In this episode of the Muscle Strength and Menopause podcast, host Sara Frenza welcomes her friend and fellow coach, Amy Ledin.

Amy specializes in sustainable body recomposition for midlife women through a hybrid approach of science-backed training, simplified nutrition, and identity-based habit change. Drawing from her personal journey, she teaches women how to build a body that reflects their discipline. Her methods challenge the macro-focused coaching industry by introducing tools that help women reprogram the mental loops that keep them stuck.

Amy shares her personal weight loss journey, moving from being a "chubby kid" to a competitive athlete, and how her coaching philosophy has evolved over 19 years to focus on the unique needs of women in perimenopause and menopause. Discover why long-term success requires an identity shift, and how the brain's tendency to repeat 91% of your thoughts daily means rewiring is essential. Amy and Sara break down the myths of cardio and extreme restriction, explaining why most women are "under muscled" rather than "over fat". They discuss the crucial shift from death-defying circuit workouts to prioritizing recovery and progressive overload strength training to build a strong, confident body in midlife.

Amy gives three actionable steps for any woman over 40 ready to transform:

1. Audit your diet and test your deficit at 11 times your body weight.
2. Start strength training using a structured progressive overload program.
3. Ditch the intense cardio (like HIIT and circuits) and replace it with daily walking.

Follow Amy on Instagram https://www.instagram.com/amy_ledin/

Timestamps

03:07Amy shares her personal weight loss journey and the start of her coaching career

05:07 How not knowing how to keep weight off led to five years of food issues

06:04 Learning about "metabolic damage" and reverse dieting from her now-husband, Eric

07:32Amy's realization that nutrition is key, leading to her online business "Former Fat Girl Fitness"

10:21 Going from 130 lbs with no abs to 155 lbs with a six-pack through strength training

10:56 Most ladies are "under muscled" not "over fat"

13:45Chasing a firmer body and the "skinny fat" problem

15:37How Amy's coaching philosophy has changed over 19 years, focusing on mindset and identity shift

18:38Amy's personal cancer journey led her to therapy and the practice of "scripting" for rewiring the brain

21:01The massive change in training: stopping HIIT and circuit training and replacing it with "Crockwalks" (slow walking)

28:50How to help women stuck in a cardio mentality

29:27Comparing marathon runners to sprinters: success leaves clues in physique

31:33The marketing myth of the "Pilates body"

32:50 Why nutrition has 100% control over weight loss and exercise should not be seen as calorie burn

33:31The importance of progressive overload to get stronger

38:07The mistake of not following a structured program (e.g., just doing YouTube videos)

41:01 Three Actionable Steps for women over 40 who want to lose fat and build muscle