A calendar showing exactly what you need to do when it’s time to exercise makes fitness so much easier.
I started self-initiated exercise at 18. Now at 53 I do things quite a bit differently than I did for, well, about two and a half decades. I still find what was true then is true now: motion drives emotion. Every other aspect of my life is better when I am at my best physically. But there’s less wiggle room for the wrong plan. I can’t just “workout” or “go exercise” and get the same results. One of the best gifts you can give yourself and anyone else in your life is the right motion.
Finding time for hours of exercise every week, let alone every day, any more is impossible. Even the regular 20 or 30 minutes I do now can be a challenge. It’s never going to happen at all without a plan. This week, I decided to show you exactly what I do each week to plan my own workouts.
First though, know that I only have to plan around my own schedule at this point. That schedule is, however, crazy. As most entrepreneurs can tell you, working for yourself in a flexible 24/7 kind of schedule is not for the meek. Most successful people get a convertible at 49: I dumped safety, security, zero debt, and a low-cost-of-living to jump headfirst in my own business and a much higher cost of living.
Second, for comparison’s sake, my own personal goals are high energy and creativity for the work I do, injury avoidance, and being at my personal physical best at every age. I too want to hear, you look good! Minus the, for your age. Forever. Why not?
Every session I do includes 5 components. They are crucial for success. It doesn’t matter if I have 20 minutes, an hour, or can go for a two-hour hike on the weekend. They are all there. There are days that I have to break them up over the day but no workout is complete with each of these. Without all of them it would be like taking the car in for a tune up and having someone forget to rotate the tires or check the brakes until next time. When that happens you create an opening for something to break down or not perform as well.
In fact, as I wrote in You Still Got It, Girl! about the fact midlife hormone changes change the best strategy for fitness, the things you have skipped for years become at least as important, and potentially more important than the things you’d never skip.
An adequate warm up that includes functional movements, for instance, can reduce the stress exercise puts on your system because you’re truly ready. After exercise a longer cool down helps turn off stress hormones too and starts your recovery process before you even finish your workout.
The sooner you recover, the more able you’ll be to get another high-quality workout in without overstressing your body. The difference between those who benefit from exercise and those who don’t is their ability to do not longer but more high-quality workouts more frequently. Warm ups and cool downs enhance exercise benefits (by helping you burn more fat) so your workouts can make you better not just tired and drained.
Sample of My Interval Training Sessions:
Warm up 5:00 (alternate 1 walk, 1 min jog)
Hip swings, Stretch hips and upper back
Do a minute or two jog before intervals
repeat for 10 minutes
repeat for 10 minutes
CD 5:00[HardHR 160 +/- Recov.HR 130]
I’ve tested myself and know where my HR should be. The feels-like perception of intensity also works extremely well if you don’t know your HR. Hint: the charts listing HR by age don’t fit most adults. How you feel never lies. Feel breathless on hard intervals and breath easily through your nose during the end of your recovery.
Then I’ll do some kind of core even if it’s short like the following set.
Every week has a pattern but two things can change my pattern. Things come up and the principle of progression means I don’t just want to do the same thing week after week if I want to see results. I have to make changes so that I challenge myself or recover depending on the week.
Everything matters though, so if I travel or have a really busy few days of work, I factor that in. Your body handles all stressors the same. So, for instance, you’re taking a big test or you’re dieting and you’re caring for someone ill in your family or completing a major project at work – it’s not a good week to add a lot of physical exercise challenges. You’ve heard about the straw that breaks the camel’s back. I have learned the hard way to recognize the total stressors – even from things you choose and like – add up to more than a body can handle quickly.
Your midlife body is already under a ton of stress. Dieting causes more stress. It tells your body to burn fewer calories. Exercise is also stress on your body. Exercise tells your body to burn more calories. What happens when you get conflicting messages? You’re just confused, right? So I almost always fuel my body before exercise with a simple protein shake (easy to digest protein and almond milk), or a half a banana and a small amount of sun butter.
Then after I exercise I wait about 60 minutes if I can (depending on my schedule) so growth hormone and muscle protein synthesis are optimal and I’ll have a meal or shake of about 35 grams of protein along with fiber, fat, and some carbs to replenish muscles. Here’s a favorite refueling smoothie that helps recovery by reducing inflammation caused by exercise:
Chocolate Cherry Smoothie
Blend and enjoy! It keeps me full for hours!
