अनुलिपि 🔗
WEBVTT
00:00:00.000 --> 00:00:02.160
Welcome to Menopause Strength Training.
00:00:02.319 --> 00:00:08.000
So this week you may have noticed that I did not put out a podcast on Tuesday like I normally do.
00:00:08.160 --> 00:00:14.160
And it's because I've been so busy behind the scenes that I honestly just didn't have time to get it done.
00:00:14.480 --> 00:00:18.239
But now I'm ready to reveal to you what I've been working on.
00:00:18.559 --> 00:00:20.800
And it is pretty exciting.
00:00:21.120 --> 00:00:35.280
So I have for a long time had my Learn to Lift program, which is a 10-week introduction to strength training, which has helped hundreds of women so far to get started strength training.
00:00:35.439 --> 00:00:39.920
And then women graduate and they go on to my membership to continue strength training.
00:00:40.079 --> 00:00:48.079
But I'll tell you one of the challenges I still see out there is women are like, oh, I need somebody to be holding me accountable.
00:00:48.320 --> 00:00:50.799
I just can't get myself to do it.
00:00:50.880 --> 00:00:53.119
I'm not a DIY person.
00:00:53.520 --> 00:01:01.439
And for that reason, I now am offering a VIP version of Learn to Lift.
00:01:02.000 --> 00:01:12.879
And that means you will get my proven Learn to Lift program plus me helping you, coaching you along the way.
00:01:13.120 --> 00:01:13.599
All right.
00:01:13.680 --> 00:01:20.239
So it's my way of helping you to stay more accountable so you can finally get started.
00:01:20.400 --> 00:01:23.439
So let me tell you a little bit more about VIP.
00:01:23.680 --> 00:01:37.519
So I have found it to be so useful to have a situation like a group program where I get to start something new with a group of other people and then a coach to help keep me accountable.
00:01:37.680 --> 00:01:40.239
I don't know, it just makes it so much easier for me.
00:01:40.319 --> 00:01:43.040
And that's why I want to offer this to you.
00:01:43.359 --> 00:01:51.280
So you get my proven learn to lift program plus four live Zoom calls with me.
00:01:51.439 --> 00:01:52.400
These are check-ins.
00:01:52.879 --> 00:02:06.000
We'll go through and make sure you're all set up, answer all your questions, make sure you're applying progressive overload property properly, look through your technique on various exercises, all the things.
00:02:06.159 --> 00:02:07.680
Answer all your questions.
00:02:08.000 --> 00:02:13.039
Make sure that you are actually moving forward over the course of the 10 weeks.
00:02:13.280 --> 00:02:21.759
And it's going to be way fun because there's going to be a group of women that are on this journey with you, helping you to stay accountable.
00:02:21.919 --> 00:02:25.199
So let me tell you a little bit about what's in there.
00:02:25.759 --> 00:02:33.360
So you get my Learn to Lift program, which is a combination of a course which teaches you to lift.
00:02:33.520 --> 00:02:43.039
You've been hearing my podcast, you know how many episodes there are, and there's so much information that I am sharing with you and so many others online.
00:02:43.280 --> 00:02:48.159
And sometimes you're just like, oh my God, just give me the cliff notes and tell me what to do.
00:02:48.560 --> 00:02:53.599
That is exactly what the Learn to Lift course is for.
00:02:54.479 --> 00:03:00.479
And then you get your program delivered in the LinFit app.
00:03:01.039 --> 00:03:10.479
So the course has those cliff notes, and then it does have some more deep dive topics, but essentially I boil everything down to about one hour.
00:03:10.719 --> 00:03:17.120
Imagine you can save all the time of listening to all the podcasts because you get it all in the course.
00:03:17.360 --> 00:03:17.680
Okay.
00:03:18.800 --> 00:03:20.400
And then there's the app.
00:03:20.639 --> 00:03:27.919
And if you have never been in my app, it is really something that my members' students love.
00:03:28.400 --> 00:03:33.280
Your workouts are delivered here, which means you get a list of exercises.
00:03:33.360 --> 00:03:37.919
So, like in the screenshot there, you'll see exactly what you're going to do that day.
00:03:38.240 --> 00:03:46.879
Every one of those exercises comes with a demo video where I not only show but I also explain how to do that exercise correctly.
00:03:47.039 --> 00:03:56.159
And if you can't do that exercise, maybe you have a limitation, your ankles don't bend that way, you know your knee doesn't like that.
00:03:56.400 --> 00:04:01.599
There are always alternative exercises in there for you to choose from.
