Spring training is in full gear. Well, almost. My late March birthday found me 8 inches deep in snow. (At least in this great state of Colorado, it’s nearly gone by evening!) Still, long bike rides, rounds of golf, and a season of sleeveless tops and shorts are approaching at the same speed! In this post I’m sharing my top tips on how to make every spring training workout count.

There are five essential components to every workout I do. Whether my workouts shrink or expand like an accordion, based on my schedule, all 5 are still all there.

Watch this video for the quick review of my “5 Must Haves Every Workout Needs,” and don’t miss the secret that pulls them all together.

SPRING TRAINING WORKOUT MUSTS

  1. Warm up. That’s no surprise, right? Warm ups improve performance, even though the static stretching you were taught (and I taught) are a thing of the past. Raising your core temperature through specific activity is what is more important. Your muscles are more pliable when warm, and your joints get lubricated by synovial fluid. Your motivation to warm up? You’ll be more comfortable during you’re workout, and are more likely to work harder without perceiving it as harder. The risk of injury also decreases when you warm up first!
  2. Warm up II. This isn’t a typo! The second part of your warm up should be either specific to the kind of challenge in your main set, or based on an imbalance or movement pattern correction you’re working on. I demonstrate in the video a warm up option for a run. It’s a simple rear lunge implementing runner arms. It makes me rehearse good form, but allows me to focus on firing the right muscles without distraction. Benefits? Your core is more engaged, and your mind is set on the workout.
  3. Main set. If you’re running, then you’re going to follow your plan for the day. You may be doing intervals, a tempo run, or a long run. If you’re doing a weight workout, this is where you do the specific sets and reps according to your goal and plan.spring training

Note: I am not a fan of mixing up strength and cardio. Neither is optimized for hormone balance when you do it simultaneously. You don’t get optimal cardio work: recovery. You don’t reach fatigue with weights. The biggest reason I don’t love this – what we’ve come to know as “boot camp” style workout – is that it almost encourages poor form. Intervals of 20 seconds with 10-second recovery are very advanced according to countless scientific studies done on elite athletes. The rest of us struggle to hold good form working at high intensity without adequate rest.

  1. Core. Your core is a big part of good form during cardio and or weight training. You want to be fresh during the main set and save the focused core work until the end of the session. Make no mistakes, it should all be core! Your core is getting good use during any activity. There may be a few things you want to add at the end. My favorite core workout includes a variety of stability, rotation, back extension, and lateral flexion. A little forward flexion is fine but this is one move we don’t need as much as we need the others. Your spring training workout needn’t be all core to work on your core. Three to five exercises for a minute each will do wonders.
  2. Cool down. This two-part component of your workout is so important! This is the time to do those static stretches I talked about earlier. In the first part consider implementing foam rolling prior to your stretches. The second part of cool down and last part of your workout is the active cool down. Whether you’ve done a vigorous cardio or weight workout, spend a few minutes walking or biking in order to enhance blood flow again after the stretch. You’ll reduce soreness and speed up the recovery process so you’re already increasing the success of your next workout!

It takes these five components for a great spring training workouts and three key components for a healthy lifestyle. Exercise, nutrition, and sleep each matter. The foundation of every good workout is sleep. It’s the secret to feeling like exercise and performing exercise with good form at an intensity level that gets results. As a woman over 50, sleep becomes more important! Great sleep starts with a great mattress. I love my Sleep Number mattress! I love waking up feeling like every point of my body was supported.

This post was sponsored by the great folks at Sleep Number. As always, you can count on all thoughts being my own and all research listed below.

Resources:
https://www.ncbi.nlm.nih.gov/pubmed/19996770/
https://www.unm.edu/~lkravitz/Article%20folder/caloricexp.html
http://blog.bridgeathletic.com/the-importance-of-warm-up-and-cool-down-for-athletes
https://www.flippingfifty.com/resources

 

 

How can you stay young and be the wisdom and the fun for your kids?

Fatigue, bloating, or stress getting to you? Women who do so much for so many often don’t do enough for themselves or listen to the messages the body is constantly sending.

Dr. Michelle Sands is a licensed Functional Medicine Physician and Doctor of Naturopathic Medicine passionate about helping moms harness the power of nature so they impact their genetic expression and live vibrantly, not just by optimizing health physically, but also mentally, emotionally and spiritually. She’s got the secrets to stay young.

Questions we answer on today’s episode:

  • Why are so many women suffering from unfavorable symptoms even through their doctors say their blood work is fine?
  • Why do you call the conventional system of medicine a sick care system?
  • What is the difference between normal ranges and optimal ranges?
  • When are the top three root causes of chronic conditions?
  • What are the most common nutrient deficiencies Dr. Sands sees?
  • What are 3 types of stress we need to distinguish?
  • Why is Vitamin D so crucial?
  • What is Michelle’s GLOW Protocol?

