Stop your energy sucking habits for a fast track to more energy. While it’s easy to dwell on how to get more energy, some could be just waiting for you when you release the habits that rob you of energy that’s rightfully yours. We’re creatures of habit and we’re easily attracted to instant gratification that soothes us that can often backfire. Today we talk about how to stop energy sucking habits in a way that can both give you instant soothing and energy, andsustainable energy.

What we cover in this episode:

  • How to become aware of both what you’re doing and not doing
  • Become aware of the thing and stop
  • Tap into your energy and assess how you feel
  • Assess a different way to do it
  • Find what you want: think it and see it
  • Get into your superhero pose

In doing this exercise to stop energy sucking habits you create a different chemical composition in your brain. Part of the reason you can get stuck in a cycle of negative habits is the brain chemistry you currently have is causing you to default.

If you’ve ever been injured or needed a physical therapist, you generally have to retrain your brain so your body will move differently. You’ve had a faulty pattern of movement that caused injury or you may find a faulty pattern due to pain. You have physical therapy so you can create a new pattern.

Mentally changing the way you work is possible too. That’s what you’re doing in order to leave an old negative habit behind you and adopt a new positive health habit instead. When you change the way you feel about a habit, you’ll stop energy sucking habits.

Try to substitute a positive behavior for a negative habit you may be trying to stop. Don’t allow a void. For instance, if you know dairy probably doesn’t agree with you but you continue to have creamer every day in your coffee, don’t just stop the creamer add coconut milk or cream instead. If you’re trying to quit coffee, try tea instead.

Tie a new habit to an existing one. If you’re trying to floss the obvious time is after you brush. If you’re trying to more consistently do core exercise, at the end of every walk or before every shower do a minute or two of core.

Coming up in the next episode:how to reduce your anxiety right now, and a simple practice to start today.

Subscribe on iTunes so you can listen while you walk or commute

This series has been brought to you by Flipping 50 and my guest Christy Mattoon. Reach out to her at Christy@mindrewire.comto book a 30-minute session with her if you want to go deeper.

MindRewire.com

Link to prior episodes in this series:

Instant Energy

Cross Train Your Brain

Affirmations for Energy

Stop your energy sucking habits for a fast track to more energy. While it’s easy to dwell on how to get more energy, some could be just waiting for you when you release the habits that rob you of energy that’s rightfully yours. We’re creatures of habit and we’re easily attracted to instant gratification that soothes us that can often backfire. Today we talk about how to stop energy sucking habits in a way that can both give you instant soothing and energy, andsustainable energy.

What we cover in this episode:

  • How to become aware of both what you’re doing and not doing
  • Become aware of the thing and stop
  • Tap into your energy and assess how you feel
  • Assess a different way to do it
  • Find what you want: think it and see it
  • Get into your superhero pose

In doing this exercise to stop energy sucking habits you create a different chemical composition in your brain. Part of the reason you can get stuck in a cycle of negative habits is the brain chemistry you currently have is causing you to default.

If you’ve ever been injured or needed a physical therapist, you generally have to retrain your brain so your body will move differently. You’ve had a faulty pattern of movement that caused injury or you may find a faulty pattern due to pain. You have physical therapy so you can create a new pattern.

Mentally changing the way you work is possible too. That’s what you’re doing in order to leave an old negative habit behind you and adopt a new positive health habit instead. When you change the way you feel about a habit, you’ll stop energy sucking habits.

Try to substitute a positive behavior for a negative habit you may be trying to stop. Don’t allow a void. For instance, if you know dairy probably doesn’t agree with you but you continue to have creamer every day in your coffee, don’t just stop the creamer add coconut milk or cream instead. If you’re trying to quit coffee, try tea instead.

Tie a new habit to an existing one. If you’re trying to floss the obvious time is after you brush. If you’re trying to more consistently do core exercise, at the end of every walk or before every shower do a minute or two of core.

Coming up in the next episode:how to reduce your anxiety right now, and a simple practice to start today.

Subscribe on iTunes so you can listen while you walk or commute

This series has been brought to you by Flipping 50 and my guest Christy Mattoon. Reach out to her at Christy@mindrewire.com to book a 30-minute session with her if you want to go deeper.

