أفضل بودكاسات Women In Strength (2024)

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The Intersection of Neurodivergence & Vulnerability w/Traci Neal 36:03

4d ago36:03

36:03

My strong is vulnerability and acceptance Hey, sis! Shirl and Natty here! Today, we’re joined by Traci Neal for an impactful conversation about navigating life on the spectrum. Traci shares her experience of being diagnosed with ADHD and Autism at the age of thirty-four and how she’s leaning into vulnerability to support her in embracing the labels…

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#66: How Our Bodies Change Fundamentally in Menopause 21:11

4d ago21:11

21:11

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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Navigating and Healing from the Mother Wound w/Alyson Brown 1:06:41

11d ago1:06:41

1:06:41

My strong is confronting the mother wound with resilience and grace. Heeeeyyy!!! Shirl and Natty here! Today, we’re joined by Alyson Brown for a deep dive into a topic that deeply resonates with a lot of Black women, the mother wound. Alyson walks us through what it is, how it impacts us, and strategies for healing. We know that navigating the comp…

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#65: How to STOP your metabolism from slowing down in midlife 24:10

11d ago24:10

24:10

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 23:07

18d ago23:07

23:07

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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The Power of Acknowledgement and Accountability 43:44

25d ago43:44

43:44

My strong is acknowledging my mistakes and holding myself accountable. Hey there, it’s Shirl and Natty! In this episode, we dive deep into a topic that hits close to home: acknowledging our vulnerabilities and mistakes, and the importance of taking accountability, especially within our Black female community. We know how challenging it can be to na…

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#63: Tips for Better Quality Sleep in Menopause 33:18

25d ago33:18

33:18

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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Breaking Free from the Ride or Die Mentality with Shanita Hubbard 48:09

1M ago48:09

48:09

My strong is my belief that Black women are sick of riding and dying We’re thrilled to welcome award-winning author and advocate Shanita Hubbard to our show for an enlightening discussion. Shanita shares her unique perspective on the “Ride or Die” narrative in hip-hop and its profound impact on Black women, drawing from personal experiences and a d…

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#62: The Benefits of Tracking What You Eat 21:34

1M ago21:34

21:34

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! Support the Show. Ready to start lifting weights? Get started on your own today with my Learn to Lift Programs (at home OR gym versions) >> Looking for a more personalized approach? Read more a…

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Fostering a Discipline of Humanzing Ourselves 55:45

1M ago55:45

55:45

My strong is humanizing myself. In a world that often demands Black women to be strong at all costs, there is a growing recognition of the need to humanize ourselves — to acknowledge our vulnerabilities, set boundaries, and prioritize self-care. In this episode of Shades of Strong Podcast, hosts Shirley Hubbard and Natalyn Bradshaw delve into the i…

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#61: How to Safely Start Weight Training After Age 40 20:30

1M ago20:30

20:30

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 31:02

2M ago31:02

31:02

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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Empowering Conversations for Black Women: Season Premiere Trailer 6:00

2M ago6:00

6:00

My strong is empowering Black women. Get ready for a powerful new season of Shades of Strong! Hosted by Shirley Hubbard and Natalyn Bradshaw, this podcast empowers Black women to embrace their authentic selves and challenge societal stereotypes. Launching on April 9th, this season features compelling conversations with inspiring guests. From discus…

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#59: What it's Like to Work with a Personal Trainer & How to Choose the Perfect One for You 36:41

2M ago36:41

36:41

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 27:25

2M ago27:25

27:25

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! 24:22

2M ago24:22

24:22

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 32:26

2M ago32:26

32:26

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 22:58

3M ago22:58

22:58

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 35:11

3M ago35:11

35:11

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 22:34

3M ago22:34

22:34

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) 26:03

3M ago26:03

26:03

🏃‍♀️ 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 17:15

4M ago17:15

17:15

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" 18:53

4M ago18:53

18:53

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 24:47

4M ago24:47

24:47

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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#48: Benefits of Weight training in perimenopause and menopause 27:22

4M ago27:22

27:22

🤔 Have you heard that weight training is only for "younger" people? Well, it's just not true. Weight training is for everyone! And if you're a woman in perimenopause or menopause, it's especially good for you! 😀 In this episode, I go over the benefits of weight training from the point of view of women in perimenopause and beyond. You'll learn about…

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#47: 5 Best New Year’s Resolutions to improve your fitness in 2024 28:52

5M ago28:52

28:52

Resources mentioned in episode: Buy me a coffee to support the show > Self-study courses > Group program > Protein episodes: #10: PROTEIN: What you need to know to boost strength and fitness #32: How to get enough protein each day About this episode: 🥳 The new year is here! It's the perfect time to make start making some changes to your fitness hab…

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#46: How to start lifting weights at home 19:27

5M ago19:27

19:27

Resources mentioned in the episode: Get started at home with just dumbbells >> My favorite equipment (incl. adjustable dumbbells) >> Episode #11 - How to chose your starting weights Episode #18 - Progressive Overload One of the questions I hear a lot is: can you really start lifting weights at home and get results? The answer is a resounding 'YES!'…