And she shares her upcoming Naturally Ageless Mom summit with us! If you’re looking for realistic ways to stay young naturally, be sure to listen. She’s got experts focusing on women over 35. With a guest list that includes so many of my favorite experts and many friends, and the dish on meditation, cell phone use, longevity, sex & your libido and more.

All of the talks are specifically for women over the age of 35, with a focus on optimal aging.  All sessions have action steps that can be implemented right away.  We cover the sensitive topics that women really want to learn about and do it in a simply way.

My favorite nuggets from this episode:

“Hormones are chemical messengers”

“Feed it, train it, and believe in it”

Traditional medicine asks if you can be treated with a med or surgery

Functional asks Are you at optimal or somewhere between that and dead?

Get access to the Naturally Ageless Mom summit now right here

It all starts on March 28!

Please leave a rating in iTunes if this episode was helpful!

In the exercise for hormone balance scheme of things you are not a textbook exercise prescription. Progesterone is a trick to figure out sometimes. The signs can be similar to adrenal fatigue, premenstrual syndrome, or just the chronic fatigue you’ve learned to tolerate. This episode I dive into exercise for hormone balance and how it relates to progesterone.

What it is and what it does:

  • Anti-inflammaty hormone
  • Calming, soothing effect
  • Raises serotonin levels in the brain
  • Helps cope with depression and insomnia

Poor progesterone could be the forgotten hormone. Estrogen and testosterone and cortisol steal the attention. Because of that, this may be news to you. During menopause low progesterone levels can occur.

Estrogen dominance occurs when progesterone is low – since these two need to be on a balanced relationship.

Symptoms of low progesterone:

  • Tiredness
  • Irritation
  • Anxiety
  • Weight gain
  • Bloating
  • Depression
  • Headaches
  • Body not functioning well, more seriously, cancer
  • Spotting before your period should start. That can be caused by other things so you may want to check with a physician about the reason.

Therapeutic solutions:

Progesterone therapy, pills or oil compounds

Taking your temperature daily can help if you’re still ovulating.

Progesterone rises after ovulation, and stays up until your next period (about 11-14 days). If your temperature doesn’t rise or stay up (a short phase), then you could have a progesterone deficiency.

In You Still Got It, Girl and the After 50 Fitness Formula for Women course you will chart your temperature (along with half a dozen other measures) for 30 days to check hormone fluctuations and thyroid function. In addition to seeking exercise for hormone balance, it’s important first to know which hormones need balancing.

You can test using progesterone strips.

Reasons for low progesterone:

  • High estrogen
  • Lack of physical activity and unhealthy nutrition
  • Insulin resistance
  • Chronic stress
  • Medications – hormone therapies and steroids, oral contraceptives, and some other medications block production of progesterone.
  • Age – between 35 and 50 estrogen levels drop by 35 percent but progesterone levels plummet by as much as 75 percent.

Estrogen dominance can cause:

  • Stomach pains
  • Hot flashes
  • Mood swings
  • Weight gain

Progesterone oils can be massaged into the skin, injected into muscle, or taken in pill form. Like most things, more is not better. Work with a doctor if you’re at the point lifestyle modifications haven’t helped to you have medical supervision.

Natural progesterone boosts

  • Eat more foods with zinc, selenium (brazil nuts), magnesium (details below)
  • Herbal remedies
  • Vitamin supplements – especially B and C
  • Rest to deal with stress – focus on yoga, restorative exercise to replace all or most of your high intensity training. Shorter and fewer bouts of HIIT and short but effective weight training along with nurturing walks, restorative yoga, and rest is best.
  • No foods contain progesterone but you can eat foods that help your body increase progesterone levels.
  • Eat foods that help reduce excess estrogen.
  • Reduce your stress levels and you naturally increase progesterone.
  • Body fat produces excess estrogen, so losing fat is a focus, but avoiding high stress means of doing it is key.

Potentially, the intuitive option of cutting calories, trying to exercise more may contribute to worsening symptoms as you increase cortisol and chronic stress on your body. It’s a collective measure of your mental, physical, and emotional stress that matters. Exercise for hormone balance often means rest before movement or light movement before exercise.

What I find works well for women who love to exercise is having a plan. Exercise for hormone balance is not random. It will take discipline to either slow down or change your routine. When you’re sick and tired of being sick and tired, or putting on belly fat and bloating, it is easier to accept that what you’re doing isn’t working. Surrender to a plan that supports you feeling better – filling that hole that’s been dug – so you can get your energy back by balancing your hormones.

