Enjoying summer and reaching your fitness goals are not exclusive. You can have your ice cream and your figure too. As long as you follow a few rules. Sure, you can have some of the real thing occasionally, but finding a guilt-free treat that offers benefits without the negative side-affects is a better solution. Starting with a high-protein is step one in reaching your goals. Adding variety so you never tire of good healthy options is step two.

Sip

Sweet Green Smoothie

Plain protein powder
1 handful spinach

1 handful romaine

2 stalks celery

Pear

Green apple

Ripe banana

Water to cover

Ice cubes to desired thickness

Recovery Smoothie

Protein powder – chocolate or vanilla

1 cup almond or coconut milk

½ cup frozen or fresh berries

1 tsp. Honey (or Stevia)

dash cinnamon

Handful almonds or almond butter

1 T. chia seeds

1 T. ground flax

Half avocado or handful of spinach or both

Ice to desired thickness

Greena Colada Smoothie

Vanilla protein powder

1 cup spinach

½ banana

½ c frozen pineapple

1 c coconut milk

1 T. chia seeds

1 T. maca (this can be helpful for regulating estrogen)

Stevia to taste

Ice (if frozen fruits used, you may not need ice)

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Spoon

Cherry Vanilla Smoothie Bowl

¼ cup Gluten-free Oats

Vanilla Girls Gone Paleo Protein

¾ cup frozen cherries

¼ Avocado

2 T. Chia seeds or ground Flax meal

Ice cubes

Almond milk

Toppings:

Coconut

Sliced or chopped almonds

Fresh berries

smoothie bowl cherry

Chocolate Cherry Smoothie Bowl

¼ cup Gluten-free Oats

Chocolate Girls Gone Paleo Protein

¾ cup frozen cherries

¼ avocado

2 T. Chia seeds

Ice cubes

Almond milk

Toppings:

Coconut

Sliced or chopped almonds

Cherries

Cacao nibs

Smoothie bowl blueberry

Blueberry Bowl

¼ cup Gluten-free Oats

Vanilla Girls Gone Paleo Protein

1 cup frozen blueberries

¼ avocado

3 T. Hemp hearts

dash cinnamon

ice cubes

almond milk

Top with chopped walnuts, coconut, fresh berries.

Blood sugar stabilizers oats, avocado, and cinnamon plus antioxidant-rich blueberries and walnuts, together with the high protein make this a good-til-lunch start.

Carrot Cake Smoothie Bowl

½ cup Carrot juice

Vanilla Girls Gone Paleo Protein

½ tsp cinnamon

Dash nutmeg

Dash ginger

Ice cubes

Almond milk- enough to cover

Dash of sea salt

Top with chopped walnuts and dates. Traditionally, carrot cake calls for raisins. Substituting the dates may help keep the sugars down. Think of this as a “treat” bowl or leave out the dried fruit.

Green Smoothie Bowl

¼ avocado

½ Frozen banana

¾ cup frozen strawberries or raspberries

1 generous handful spinach

1 small handful kale (stems removed)

Vanilla Girls Gone Paleo Protein

Coconut or Almond milk (or blend)

1 T. chia or ground flax

Top with raw coconut, hemp hearts, fresh berries, sliced almonds, sunflower seeds.

Scoop

Eat and enjoy right out of the blender or freeze for serving later. Three bananas makes a generous bowl or enough to share for two.

Smoothie bowl chocolate

Chocolate Ice Cream

3 frozen bananas

Chocolate Girls Gone Paleo Protein

1/4 cup Raw Cacoa powder

Blend all ingredients in a food processor or high-powered blender.

Mint Chocolate Chip Ice Cream

3 frozen bananas

Chocolate Girls Gone Paleo Protein

Raw Cacoa powder

1 tsp. Mint Extract

Blend all ingredients in a food processor or high-powered blender.

Top with chopped dark chocolate or cacao nibs.

Blueberry Ice Cream

3 frozen bananas

Vanilla Girls Gone Paleo Protein

Frozen Blueberries

Blend the bananas well first.

Add the blueberries and mix just until evenly distributed.

If you prefer, a lavender ice cream, continue to blend blueberries thoroughly.

Nut Butter Ice Cream

3 frozen bananas

Vanilla Girls Gone Paleo Protein

¼ cup Almond Butter

Top with chopped or sliced almonds.