MindRewire.com

Link to prior episodes in this series:

Instant Energy

Cross Train Your Brain

Affirmations for Energy

Could you use affirmations for energy? Could it really be that easy? Have you ever tried affirmations? By now you’ve likely had someone suggest positive affirmations to you, or you already use them. Do they work? That’s our topic today.

First things first, though! Have you identified your “what you want statement” and written it down? Share it in the show notes (yesterday’s episode). It reinforces your awareness, your commitment, and by writing it you get more clear on exactly what “it” is.

The spoiler alert for this episode is that you do want to say yes to affirmations for energy.

Christy dives into what makes an affirmation work and why they may have failed you in the past.

Here’s what we cover in this episode:

Why didn’t my affirmation work?

How to put your affirmations on steroids (make affirmations work!)

Affirmations for energy boosting remind you of who you are. Here’s the kicker, you’re already using affirmations whether you consciously think you are or not. Every thought you have every day is an affirmation. If you’re telling yourself something negative that is an affirmation. If you’re dwelling on your body in ways that shift you into negative thinking that is an affirmation blocking your ability to reach the place you really want. So affirmations for energy is in part like retraining the brain (part 2 of this series) for a more positive outcome.

If a belief you have right now limits your ability to create the things you say you want. There’s a behavior change that has to happen in order to stop habits that interfere with your ability to move more, eat optimally for your body, and willingness to explore different strategies that you hadn’t considered until now. Before behavior, thoughts must change. If you’re internal message is counter to the new, you’ve got an obstacle.

But affirmations for energy put you in a place where it’s easier to go against a bit of resistance to change. With more energy you’re stronger. And you can create affirmations for energy – and strength – simply:

“I am strong.”

That’s the example Christy gives on the show. Say it any time, but pair it in combination with weight training or tackling a new physical challenge you’re trying to overcome.

Feel what it does when you say it. Like it’s impossible to feel bad when you smile because it’s incongruent with the posture, when you say I am strong, your body will assume that energy

Best affirmations are short, simple, and to the point.

Make it stronger

Put this together with the whole brain state from part two. Cross your wrists, ankles, do a yoga pose (pretzel) with legs, ankles, and arms crossed.

Dara Tores said, “Slow is smooth, smooth is fast,” to keep herself focused on the important details of swimming her own race as she competed as a 40-something beside teenagers in the Olympics.

Create an affirmation of your own. Add it (or them) to the show notes.

Coming up next time: There are things robbing you of energy that you can easily reclaim.

Subscribe on iTunes so you can listen while you walk or commute

Link to prior episodes in this series:

Instant Energy

Cross Train Your Brain

This series has been brought to you by Flipping 50 and my guest Christy Mattoon. Reach out to her at Christy@mindrewire.com to book a 30-minute session with her if you want to go deeper.

MindRewire.com

If you can retrain your brain to think differently, you can feel differently, instantly. Christy Mattoon, Mindrewire expert, is sharing tips not only for more energy in part two of the summer energy series, but for better health habit adoption and dumping default habits just because they’ve been a pattern for so long. Change is hard. However, Christy’s solutions today may help you approach change easier than ever.

In today’s Flipping 50 summer energy series episode:

  • What it a whole brain state
  • Why it is so effective in healing, removing stress, and treating trauma
  • How can you (physically) exercise to feel a whole brain difference

In this episode of the summer energy series we cover:

  • How can you retrain your brain for energy
  • Why it’s not just the brain
  • We’ve had the focus in the wrong area
  • The Gut and Energy
  • Production of neurons
  • Gut health promotes brain health
  • Best way to train the brain is to clean out the gut

Spoiler alert!This is the exercise for getting into whole brain state. (You may recognize these techniques in your exercise classes – good warm ups use these techniques- or from yoga poses- or from exercises you may have been taught as a speaker or actor to do prior to going on stage. You’re always “on” too, so they can help you retrain your brain and they require no additional effort or true exercise to do.

Resource Christy mentioned:

Rob Williams video Psychology of Change

Pay attention to these two bullets:

  • Perception defines behavior.
  • Perception defines genes.

You’ve got homework!In the notes for this show add your “What you want statement.” You’ve got to identify it, instead of focusing on what you don’t want in order to attract it. This is going to be important tomorrow!

Coming in part three tomorrow:Your energy is higher, you’re feeling good- what more could you do to sustain or elevate your energy levels? Is there anything to the practice of affirmations?