Be sure your diet is rich in foods containing these micronutrients:

  • Magnesium: dark leafy greens, pumpkin seeds, fish (mackerel), brown rice, dark chocolate
  • Vitamin C: kiwi, dark green leafy veggies, yellow peppers, broccoli
  • B6: sunflower seeds, pistachio nuts, fish, turkey
  • Zinc: cooked oysters, lean beef, pumpkin seeds, cashews
  • L-Arginine: turkey, chicken, pumpkin seeds, chickpeas
  • Vitamin E: almonds, sunflower seeds, shrimp, olive oil

Other things to consider:

The herb Chasteberry: Avoid if you’re taking hormonal birth control or trying to get pregnant

Progesterone cream: natural with no plant estrogens, Mexican yam cream or wild yam, and look for something enriched with vitamin E

Foods that increase estrogen dominance: (avoid these)

  • Sugars
  • Sweeteners
  • Preservatives
  • Artificial colorings
  • Plastics – including bottled water, plastic wrap on food, never microwave food in them or leave water bottles in the car exposed to sunlight and redrink, Just sitting for a long time plastics start to break down and the chemicals leech into foods. Store your foods in glass rather than plastic.
  • Hormone-laden meat Buy hormone-free meat and organic foods whenever you can. When something is “huge in size but very cheap and potentially if you’ve tried it, has very little flavor, it’s been treated with hormones and pesticides.

Another reason for fiber.

The amount of time food has to pass through your body can influence how much excess estrogen you have. The longer food sits in your bowel the more estrogen is re-absorbed into your body. Definitely exercise for hormone balance will get things moving too but get that fiber in.

Your liver filters all the chemicals you might have eaten or are still eating. Help it by reducing chemicals and increasing foods that help the liver function:

  • Onions
  • Garlic
  • Egg yolk
  • Spinach
  • Brussels sprouts
  • Lemons
  • Limes

Another reason to whine about wine

  • Alcohol impacts your estrogen metabolism. If you’re waiting for the other shoe to drop, here is:
  • So does coffee.

Stress

Get into flow. Lose your sense of time. (Wouldn’t that be nice?) Stressors and stressful events are not going to go away. If however, you’re good at making them worse through worrying or making them all your business though they’re not, then this is where you need to spend time. You don’t have to sit and meditate. You don’t have to do yoga. You do have to identify what makes you truly lose your sense of time and do more of it. For some it is a hobby like knitting or scrapbooking.

Fat cells convert testosterone into excess estrogen.

So yes, exercise, and eat right. Crash dieting or missing the valuable nutrients above though will worsen not help. Over exercising will also cause a downward spiral.

Reducing cortisol and stress overall is part of a hormone balancing exercise reset. That means temporarily less exercise– a lot less – is going to be your best friend. What you may also realize is to get back to the kind of shape you were once in you can’t do the kind of exercise you once did.

SAMPLE Week 1 of exercise for hormone balance:

  • Walk /hike
  • Yoga
  • Garden
  • Spring Clean your house (oddly- the act of doing this is exercise AND organizing your environment helps you reduce clutter mentally too)

Avoid & reduce:

  • Screens
  • Processed food, sugars, artificial sweeteners
  • Plastics

Improve:

  • Your bedtime routine
  • Take responsibility and plan your actions.

Small weekly changes can make a big difference in your energy. 

Resources mentioned:

You Still Got It, Girl book

After 50 Fitness Formula for Women course

Progesterone test strips

exercise for hormone balanceRIGHT NOW… FIT U is 50% off 

easy weight loss

Easy weight loss now?

You may be thinking easy weight loss isn’t even possible after 50. If you’re doing aerobic exercise – and skipping weight training – there’s a reason why weight loss seems so hard.

If you’re Flipping 50 hoping to keep it going into your 60s and 70s with a faster metabolism hop off that treadmill right now.

Aerobic training during intentional weight loss results in lean muscle loss.

That is a fast track to a slow metabolism, which means weight will return with a vengeance.

A study in Obesity comparing weight loss with no exercise, weight loss with aerobic exercise, and weight loss with resistance training found aerobic training THE most detrimental to muscle loss.

So yes, it’s true, aerobic training can make you fat.

Cycles of weight loss that includes significant muscle losses will slow metabolism.  Weight regained after dieting is predictably 100% fat. Combine muscle losses during weight loss, and regain of all fat and you have a problem. Repeats of that cycle don’t bode well for a healthy metabolism. Still, there’s hope.

