#120: What to Do When Your Strength Training Program Changes – and Why You Shouldn’t Just Jump In
When it’s time to swap out an exercise in your program — whether to freshen things up or work your muscles in a new way — it’s easy to assume you can go just as hard as before.But here’s the truth: even if you’re strong, your body needs time to adapt to a new movement. Especially in midlife, when old injuries and cranky joints are more common. Diving in too fast can set you back.In episode 120, I walk you through:Why sticking with the same exercises for 8–12 weeks is key to progressHow to safely introduce a new or returning movement (even if you’re strong!)My personal example of switching from leg presses to Bulgarian split squatsThe smart way I program swaps so you can keep progressing Enjoy the episode!Send me your thoughts 😃 Support the show FREE CHALLENGE: Know you should start strength training but not sure how? Join LIFT-OFF 🚀: A Midlife Strength Challenge >> SPECIAL OFFER: Already strength training? Test out my Strength Training Membership. Save 20% on your first 2 months with coupon code POD20 (apply at checkout). Check out the membership here >> Kick-start your lifting with my easy-to-follow Learn to Lift programs: Learn to Lift at HOME (dumbbells-only) >> Learn to Lift at the GYM >> Lose fat with The Midlife Fat Loss Formula >> Download my free guide to working with your menopausal body >> ...
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#119: Protein: Why It Matters, How Much You Need, and Practical Tips to Eat Enough
Struggling to get enough protein in your day? Most of us aren’t eating enough — and how do I know? Because it’s almost impossible to do without conscious effort and some level of meal planning.So let’s talk about protein.In this episode, I share:Why protein is especially important in midlifeHow much you really needHow to calculate your daily targetWhat to look for in a good protein powderA practical, real-life way to plan your meals to hit your protein goal without stressP.S. If you have questions about protein, send them to me — I’d love to do a future episode answering your FAQs. Send me a message via Instagram >>Enjoy the show!Resources mentioned in the episode: – Protein powder recommendations >> – Midlife Fat Loss Formula >>Send me your thoughts 😃 Support the show FREE CHALLENGE: Know you should start strength training but not sure how? Join LIFT-OFF 🚀: A Midlife Strength Challenge >> SPECIAL OFFER: Already strength training? Test out my Strength Training Membership. Save 20% on your first 2 months with coupon code POD20 (apply at checkout). Check out the membership here >> Kick-start your lifting with my easy-to-follow Learn to Lift programs: Learn to Lift at HOME (dumbbells-only) >> Learn to Lift at the GYM >> Lose fat with The Midlife Fat Loss Formula >> Download my free guide to working with your menopausal body >> ...
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#118: The Love-Hate Relationship We Have with Our Bodies (And What Helped Me Change It)
This episode is a little more personal.I’m talking about something so many of us carry quietly: the complicated relationship we’ve had with our bodies for decades. From pinching belly fat as a teen to being picked last in PE to trying to “fix” the things we don’t like… it’s a journey so many midlife women know all too well.In this episode, I’m sharing my own story - how sports and strength training helped me shift from hating parts of my body to actually loving what it could do. Not just in the gym, but in everyday life. And why that shift matters more than ever now, as we age.This is about more than aesthetics. It’s about seeing our bodies not as a problem to fix, but as a partner in the life we want to keep living - fully and actively - for decades to come.If you’ve ever felt frustrated with your body but also proud of what it’s capable of, this one’s for you.Send me your thoughts 😃 Support the show FREE CHALLENGE: Know you should start strength training but not sure how? Join LIFT-OFF 🚀: A Midlife Strength Challenge >> SPECIAL OFFER: Already strength training? Test out my Strength Training Membership. Save 20% on your first 2 months with coupon code POD20 (apply at checkout). Check out the membership here >> Kick-start your lifting with my easy-to-follow Learn to Lift programs: Learn to Lift at HOME (dumbbells-only) >> Learn to Lift at the GYM >> Lose fat with The Midlife Fat Loss Formula >> Download my free guide to working with your menopausal body >> ...