Link to episode 1 of the summer energy series:

Instant Energy

Subscribe on iTunes so you can listen while you walk or commute:

This series has been brought to you by Flipping 50 and my guest Christy Mattoon. Reach out to her at Christy@mindrewire.com to book a 30-minute session with her if you want to go deeper.

MindRewire.com

adrenal fatigueThis post is about how to boost adrenal fatigue recovery. Exercise and sleep are key components in feeling better. This post is sponsored by my friends at Sleep Number. As always, all thoughts are my own.

Adrenal fatigue and adrenal stress are no joke. If you’re a goal-getter and love to exercise, overdoing it in that arena may have contributed to your stress load. Yet, exercise is likely a big part of helping you feel like “you” again. So how do you safely include exercise in your adrenal fatigue recovery?

What exercise should you do to either avoid adrenal fatigue or as you recover?

If you’re in the early stages of adrenal fatigue recovery, being mindful about your response to exercise may keep you from worsening the situation. If you’re in latter stages of adrenal fatigue, be sure to focus first on restoring your energy—the most effective ways to do that are, first and foremost, getting great sleep, as well as avoiding any additional stress that exercise can put on your body.

If you’re used to high-intensity exercise and itching to work hard again, remind yourself that what your brain wants and what your body needs may be incongruent right now. Doing less—at least temporarily—may restore your energy and even help you more with weight loss, if that’s a goal of yours

So, do you have to stop exercising altogether? Not necessarily. You can exercise, but keep it lighter and shorter than you’re used to doing. A short 10-minute walk outdoors before lunch and dinner can both enhance sleep at night and reduce ruminating over your stressors that women can tend to do. Remember to listen to your body—it will tell you what it needs.

While you’re in adrenal fatigue recovery, the goal of your exercise is not calorie burning. The real benefits of your exercise now are twofold:

Exercise Guidelines During Adrenal Fatigue Recovery

Feel like doing more? Limit exercise to 20-30 minutes until you learn how you feel afterward. If you could lie down and nap right after exercise, or it feels like you were hit by a truck the next day, you’re doing too much.

Be patient. It won’t be forever. If you listen now and keep it light, you’ll come back stronger sooner.

adrenal fatigueSleep to Enhance Adrenal Fatigue Recovery

Quality sleep keeps you performing at your best, and it keeps you feeling good. When you’ve got adrenal fatigue, sleep needs to become a top priority. Use your exercise to help you sleep better until you feel better. While you may have thought about sleep helping make you exercise better, right now your priorities are reversed. Sleep first, exercise later. Trust me.

Get to sleep between 9 and 10 pm. Many of the clients I’ve worked with in adrenal fatigue recovery get a second wind if they miss this important window want to stay up late at night.

Get up at the same time every day. Adrenal fatigue experts say there is a reset of adrenal function that occurs between 7 and 9am, so don’t skimp on sleep!  Sleep in when you can.

Make sure you’ve got a restorative environment to sleep. Love your mattress. My Sleep Number 360 smart bed and DualTemp layer combination help me restore and recharge naturally every night. Keeping your bedroom dark, cool, and quiet is also a must.

Patience

The bottom line with exercise during adrenal fatigue recovery is don’t rush it. It’s non-intuitive in this age of pushing where little value is placed on resting, but self-care now and going forward will make you stronger and more vital again. Less exercise, with greater purpose, is your best friend. It will help you get the sleep you need, and make better choices with daily nutrition. 

For more adrenal fatigue recovery tips watch this video.

Resources:
https://www.ncbi.nlm.nih.gov/pubmed/24330030
https://www.ncbi.nlm.nih.gov/pubmed/22426398
https://www.ncbi.nlm.nih.gov/pubmed/23490070
https://www.pnas.org/content/112/28/8567
Christianson, Alan (2014). The Adrenal Reset Diet. Random House.

This episode is all about how to feel better fast. We get energy from food, exercise, and from our thoughts.

If you self-sabotage, though you have good intentions – or you truly want something and you’re following science-proven steps but not getting there – you may even be gaining or holding weight when you’ve tested, and trained and tracked but you’re stuck… or you simply want to pull everything you can into the light of summer to boost your energy and drop your stress level… then tune in here daily for the next 10 days. We’re releasing a short special segment every day so you can boost your energy and feel better fast.

Feel better fast for instant energywith this short episode and exercise from Christy Mattoon.