00:04:01.680 --> 00:04:07.199
And if the list of alternatives isn't good for you, then just reach out to me through the app.
00:04:07.280 --> 00:04:10.879
We have one-to-one chat and we'll find one that works for you.
00:04:11.039 --> 00:04:11.360
Okay.
00:04:12.159 --> 00:04:14.080
So we have all the demo videos.
00:04:14.240 --> 00:04:23.600
Then there's the tracking because in order to apply progressive overload, you need to know what you've been doing and then keep challenging your body as you go forward.
00:04:23.680 --> 00:04:26.240
And tracking is the way to do that.
00:04:26.480 --> 00:04:27.120
All right.
00:04:28.399 --> 00:04:31.279
So just a peek inside the abs.
00:04:31.680 --> 00:04:33.920
It makes like your training session so easy to do.
00:04:34.079 --> 00:04:39.279
I can't imagine going into a training session and kind of winging it.
00:04:39.600 --> 00:04:41.839
I just wouldn't get a good workout out of it.
00:04:42.079 --> 00:04:45.519
So it has all the exercises you're going to do.
00:04:45.839 --> 00:04:48.560
You see what you did last time.
00:04:48.800 --> 00:04:55.759
So if it's unless it's a new, brand new exercise to you, then of course you will be figuring out what your starting weight is.
00:04:55.920 --> 00:05:03.199
But otherwise, you see what you did last time so you know exactly what weight to put on the machine or what dumbbell to reach for.
00:05:03.360 --> 00:05:03.680
Okay.
Load full transcript
00:05:04.319 --> 00:05:11.040
Then you also see how many reps you did last time, so you know what's the number to beat this time, right?
00:05:11.680 --> 00:05:18.480
Then there is the demo video, the alternative exercises, all of that is all in the app.
00:05:18.720 --> 00:05:23.680
Plus, you can take a look at your history and see what you've done before.
00:05:24.000 --> 00:05:31.920
For example, here I can see what I've done on box squats in the past, and then I can access the demo video.
00:05:33.360 --> 00:05:47.279
Now, as you know, I find this to be so important for us women to start strength training, and that is why this is designed to fit into your life, no matter how busy you are.
00:05:47.439 --> 00:05:56.720
Okay, so you can train at home with dumbbells only, and all you need is about a yoga mat's worth of space or at a commercial gym.
00:05:56.959 --> 00:06:00.959
Either way, okay, and then you choose how often you train.
00:06:01.120 --> 00:06:03.600
You can train two, three, or four days a week.
00:06:03.680 --> 00:06:08.319
And if you're new to this, I definitely recommend starting with either two or three days a week.
00:06:08.480 --> 00:06:10.560
You can always add later.
00:06:11.040 --> 00:06:25.600
And then I've designed the sessions so that they're flexible so that you can do a full session, or if you only have 30 minutes to spend, you can get a great workout in that way too.
00:06:25.920 --> 00:06:30.399
And I'll show you a little bit about this flexible session structure.
00:06:30.720 --> 00:06:42.959
So each session has six or seven exercises, and I split them into three to four primary exercises, then there are one or two additional exercises, and then an optional core exercise.
00:06:43.279 --> 00:06:46.000
So always do the primary exercises.
00:06:46.319 --> 00:06:51.439
If you never did anything but a primary exercise, you would still hit all of your muscle groups.
00:06:51.519 --> 00:06:52.800
I've made sure of that.
00:06:53.040 --> 00:06:59.120
But then there are the additional exercises so that you can do a little bit more on certain areas.
00:06:59.360 --> 00:07:01.519
So, what does that look like in practice?
00:07:01.759 --> 00:07:04.639
Here's an example of a full body day.
00:07:04.800 --> 00:07:10.560
So you would have two upper body and two lower body exercises in there as your primary exercises.
00:07:10.639 --> 00:07:13.199
And if you do those, you are golden, you're done.
00:07:13.439 --> 00:07:13.759
Okay.
00:07:14.399 --> 00:07:17.519
But there are additional exercises you could do.
00:07:17.600 --> 00:07:21.279
And in this case, it's bicep curls, tricep extensions.
00:07:21.439 --> 00:07:28.000
Now, your biceps and triceps do get worked when you're doing the chest press and the rows, right?
00:07:28.079 --> 00:07:30.079
That are the program that day.
00:07:30.319 --> 00:07:34.000
But some of us want a little more work on our arms.
00:07:34.079 --> 00:07:36.160
We want them to develop a little bit faster.
00:07:36.399 --> 00:07:40.560
So we do the additional exercises, which are biceps and triceps.