Women (average age of 70) lost 19% body fat when they did resistance training – the greatest fat loss among all three groups.

This study of 249 older women confirms weight training is your best friend when you’re trying to lose weight. Other studies – all included in the Fit U program research – confirm that aerobic activity + resistance training + adequate protein at the right time results in long term success, without deprivation. This is your trifecta for metabolism success (and longevity).

Supplements and Weight Loss

A recent study published in the American Journal of Clinical Nutrition showed older adults that combined resistance training and protein supplements had superior results to adults who did resistance training only. Subjects (all older adults) across 17 studies had significantly more lean mass and leg strength compared to subjects who did resistance training alone.

If you’re trying to lose weight your priorities are in this order:

  1. resistance training
  2. protein supplement
  3. minimal aerobic training

The more you prioritize strength training exercise and supplement with protein consistently the more easy weight loss will be.

 

easy weight loss

Enjoy savings during March, my birthday month, with 15% off your first order of any protein option. One coupon use per person. Until my birthday in a few days! Promo code: bday 

Need support designing a program just for you right now? If you’ve got more than 20 pounds to lose and you’ve no idea how to begin strength training, Fit-U was designed for you.

easy weight lossRight now Fit-U is open for spring training.

The right strength training.

The right amount and type of aerobic activity.

Plus the right support around learning to love eating without deprivation.

For the right change in your body composition.

Resources:
https://www.ncbi.nlm.nih.gov/pubmed/29086504
https://www.ncbi.nlm.nih.gov/pubmed/28814401

Easy Ways to Weight Loss After 50 or After Menopause?

Yes. Weight loss after 50 is not as hard as it’s portrayed to be. The hardest part may not be in the physical changes that need to happen, but in the mental weight we need to lose. Our thoughts can get in our way when we’ve had them so long. Change is hard. That part is true.

Prioritize sleep with food and exercise choices.

If you tend to go straight for the treadmill and the religious dedication to your step counter, stop. Without sleep your exercise and nutrition efforts are not going to work. Hormones in control of metabolism via lean muscle and cortisol control require sleep for optimal balance.

Your food and movement choices matter. The type and timing of exercise has everything to do with the quality of your sleep. Whether you do it inside or outside can have a big influence. Move intense exercise to early in the day and calm yourself with yoga or walk later in the day. Eat for sleep with serotonin-enhancing carbohydrates later in the day. You can increase your sleep by up to two hours in a 28 day time frame by changing your habits.

weight loss after 50

This image of a post on Facebook.com/flipping50tv got a reaction from women who said, I thought after 60 hormones weren’t a factor any more. Hormones have been THE factor in weight management your entire life and will continue to be.

Exchange weight training for long slogs of cardio.

Surprise! You’re breaking up with the dreadmill. As much as we’ve laughed about treadmills that hold clothes, it might be a better use for it than providing fatigue-encouraging, muscle-wasting kinds of activity. That doesn’t accomplish the goal you have: balancing hormones more naturally to shed weight more easily.

If you’re not weight training, start. If you’re randomly doing strength exercise, start with a better plan. If you’re not reaching fatigue (though yes, after a reasonable progression) it’s a must to see change. You want to build up the lean to lose the fat. Cardio exercise will not do that. Ever.

Body weight training is not the same. That serves as movement and it’s definitely better than no workout. Weight loss after 50 is reliant on increasing lean muscle tissue with a means of reaching fatigue. The joint limits you may have with significant weight to lose make weight training the obvious winner so you can choose more exercises, more safely perform them, and increase your lean muscle.

Reduce your exercise time and increase your movement.

Exercise less, yes, you read that right. Move more all day. We do sit so much more than is favorable for our jobs so we need some exercise. But even the small things you can do each hour will help you become an “active person.” That is so much more tied to your risk or lack of overweight and obesity than is exercise. Weight loss after 50 is a result of both exercise and movement, but the greater of them is movement.

Get up and use the restroom. Get a drink of water. Stand to talk on the phone. Then a small bit of regular exercise is important to serve as a catalyst for the rest of your day. But begin to see it as just that, the rubbing the sticks together and the real flame for metabolism is the all day movement you have. People who have dogs move more. Become obsessed with cleaning your house.

Supplement to fill your micronutrient deficiencies.

It’s nearly impossible to eat enough in a day to reach our micronutrient needs that make us thrive. If you’re missing any, your well-oiled-fine-tuned vehicle of a body won’t run well. Your metabolism depends on all the parts being present.

Have you got years of dieting experience? Notice no one ever asked for that on a resume? It’s backfiring about now. Though it never really worked for your long-term advantage, it’s now amplified. It’s about getting in the goodness so you can get rid of the cravings (see more below on that).