  • What is energy?
  • The science of ATP and mitochondria vs.Vibration of energy you feel
  • Ask, can I feel it?How do you feel? What is a low energy vs. high

The exercise Christy uses for instant energy:

First, develop awareness:

  • What do you want to change?
  • What are you doing now?

Next:

  • What do you want to do about it?
  • What actions do you want to change?

Write it down.

Make a decision about what you want to keep, and what you want to change.

Imagine yourself more powerful:

  • Who is your superhero?
  • What’s your posture when you physically feel your superpowers?

Get instant energy:

Assuming a different posture, a powerful stance gives you an instant shot of oxytocin, serotonin, and dopamine – all feel good hormones – that provide instant energy.

This posturing exercise works with athletes and performance. Swimmers using a superhero posture image hold their chest open and core strong making them better able to maintain a form in the water that enhances ability to go faster with less energy. It can work with you too for coping with every day stressors.

Subscribe on iTunes so you can listen while you walk or commute:

https://itunes.apple.com/us/podcast/the-flipping-50-show/id903871206?mt=2

 

This series has been brought to Flipping 50 with my guest Christy Mattoon. Reach out to her at Christy@mindrewire.comto book a 30-minute session with her if you want to go deeper.

MindRewire.com

Coming up tomorrow in this series: we know what energy is- and that we can feel it- we’re exploring how can you use it to feel better and train it into your system.

Next in this series once released:

https://www.flippingfifty.com/summer-energy-series-2

starting an exercise program If you’re thinking about starting an exercise program and you just can’t stand the thought of starting and quitting again, or you’re in it but you’re randomly doing things and can’t really commit to those regular habits that will make the difference, this post is for you.

Are your thoughts fat? Have you got a heavy load of limited thinking getting in the way of you either starting an exercise program or staying motivated to exercise?

It’s likely one of two things:

Reason ONE starting an exercise program is daunting

You’re not ready to change. No amount of external motivation, science, or workout planning is going to help you if you simply don’t want to change. You’re still unconsciously creating a balance sheet and the cons of changing are winning over the pros of changing.

You probably wouldn’t be reading this if YOU didn’t want change. But that is different than changing your habits to be more regular. The answer for you is not to jump in with reservations anyway. You really need to spend more time deciding that you’re in it – get married to it – and through good times and bad you’re going to change. It’s not convenient. Ever.

“I’m going to apply to do this next year,”a woman once told me at an American Heart Association Go Red for Women’s event following my presentation. Essentially what she was telling me was that she was going to wait another full year to apply to be a participant (with the possibility she would not be chosen) in the program meant to inspire and demonstrate the power of just three months of exercise, nutrition, and lifestyle change. Rather than start now and be healthier, happier, and at less risk by next year… she was going to wait. If you too would say something like that, you’re not ready to change. It sounds good, but you’re not ready to lace up your shoes and take a walk.

starting an exercise program In a perfect world with no stress, humans are going to want to keep doing what’s habitual. So if you have habits to dump or add you’ve got to be committed to doing the work. Most of the things involved in starting an exercise program are easy. It’s sticking to it when your default habits kick in that’s hard. That’s thinking, not acting. So ponder what’s going to get in the way, why, and what you’re going to do about it before you begin.

Following a presentation to a women’s association I was once approached by a woman who said, “Next year when I retire, I’m going to start.” This woman, a teacher, was also going to wait nearly a year until it was more convenient to start. She’d waited this long, I suppose, what was nine more months? Clearly, I need to review something in my stage message!

The challenge here is that disease unfortunately is not waiting. It’s having a heyday. While you’re pushing through with stressors, ignoring your body’s need for exercise and healthier eating habits, tossing and turning at night instead of getting restful sleep, disease finds more opportunity. Never mind the joy you’re missing from being a more active, focused, fully present woman less likely to be anxious, depressed or tired.

In Mary’s case, it was osteoporosis. Just as she was about to retire from her position as head of a counseling clinic, she was diagnosed with osteoporosis. Her plans to retire to a mountain home and spend her days chasing white powder on skis were threatened.

What plans are you making that life might interfere with because you didn’t buy that insurance policy called exercise? You can either think of that as a con for not starting now, or you can think about the pros of your active life without limits once you have the time to enjoy it. Spend time creating your own balance sheet when it comes to your exercise decision.