Blend all ingredients in a food processor or high-powered blender.

Chunky Monkey Ice Cream

3 frozen bananas

Chocolate Girls Gone Paleo Protein

Cacao powder to taste

¼ cup Almond Butter

Top with chopped or sliced almonds and chopped dark chocolate or cacao nibs.

Blend all ingredients in a food processor or high-powered blender

NondairyPaleo_buynow_10C4BDE4AE43C

Sip, spoon, and scoop delicious and lean muscle-defining meals and treats this summer. Stock up with three and save 10%. Other options in both creamy vanilla and decadent chocolate here. 

For more of the recipes and full list of goodies I share with my subscribers sign up here. 

You may not have heard much about it before now. Yet, it shouldn’t be overlooked. Glutathione is the most powerful antioxidant in your body. It may be the greatest predictor of overall health. A study in the Lancet  found those with the lowest levels of glutathione were sickest while those with the highest glutathione levels were healthiest.

Green.

What does it do?

Where do you get it?

The best source of antioxidants overall are fruits and vegetables. Another source helpful in boosting the immune-building benefits of glutathione are found in organic, grass-fed whey protein concentrates. Many people can’t tolerate dairy, and those that do, can still have inflammation from it so it isn’t something I recommend normally. I personally don’t include dairy in my diet other than occasional lactose-free cheese and a carefully selected whey protein concentrate – that I co-created in a way that leaves the nutrition intact without adding chemicals or sugars that act as toxins in the body.

This is what we each want in a whey protein concentrate. First, be sure that it is concentrate, rather than isolate. Be sure it’s non-denatured. That is, the proteins in it are not broken down and it’s not produced at extreme high temperatures. You want non-pasteurized and non-industrial produced milk produced without pesticides, hormones, or antibiotics.

Look for ingredients you’re unfamiliar with if you’re shopping for protein shakes. If it ends in -ose, contains soy, or you can’t pronounce it, pass.

What Else Can You Do To Boost Glutathione?

Glutathione production decreases as you age. The need for antioxidants increases, especially with the cumulative effect of various toxins you’re exposed to regularly. Be mindful of the things you’re doing to encourage glutathione production for your optimal health. It’s used for detoxification purposes too. In young swimmers, for instance, glutathione can be helpful for reducing the toxic effects of chlorine.

Have you heard of glutathione? Are you taking it?

Enjoy this favorite whey-based smoothie.

 

Your Whey buy now

My Favorite Cherry-Chocolate Smoothie

Blend it all in a high-powered blender. Vanilla works to but I have to admit I’m obsessed with the chocolate.

I love this post-workout. The whey and the avocado start boosting recovery and decreasing inflammation. The cherries add antioxidants and help replace glycogen. The chocolate, well, it needs no explanation!

 

Are you sleepless, anxious, depressed or have GI issues? identify the source and pack your bags with confidence that you can travel anywhere with vitality with today’s tips. Dr. Robyn Benson, author of Travel with Vitality joins The Flipping 50 Show today to share 7 Simple Solutions for the savvy traveler.

Reach Dr Benson at RobynBenson.com and follow her on Facebook at DrRobynBenson

If you like this show, please leave a comment and rank it in iTunes.

Finding time for it all is impossible. Thinking about it all, all the time, is exhausting. Men and women both can be subject to the overwhelming stress of our constantly connected work lives.

I don’t know where I end and you begin

What once was said to describe great relationships: I don’t know where I end and you begin, is now true of work and home. Is it any wonder that we accidentally bring the diaper bag to the office or leave the brief case at the sitters? Maybe, that’s a message! It is time to clean up the ______!

Balance really is a misnomer, but finding a better place is possible. This course is one I created not because I’ve got it figured out once and for all, but because I had to figure it out once and then am constantly refining it, both for me and for my clients and audiences. You see, I am a single mom. I juggled three jobs and, when my son was with me I had him full time … and the house and dog and …you may know the drill.

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I was there but not there. I was on the couch with him and a movie, and my laptop or grading a 100 college papers. I think he was eight when he looked up and said, “You work too much.” I was at basketball games getting phone calls about someone not showing up to teach their class. I was in meetings with my cell phone turned off when he fell and broke his arm at school. And I’m a life coach? Whoa. I put the breaks on.