Plan your perfect protein, fiber, and fat and carbs for each meal.

What you used to think is “healthy” is not necessarily right for you, right now. Most of us need to unlearn old ideas before we can create new thoughts that will be new actions that become new habits. Science you learned in elementary school even is probably still a part of old habit gravity that keeps you in conflict with what you know is right and what you want to do.

Get some support with lift off. You’ve got to break through that barrier before you can make a permanent change. The surprisingly easy thing is… the new habits are so much more enjoyable and so much less about deprivation than we’ve been led to believe.

Learn the right type and timing of carbs for every meal.

There are good carbs and better carbs. The time you have them is as important for weight loss after menopause (or during) as what you have. If you’re not sure what that means and you’ve simply given up bread, you’ve got a toe in the water. Get educated on the carbs that help you lose weight after 50 and when they’re best consumed.

Treat cravings as clues.

Don’t give into them but do listen to them. There’s gold in those cravings. They can be telling you that your exercise is too long, too intense, or too frequent. They can be telling you that you’re really not sleeping as much or well as you need to sleep They can tell you that you’re cutting corners and playing the calorie game cheating yourself out of micronutrients you need to boost your metabolism.

Specific cravings like salt or sugar, or very specific like chocolate, have intel behind them. Cacao has magnesium in it for instance. So that chocolate craving? Could be telling you to get more in your diet or supplement (preferably not by way of chocolate).

Yes, some day a little chocolate is going to be fine. Today is not your day.

weight loss after 50 with smoothiesStart eating and stop drinking your calories.

I’m a smoothie girl so this may confuse you if you know me. Wine loving girl, I’m talking to you. Right now, if belly fat, or weight loss is a problem, wine isn’t your friend. It decreases your likelihood of having a healthy meal after, increases fat storage no matter what it might be, and halts the fat burning that will help your cause.

You don’t have to say goodbye forever, but you need to, as a Flipping 50 community member told me just last night, break up. She said she and wine aren’t on speaking terms right now.

Start adding instead of subtracting food.

Nothing that starts with deprivation leads to long term success! If you’re adding all the things to your daily plate and bowl that will get you full of micronutrients that make you glow and fiber, fat, and wholesome foods that keep you full, you will naturally reduce cravings.

This “crowdsourcing” method of eating keeps your eye on eating MORE of the good stuff. When you do you’ll lose those distracting thoughts and be so much less tempted by processed foods or sweets.

Kick sugar-free foods & artificial sweeteners to the curb.

Your confused body won’t shed weight. Instead it will slow your metabolism. Sugar-free popsicles, low-fat sugar-free ice cream or frozen yogurt, artificial packets of sweeteners. Stevia, and sugar alcohols (if you can tolerate them), is really the only thing you want to be using, but sparingly.

The best rule is look at anything that’s become a crutch for you and start weaning off of it. Weight loss after 50 requires more focus on the right things and leaving old, and incorrect, habits behind. But, you’ve got this!

Do you want support in your weight loss after 50 journey?

The best next step if you have 20 or more pounds (and some old ideas about weight loss) to lose is Fit U. Enrollment is open right now and it’s 50% off. You can learn more here.

weight loss after 50 

hormone balancing exercise

Hormone Balancing Exercise Tips

Use these hormone balancing exercise reminders for naturally supporting your best energy and wellness. Exercise matters most when it’s supported by the type, timing, and the lifestyle habits that result in fitness. Exercise provides the opportunity for fitness. The rest of your life determines how effective it will be.

1. Intense Early

Work with cortisol rather than against it. Cortisol, your energy hormone, is rising in the morning. Short sprints of activity alternated with recovery time will boost your metabolism the rest of the day. Shorter sessions are smarter both for your fat and your brain.

hormone balancing exercise
2. Weight train to fatigue

Increase testosterone and growth hormone, two hormones that help you build and maintain lean muscle tissue as you age, with the right type of exercise. Hormone balancing exercise after 50 includes intense weight training, whether heavy or light, to fatigue. This will boost lean muscle while tons of repetition will potentially be muscle wasting.

If you’re doing hours of classes every week and elevating your cortisol level due to the volume it will be hard to improve your lean tissue. Even if you once got away with this during hormone changes and compounded by other life stressors you’ll be doing more harm than good.

3. Less is more

Hormones not calories control weight. Positively stimulating hormones is about quality exercise not quantity. You can lose weight with a little exercise but you can store fat with a lot of exercise.

Short bouts of intervals (10 minutes or 20 minutes) and weight training (10 or 20 minutes) is not just “enough,” it is more effective.

