Best Coach Lynn Sederlöf Airisto Podcasts (2025)

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#145: How to use mindfulness and micro-resting to reset your energy during the day 16:47

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2h ago16:47

16:47

This is the second half of my conversation with yoga therapist Cheryl Gordon, where we move beyond yoga poses and talk about how mindfulness and small daily “micro-rests” can completely change how you feel in midlife. You’ll learn simple, science-backed ways to restore your energy, regulate your hormones, and calm your nervous system - even on the …

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#144: Yoga in menopause what helps and what to avoid 23:56

1d ago23:56

23:56

Your body changes in midlife and that means how you approach yoga needs to change too. In this episode, I talk with yoga therapist Cheryl Gordon about how to keep getting all the benefits of yoga in menopause without over-stretching, overheating, or causing unnecessary strain on your joints and connective tissues. You’ll learn: Why hormonal changes…

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#143: Beginner strength training over 40 what you need to get started 10:22

7d ago10:22

10:22

You want to start strength training, but where do you actually begin? If you’ve found yourself asking this question (maybe in a Facebook group or while staring at some dumbbells), this episode is for you. I break down the five essentials you need to start strength training successfully. This isn’t rocket science, but you do need to have the right p…

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#142: How to Save Time in Your Strength Training Workouts 20:53

23d ago20:53

20:53

If you ever feel like your strength workouts take forever and wonder if there’s a faster way to get them done, this episode is for you. I’m breaking down 8 practical ways to save time in your training sessions without cutting corners or compromising results. These small, strategic tweaks can make a big difference when you add them up - helping you …

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#141: 5 Changes That Helped Me Get Back In Sync With My Body in Menopause 32:21

24d ago32:21

32:21

If you feel like your body changed overnight - and your old playbook stopped working - this episode is for you. I’m sharing five fitness and lifestyle shifts that helped me feel steady and in control again. It's the high-level roadmap I wish I’d had. You’ll hear: The mindset shift I had to make to work with my body in this new stage of life. How ch…

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#140: How HRT & Testosterone Changed my Life & Training 27:53

29d ago27:53

27:53

In honor of Menopause Awareness Month, I’m sharing my personal story of perimenopause and hormone replacement therapy. This is part two of my two-part series on HRT. If you haven’t yet listened to part one, Perimenopause and HRT my personal story (episode 139), please start there first. In this episode, I talk about what it was really like — the sy…

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#139: Perimenopause and HRT My Personal Story 38:01

2M ago38:01

38:01

For years, I had no idea what was happening to me. I was falling apart, and had no idea why. I thought this was just how life was when your marriage wasn’t great and you were juggling kids and a demanding job. I knew I was going through menopause, but neither I, nor the doctors who were treating me, realized that my changing hormones were wreaking …

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#138: FAQs Beginners Ask About Strength Training After 40 27:27

1M ago27:27

27:27

Starting strength training can feel confusing with so much conflicting advice online. In this episode, I answer the questions women most often ask when they’re just beginning their lifting journey after 40. You’ll learn: If women over 40 can build muscle without a calorie surplus Whether one set of dumbbells is enough to get started How often to sw…

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#137: How to Start Strength Training Safely After 40 23:24

2M ago23:24

23:24

Want to start strength training but worried about getting hurt? In this episode, I share my tips for starting safely. These are drawn from guiding women through my programs plus lessons from my own experience starting in menopause. The goal: get strong, stay safe, and keep making progress you can feel. You’ll learn: Why I recommend starting with 2–…

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#136: Strength Training Myths Holding Women Back 30:40

2M ago30:40

30:40

This episode is a little different — I’m sharing a clip from one of my recent masterclasses where I busted some of the most common myths about strength training. These myths hold so many women back from building the strength, muscle, and confidence they want in midlife. In this episode, I explain why they aren’t true — and what to do instead. The 5…

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#135: How to Tell if Your Workouts Are Actually Building Muscle & Strength 19:29

2M ago19:29

19:29

Not all workouts build muscle even if they feel hard. In this episode, I look at ways to tell if your training is actually helping you build muscle and strength or just making you sweat. You’ll learn: Why soreness, sweat, and ‘feeling the burn’ don’t mean you’re getting stronger 4 real signs your workouts are building strength and muscle How to tra…

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#134: How I’d Start Strength Training If I Were 49 Again 20:57

3M ago20:57

20:57

If you’re a woman in your 40s or 50s thinking about starting strength training (or trying to figure out why it’s not working the way you hoped), this episode is for you. At 49, I realized that the workouts I’d been doing for years - BodyPump, bootcamp, and follow-along "strength training" videos - weren’t enough to build real muscle or get the tone…