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#45: Getting in shape for summer starts NOW! (and how to do it using my 2-phased approach) 14:57

5M ago14:57

14:57

Resources mentioned in the podcast: Group Program (kicks off Jan 2024): www.befitafter40.com/group Self-study courses: www.befitafter40.com/diy Episodes discussing protein: Episode #32 and episode #10 After over-indulging for the final weeks of the year, many plan to start the new year with a newfound determination to get in shape. While your first…

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#44: Staying on Track During the Holidays: Tips for avoiding holiday weight gain & losing progress with your weight training 18:25

5M ago18:25

18:25

Mentioned in this episode: Join my group coaching program Jan 2024 >> In this episode: The holidays are here, and holiday parties, concerts, family events and just plain getting ready can really throw your daily habits and timetables into a tailspin. Two questions on many people's minds are: 🔅 How can I avoid putting on weight during the holidays? …

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#43: December Q&A | Am I making progress in my weight training? | What counts towards daily steps? | What happens in post-menopause? 13:42

5M ago13:42

13:42

Resources mentioned in the episode: Sign up for the group program (pre-sale means savings & bonuses!) > Self-study courses > Episode #37 Menopause 101 - what every woman should know about perimenopause & menopause Episode #18 Progressive overload In this episode, I answer some frequently asked questions about menopause, weight training and counting…

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#42: 5 ways to save time in your weight training sessions 25:08

6M ago25:08

25:08

Resources mentioned in the episode: Light mobility warm-up >> Download my free tracker >> Start training anytime with my DIY courses >> Join the January 2024 Group Program >> I know how it can be: you're super busy, and sometimes you just don't have the luxury of taking all the time in the world at the gym. I get it - I live that life too! 😅 So I w…

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#41: Stress - why you should NOT ignore it in perimenopause & menopause 32:02

6M ago32:02

32:02

🙄 You hear it ALL the time: you should manage your stress. Everyone is saying it. But nobody ever tells you WHY. 🤔 In this episode of the podcast, I break it down for you: Why you may feel extra stressed in perimenopause & menopause How our capacity to handle stress changes in midlife Why chronic stress is bad idea in perimenopause & menopause How …

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#40: Meal Prepping 101 (Benefits & how to get started) 23:58

6M ago23:58

23:58

Resources mentioned in the episode: Self-study courses: Learn to Lift at Home & Learn to Lift at the Gym >> Meal prep is not just for people who want to lose weight (Though it's great for that!) it can really be good for anyone who has goals for improving their nutrition (eg. eating more protein or more fiber). And it can save a lot of time and str…

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#39: How to start lifting weights after 40 (& fit it into your busy life) 25:09

6M ago25:09

25:09

Resources mentioned in the episode: Start weight training today with my self-study courses >> Download my free tracker >> Free guide: 5 Things you Need to Do to Build Muscle >> How to apply Progressive overload into your weight training: Episode #18 Weight training after 40 is one of the best things you can do for your health and well-being both in…

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#38: Mindset Shifts - the key to long-lasting results in weight loss & fitness 20:28

7M ago20:28

20:28

Resources mentioned in the episode: Power Hour with Lynn: reach out via email to lynn@befitafter40.com to book a session. $127 (US Dollars) 1-to-1 coaching: Apply for 1-to-1 coaching with Lynn >> About the episode: ✨Studies of weight loss show that most people who lose weight gain it back within 1-3 years. 😬 So how can you maintain your weight over…

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#37: Menopause 101 - What every woman should know about perimenopause & menopause 18:29

7M ago18:29

18:29

Resources mentioned: Start weight training today with my self-study courses >> Connect with me on Instagram >> In this episode: 🌸 Menopause happens around age 50. That's what I knew about menopause when I was in my 40s. And unfortunately, that's all too typical. 🌸The fact is that perimenopause can start over 10 years BEFORE menopause, and can bring…

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#36: 8 Common Mistakes in Weight Training | Part 2 (get results from your training!) 17:52

7M ago17:52

17:52

Resources mentioned in the episode: Flipstick for taking video in weight room > Start weight training with my self-study courses > Connect with me on Instagram > ✨ If you're going to spend the time in the weight room lifting weights, you want to see results. Of course, results do take time, but they also take doing things right. In this episode, I …

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#35: 8 Common Mistakes in Weight Training | Part 1 (tips for lifting weights effectively) 16:15

7M ago16:15

16:15

Resources mentioned in the episode: My self-study courses: Learn to Lift at Home and Learn to Lift at the Gym > More info on Progressive overload – listen to episode #18 My free weight training tracker > Connect with me on Instagram > About this episode: Seeing results in the weight room does not happen overnight. It takes time – especially if you’…

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#34: Why weight training is a MUST in perimenopause and menopause (benefits of lifting weights) 28:23