Reason TWO starting an exercise program is daunting

You’ve got limiting beliefs – stinking thinking – about health habits. Your thoughts may tend to spill over to other areas of your life too, but certainly they limit permanent health habit adoption or stopping habits that interfere with your starting and exercise program.

I’m going to identify 10 patterns of limited thinking (that’s a lot of ways we can screw up). You may identify with more than one. Trained in exercise and sport psychology along with kinesiology, I’ve worked with clients and students on behavior change for 34 years. Among my private coaching clients (and me; none of us is immune to the occasional stinking thinking), there have been patterns of thinking that either are changed quickly and allow someone to pivot and move forward, or that tend to keep us stuck for longer than we’d like. It can take as little as 90 seconds to work through an emotion triggered by a thought.

So, even if you’ve been stuck for years, whatever you’re about to do next, does not have to be a replay of those events.

It’s not discipline or willpower. It’s desire to change and the way you think about or process what happens or doesn’t that most influence your rate of success. Notice I didn’t mention failure: if you’re still trying there isn’t any failure. There may be some “juice” you get from just being in this space of limbo not really changing, just going through the motions.

Do you keep buying programs? We usually follow people that are already going in the direction we want to go in. So if you find an expert you believe in and yet you can’t get your arms around making the changes the expert is asking you to make, you’ll hop to the next program and spend time on Facebook joining group after group without ever taking action. A woman recently requested access to one of our Flipping 50 private program groups who already belonged to 36 groups. Thirty-six! My suggestion for her would be to go on a Facebook diet and substitute a walk for all that time online. That’s a business opportunity for someone! I’d call it the Facebook Diet. The marketing materials would say, “Is Facebook Making You Fat?”

Do you keep telling yourself you can do better without acknowledging that this is the first time you’ve done something?

I’m going to name, and define, and give you 10 examples of how limiting thinking shows up and could derail you as you’re starting an exercise program.

starting an exercise programAll or Nothing

You miss either do it all or you do nothing. You have a little cake at a birthday party and suddenly you’ve blown your perfect streak. “I blew it.” On the other hand, you may have gone to a cocktail party, refused to eat anything that was there and feel proud, but totally deprived. You’re either “good” or “bad” in a situation.

Overgeneralization

This is all so hard,” you might say as you’re starting an exercise program or shortly after the honeymoon period. It’s as if everything about changing to eat healthier or find time to exercise is difficult and in fact needs to be that way. Someone else who has healthy habits is “a health nut.”

I’ve never been able to stick with something for very long.”You’re likely to throw words in like always and never when you’re referencing yourself if you tend to do this one. If you’re starting an exercise program – again – there may be patterns but they’re merely breadcrumbs.

Mental Filter

It’s all negative. There’s no positive focus. “You’re just being nice. I should have done better,”you’d say after someone complimented you for reaching a new goal or completing your first race. You distort and see it as negative even when it’s positive.

How do you shift your mental filter? Ask questions like, what is it you’re rejecting? What is the evidence, In this case, the evidence that you should have done better at something new? How valid is the evidence?

Discounting Positives

This is insisting the positives don’t count. Say you receive a compliment on completing a tough effort in a workout or consistently sticking to your exercise schedule and eating well while traveling. You reply, “It’s terrible! I haven’t lost a bit of weight.”

You come just short of not only rejecting the compliment, but of insulting the person who gave it to you. Starting an exercise program your goal may very well be weight loss but evidence that you’re going in the right direction toward that end goal comes before the result. There are positives all around you.

Jumping to Conclusions

You’re doing a lot of mindreading and fortune telling. You assume that someone is judging you even without evidence it’s true. In part, this is because you are judging you. This is also sometimes called projecting.

Say you’re a professional woman with an established career. You begin an exercise and nutrition program and you have a history of starting and stopping. You feel like everyone is judging what you perceive as failure in this arena as a fault in your professional armor. The truth is there’s no evidence anyone is judging you for your weight or appearance, nor are they tying it to your ability professionally. You could choose to believe that or shift to believing that being authentic about your journey will actually help you in every other area of life.

Magnification Communication

You either blow things out of proportion or you shrink things. You might have a workout plan from a coach and you intended to complete it but when you went outside the heat index was already above 100 and you simply couldn’t complete it. You dwell on the fact that you failed to do the workout that was written for today and that because of that you have slowed your progress and screwed up.