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#133: Aging Well Starts with These 3 Kinds of Exercise 22:05

3M ago22:05

22:05

If you want to stay active, independent, and thriving into your 50s, 60s, and beyond — the type of exercise you do matters. In this episode, I walk you through the three types of exercise every woman should include in her routine: strength training, cardio, and balance. These three types of movement work together to help you protect your body, keep…

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#132: Should You Be Lifting Heavy? What Midlife Women Need to Know 14:01

3M ago14:01

14:01

Feeling confused about what “lifting heavy” really means? Social media is full of advice — one post says women in midlife must lift heavy. The next warns us not to. So… what’s the truth? In this episode, I get personal and real about a question I hear all the time: How heavy do I actually need to lift? I walk you through the three biggest factors t…

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#131: Training on Vacation: Stop, Switch, or Scale Back? (+ Tips for Coming Back After a Break) 16:40

3M ago16:40

16:40

Vacation season is here - and with the kids around and more fun things to do, you want to enjoy it all. But what should you do about strength training? In this episode, I discuss your options: 1. Take a break from training If you decide to take time off, I share tips for how to get back on track after your vacation ends - without guilt or overwhelm…

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#130: FAT LOSS: 3 Things Midlife Women Still Get Wrong 13:56

4M ago13:56

13:56

Trying to lose weight but not seeing the results you want? In this episode, I’m breaking down three of the biggest mistakes that are still holding midlife women back when it comes to fat loss. If you’ve been frustrated by your lack of progress, this will help you get clear on what actually matters. Here’s what I cover: Why cardio alone won’t do it …

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#129: FAQs: Training to Failure, Lifting Heavy, Rest Between Sets, Training with Arthritis & What About Cardio? 20:07

4M ago20:07

20:07

In this episode, I’m answering five frequently asked questions that come up again and again in my programs, my inbox, and my DMs. These questions cover the nuances of strength training in midlife, and I share practical advice to help you train smarter — especially if you're new to lifting or have unique concerns like arthritis. You'll hear my take …

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#128: Simple Tips to Sleep Better - to Boost Recovery, Energy & Strength 33:51

4M ago33:51

33:51

Struggling with poor sleep? You’re not alone — and it might be affecting more than you think. When your sleep is off, everything is harder — from your mood and energy to your cravings, focus, and ability to recover from strength training. It doesn’t matter how dialed in your program is… if your recovery is poor, your results will be too. In this ep…

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#127: 7 Things You Might Be Doing Wrong While Strength Training (which will hold you back!) 31:50

4M ago31:50

31:50

Full show notes here >> Not seeing the results you want from strength training? It might be something you're doing during your training session that's slowing down your progress in gaining strength and building muscle. I’m sharing seven mistakes I see all the time, why they matter, and how to fix them: Not resting long enough Poor form Not controll…

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#126: What You Really Need to Know About Pee Leaks, Prolapse & Your Pelvic Floor - with Jenn Lormand 43:28

5M ago43:28

43:28

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 29:57

5M ago29:57

29:57

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? 21:06

5M ago21:06

21:06

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? 17:18

5M ago17:18

17:18

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 23:30

6M ago23:30

23:30

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? 19:10

6M ago19:10

19:10

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 9:34

6M ago9:34

9:34

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 21:49

6M ago21:49

21:49

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) 16:03

6M ago16:03

16:03

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) 19:39

7M ago19:39

19:39

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) 23:51

7M ago23:51

23:51

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) 25:56

7M ago25:56

25:56

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) 23:23

7M ago23:23

23:23

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) 6:04

8M ago6:04

6:04

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 20:04

8M ago20:04

20:04

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) 16:19

8M ago16:19

16:19

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) 25:22

8M ago25:22

25:22

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? 27:39

9M ago27:39

27:39

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 27:26

9M ago27:26

27:26

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 17:35

9M ago17:35

17:35

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 13:25

9M ago13:25

13:25

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... 20:55

9M ago20:55

20:55

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 27:34

10M ago27:34

27:34

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 17:34

10M ago17:34

17:34

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? 15:05

10M ago15:05

15:05

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) 28:10

10M ago28:10

28:10

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) 31:21

11M ago31:21

31:21

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 26:59

11M ago26:59

26:59

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 32:41

11M ago32:41

32:41

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 24:21

11M ago24:21

24:21

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 25:58

12M ago25:58

25:58

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…