When hormone balancing exercise is the goal more of a good thing is not just more, it is more imbalance. Less duration, less intensity, and less frequency especially if you’re fatigued in the morning and can’t get going is usually better.

Older female athletes training for endurance events have to keep this in mind too. The goal for you may be the endurance and stamina and not hormone balancing exercise. You’ll sabotage yourself by increasing cortisol and muscle wasting if you’re doing repeated long slow training sessions.

Even in my Ironman training experience last fall, I reduced the volume of training significantly by increasing the interval type of work, continuing weight training, and scheduled training strategically. By doing so, my hormones were better in December than in June before training began!

(Stay tuned! I am testing what happens this year without bioidentical hormones during training).

4. Take responsibility

It’s not just your hormones or your thyroid. There are habits that may be making it worse. If you’re not prioritizing sleep and nutrition, start there. If you don’t know which foods and supplements you may be using that hurt you or aren’t using that would help, it’s time to get help.

Follow through is important. Even while you might be suffering from brain fog, make getting the right answers, following through on them, your number one. Feel good so you can feel better. Too many women think undue fatigue or soreness constantly is normal and time will take care of it. You can start the right habits yourself. Stay consistent with them and track results. If within reasonable time you don’t feel better a lab test or a functional doctor.

hormone balancing exercise5. Get green exercise time

You will reduce your cortisol levels and stimulate more serotonin and endorphins walking in green spaces than you will slogging away on the dreadmill or walking city streets. As days get longer try to get outdoors or if weekdays are out of the question, take advantage of the weekends.

6. Exercise less move more

A 30 or 60-minute workout doesn’t overcome 23 hours of sedentary activity. Start thinking of yourself as an active person and game this all day every day. Find an excuse to get up and deliver a message. Walk to the mailbox or take the dog out again. Cue up three favorite songs and dance in the living room for 10 minutes. Clean the house. Start a garden. Take up golf.

Your daily movement is directly tied to your risk of overweight and obesity regardless of your exercise habits. Women who are moving throughout their day whether they exercise or not seem to be best examples of hormone balancing exercise – it’s not about calories in and out.

7. Time your nutrition

Wait an hour after moderate to vigorous exercise. If you’re tempted to try intermittent fasting (IF), use the continuum of IF and start at the bottom. If you’re stressed and haven’t got a healthy relationship with food to come back to, IF can wreak havoc with old binge-purge history. If you’re struggling with what to eat, this new Cooking for Hormone Balance Cookbook is an amazing resource.

8. Stop snacking

Eating between meals gives your body immediate access to everything it wants. Why would it ever have to dip into fat stores if you do that? It won’t. If you’ve fallen for the BIG myth that eating more small meals a day will boost your metabolism, you’ve been duped. There is zero evidence this is true and there is research that shows the opposite: snacking and small meals actually increases your ability to store fat.

Snacking is the exact opposite of Intermittent Fasting. How ironic that both of these concepts exist as either lingering or emerging trends in 2018. The big “aha” here is that we’re still looking for a short cut. If you just take a short time to identify your personal blueprint for eating well there is no starving and no binging, there’s just good food that fuels a strong sexy body and hormone balancing exercise.

hormone balancing exercise

Enrollment is open right now!

Are you flipping 50 looking for a new or a renewed relationship?

Nicole DiRocco shares steps to optimize relationships after 50. We’re skipping the dating do’s and don’ts and going for the real readiness tests today. This dimension of wellness is a crucial part of total health and it’s much more tied to your fitness than you might think at first glance.

Historically, data show that men or women in a relationship are healthier overall and have better self care habits. Which comes first? We dive into it today.

Nicole DiRocco, founder of DatingWithGrace.me, is devoted to helping executive women have the confidence and skills to attract a healthy, extraordinary loving relationship.

Questions we answer in today’s episode:

  1. It’s a challenge for midlife women looking for a relationship today while juggling work and family obligations. Eliminating obstacles is really important.
  2. Aside from logistic issues of time and limited opportunity to bump into someone there are other obstacles like self-confidence. It’s been potentially a long time since the dating game. How does a woman get herself back into the game?
  3. We can get a lot of self- identity from our work- and we all know how much time we spend there. How can a woman define herself beyond work?
  4. What are some of the challenges your clients (smart, successful executive and professional women) face in their love life and relationships? More importantly, how do they overcome them?
  5. How does a woman create more balance or better yet, prioritize caring for herself?
  6. How do you define extreme self-care and how does it relate to relationships? What do you mean by attracting love from the inside out?