You ignore the fact that the heat changes everything and your effort was still high, and in this case much safer and smarter. You realize that anyone attempting to do the same workout under conditions like this would compromise their health and be reducing not improving fitness. You completely forget that you remained consistent in your workouts and committed to your schedule.

You let it bother you for days and your weekly coaching report focuses on how poor this performance was regardless of how the rest of the week went.

Emotional Reasoning

You assume reason from how you feel. An example of this is if you feel ashamed or embarrassed about your weight or lack of progress, then for you that logically means that others must think you are an embarrassment and haven’t tried to help yourself. If you feel stupid when you go to the gym for the first time and don’t know how to adjust equipment or where to start you assume you are stupid.

How do you get out of this mindset? Remind yourself that feelings are indications of what you’re thinking. You have the ability to change your thoughts and that in turn will change your feeling. You need to take back your power by treating a feeling as a symptom.

Should Catastrophe

If you “should” on yourself you exaggerate something that is truly just a choice. You impose it on yourself as if it’s a golden rule. You do this with should, must, have to, ought to and leave yourself burdened with things that just add stress and seem terrible to you when you don’t do them.

You may in fact be taking action and following through with health habits, but you rarely enjoy the benefits because your thinking makes it more like an unpleasant sentence than a lifestyle choice you love.

Labeling

When it doesn’t all go as planned you blame yourself. You make it hard to take in the data from past experiences and use it as a catalyst for going forward. Instead of, “I made a mistake,”you say “I’m an idiot.”

In regards to a social eating environment where you gave into temptation or succumbed to peer pressure of people you have history of eating and drinking to excess with, instead of, “I let myself explore the food choices,” you say, “I have no willpower.”

One of my personal favorite recounts, “I fell off the wagon and got run over by it,”can fit in so many of the categories here, but not this one, do you see why? There’s really no blame (good) or assumption of responsibility (not so good). It’s like the wagon must have taken a sharp corner and thrown you off. Poor thing.

On the other hand, too many of us tend to do the opposite, as in this next example of thought patterns to dump before starting an exercise program. 

Personalization and Blame

You blame yourself for something you’re not responsible for. You register for a race or set out to do a new training distance. It’s harder than you thought and you are disappointed by your performance. Instead of processing all the things that are unpredictable on race day that come into play, you blame yourself for a time much slower than you had wanted. You say, “I should have done so much better. My time was terrible.”

The reality is that it was your first race at that distance. You had a personal best no matter how you look at it. You have really no right to expect a better performance if you tried your best, followed the plan, fueled and rested well. You just learn from what happened, assess what worked, where it was hard, and identify how you can overcome that next time by a change in training, rest, and fuel.

You can process data from every life event whether a single workout, the instance where you decide to get up and workout or to stay in bed, or the way you approach meal planning every week. Before starting an exercise program, perhaps again, spend time identifying how you think about changing.

starting an exercise programAre you a woman who wants support getting started weight training?

Flipping 50 is looking for you!

I’ve got a new study/beta Program open for registration. That means we’re offering it 50% off the program launch rate because we’d like your feedback, your success, and your data to share with others so we can make a big difference in more lives. If you would like help starting an exercise program and you:

Then, what are you waiting for? We need a MINIMUM… and have a MAXIMUM of 45 spots for this first group. Your identity will be protected. Here are the details and how to save your spot. If you’ve got a friend, forward it to her! Success rates increase dramatically when we have the support of a coach, a group, and an accountability partner.

  1. CLICK HERE to save your spot. (copy the URL from the form into your browser)
  2. Forward the registration sheet to a friend around the corner or around the world and increase your success rate.
  3. Then sit tight and we’ll send you access to the group, your recording form, and necessary program participation forms, once we’ve reached our minimum or by July 4

Starting an exercise program isn’t hard. It’s just easy to get busy with other distractions until it becomes a habit. I’ve got you!

Pain-free exercise would be my hope for everyone. You know you need to exercise. You have a desire to exercise – and definitely to feel better.

If you’ve got chronic pain, this is your episode.

You don’t have to be an athlete for exercise to make you better: better at preventing disease, enjoying a full life pursuing your goals and passions without limits; a better mom, partner, friend, employee or boss, just, better. My guest today is a returning guest here to talk about pain and the brain.

