Jan 2024 >> Looking for 1-to-1 coaching? Apply here >>
Customer Reviews
63 year old starting strength training
I am now one month in thanks to Lynn, and the changes are enormous already! Getting the protein in has become easy(protein drinks, tuna, ground turkey) and I am doing this all from home with 5, 10, and 15 lb dumbbells so far! My clothes fit so much better after 4 weeks. Progressive overload is really making me stronger already!
Wonderful and informative podcast!
I appreciate the first hand knowledge and calm discussion style that Lynn conveys with her podcast. I’m slowly making my way through all of her episodes and feel inspired and empowered to move into strength training properly!
Re-learning how to stay fit! 5/5 stars!
Listening and learning from Lynn has been a wonderful way to get acquainted with fitness for someone in perimenopause. My last workout routine was carried over from my 20s and no longer serving my body. This podcast has been so incredibly helpful and motivating. From weight training to health, Lynn breaks things down simply and I love her presentaion!