The other thing I stay keenly aware of is that what I ate about 16 hours ago is what’s fueling me now. I exercise in the morning so dinner is really important. I make sure I’ve got some protein, carbs, and healthy fat in that meal too. I make sure I’ve digested before I go to bed after dinner too. It makes a big difference on the energy you have when you wake up if there are at least two hours between dinner and bedtime.
My Flipping 50 28-Day Kickstart is the BEST if you want a specific exercise plan to follow each week with meal plan, daily workouts, recipes and daily menus. Plus, you get the live support of other women and me in weekly coaching session.
The step-by-step process for using exercise and wholefood kicks calorie counting and punishing exercise to the curb and identifies foods you’re eating that could be causing weight loss resistance. Finally, a blueprint to your best energy that is not a diet but a way to eat and exercise that gets you back to you without extreme diets or exercise! (You’ll never find a burpee on this site, I promise!)
All the workouts have videos (bonuses!), and the recipes help you eat gluten-free, grain-free, dairy and soy-free, and low sugar impact so you’ll feel better fast and permanently. You can follow my suggestions for making any of the meals vegetarian.
If you enjoyed this article, share it with a friend who could benefit from it!
And if you have a question, please put it in the comments below – I love hearing from you!
Fitness program design is crucial for success. Especially if you’re an older athlete or want to lose weight in midlife. You don’t have the “wiggle” room to simple “exercise” and get results. You have to avoid injury, avoid just getting tired and balance your goals with what your body needs right now. Today I pull back the curtains and show you what I do and how I think about every session and really have a “big” picture pulling me forward.
https://foreverfitandfab.com/28-day-kickstart plans it for you
Eating and exercise: should you eat or should you fast before exercise to get the best results?
In episode 13 I dive into the studies to share my answers for women going through hormone changes. Here’s my summary of how to optimize your metabolism covered on the show. For all the juicy details, watch episode (and get access to some specials from our hosts and sponsors and me that I only share with subscribers at Flippingfifty.com/active-aging-secrets)
The research on fasting vs. eating and exercise is a little conflicting. I shared two studies from 2010 and 2014, the absolute most important piece of information is your understanding of whether ANY study really applies to you or not. Here’s what you have to consider:
In the Ask Debra show on this episode (are you smiling? we have fun on the show) I shared what I do. My own eating and exercise plan is derived from:
5:00 am Wake, Coffee, and Work
7:00 am Small pre-exercise fuel (simple protein shake)
7:00 – 8:30 am Exercise
9:00 or 10:00 Post-exercise high protein meal that includes fat and fiber and at least a serving each of veggies and fruit
The timing of post-exercise fuel depends on what I’ve done for exercise and or what I have to do later. You’ll learn by watching Flipping 50 episodes that growth hormone benefits are gained by waiting 60 minutes following exercise (different than you used to think and than you may have needed in your younger years when you had more growth hormone to play with).
Now, what I do is not necessarily what’s best for you. We’re each unique. If, however, you’re not getting the results you want, and or you have mood and energy swings or just don’t feel high energy during your exercise? It’s time to change your approach. That said, here are some basics you should follow.
Read my simple checklist for fat-burning success after 50 (and join me in a 14-day “flip” – 14 days of short videos to get you moving – no gym membership required).
The best way to get the latest proven strategies for you to stop fat storage and start fat burning is jump into my 28-Day Kickstart. Fast and forever weight loss to feel good, look great, and get support to change your mindset about fat for good.
What’s your biggest question or challenge? Share it with me at Flipping50tv.com and get my Muscles in Minutes guide featuring 20 different exercises and over 40 photos of how to do them for best results. Plus, you have the chance of exclusive access to other gifts and goodies if your question is selected for the show!
Want to tone and firm your legs and lower body? These leg exercises will do the trick!
Whether you’re thin, normal, or have a little more padding, it can be a challenge to get the tone you want. Watch the full Flipping 50 episode and do the routine with me! I’ll do every rep if you do!
Pay attention not just to the exercise, but to the nutrition, recovery, and the rest you need to make exercise payoff!
For killer legs, you need to reach fatigue during leg exercises. It may be that a combination of heavier weights some days and lighter weights with more repetitions others will get you the best tone. What works best is going to depend a little on your body type. Episode 10 will give you more insight on your body type.