Try Work – Life Balance in Four Steps for yourself.

So I get it. I had to make changes, both in my physical schedule, but most importantly, I “rearranged the furniture” in my head. This course, hosted on Udemy.com is very affordable, for a reason. We all need it.

First, you have gifts that no one else does. And when you feel like your mind is constantly going … you can’t share them.

Second, when the people next to you start feeling more in control of their balance your life will be better too. So share it! When you use it you’ll feel like a better parent, spouse, friend …and friend to yourself. So use it, share it. It’s open for a limited number of participants at $15, so get started. It’s short, sweet, and you already know the answers, it’s just a matter of taking the time to set the priorities in a way that supports you. The other little voice inside your head suggests you can have it all, all the time, and all at once. Not so much. Pick, choose, and play to win right now.

Click on the live title above or here to redeem the coupon webalance15 to go to the course pages.

START. Start The Actions Required Today to increase your happiness and decrease your chaos. If you’re looking for more energy, support for managing your optimal weight… if ever there was a solution staring you right at you, increasing your happiness and decreasing your stress level is it.

Tell me how you feel about work and home spillage. Does the same “freedom” to bring your work home, spill over to bringing your home and family life to work?

Debra

daydreaming

What’s the most effective way to lose fat after 50?

Lift weights.

What’s the fastest way to shrink your waistband after 50?

Lift weights.

Whats the easiest way to improve your posture and look like you lost weight after 50?

Lift weights.

A cardio queen on the other hand has the same proportions and weight distribution, though maybe smaller, if that is, she doesn’t overcompensate with food. Now, don’t get me wrong I haven’t gone so far that I don’t advocate cardio. Just not only cardio. And if you had to choose one over 50? It would be strength training. So no matter what you need to do it.

Which Weights?

Machine weights, free weights, body weight, oh my. Your trainer, your sister, and your girlfriend all have a different opinion. What’s the truth? Are free weights or machine weights better?

Yes.

They each serve a purpose and they are best at achieving that purpose in a way the other can’t.

Consider this. Sally sits down at a machine chest press (in spite of the looks her trainer and sister give her). She can lift 55 pounds using the chest press.

Using dumbbells lying on a bench Sally can only do 20 pounds (in each hand).

When Sally goes to use a ball as a bench and do her chest press, she finds she needs to reduce the weight to 15 pounds because she feels unstable.

With that progression I just described from machine to ball Sally did gain more muscle activation by increasing her need to stabilize. She also decreased the actual load on her muscles and bones.

The question isn’t which is better.

The question is which is better for your highest priority goal.

Do you want weight loss? Fat loss? Bone density? Balance? Better golf? Less lower back pain?

I know you may be saying, yes, as I did earlier. I’m a want it all right now girl too. That’s OK. You do need to rank them. Something stands out as most important.

Gym.

Types of Weight Training

I categorize weight lifting into three categories: Heavy, Power, and Functional. It’s all functional depending on your goals, so don’t let me confuse you.

Heavy weight training has more positive effect on fat loss compared to the other two. Bone density is also significantly improved by lifting a weight you can’t life more than 10 times.

Power implies adding a speed component. You lift on a one count and then lower with control slowly as opposed to the more common slow lift and lower tempo. You use a slightly lower weight than a heavy weight to do this. It has been shown to be more slightly effective than heavy lifting in boosting bone density. It also has a significantly higher energy expenditure during exercise than either of the other options.

Functional strength training with loads so your repetitions can reach 28-30 support sports skills, movement enhancement, balance and agility.

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We all need strength, bone density, and optional function.

If weight loss is the most urgent goal, working your way to a heavy lifting routine makes the most sense. To safely lift heavy, based on Sally’s example above, you’re going to use machines.

If you want to optimize bone density and energy expenditure then lift with power. (Progress from light to heavy to power). If you’re limited by an injury or it’s the middle of a sport season for you, keep your workouts more functional.

It’s about a sliding percent of time spent doing each of these three activities, not about eliminating any one of them, or any tool for that matter.

You can read more about specific percentages of your weight training program in You Still Got It, Girl! The After 50 Fitness Formula For Women.

The biggest mistake women make with their weight lifting besides lifting too lightly? Is how they fuel their goals afterward. Watch this video so you can get better results from your weight lifting.

Business.