Dr. Joe Tatta, DPT teaches you how to retrain your brain and body so you can live the joy-filled and pain-free life you deserve. He is a doctor of physical therapy, functional nutritionist, integrative pain expert and #1 bestselling author of Heal Your Pain Now.  He is known for integrating neuroscience, nutrition, psychology and movement into simple treatments for lasting pain relief. Dr. Joe’s mission is to quickly and compassionately heal your pain and reverse the global pain epidemic.

We’ve been talking about pain in the past month if you listen live, because it’s been Arthritis Awareness month. I’ve addressed this and it’s no accident it’s summer when so many of us are inspired to move more but not all of us can move as much as we’d like to… chronic pain is a reality for many of us. As someone flipping 50, you may be juggling the needs of hormones and your chronic pain – or caring for loved ones who are. Today’s episode covers how we can do more pain-free exercise.

Questions for the pain-free exercise interview:

  • What does the brain have to do with pain?
  • What does emotion have to do with pain?
  • What if you’re scared to exercise?
  • Are there exercises to avoid?

Key points from this episode:

  • The importance of your reaction to a warning or contraindication about exercise
  • Why when you feel danger you’re more likely to be susceptible to pain
  • What sleep deprivation has to do with pain
  • 3 Questions that help you know if sleep disruption may be contributing to pain

My favorite “pain-free exercise” quotes from Joe:

“Slow and steady wins the race”

“You can still be sore and safe”

MOST IMPORTANT MESSAGE:

 

The natural solution most successful in treating depression and anxiety among:

  • Cognitive therapies
  • Antidepressants
  • Anti-anxiety meds

Is… __________________. (Don’t miss this!)

Free GiftDR. JOE’S PAIN-FREE LIVING GUIDE

If you have chronic pain, resources you might like:

Chronic Pain and Exercise

Find qualified health coaches or fitness pros

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This Flipping 50 TV episode is all about how to optimize strength training exercise both for time and results. If you have a limiter like a back issue or a knee joint problem to consider, in addition to hormones, this episode is for you!

Today’s question comes from Debby who is 61. She wrote, “I would like help creating superset exercises for my daily exercise. I really want muscle definition, I’ve heard after 60, that can’t be done. I don’t accept that.”

To that I say, Amen!  Stop listening to voices that suggest you’re limited by your age!

Let’s talk about the facts, as opposed to the old age and expectation fallacies.

Facts about Muscle Definition

[If you’re doing all of the above consistently and not seeing results, your hormones may still be partially to blame. Check with a Flipping 50 specialist about testing your hormone levels.]

Let’s workout! I’ve created superset exercises for Debby (and you!) This is one of my favorite ways to strength train for several reasons:

  1. It’s efficient: it takes less time and you’re never going to stand around and wait
  2. It’s effective (studies suggest it burns 33% more energy than other weight training protocols: that said, it’s not the only way to get results, you’ve got to mix it up)
  3. You can keep track of your exercises easier (randomly moving exercise to exercise you forget where you are and you’re more likely to leave something out!)

Muscles in Minutes

Debby’s doing strength training 4-5 days a week. If you’re doing that you’re either not recovering between workouts or you’re doing a split routine- that is arms one day, legs the next.

FLIP: for metabolism – women over 50 want to do full body workouts with an emphasis on reaching fatigue in each major muscle group. That is not the same as getting tired during exercise. In fact, you should feel good after exercise. Exhaustion is a sign what you’re doing is not a good match.

A split routine is not as helpful in boosting your metabolism unless you have hours to spend in the gym daily. You want to do two (or three if you can easily fit three in a week) high quality strength trainings.

Eat More, Exercise Less (as long as it’s with purpose)

Use the following as your guide to the right number of repetitions for you:

Adjusting Superset Exercises to Fit Your Needs

To workout safely, sanely, and wisely when you have a finicky back and knee joint concerns, you want to make some exercise modifications. That doesn’t mean you can’t get amazing results.

I’m flipping squats and lunges out for bridging, hamstring curls, and wall sits.

My newest exercise series 5-day knee-friendly series will help you at home too. [Get access to the first video right away to make sure it’s a good fit for you!]

superset exercises

Start with a slightly higher number of reps (which means lighter weight) but vary the routine so you’re using power (speed on the lift portion) one week, going slow the next, and using heavier weights and fewer reps another. One of the biggest mistakes we make is settling into the same routine and doing it over and over again. The human body has an amazing potential to adapt so we’ve got to continue changing it up.