In this episode I share a leg exercises sequence for toning those legs 360 degrees. The key is always to use major muscle groups. Standing exercises, if you’re able to do them, will use more muscles especially if you add a balance factor or you can add power. That is, push quickly against gravity when you rise still maintaining slow and controlled decent.
Fatigue allows your body to recover in a way that increases fitness. The body doesn’t just compensate, it overcompensates.
Like these leg exercises? Share your comments with me!
Share your question with me at flipping50tv.com and get my Muscles in Minutes guide for toning every area of your body in a safe, sane, simple way. Plus, there’s a bonus section on cellulite! You can do something about it!
Have you ever felt more “bulky” from exercise than lean and sculpted?
You want to lose weight and you wonder why everyone seems to be telling you to lift weights?
This is definitely for you! Watch the full Flipping 50 episode right here.
Whenever you lose weight, you lose a percentage of fat AND muscle. It’s unavoidable.
Muscle is your most metabolically active tissue. It helps you burn calories and fat, even at rest. Double bonus.
Weight loss can be 15-50% muscle loss.
Weight regain after a “diet” is usually 100% fat.
If you cycled through that, even with minimum losses of muscle without increasing lean tissue by getting adequate protein and performing the right weight training, over time you’ll have a cumulative effect of more fat and less muscle than you started with. That results in a slower metabolism.
With the right type of weight training you can hold onto muscle while you lose weight. You can also increase lean muscle if you’ve lost it. It’s not too late with the right combination of nutrition and exercise timing.
There is a specific science related to weight training to boost your results as much as possible. Several weight training factors influence weight loss :
Watch the episode to see the comparison between power and traditional lifting. It’s worth the few minutes to make your weight training more effective at burning energy during and all day after exercise.*
Warning: there are a couple things to keep in mind when you begin weight training.
You’ll have to deal with that.
Pin and save this infographic as a reminder:
No food… no muscles… no metabolism.
Those are the facts. So, yes you need to eat and plan. That is the downfall for many of us. We fail to plan and you know the rest, we plan to fail. My friend, Leanne Ely, has a simple solution. In fact, she’s literally savingdinner.com. Go visit her site to get recipes that fit you whether you’re Paleo, vegan, or more traditional. She’s got you covered.
*women tend to burn higher percentage of fat during exercise compared to men who increase fat metabolism after
Was this helpful? Are you lifting now? Or do you need to get started? I’d love to hear from you (and appreciate your sharing this post!)
This blog could have been titled, Do You Know The Ingredients Keeping You Fat, Sick, and Tired? I had a hard time deciding between the two. The secret reveal is right there.
*An overwhelming response to the podcast on Tuesday on the same topic prompted me to publish this one not originally in the line up!
I began using protein shakes when I was in my 30s and did my first marathons. I needed to shorten my recovery time and make sure I got adequate protein quickly and conveniently after runs. I ran five marathons injury-free. I contribute that partially to good recovery. Muscles are gained and lost with exercise. Without adequate nutrition, along with rest and recovery, losses are eminent. The older you get the more true this is.
At 40 I first got into triathlon training. I had had it on a bucket list since I was in college and was biking, swimming, and running without the time or money to actually dedicate to a training plan or races. I happened to be working for a triathlon coach at the time and surrounded by multisport athletes. That’s when I caught the bug. Then years later, you know the feeling, you turn the corner thinking, if this is going to happen I better get on it.
That’s when protein shakes became a way of life. After triathlon training there’s no way I’d ever go back to “exercise” again. Having a training plan made every workout and every recovery day so much more purposeful, and rewarding. I was in the best shape of my life. So even during years in this last dozen when I took a break from events and heavy training, I still followed a plan. I’d dropped teaching fitness classes to concentrate on my own fitness preferences for the first time since I’d been a freshman in college.
I swore though, I would never carry supplements and in my mind protein shakes fell there. I’d seen the model used by so many gyms. They required trainers and staff to sell a quota of products, whether or not customers needed them or not. Reports came back from my internship students about it frequently.
You do as well as you know. At the time I was reading labels before I bought. I was reading for low sugar and high protein content. I still do that. What I wasn’t paying attention to early on was the amount of chemicals and other ingredients that were counter to the goals that I had for using them in the first place.