The candles on the cake aren’t a big deal. The fact I need glasses to drive at night weren’t a big deal. I’ll admit having to wear them to see the movie across my living room is a tad bit irritating.

The fact that carrying the dog food up the stairs makes one knee feel vulnerable some days, or that I have to sleep just right so my shoulder doesn’t cry? Those things are a bigger deal. Even a personal trainer and fitness junkie of 32 years can’t entirely escape the signs that decades have accumulated.

As I celebrate 52 it’s apparent that there are a few changes. Beyond the laugh lines around the eyes, which unfortunately I can see just fine, even I wonder for a minute if they’re right. They, being all those people who’ve whispered over the last three decades of my professional fitness life, it’s different when you’re older. The, “Well, I’m ______”, filled in with her age suggesting some glass ceiling she so obviously felt. They who think they must do this, can’t do that, because I’m this old, like wearing white after Labor Day. (I broke that rule too.)

It’s about now where we notice it most. Especially women. Major life changes from being in the peak of our career, sandwiched between children still dependent on our credit cards and aging parents, with hormones we hadn’t invited to the party, place us teetering between the top of a mountain and trying desperately not to fall off it.

Like an overnight success that took twenty years, physical changes started long ago. Declines with age begin for women in our twenties and thirties as if a mean girl trick by Mother Nature since women live longer. We may do it without as much muscle and bone. That is, of course, only if we ignore the science of how to plan for health both now and later. Declines with age implies they’re eminent. That is true only if you just go for the ride and ignore GPS.

Age-related declines are greater in women. It’s easy to understand why if you look at what’s still true today when you walk into a gym. Women tend to do cardio more. When they lift they lift light weight. Heavy weight has significantly more positive effect on lean muscle and bone mineral density (BMD) both. Fear of not fitting into the skinny jeans keep young women away from lifting. Plus, most weight rooms are not designed for a woman’s comfort. Unless you’ve lived your life as an athlete, most weight room environments are intimidating places filled with mirrors a woman who needs to lift most doesn’t want to see.

A woman’s decline prevention starts with youth. It spans decades.

When you’re young:

In your 20’s:

In your 30’s:

In your 40’s:

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In your 50’s:

In your 60’s:

In your 70’s, 80’s and beyond:

In your 90’s:

I concede they were right. It is different North of 50. It’s better.

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Back.

Even when you’re in good shape back pain can find you. Our contemporary work and leisure lives include so much sitting and sedentary activity. You may exercise regularly in order to get stronger and still find that the most unusual things can cause a sudden twinge or a chronic issue.

At least 80% of U.S. adults suffer from back pain; you’re not alone. Unfortunately, 88% of those people who suffer, say it recurs throughout the year.

Chances are if back pain finds you regularly you’ve tried more than one approach to find relief. There are so many options it can be mind-boggling to consider them, especially at a time when you are in pain and willing to do anything for relief. I know because this was me. I was in good shape and am again today, but an injury took me months to recover from acute pain and trauma to my lower back in my mid twenties. For the last 28 years I’ve had to listen carefully to keep myself fit in the specific ways that keep me both strong, flexible and able to do all the things I love to do.

I nearly had to give up a graduate assistantship because I was worried I’d not be able to handle the physical activity required to teach six hours of group exercise a week, not to mention the up and down activity to help assess and test our clinic participants. My entire career plans were threatened. What was a really scary, painful, and slow process for me though ended up being one of the best ways to teach me how to relate to my clients. I’ve continued to study back pain, prevention, and best practices to make my weakness a strength for helping others for over 32 years.

When my pain was at it’s highest level I tried muscle relaxers, stretching, chiropractors, massage, all kinds of exercise, no exercise, and I’ve known clients over the last 30 years who have tried many more techniques. Sorting through what works, when each back pain problem is different, is hard. That’s why I created a course.

I encourage you to try Prevent Back Pain with Five Steps. 

It’s hosted on Udemy.com and when you click the link above you’ll go there. You’ll create an account and may see dozens of other courses there  you’d enjoy. Don’t get distracted! There is a no-risk money back guarantee – and I’ve used that myself for courses so I can tell you indeed it is hassle-free. You have lifetime access to the courses, the ability to download sessions so that you can take them with you traveling or to the office.

I shared with my subscribers on Sunday a coupon code: HalfOff . There are a limited number available and you may still be able to take advantage if you hurry.