00:07:40.800 --> 00:07:44.879
Not needed, but maybe wanted.
00:07:59.439 --> 00:08:07.199
So this is my program that I've designed for fat loss for women in midlife.
00:08:07.279 --> 00:08:09.279
And by the way, you keep this program for life.
00:08:09.439 --> 00:08:14.720
So even if you're not thinking about losing weight right now, hold on to this.
00:08:14.879 --> 00:08:32.960
And by the way, I would still go through the course because the skills, the strategies that I teach in there will also help you with things like making sure you're hitting your protein goals and making meal time so much less stressful.
00:08:33.200 --> 00:08:44.399
So this is the method that I use to lose 10 pounds in 10 weeks four years ago, and how I've maintained that fat loss over time.
00:08:44.799 --> 00:08:53.440
And I use those strategies every day to plan my meals because I just I don't have time to stress about it.
00:08:53.519 --> 00:08:56.639
And I certainly don't want to end up in a situation where I'm starving.
00:08:56.799 --> 00:09:00.159
I go down the kitchen and I just eat something, right?
00:09:00.399 --> 00:09:03.600
So this is an amazing bonus to have.
00:09:03.840 --> 00:09:11.279
All right, so you get my 10-week Learn to Live program, which normally costs$197 US.
00:09:11.840 --> 00:09:18.000
You get the four live Zoom calls with me, which are valued at$400.
00:09:19.360 --> 00:09:26.960
You get this group and accountability, which I guess I should put a price tag on, but you're just getting it because it's included.
00:09:27.519 --> 00:09:37.279
And if you sign up by Saturday, Midnight Pacific, you also get the midlife fat loss formula, which is$97 value.
00:09:38.000 --> 00:09:48.159
So you are getting all of these things for the normal price of my Learn to Lift program, okay, for$197 US.
00:09:49.600 --> 00:09:55.759
So if you have at all been thinking about getting started, then this is the time to do it.
00:09:56.000 --> 00:09:59.679
And the great thing is that we will finish this.
00:09:59.840 --> 00:10:06.000
So we'll get started on Monday, sorry, the Tuesday the 13th, doors close on Monday the 12th.
00:10:06.159 --> 00:10:09.759
We will get started on the 13th, like officially get started.
00:10:10.000 --> 00:10:12.320
We will be done December 22nd.
00:10:12.639 --> 00:10:17.919
So by Christmas, you will already be stronger than you are today.
00:10:18.080 --> 00:10:37.039
And I just wanted to share some first impressions of Learn to Lift, women that got started with it, and they're like, yay, they're enjoying the workouts, they love having just a plan to follow, good, clear instructions, and it feels so good to just finally get started.
00:10:37.440 --> 00:10:41.919
So many women in that position that they're like, oh, I should, I should, I don't know how to do it.
00:10:42.080 --> 00:10:43.840
I can't motivate myself.
00:10:43.919 -->
00:10:45.279
Where do you find the motivation?
00:10:45.519 --> 00:10:50.320
Now is the motivation because this is a great way to do it.
00:10:51.519 --> 00:11:04.240
And like Sarah said, after one month, she was already noticing differences in her body, already feeling stronger, already feeling different in her clothes.
00:11:04.559 --> 00:11:12.320
And then Cola started twice a week with dumbbells at home, had never strength trained before.
00:11:12.480 --> 00:11:24.159
She went through the Learn to Lift program and has since joined the membership and is a very active member and also has gotten her friend to sign up as well.
00:11:24.320 --> 00:11:28.960
And she's written me after this that this has been just life-changing for her.
00:11:29.120 --> 00:11:31.440
And I just I love to hear stories like this.
00:11:31.600 --> 00:11:36.639
This is why I want to get you started because it can be so life-changing for you.
00:11:37.120 --> 00:11:53.200
And then there's Hannah who joined the program and she actually had lifting experience, but you know, she was in the weight room and sticking to her corner, not really daring to go over there where the free weights were.
00:11:53.360 --> 00:12:00.639
But once she had a proper program in her hands and she had the instructions on how to do the exercises properly, she went over there.
00:12:00.799 --> 00:12:02.639
She gained so much confidence.
00:12:02.799 --> 00:12:09.679
And even though she had been lifting already, by the end of the 10 weeks, she was stronger.
00:12:09.840 --> 00:12:16.320
So she was dog sitting this big dog, and she said picking up that dog was so much easier.
00:12:16.480 --> 00:12:22.240
And when she had to move his crate from one side of her apartment to the other, she didn't need help.