I prefer whole food. I always will. Recently alive. My belief is that vitamins and supplements don’t do a body good if you’re not eating your way to a healthier body first. But early on I knew the ability to break down food by blending to drink in nutrients could help absorption of the food and nutrients.
I knew that a window of time existed when recovery was optimal if you did it within 30 minutes after a workout. For a training endurance athlete that is important. You’re going to be doing another tough workout and some weeks are quite intense. Recovery through nutrition and rest between workouts was much more important to me. A fast way to get that post-run or bike nutrition is a smoothie. When you’re soaking wet from sweat, tired after a long or hard effort, and need to move quickly to the shower to your waiting obligations a smoothie puts a lot of nutrition in you quickly.
That still today is a big plus for many women even though the triathlon may look more like juggling work, family, and home. For me in the last three years it felt like swimming in paperwork, riding my computer desk, and running in circles with a new business brand.
So, I knew things. What I didn’t pay attention to is ingredients like:
Maltodextrin: artificial sweetener rapidly absorbed potentially made from GMO corn
Sucrose: artificial sweetener
Sucralose: artificial sweetener
Fructose: sugar, increases fat storage, the last thing you want after exercise
“Gums”: Can cause digestive issues for women with IBS, chrohns or who already suffering from digestive problems
Soy: an obesogen, estrogenic, and a goitrogenic meaning that there’s evidence it increases fat storage and decrease fat burning as well as disrupts endocrine (hormone) function, and thyroid function
When you know better you do better.
I also didn’t know back then about the terms denatured and non-denatured back in the day I first scooped protein into a blender. I’m careful now to partner and use only non-denatured so it was made at lower temperatures that keep the nutrition and the immune properties in.
I didn’t look for grass-fed, organic, hormone-free when it came to animal protein sources.
I didn’t know that additional vitamins was NOT always a good thing. I thought the more the merrier, right? Not so much. Turns out the little vitamin and mineral family are also a little competitive. So if you’re taking a multivitamin and you’re downing protein shakes loaded with good vitamins too you may absorb LESS overall. There’s only so many seats in musical chairs.
I didn’t know that whey is not tolerated by some women (especially) because it’s dairy, and women at midlife experience gut changes from hormone changes. There wasn’t as much discussion about whey elevating blood sugar. I stumbled on that one naturally. Go figure, that if you’re not exercising or recovering from exercise and you’re using something rapidly absorbed it will elevate blood sugar because it isn’t needed elsewhere. Now we know. (It’s why I carry the Paleo version – not because I am Paleo, but because it offers animal protein without the spike in blood sugar. For vegans, and others like me who like significant protein from plants, I also offer a Plant Power option).
The Worst Did-Not-Know?
Over 50% of protein powders randomly tested off shelves in stores you and I probably shop in contained traces of arsenic, heavy metals, and some of 10,000 chemicals approved by the FDA for use in foods that can cause cancer at worst and prevent the kind of results you want at best.
That’s when I took my shopping elsewhere. Ultimately, as I shared more and more of the emerging research from protein researchers, exercise physiologists, nutritionists (of the clinical type, often more slow to waiver from the strict and conservative RDA guidelines) why I was using protein shakes to reach the daily quota (another blog entirely) of protein really needed to thrive – and to add convenience to an already- crazy life, I decided to carry it myself.
It’s a case of never say never. I feel good about offering a product I use myself one or more times a day with results I love. Smoothies aren’t for everyone but they are a simple way to get a breakfast in that is high in protein to boost fat burning and lean muscle loss prevention. It’s a convenient snack for a woman on the go. It’s a travel companion and a way to create dessert-like treats that you don’t regret. It has made a difference in the energy and vitality, and reflection in the mirror for so many women I work with.
I’ve got a great smoothie resource guide (two, actually, can you tell it’s a staple here?) and you can get 60 recipes or learn how to make smoothies not a diet food but a convenient way to fill up on fresh food and protein. Get that and enjoy $15 of coupons in the Flippingfifty store so you can try the difference and feel good about chemical-free, non-denatured, protein that increases the chance you get an additional serving or two of vegetables along with healthy fat and fiber in at breakfast. Shop here and read more about which and when to use.