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#117: Factors That Impact Your Strength Training Results (Part 2: Lifestyle Choices that Matter)
When it comes to seeing results from strength training, what you do outside of your workouts matters just as much as what happens during them—especially in midlife.In part 2 of this series, I’m walking you through the lifestyle choices that either support or slow down your progress. These aren’t trendy hacks or extreme routines. They’re the kinds of everyday habits that help your body recover, build muscle, and feel better overall.You’ll learn:Why recovery time is when your muscles actually growHow much food and protein you really need to support your trainingThe truth about creatine, sleep, stress—and yes, even alcoholWhy training hard without supporting your body can actually backfireThese are simple, sustainable changes that make a big difference—not just for your training, but for how you feel every day as a woman in midlife.Enjoy the episode!Resources mentioned:Episode #116: Factors That Impact Your Strength Training Results (Part 1: Things you can & can't control)Episode #110: The Right Way to Recover After Strength Training (Rest, Fuel & Tips for Faster Recovery)Episode #32: How to get enough protein each day - practical tips for eating more proteinEpisode #63: Tips for Better Quality Sleep in MenopauseEpisode #41: Stress: Why you should NOT ignore it in menopauseSend me your thoughts 😃 Support the show FREE CHALLENGE: Know you should start strength training but not sure how? Join LIFT-OFF 🚀: A Midlife Strength Challenge >> SPECIAL OFFER: Already strength training? Test out my Strength Training Membership. Save 20% on your first 2 months with coupon code POD20 (apply at checkout). Check out the membership here >> Kick-start your lifting with my easy-to-follow Learn to Lift programs: Learn to Lift at HOME (dumbbells-only) >> Learn to Lift at the GYM >> Lose fat with The Midlife Fat Loss Formula >> Download my free guide to working with your menopausal body >> ...
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#116: Factors That Impact Your Strength Training Results (Part 1: Things you can & can't control)
When will I see results? And how can I get there faster?These are questions everyone asks when starting strength training - and in this episode, we’re diving into the real answers. If you’ve been lifting weights and wondering whether it’s working (or why your progress isn’t matching someone else’s), this episode is for you.In part 1 of this 2-part series, I'm looking at the real factors that influence your results. Some are completely out of your control (like your age and muscle fiber type). But others - like how you train - make a huge difference.You’ll learn:The role genetics, age, and hormones play in your training outcomesWhat actually matters inside your workouts if you want to see change5 key training-related habits that give you the best chance at visible, lasting resultsHit play to learn what you should (and shouldn’t) be focusing on.Resources mentioned:Episode #114 – Progressive OverloadSend me your thoughts 😃 Support the show FREE CHALLENGE: Know you should start strength training but not sure how? Join LIFT-OFF 🚀: A Midlife Strength Challenge >> SPECIAL OFFER: Already strength training? Test out my Strength Training Membership. Save 20% on your first 2 months with coupon code POD20 (apply at checkout). Check out the membership here >> Kick-start your lifting with my easy-to-follow Learn to Lift programs: Learn to Lift at HOME (dumbbells-only) >> Learn to Lift at the GYM >> Lose fat with The Midlife Fat Loss Formula >> Download my free guide to working with your menopausal body >> ...
Over 40+ Fitness for Women: Strength training in perimenopause & menopause
If you are a woman over 40 and are 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 to increase muscle and lose fat so you look and feel great today while preparing your body for the decades ahead? - Do you want to start lifting weights?- Do you want to understand the hormonal changes that are going on in your body during menopause (estrogen, progesterone, testosterone, and cortisol) and how those affect how you should be working out?Lynn has you covered!40+ Fitness for Women Podcast is THE fitness podcast for women over 40. It is focused on practical, concrete tips and strategies for getting strong and fit today and maintaining your quality of life in the decades ahead. Host Lynn Sederlöf-Airisto is a Certified Menopause Fitness Coach. And, as a 54-year-old post-menopausal woman, she knows first-hand what going through the menopause 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 forward - 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.
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Netherlands