최고 Perimenopause Tips 팟캐스트 (2024)

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#98: Q&A: Training after Illness, Lifting Straps, Boredom with Weight Training, and My HRT Journey 32:11

2h ago32:11

32:11

In this episode of 40+ Fitness for Women, I’m answering questions submitted by my followers about training, equipment, and hormone replacement therapy. I answer these questions: How to get back into training after being sick? Do I use lifting straps, and when would I recommend them? How can weight training sessions be made less boring? Am I on horm…

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#97: 6 Things I've Changed My Mind About as a Menopause Fitness Coach 23:50

7d ago23:50

23:50

After menopause, I noticed big changes in my body as my familiar fitness routines stopped working. The lessons I’ve learned — from studying menopause and midlife fitness, from my personal experiences, and from coaching a wide variety of women — have completely transformed my thinking. In this episode, I share six things I’ve changed my mind about: …

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#96: My Best Tips for Staying on Track During the Holidays 25:27

15d ago25:27

25:27

The holiday season is here, and with it comes the parties, festive meals, and all those tempting treats! 🎄 But how do you enjoy the holidays without feeling like all your hard-earned fitness progress is going out the window? In this episode of 40+ Fitness for Women, I share: How to balance indulgence with consistency during the holidays Practical t…

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#95: Fat Loss Tips for Women over 40 - with Weight Loss Coach Joe Hoye 35:54

22d ago35:54

35:54

Why Diets Fail and What Works Instead Have you tried every diet out there, only to gain the weight back? Or feel like you’re spending your life counting calories and restricting yourself with no lasting results? 🤔 In this episode of 40+ Fitness for Women, I chat with Midlife Weight Loss Coach Joe Hoye about breaking free from the diet rollercoaster…

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#94: Overwhelmed by midlife fitness tips? Here's what to focus on & what to ignore 33:57

29d ago33:57

33:57

Confused by the endless (and often conflicting) fitness advice for women in midlife? You’re not alone. In this episode I break down the mixed messages about fitness and health in midlife and give you a clear plan to feel strong, healthy, and confident. It’s time to cut through the noise and focus on what really works. In this episode, I: Review the…

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#93: 3 ways to build grip strength to keep progressing your lifts 15:53

1M ago15:53

15:53

If you’ve noticed your grip strength lagging as you increase your weights, you’re not alone. In this episode, I’m sharing three effective ways to build grip strength while continuing to progress your strength training - don't let a weak grip hold you back! You’ll learn: 3 strategies to increase grip strength without slowing your progress How poor g…

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#92: The Roadmap to Lifting Heavy in Menopause 20:11

1M ago20:11

20:11

Heavy lifting with shorter sets is recommended for women in perimenopause and menopause, but jumping straight into that type of training can be risky. In this episode, I’m sharing the roadmap to safely build up to lifting heavy - so you can get stronger while avoiding injury. I’ll walk you through: How heavy lifting with shorter sets is recommended…

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#91: Back to Heavy Lifting with a Cranky Knee – My Story 23:01

2M ago23:01

23:01

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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#90: Balance: Use it or Lose it! 11:10

2M ago11:10

11:10

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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#89: Why 1200 calorie/day diets & cheat days don’t work & what to do instead 14:47

2M ago14:47

14:47

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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#88: Why I don't recommend BodyPump, F45 and Orangetheory for women in menopause 16:54

2M ago16:54

16:54

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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#87: My Fit After 50 Journey Update 23:11

3M ago23:11

23:11

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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#86: What Dumbbells Do You Need to Start Strength Training at Home? 6:14

3M ago6:14

6:14

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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#85: How Often Should You Strength Train? (and what's the benefit of lifting more often) 14:39

3M ago14:39

14:39

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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#84: 5 Reasons Your Muscles Aren't Growing (and how to fix it) 10:08

3M ago10:08

10:08

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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#83: Are you Exercising or Training? Why It Matters in Midlife Fitness 11:33