If you have back pain issues, please consult with a physician before starting this or any exercise program. Though this has been developed based on research, years of working on a referral basis with physical therapists and orthopedic doctors, each and every instance of back pain is unique. No exercise recommendation is a substitute for medical advice.

I would love to hear your comments about your personal experience with back pain. Have you been lucky or have you experienced back pain? What triggered it?

I look forward to hearing from you,

Debra

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Diabetes is serious. Diagnosed 16 years ago, my guest today took her time taking it seriously. At 57 though, she’s feeling better and taking charge. She shared her wake up call with me. She’s starting over and so can you.

Connect with Debra at foreverfitandfab.com and send your question or share your story.

An older woman with a smile on her face, stretching out her body.

The harder you work the more results you’ll get.

If you’re 50, there’s a strong chance this is how you were raised. Hard work is rewarded. When it comes to exercise you may be surprised to find that isn’t always the case.

This week I’ve consulted with two different women completely unaware of what was obvious to me: they have been sabotaging their results. Based on these recent conversations and decades of working with women who had the best of intentions yet were putting the parts of their exercise program together in a way that limited them, I pulled this list together. If you’re putting in the effort but not seeing the results, one or more of these might be getting in your way.

High Intensity Exercise is Your Only Exercise. If you do heavy weight training Tuesday and Thursday, tucked between Monday-Wednesday-Friday high intensity interval training (HIIT), your body has gone high intensity every day five days in a row. With no recovery between, there is breakdown every day, and no time to repair between. Both of these activities are highly recommended, yet high intensity days – whether strength training or cardio – back to back daily will result in more risk of injury, more overall fatigue and no chance for your hormones to respond positively.

A better plan would be to consider doing HIIT Monday, Lift heavy Tuesday, take Wednesday for a lighter exercise day or a day off. Then Thursday and Friday you can repeat the HIIT then weights, respectively. Do some light activity on the weekends.

Your Exercise Schedule is Based on the Gym’s Schedule. If you want the optimal plan for you, schedule as in #1 with consideration of your “hard days,” and “easy days.” Do that before you go check out the exercise class schedule at your fitness center. Daily bootcamp may not allow enough recovery to prevent muscle losses or injury. A favorite instructor might teach Tuesday, Wednesday, and Thursday but that doesn’t mean it’s the best schedule for you to take her HIIT all three days.

A better plan would be to determine what is realistic for your time commitment, what days of the week work best for your schedule, and then plan to have at least a day off between exercise of the same nature (HIIT and HIIT). Save two days off between exercise for the same muscle groups (Strength Training).

Gym.

Your Goal is Five Days A Week of Exercise and It’s Five Days In A Row. You’re risking breakdown that occurs at a faster rate than repair. The only way to manage this is to vary your mode of exercise. Swim one day, bike another, run or walk another. Lift weights at least twice a week either on the same day as cardio or save it for a day when that is your featured exercise.

You Don’t Have Recovery Days. These come in two forms: complete rest days where you’re active in daily life, and recovery exercises. Recovery workouts are those that are lower in intensity as well as lower impact on the body. Swimming, or water exercise, bicycling or rowing are easier on the body than running or other high impact exercises. Insert them into your weekly plan. They come after a hard day and or sometimes before a hard day.

You Don’t Have Days Off. Take a complete day off at least once a week and sometimes two, not back-to-back, is one of the best things you can do for your fitness level. You’re not on the couch during these days. Keep your busy life and other non-exercise activities should play a big role on these days. Adults over 50 often do better with two days rest between exercise that is challenging. It is simply an increased need for recovery – but not an indication of any fitness limitation. At any age, recovery time that is optimal for you is very unique. Therefore it’s impossible for a large group to exercise on the same schedule and expect all will have the same results.

Many of these tips are discussed at length in You Still Got It, Girl! The After 50 Fitness Formula For Women.

Does “work harder, get better results” thinking get in the way of your results? Share your comments.

It’s good bye to the Wellu After 50 Podcast and hello to The Flipping 50 Show. It’s a new launch, new look, and new expert interviews and content you request every week to make your second half your best 50!

It’s hello to summer and goodbye to cellulite, too. Get the scoop on this four step process to reducing this stubborn fat.

Connect at foreverfitandfab.com

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