Best Coach Lynn Sederlöf Airisto Podcasts (2025)

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#126: What You Really Need to Know About Pee Leaks, Prolapse & Your Pelvic Floor - with Jenn Lormand 42:58

1d ago42:58

42:58

Full show notes & Connect with Jenn here >> If you’ve ever leaked a little when you laugh, sneeze, or lift something heavy — or felt pressure “down there,” this episode is for you. Pelvic floor dysfunction affects over 52 million women in the U.S. alone. But most women don’t realize that’s what it is. They assume it’s just a normal part of getting …

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#125 - Lifting Weights but Not Seeing Results? 6 Programming Mistakes Holding You Back 29:26

9d ago29:26

29:26

Are you lifting weights but not seeing results? There are so many moving parts when you're trying to get stronger — and sometimes it's not about effort, it's about how you're training. This is part one of a three-part series on common mistakes that could be holding you back from getting the results you should be seeing. Because yes — there really a…

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#124: Do Men & Women Need to Strength Train Differently? 20:36

16d ago20:36

20:36

One of my listeners recently asked whether men and women should strength train differently — and in this episode, I’m breaking down what you really need to know. We’re diving into what actually matters when it comes to building strength in midlife, and whether your workouts should look different from your son’s, your partner’s, or your younger self…

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#123: Bulking & Cutting - should you be doing it? 16:47

23d ago16:47

16:47

Should you bulk to build muscle? And then go into a cut to get toned? These phrases are everywhere online — but are they actually helpful for women in midlife? In episode 123 of 40+ Fitness for Women, I explain what bulking and cutting are and explain why these bodybuilding tactics don't make sense for most women in their 40s, 50s, and beyond. I al…

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#122: How to Combine Strength Training, Cardio, and Everything Else 22:59

1M ago22:59

22:59

Ever wonder how to fit strength training into your week — especially when you also want to include other types of exercise? In this episode, I walk you through the key things to consider when building a weekly workout schedule that includes strength training and leaves room for the other things you love. This isn’t a one-size-fits-all formula — it’…

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#121: Are You Strength Training - or Just Working Out with Weights? 18:40

1M ago18:40

18:40

There’s a lot of noise out there about “strength training” — but are you really doing it? If your workouts involve dumbbells, sweat, and a fast pace… you might just be doing cardio with weights. And if you’re not following certain key principles, you're missing out on the true benefits of strength training. In this episode, I break down: The key di…

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#120: What to Do When Your Strength Training Program Changes – and Why You Shouldn’t Just Jump In 9:04

1M ago9:04

9:04

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. Div…

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#119: Protein: Why It Matters, How Much You Need, and Practical Tips to Eat Enough 21:18

2M ago21:18

21:18

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 midlife How much you really need How to calculate your daily t…

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#118: The Love-Hate Relationship We Have with Our Bodies (And What Helped Me Change It) 15:32

2M ago15:32

15:32

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 sh…

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#117: Factors That Impact Your Strength Training Results (Part 2: Lifestyle Choices that Matter) 19:09

2M ago19:09

19:09

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 …

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#116: Factors That Impact Your Strength Training Results (Part 1: Things you can & can't control) 23:20

2M ago23:20

23:20

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-par…

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#115: 7 Must-Haves for a Strength Training Program That Works (Without Wasting Time) 25:26

3M ago25:26

25:26

You want to lift weights, build muscle, and feel stronger… but how do you know if the program you’re following is actually helping you get there? In this episode, I’m giving you a simple 7-point checklist to evaluate any weight training program - whether it’s something you found online or one from your gym. You’ll learn: Why more exercises and long…

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#114: Progressive Overload: Build Muscle & Get Toned in Midlife (Step-by-Step Guide) 22:53

3M ago22:53

22:53

If you’ve been working out with weights but feel like your arms still jiggle and you're not looking more toned, then this episode is a must-listen. In episode #114, I'm getting back to basics and covering one of the most important principles in strength training: progressive overload. If you want results - like better muscle tone, more strength, an…

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#113: Tips for Working with an In-Person Personal Trainer (when starting weight training in midlife) 5:34

3M ago5:34

5:34

If you're hesitant about starting weight training on your own, then a session (or more) with an in-person personal trainer can be a great choice. In this episode of the podcast I go over some tips for how to get the most out of that session with a personal trainer - so you can get start getting stronger and build muscle effectively. Enjoy the show!…

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#112: Reflections on menopause, fitness & life on my 54th Birthday 19:34

3M ago19:34

19:34

I'm turning 54 on the day that this episode is being released 🎂, so I thought I would take this opportunity to reflect back on my perimenopause nightmare, how amazing midlife can be (once you get menopause symptoms under control), my fitness journey, and my thoughts on the road ahead. So this is a little bit of a different kind of episode than usua…

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#111: 6 Strength Training Mistakes Midlife Women Make at the Gym (and how to fix them) 15:49

4M ago15:49

15:49

Are you unknowingly sabotaging your strength training progress? If you’ve started lifting weights, this episode is a must-listen. Over the years, I’ve seen some common mistakes women make in the weight room - most of them with the best intentions. But the truth is, these well-meaning habits could be slowing you down or holding you back. In this epi…