00:12:22.399 --> 00:12:29.600
And she felt so proud, so badass about not needing help moving that crate.
00:12:29.919 --> 00:12:34.879
All right, so what I want to encourage you to do is to start your journey now.
00:12:34.960 --> 00:12:39.840
And here are just a few pictures of me from my journey at age 49.
00:12:40.000 --> 00:12:44.159
So, those of you who are just listening to this on audio, I'm in my basement.
00:12:44.240 --> 00:12:54.480
I've got this smallish dumbbell across my hips, and this is actually a screenshot from a video where, oh my god, I had like had no strength whatsoever.
00:12:54.639 --> 00:13:04.559
I was postmenopause, I was up five days a week at like group fitness classes, body pump, all the things, and yet I was really actually pretty weak.
00:13:05.120 --> 00:13:14.879
Fast forward to today, where I am doing glute thrusts on the machine over twice my body weight.
00:13:15.200 --> 00:13:20.159
That's the kind of thing that your body can still do, right?
00:13:20.320 --> 00:13:23.200
A lot of women wonder, oh, can I start after 40?
00:13:23.360 --> 00:13:25.519
Well, I started at 50.
00:13:26.159 --> 00:13:34.080
And then at age 49, I was, you know, just starting to strengthen my back with some rows.
00:13:34.639 --> 00:13:37.919
And a few years later, I was doing pull-ups.
00:13:38.000 --> 00:13:45.840
And I probably could have done pull-ups a little sooner, but I never really thought about doing pull-ups till one day I was like, hmm, maybe I'll see if I could do a pull-up.
00:13:46.399 --> 00:13:48.879
And now I can do unassisted pull-ups.
00:13:49.039 --> 00:14:01.919
So you will be amazed at what your body can do and how much stronger you actually can become when you follow a proper program following the science and start being consistent about it.
00:14:02.159 --> 00:14:08.879
And you know, it's not just about like lifting more weights in the gym or at home.
00:14:09.200 --> 00:14:19.919
It is about how you feel in your body, the confidence that you get, that you stop being so focused on like, am I skinny?
00:14:20.080 --> 00:14:23.679
And you start being proud of the fact that you're strong.
00:14:24.000 --> 00:14:27.200
And the fact that life is just easier.
00:14:27.360 --> 00:14:32.639
Carrying in the groceries, doing stuff around the house, you just are stronger.
00:14:32.799 --> 00:14:42.240
And I mean, I have to say, every time I pick up something heavy, be it a suitcase or a car tire, I just, you know, there's a little part of me that is just like, yeah, yeah, yeah.
00:14:42.399 --> 00:14:43.600
This is so cool.
00:14:43.919 --> 00:14:44.799
I love it.
00:14:46.080 --> 00:14:49.440
There is time left in this year still.
00:14:49.840 --> 00:15:02.320
Picture yourself three months from now stepping into the new year, feeling stronger, fitter, and more like yourself again.
00:15:02.960 --> 00:15:12.559
So get started with me in Learn to Lift VIP for$197.
00:15:13.600 --> 00:15:15.200
You get all of it.
00:15:15.679 --> 00:15:20.480
You get the program, you get the extra coaching with me.
00:15:20.639 --> 00:15:28.240
And if you sign up by Saturday, Midnight Pacific, you also get the fat loss formula for free.
00:15:28.480 --> 00:15:33.360
It is a huge value, and you'll finally start doing it.
00:15:33.600 --> 00:15:33.919
Okay.
00:15:34.399 --> 00:15:38.639
Doors close Monday the 12th, so there is not much time.
00:15:39.519 --> 00:15:57.120
And if you want to read more about this and sign up, go to www be fit after 40, that's 40.com slash VIP, and the link is in the show notes.
00:15:57.360 --> 00:16:04.320
And I really hope that if you have been thinking about getting started and you're like, oh, I can't quite do it.
00:16:04.399 --> 00:16:05.679
I don't know quite what to do.
00:16:06.080 --> 00:16:11.120
I need some motivation, I need some accountability, take advantage of this opportunity.
00:16:11.360 --> 00:16:14.000
Honestly, take advantage of it.
00:16:14.159 --> 00:16:14.639
All right.
00:16:14.879 --> 00:16:17.600
I really want to see you in the program.
00:16:18.000 --> 00:16:24.559
And if you have any questions, reach out to me through Instagram or send me an email.
00:16:25.360 --> 00:16:28.720
And uh hope to see you in VIP.
00:16:28.960 --> 00:16:31.600
In the meanwhile, happy training.