Tips Nicole shares in this episode:

  • Keep your word to yourself
  • Ask yourself, Are you hiding behind work, or travel, or the kitchen remodel …
  • Act “As If”
  • The “great things about me” exercise
  • Paint the picture

Reach Nicole at:

DatingWithGrace.me

Where you can get her book: Up Close and Personal

Leave a question at:

Flippingfifty.com/podcast

Please leave a rating at:

iTunes

iTunes

perfect pear berry crisp

Author: Debra Atkinson
Recipe type: Dessert
Prep time: 10 mins
Cook time: 35 mins
Total time: 45 mins

The best time for dessert is after a meal, when the impact of a sweet is offset by the protein, fat, and fiber you’ve had in the meal.

Keep extra sugar, in dried fruits, for special occasions.

Ingredients:

Topping Ingredients:

Instructions:

Recipe: Joanne Cicrich

 

 

10 Work Day Health Habits (easy to implement!)

Work day health habits can optimize the benefit of a routine. Having to be somewhere at a specific time can be a good thing, even if you sit a considerable amount of time. Women over 50, or younger ladies and gents for that matter, can benefit from simple habits that boost productivity, creativity, and even fat burning. Here’s the round up of my top 10.

Water

Simply drink water throughout the day. You’ll think faster too, about 14% faster if you’re well hydrated than if you’re not. It’s probably among the easiest to implement of these work day health habits. It may prevent your metabolism from slowing too. It doesn’t help you burn more fat but, drinking so little that you’re even 2-3% dehydrated can prevent fat burning. A body that is stressed won’t release weight or have optimal metabolism. So drink up.

Begin to bump your intake gradually spread throughout the day as you and your body will begin to use it. You won’t end up in the restroom as much as you might be worried about. If you are, getting up and down is a good thing too!

Exercise Midday

When you exercise on workdays, your mood and productivity soar. In fact, if you exercise during your workday, say you take an active lunch, when you leave a 5 (wishful thinking?), your job satisfaction will be higher than on days you don’t exercise. Creativity, problem solving skills, and tolerance of others also get higher ratings in a growing number of studies showing workplace wellness is worth it.

You don’t have to get sweaty for this to happen. Intensity doesn’t matter. Movement, just movement, can make a difference. So try a restorative yoga session, a walk, or even a foam roller session can help you fire away at that pile on your desk this afternoon.

Sure, exercise any time of day gets you a check mark for work day health habits but timing could be a big factor if you’ve fallen out of love with your job.

Intervals Early

So maybe you’re not convinced you could break away for some exercise at lunch and you want to get your high intensity workout elsewhere. Get it in early. Interval training is best done before work, especially if you’re a woman flipping 50. It doesn’t have to take more than 20 minutes start to end including a warm up and cool down that are a must for injury prevention.

Yes, there are programs supporting 4-minute intervals. If it’s intense enough to do good in 4 minutes, it better have a warm up preceding it. Hurt and fit don’t belong in the same sentence. That warm up (and cool down) helps you expend more energy, burn more fat, and reduces your risk of injury.

work day health habitsChallenge with Team Wins

Group challenges are effective in the workplace. But there’s a catch. Everybody has to win. You don’t want to reward weight loss or inches changed. People can’t control that as much as we’d all like to so you set everyone up for failure.

You can put people on teams and encourage participation with everyone enjoying equal value. Reward activity and wellness habits with points. That way whether someone has 5 lbs. or 50 to lose, or whether they’re a triathlete or a beginner, everyone can contribute to the team at the same level.

People who encourage our health habits are bound to be people we have better relationships with and that will boost your worksite wellness.

Protein

Watch what you put in your bowl and on your plate. Protein, rich in amino acids, helps boost dopamine. Dopamine can help you concentrate. Start your day with a high protein smoothie (my favorite) or sneak it in another way, and then be sure lunch includes some too. (Get my favorite smoothie recipes and $15 in coupons off your order of Flipping 50 protein)

Carbs

Carbs increase serotonin and they can help offset the decline of cortisol (in this case, your energy hormone) that leads to edgy, hangry, inability to focus. You’ve got plenty of cortisol in the morning unless you’ve got adrenal fatigue going on. But by lunch it’s time to be sure you add some carbs to that salad.

You might want to try a bowl of blueberries for one of your carb sources with lunch. Studies show focus is better for up to 5 hours after consumption! 