There are a lot of ways to superset. I’d suggest doing one routine for a week and then another the following week. It’s all about change – planned change – so that you can change. In the video and below I demonstrate superset exercises that work opposing muscle groups.

Superset Exercises for the Upper Body:

Super Set A

Super Set B

Options for these Superset Exercises:

You have dozens of ways to challenge your body now and progress.

If you too have back issues that can crop up unexpectedly, sit to perform your bent over rows.

Regardless of which upper body sequence you choose, next include [on the same day] a lower body exercise.

Lower Body Super Set:

The key is to remember is that at the end of every set you should reach fatigue.

What’s on the end of your fork or spoon matters, too. Be sure your eating habits compliment your exercise training. After 50 that’s more important than ever so you may maintain, and gain, lean muscle tissue that is behind definition and, ultimately, metabolism.

Minute Made Meals

It’s important to dial in your nutrition. Never fear, it can be delicious and satisfying. Your days of deprivation are gone. More of my clients experienced a lack of progress or a plateau before they began working with me from eating too little, rather than too much.

Debby is doing so well eating protein at each meal. Now it’s time to get specific. Research shows protein levels at breakfast (at least 20-30 grams, and preferably 30) increase lean muscle maintenance. 

There’s another sneaky reason why you may not be seeing results even if your workouts are right on target. Sometimes inflammation caused by foods that don’t necessarily “bother” you can mask those pretty muscles. In Debby’s case that may be true.

A few flips for Debby:

superset exercisesThe Key Flip of the Day:

Reaching muscular fatigue in each major muscle group during full body workouts boosts metabolism which will enhance tone and definition.

Other episodes and resources you might like: 

Prevent Back Pain 

Muscle Loss Prevention

Lift More, Lose More

The Whole Flip 4-dvd series

The 28 Day Kickstart

Have you experienced the power of walking? Amid the dozens of exercise options, trends, and fads have you forgotten the potential power of walking for transformation?

This Flipping 50 episode will remind you.

You may not know, I owe my fitness career to a walking habit the summer between high school graduation and my freshman year in college. I walked daily with my mom that summer until I began dipping my toe into jogging. It was easy and effortless to walk just a little further each week and it changed my life. Our first walks were up to the Methodist church and back. Then it was to the cemetery, and then around as the weeks passed. I hope you love this episode as much as I remember fondly the power of walking those streets of my small town beside my mom.

Dami Roelse is certified life coach, writer and retired mental health provider. Born in Holland, Dami has traveled the world extensively, lived on different continents and has learned to use her travel as inspiration for living. Dami uses long distance hiking and backpacking as a means to deepen her connection with nature and the universe. Aside from trekking in the Himalayas and Morocco, walking and hiking in Europe, Dami has hiked more than 1500 miles of the Pacific Crest trail in the last 5 years. Dami writes about the benefits of walking, hiking and backpacking for women50plus.

Her book, “Walking Gone Wild, How to lose your age on the trail,” explores and explains walking, hiking, and backpacking as a means to re-invigorating life for women as they age. Interlaced with stories of real women who have built confidence through walking, it presents a new model of aging with vitality, grace, and a deepened connection to life. At age 71 Dami continues to go out for treks on the trail. She guides women50plus to hike and backpack to their ability, gain confidence and a new connection with living.

Dami blogs about transformational travel and hiking experiences on her website https://www.transformation-travel.com. She is a regular contributor for Sixty and Meand TheTrekmagazine.

Questions we cover in this episode:

  • Why take up long distance hiking?
  • What age is too old for distance hiking?
  • Why did life coaching appeal to you?
  • Why the power of walking and not some other form of exercise?
  • What can women gain by taking up the walking life?
  • Where Dami walked? What’s a trip like for her?
  • What distinguishes a walk, a hike, and a trek?

Connect with Dami and learn more about the book:

https://www.Transformation-travel.com

Facebook: WalkingWomen50plus

Twitter: @dami97520 and

Instagram: @walkingwoman50plus.power of walking

Dami also hosts a Facebook group for women50+ interested in walking, hiking, and backpacking.

Is it time for you to discover or rediscover the power of walking?

Do you walk? Would you like some support? We do a monthly challenge inside the Flipping 50 Cafe membership to connect you with other women who have the same goal.

Contact Debra

I'm not around right now. But you can send me an email and we'll get back to you ASAP!

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