4M ago11:33

11:33

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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#82: Client Interview: Brandon's Midlife Fitness Transformation 35:03

4M ago35:03

35:03

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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#81: Learn to Lift - The easiest way to get started weight training at home or at the gym 19:58

4M ago19:58

19:58

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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#80: Are you training with enough INTENSITY? 17:31

4M ago17:31

17:31

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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#79 - Lifting Heavy: What it means to lift heavy & Why you need to do it 16:10

4M ago16:10

16:10

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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#78: How Tracking Your Strength Training Sessions Speeds Up Results 17:24

5M ago17:24

17:24

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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#77- FAQs: Protein, macros, 'forbidden' foods & maintaining weight loss 22:51

5M ago22:51

22:51

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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#76: How to Lose Belly Fat in perimenopause and menopause 12:44

5M ago12:44

12:44

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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#75: Tips for Starting & Maintaining your Fitness Habits - with Dr. Peggy Malone 41:45

5M ago41:45

41:45

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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#74: Rep Ranges: How to work with them & the best rep range for you 19:55

6M ago19:55

19:55

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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#73: Vacation & How to Stay on Track with your Training 33:16

6M ago33:16

33:16

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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#72: Lifting with Injuries & Age-Related Issues 17:27

6M ago17:27

17:27

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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#71: Weight Loss Drugs 15:49

6M ago15:49

15:49

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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#70: Why You'll Build More Muscle with a Structured Weight Training Program 25:47

7M ago25:47

25:47

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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#69: Balancing your Hormones - What it Means & How to Do It 22:35

7M ago22:35

22:35

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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#68: 8 Mistakes Stopping You from Getting 'Toned' 29:29

7M ago29:29

29:29

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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#67: Sprint Interval Training (SIT) | What it is & why it’s recommended for women over 40 29:10

7M ago29:10

29:10

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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#66: How Our Bodies Change Fundamentally in Menopause 20:34

8M ago20:34

20:34

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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#65: How to STOP your metabolism from slowing down in midlife 23:32

8M ago23:32

23:32

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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#64: How to Warm-Up and Cool-Down for Weight Lifting 22:29

8M ago22:29

22:29

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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#63: Tips for Better Quality Sleep in Menopause 32:40

8M ago32:40

32:40

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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#62: The Benefits of Tracking What You Eat 20:57

8M ago20:57

20:57

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 Ready to start strength training? Check out my Learn to Lift courses >> For weekly tips to your inbox: subscribe to my newsletter>> Follow & chat with m…

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#61: How to Safely Start Weight Training After Age 40 19:53

9M ago19:53

19:53

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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#60: How to Lose 10 lbs by Summer: My 6-point formula for fat loss 30:24

9M ago30:24

30:24

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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#59: What it's Like to Work with a Personal Trainer & How to Choose the Perfect One for You 36:04

9M ago36:04

36:04

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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#58: How Often to Change Your Weight Training Program 26:47

9M ago26:47

26:47

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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#57: Cardio with Weights vs. Strength Training Why they are NOT the same! 23:44

10M ago23:44

23:44

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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#56: The 6 Biggest Fitness Mistakes Women over 40 Make 31:49

10M ago31:49

31:49

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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#55: How to Beat Weight Gain & Loss of Muscle in Midlife 22:21

10M ago22:21

22:21

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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#54: Perimenopause: What It Is & How I Survived It 34:33

10M ago34:33

34:33

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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#53: Aging on Your Own Terms: How to Stay Functional and Fierce 21:57

11M ago21:57

21:57

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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#52: How to Lose Weight Without Exercising More (6 keys to successful fat loss) 25:25

11M ago25:25

25:25

🏃‍♀️ 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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#51: Earning your food with exercise - why burning calories does not work 16:38

11M ago16:38

16:38

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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#50: How to lift weights without getting "BULKY" 18:16

11M ago18:16

18:16

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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#49: Why you need to lift HEAVY to build muscle & get toned - especially in perimenopause & menopause 24:10

11M ago24:10

24:10

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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