Fat

Your brain is 60% fat, so don’t go low fat at lunch and expect high performance in the afternoon. Omega 3s are best for brain health. Shoot for salmon at lunch after your morning supplement.

work day health habitsSprints
I know what you’re thinking. Sprint in heels? No. I addressed intervals above so no it’s not even that. We do best working in short cycles though. Our daytime habits are very similar to our sleep cycles at night. Have you noticed that after 90 minutes or so your attention span crashes? Even if you’re working on a project you’re excited about, you start reaching for the phone, you’re more tempted to open a browser, and fall down a rabbit hole. That’s just a sign you need to get up and take a break.

Taking 10-minute breaks every 90 minutes can increase your productivity at the end of the day even with an average of 50 minutes of “down” time. The way western civilization has conditioned powering through actually increases less work, at lower quality than could happen with frequent breaks. Try a 90/10 or a 60/5 schedule and see what works best for you. It might be that 90 minutes works in the morning but you need a break after 60 in the afternoon.

Leave your desk to take the break and you’ll fit in active time too. No Candy Crush or social surfing.

Focus First

Your creativity and concentration are highest in the morning. That’s so true that student GPAs were significantly increased if they were taking math and English courses in the morning vs. the afternoon.

When you’ve got cortisol at an optimal level in the morning you can optimize it by doing your closed-door creative items that only you can do then.

Try to schedule meetings, email returns, and more necessary but not creative work later in the day. You’re workday productivity will soar.

work day health habitsWalking meetings

I wouldn’t get all giddy about the 56 calories you can burn in 10 minutes but there are definite perks to moving more and telling your meetings to take a hike.

There’s the culture you create. This is no business blog but when you walk side-by-side with an employee or boss depending on who you are, you create more equality. There is a much better relationship that emerges than when sitting at a conference table, or worse, across a desk where one of you has the “big chair.”

Movement, of all kinds, falls under Non-Exercise-Activity-Time (N.E.A.T.) and it is a powerful predictor of overweight and obesity. It’s much more tied to them in fact than “gym time” or actual workouts. So walking for your meetings can even eliminate the need for finding that gym time. Overall it will increase your energy, and productivity, such that you can find the time more easily!

High on the work day health habits list it can be hard to implement this one due to the conditioning people have about the nature of meetings. Don’t give up if you’re in charge of meeting with someone. Just respect some may shy away from this because they fear the ability to keep up.

Working outside the home (or in it)? What work day health habits have you implemented to boost energy and productivity during the day?

Resources:
https://www.ncbi.nlm.nih.gov/pubmed/29402724
https://www.frontiersin.org/articles/10.3389/fnhum.2013.00363/full#h4
https://www.researchgate.net/publication/235275530_Exercising_at_work_and_self-reported_work_performance
http://ethos.bl.uk/OrderDetails.do?uin=uk.bl.ethos.553161
https://www.medhelp.org/user_journals/show/14818/Foods-That-Increase-Dopamine-Naturally
http://home.uchicago.edu/~npope/morning_afternoon.pdf
https://www.sciencedaily.com/releases/2016/07/160701183550.htm

Getting and keeping fitness & metabolism after 50 are challenging before you figure out the tools you were given in the last few decades don’t serve you anymore. There are three pillars, or balls you’ve got to juggle in order to make it all work for you. In this episode I share all three and give you examples of each pillar. They each play a big part in your metabolism after 50.

The 3 Pillars:

  • Hormone-Balancing exercise
  • Joint-friendly exercise
  • Mindset mastery

Hormone balancing exercise can look very different than the exercise you did in your 30s, or even the exercise you think you need to do now. Whether you’re exercising or you’re just wasting energy feeling guilty because you’re not exercising, this pillar is so crucial.

No two women going through peri-menopause, menopause, or post menopause need the exact same exercise. We’ve all got different sign and symptoms that leave the clues about what kind of exercise you specifically need and when you need it. You may be one of the women who need to stop exercising for a short hormone reset.

Your fitness and energy will respond positively if you’re listening to signs and symptoms. If you’re fighting your way through it instead of responding to your own needs you’ll potentially slow your metabolism. I share the hormones responsible for that inside the episode. Metabolism after 50 isn’t all about more exercise and less food, in fact, it’s the opposite.

Joint-friendly exercise is a must for most women (and men) flipping 50. Even if you have no major complaints right now you’re likely very aware that you want to stay active and pain-free. I share a list of joint-friendly favorites in the show that the metabolism after 50 whether you’re starting or an athlete. The thing is you’ve got to go through that list since there’s no one-size fits all.

Mindset is last but oh so important and not least! Mindset in fact, is likely the hardest thing you’ll tackle in changing your habits so that you can change your metabolism after 50 for the better.

Resources mentioned:

Take the You Still Got It, Girl quiz

Watch the Flipping 50 TV episodes for joint-friendly exercise

If you’ve got more than 20 lbs to lose watch

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