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#110 - The Right Way to Recover After Strength Training (Rest, Fuel & Tips for Faster Recovery) 24:51

4M ago24:51

24:51

How long does it really take to recover between strength training sessions? The answer isn't always straightforward. Your recovery time depends on factors like how hard you’re training, your stress levels, sleep, protein intake, and more. In this episode, I’m breaking down: The biggest mistakes women make when it comes to recovery Why protein is es…

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#109: Strength Training: How Quickly to Increase Your Weights? 27:08

4M ago27:08

27:08

How fast should you increase your weights? The answer depends on where you are in your lifting journey. Whether you're just starting out, building intensity, or lifting heavy, your progress will look different at each stage. In this episode, I break down the three phases of strength training, what to expect as you move through them, and how to know…

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#108: FAQs: Training Frequency, Supplements & Fat Loss after 40 26:55

4M ago26:55

26:55

In this FAQ episode of 40+ Fitness for Women, I answer some of your top training, nutrition, and fat loss questions—including what really works and what’s just hype. I answer these questions: Is strength training 2x week enough? (or do you need more) What supplements do I recommend - and use - in midlife? (and what I don't buy into) Is fat loss pos…

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#107: How to Warm Up to Lift Heavy Weights 17:05

5M ago17:05

17:05

So, you've been lifting for a while, applying progressive overload, and you're at the point where the weights are getting heavy. Of course, heavy is always relative (what's heavy for you is not the same as what's heavy for someone else). But you know what I mean: when you get to the point where the idea of just grabbing your working weights and goi…

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#106: How to improve your weight lifting using form videos 12:54

5M ago12:54

12:54

The one thing you’re probably NOT doing—but should be! If you’re lifting weights but not seeing the results you want, or if something just feels off in your workouts, there’s a simple but often-overlooked fix: checking your form. When your form isn’t right, you’re not only increasing your risk of injury, you might also be making exercises harder th…

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#105: Is Lifting Weights Not Your Thing? Too boring? Doesn't work for you? Let's chat... 20:24

5M ago20:24

20:24

This is a different kind of episode. I am sharing my frustrations about women who tell me that strength training is 'not their thing'. Strength training should be everyone's thing. There is no substitute. Yes, there are other forms of exercise, but none that build muscle & strength and confer the health benefits that weight training does. Plus thos…

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#104: Your Metabolism in Midlife: Why It Slows Down & How to Fix It 27:03

5M ago27:03

27:03

You’ve probably heard that your metabolism slows down as you age, and that's why you're gaining weight. But is that actually true? In this episode I break down the four key factors that make up your daily calorie burn - aka. your total daily energy expenditure (TDEE) - and how to tweak them to work in your favor. If you want to eat more without gai…

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#103: Get Toned for Summer 2025: A simple strategy to lose fat and build muscle 17:04

5M ago17:04

17:04

If you’re feeling a little "off track" after the holidays and wondering how to look and feel your best by summer, you’re not alone. In this episode of 40+ Fitness for Women, I share my strategy to get toned for summer and how you can do the same - without extreme diets or endless cardio. In this episode, I cover: My proven two-step strategy for ton…

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#102: Combo vs. Compound Exercises: Which are better for building muscle in midlife? 14:34

6M ago14:34

14:34

All workouts with weights are NOT created equal. The internet is filled with free workouts that feature combo exercises - and women are wild about them - BUT are they the best way to build muscle? Unfortunately not. In this episode of 40+ Fitness for Women podcast, I explain the difference between combo exercises and compound exercises - and why on…

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#101: 10 Reasons Muscle Matters for Women Over 40 (Benefits of having more muscle on your body) 27:39

6M ago27:39

27:39

Muscle isn’t just about looking toned—it’s the key to living stronger, healthier, and more confidently in midlife and beyond. In this episode of 40+ Fitness for Women, I share 10 surprising benefits of having more muscle and why it’s so important for women in perimenopause and menopause. Muscle plays a role in nearly every aspect of your health and…

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#100: 10 Reasons Weight Training Is Essential for Women Over 40 (Benefits of lifting weights) 30:50

6M ago30:50

30:50

Weight 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. If you haven't started yet, here are some compelling reasons to finally get going!! In this episode, I go over just some of the benefits of weight training (10 of them) Though lifting weights is beneficial to anyone at …

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#99: 6 Realistic New Year’s Resolutions for Fitness & Health in Perimenopause & Beyond 26:29

6M ago26:29

26:29

Are you tired of New Year's resolutions that don’t stick? In this episode, I’m sharing six realistic and sustainable New Year's resolutions that will help you improve your fitness, health, and overall well-being—without falling into the trap of quick-fix diets or juice cleanses. These resolutions are tailored to work with your body at this stage of…

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

7M 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

7M 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

7M 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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#94: Overwhelmed by midlife fitness tips? Here's what to focus on & what to ignore 33:57

8M 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

8M 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

8M 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

8M 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

8M 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

9M 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

9M 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

9M 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

9M 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

10M 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

10M 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

10M 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

10M 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

11M 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

11M 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

11M 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

11M 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

12M 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

12M 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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