8M ago28:23

28:23

Resources mentioned in the episode: Starter exercises you can do at home >> Buy me a coffee >> More about the menopausal decline in estrogen & anti-aging effect of weight training: Episode #29 What about cardio: Episode #31 How often should you lift weights: Episode #20 Factors affecting the results you’ll get from lifting: Episodes #12 and #13 Som…

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#33: My body recomposition journey - year one (and tips for retaining muscle while losing fat) 24:23

8M ago24:23

24:23

Resources mentioned in the episode: Get started lifting with my self-study courses >> How to take progress pics >> Other episodes on my calorie deficit & recomp journey: episodes #16 and #21 Free guide: 5 Things you Need to do to Build Muscle >> My "before" picture >> As women in midlife (I'm 52), we are NOT doomed to get fatter. We CAN do somethin…

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#32: How to get enough protein each day - practical tips for eating more protein 15:40

8M ago15:40

15:40

Resources mentioned in the episode: Self-study programs Learn to Lift at HOME & Learn to Lift at the GYM > Buy me a coffee > About episode #32: "How do you manage to eat 140g of protein each day?" That's a question that I get asked a lot by clients and followers when I post about my protein goals. In this episode, I explain how. It's actually not t…

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#31: Scheduling your weight training and cardio & how to warm up for lifting weights 19:50

8M ago19:50

19:50

Resources mentioned in this episode: Learn to Lift with Lynn online group program >> My walkpad >> Mobility warm-up for upper body >> Mobility warm-up for lower body >> For more information about the benefits of lifting weights, listen to episodes 2 & 29 About this episode: One of the big questions I see from women who lift weights and want to opti…

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#30: Why 'combo exercises' are a waste of time (and what to do instead to build muscle and strength) 17:05

9M ago17:05

17:05

Resources mentioned in the episode: ✅ Learn to Lift with Lynn - 10-week GROUP beginner weight training program > ✅ Training tracker > ✅ For more information on progressive overload listen to episode #18 One of the big misunderstandings that I see out there is the belief that 'combo exercises' are effective for toning and building muscle. That simpl…

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#29: The anti-aging effects of lifting weights (How weight training prepares our bodies for the NEXT 40 years) 24:14

9M ago24:14

24:14

Many younger people start lifting weights in their teens and 20s for aesthetic benefits or to support their performance in a sport. But the fact is that weight training is a superior way to keep your body functioning properly throughout your lifetime. This is especially true for women because of the fact that we go through the menopause transition.…

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#28: The big rocks for 40+ Fitness (top tips for feeling great in perimenopause and menopause) 29:50

9M ago29:50

29:50

Resources mentioned in the episode: Sign up for beginner group weight training program > Check out my walkpad (and other favorite stuff) > If you're new to weight training and my podcast, I recommend you start by listening to episodes 2-5. About this episode: ✨Are you a woman in her 40s or 50s looking to improve your health and fitness but don't kn…

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#27: The 5 Biggest Fitness Mistakes 40+ Women Make 33:00

9M ago33:00

33:00

In this week's episode, I discuss five of the biggest fitness mistakes I see 40+ women making with their workouts. This is the stuff they're doing IN their workouts. Many of them are due to misinformation and the messages we've been fed growing up about how to exercise, and about what is effective. I want to clear up those misconceptions so that yo…

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Black Women Embracing Being Soft and Strong [A Summer of Encores] 48:36

9M ago48:36

48:36

My strong is soft, feminine, and receptive. Long gone are the days when Black women are overextending and back bending all in the name of being strong, because contrary to poplular belief, Black women get to be be soft and strong. Tap in to this week’s encore episode for a conversation with Ivory Benneet on how she’s one of many Black women embraci…

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#26: Training muscles in lengthened vs. shortened position (weight training terminology) 18:53

9M ago18:53

18:53

Things I mentioned in the show: Video showing how to work mid-delt in lengthened & shortened positions > Reel showing how to do progress pics > Sign up for Group Program waitlist > If you'd like to support the show, you can Buy Me A Coffee ☕ This week's topic is training muscles in the lengthened vs. shortened position. This is something that you m…

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Tearing Down Emotional Walls [A Summer of Encores] 35:21

10M ago35:21

35:21

My strong is creating an emotioanlly safe space. One of the most harmful things about having emotional walls is missing out on great experiences with those you love and care about. We build these walls with the hope of keeping harmful things out, not realizing that walls not only shut others out, they shut you in. Tap in to this week’s encore episo…

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#25: FAQs | Weight training tips | What sized weights to buy, how to get toned, isolation vs. compound exercises, how to maintain your balance and more! 24:10

10M ago24:10

24:10

Resources mentioned in this episode: Some good adjustable dumbbells can be found here >> Episode #11. How to choose your starting weight & when to increase the weight you're lifting. This week, I delve into five of the most frequently asked questions, and some poorly understood concepts that keep cropping up in my DMs. They are: 1️⃣ What sized weig…

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