*sorry I don’t have small samples (unless of course, you’re in Boulder, call me! and we’ll do shakes) but I do offer a money back guarantee* if you don’t love them. (less S+H)
Watch all the current and future episodes of the Flipping 50 TV show now by clicking here or you can wait and watch as they’re re-released on the Flipping 50 TV blog. We’ve started with episode 1 and released one a week for you. (At the time of this updated post, there are 26!)
Protein Powders, supplements, and more were on my “never” list for 20+ years. Promoting them was never an option. Until it was. Listen to why protein powders are not just for body builders, but for 90 year old women who are inactive and everything between that and elite athletes.
RIGHT NOW: 15offeverything will get you 15% off your first order through Nov 25, 2016. We guarantee you’ll love it. Visit the store now.
Use Your Whey if you tolerate dairy and use protein before or after workouts. Use Girls Gone Paleo for animal protein when you’re not exercising or Plant Powered Girl for a plant-based complete protein option at either time.
If you watch episode 10 you’ll know that upper body muscle tone is a concern for Zina! It’s often related to estrogen dominance that occurs when cortisol is blocking progesterone. That’s a lot to take in, right? In short, you need to decrease stress in all areas of life. Ditch diets, handle work stress, add joy to your life, get sleep, and reduce exposure to toxic products. Then the exercise answers will have the best chance of working fast..and permanently.
I answered Zina’s question – and potentially yours – by discussing two important things:
For muscle tone you have to have a combination of the right exercise for your body and the enough of the right kind of protein to prevent losses. Even exercise can contribute to muscle loss if you don’t eat to repair and rebuild the muscle fibers. Watch the full episode to learn more about how to get and keep your muscle definition if it seems to be going south on you.
Watch the episode to see how the exercise for Zina – a “hard gainer”- changes. You’ll get tips you can apply to your body type.
When it comes to protein you have several choices too. Identify the right protein for the right time of day and learn how even a good option could derail you at the wrong time.
*test don’t guess your tolerance to dairy
Love smoothies and want more delicious to power your muscles? Get the newest edition of my Smoothie guide with 30 recipes PLUS 30 more recipes in my Smoothie Bowl guide. You’ll love sipping and spooning to more definition.
Need to learn more about the importance of protein for your fountain of youth?
Click here for 5 Facts About Muscle Loss (and What to Do About It!)
It’s all about TYPE. Workout for your body type and eat the right type of fuel at the right time.
Today’s episode is all about arthritis and exercise using the pool as your playground. You can also do much to reduce inflammation by changing your diet. Eat more foods that turn inflammation off, and avoid or eliminate foods that turn inflammation on.
Download the simple checklist to see what your inflammation food score is now.
Even foods you think are “healthy” may appear on the inflammation “on” list. It’s important for you to start defining “healthy” uniquely for you. Yes, we all can agree that processed and packaged foods are not good choices compared to whole food options. Yet, even some of your whole food options may not be agreeing with you if you have an autoimmune dis-ease.
If you’re ready to dive into exercise and feel better, pin this chart! The most simple movements can make your entire exercise session! Movements you wouldn’t even consider on land can become comfortable in the water!
Do you have arthritis? What’s the hardest for you?
Need an exercise program easy on the knees?
Yes, there is something you can do about cellulite. Yes, it’s non-invasive and really requires a lot of things you’re probably already doing to take good care of yourself. Add a few small tweaks and you’re going to see more tone and less cellulite.
Make sure to get your copy of my Muscles in Minutes guide full of 20 exercises and over 40 images to help you set up, see your form, and do the exercises right for best results. Click here to get free it now. Just submit your biggest challenge or question to me at Flipping50tv.com.
Here’s the 4-Step Strategy I demonstrated for upper arm and hip cellulite on this episode.
Think of it as ironing out the cellulite. You really want firm pressure as you roll. It’s not a comfortable massage.
The resource mentioned:
Foam rollers you can find at most sporting goods stores as well as discount stores.
Take before and after pictures! Track your consistent 4-Step adherence. If you do this consistently for 8 weeks you will see change.
Was this episode helpful? Please share it with a friend! Create a community of people doing what you are doing or want to be doing![You can now see each episode as it’s released here! And if you want a head start watching all the episodes released so far -at this date- all 26 – you can still get the VIP access here for a front row seat.]