faster fitness after 50 How does faster fitness after 50 sound? That’s what I’m serving up today. We so often focus on the sessions, the workouts, the exercises. We often don’t pay enough attention to what happens between workouts that boosts your fitness level. As a fitness instructor, trainer and trainer of trainers for 34 years, I’ve witnessed that only focusing on 1-3 hours of exercise won’t get results – no matter how good it is! That simple statement is amplified for older adults.

This dozen between workouts tips will help you optimize your results. Comment below after reading and let me know how many out of these 12 you’re doing!

Wait 60 minutes then eat a high protein meal or smoothie

There is a blunting effect on muscle protein synthesis in older adults after exercise. It subsides after about 60 minutes. Eating a high protein meal is best timed 60-120 minutes after high intensity workouts. There’s no change in what you should eat for low or moderate exercise. Just don’t overcompensate!

High protein after 50 is higher than it was when you were 20

Older adult men who consumed 40 grams of protein (in a smoothie) following strength training reaped far more benefits – comparable to that of young men – than did subjects who consumed 20 grams of protein post-exercise. This change in protein intake aids the recovery process (decrease muscles soreness, breakdown, and readies you for another good workout sooner).

You need more than your younger self in order to combat the muscle wasting that happens with aging. Exercise alone is not enough, it takes the combination of correct exercise and addition of protein. An estimated 40% of older adults don’t get the amount needed.

If you’re attempting to lose weight, increasing dietary protein helps weight loss be fat rather than muscle loss that is otherwise a significant part of weight loss. Losing muscle comes back to bit you by slowing your metabolism and making regain inevitable.

Drink a ridiculous amount of water

You can overdo water intake but for most older adults this is not the case. Check your skin and your urine both. Staying well hydrated by drinking ounces equivalent to half your weight (in pounds) will aid digestion, muscle, and every cell in your body. If you’re suffering from fatigue, check in with your water intake.

If you find you’re dizzy, especially when you’re exercising or after exercise, and you drink copious amounts of water that exceed half your body weight (ounces of water compared to pounds of weight) then, yes slow down. You’re watering down your electrolytes and your micronutrients may not be absorbed.

Let your muscles rest

Exercise enhances your muscle protein synthesis. You take advantage of that benefit by resting between vigorous exercise sessions (and stressful life events). This together with a higher amount of protein (compared to younger people) pre or post exercise (and both for those who struggle to gain lean muscle) will support more energy, strength, endurance and slow the atrophy so-common in prior generations with aging.

Get in the water

Water supports recovery. Whether you decide to swim in your tub in Epsom salt or you find your way to a salt-water pool (less toxic than a chlorinated one), or you’re lucky enough to access the ocean (call me – I’ll be right over!) or hot springs, water is an effective recovery method. There are athletes that swear by regular immersion after tough workouts as a means of injury prevention.

Moving in the water, whether swimming, walking or suspended jogging is better than passive bathing. Active recovery always wins over passive. You do want to move. Get a big tub.

Sleep like a boss

If you can’t right now, your first step is to realize there are ways you can manipulate your exercise, food, and habits to improve sleep. You’re not a victim. Sleep is the gatekeeper of all things hormones. That means, sleep dictates your metabolism. You can exercise all you want (not recommended) and eat as little as you want (also not recommended) and if your hormones are not balanced you will not lose weight and potentially will increase your fat stores and make it harder than ever to lose fat. If you’re struggling to sleep, this is your first primary goal.

Stretch and roll

You want to have strong but supple, mobile, muscles and regularly stretching, not just right after exercise, but more frequently potentially than you did when you were younger is the way to get them.

If not stretching on your own, yoga or Pilates can both enhance mobility and flexibility so you can move through your personal range of motion. Strength without this can actually lead you to muscle imbalance. Foam rolling before stretching can make it more effective.

Listen to injuries and illness

You get a few chances to listen to your body at a whisper level. Then it begins to talk louder, with more pain, or more severe damage. When it’s small it’s much easier and faster to fix. Increased injuries and illnesses tell you that you’re immune system is depleted, you’re pushing the accelerator with nothing in the tank and you need to pay better attention.

faster fitness after 50 with yoga

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Reduce your stress level

It’s not going to go away. Meaningful lives are full of people and things we love that cause us stress. You can balance it however with both the way you think about it and with your personal stress toolkit. You need different answers to different sources of stress. It may be a walk in nature is good for some stress, and a nap or a sitcom is good for another. Fill your life with regular hits of your favorite activities and your stress won’t go away but your perception of it will improve.

Get a massage

Self care is a part of recovery. If it takes booking an appointment and paying for it to get you to lay down and relax, then do! Athletes do it regularly and we all live like corporate athletes running through our lives.

You’ll move better when you release muscle tension. You’ll relax and sleep better too. You may not be able to do this between every workout (darn!) but do schedule it. It’s a bit like hydration, when you feel thinned to do it, you’ve probably gone too long between massages. An entire chapter in You Still Got It, Girl! is dedicated to the hormone balance that happens with recovery.

Go low

Low intensity exercise has been left behind. Even yoga sessions are hot, or power, or hot and power as often as they are gentle and restorative. Low intensity movement is missing from our contemporary lives. It’s hormone-balancing and if a state of constant tired is true of you, then low activity may be better – and even promote weight loss best – for you. Low intensity exercise is recovery while high intensity exercise requires recovery.

Never ignore fatigue

Don’t ignore fatigue during a workout when you want to reach muscle fatigue nor the chronic, tired all the time kind of fatigue. Less exercise with more purpose, bookended by quality recovery is the key to fitness. If you’re flirting with adrenal fatigue you can’t out-discipline or out-willpower it.

How are you doing with your recovery? How many of these are you already doing? Anything you need to buff up to buff up?

Resources:

https://www.ncbi.nlm.nih.gov/pubmed/22313809

https://www.ncbi.nlm.nih.gov/pubmed/22289570

https://www.ncbi.nlm.nih.gov/pubmed/20703499

https://www.ncbi.nlm.nih.gov/pubmed/26894275

https://www.ncbi.nlm.nih.gov/pubmed/29392087

You Still Got It, Girl! The After 50 Fitness Formula for Women

Hot, Not Bothered: 99 Daily Flips to Slimmer, Trimmer, Fitter Faster so you can master metabolism before, during, and (long) after menopause


It’s the ANNIVERSARY of our signature course! Take $25 off with laborday25 Hurry during this weekend’s special sale rate! Details here.

Could You Sleep Better with Fasting?

Here’s the cliff note on this podcast: I sleep better thanks to fasting. If you sleep better you’re going to naturally be supporting balanced hormones. Get the details here!

As many of my followers and subscribers already know, I don’t advocate fasting for everyone. Many of the women I work with have a relationship with food that first has to improve overall so that we don’t set up a binge-purge cycle. I believe in a strong nutrition foundation first before beginning on a continuum of fasting. That continuum begins with at least 12 hours overnight and between meals. Many women are not doing that simple step to enhance hormone balance.

That is, after they’ve identified what their best dietary plan is right now. Before you manipulate when or if you eat, you need to make sure you’re eating what’s right for your body, and that you’re absorbing nutrients. Fasting is something you may do for a short time for a positive benefit but you’ve got to have a good foundationevery day. You’ll create a stronger, healthier, vibrant body, with daily habits.

Given my stance on fasting it may surprise you that I’ve tested the fasting mimicking diet developed at the Longevity Institute at USC. I’ve used it the last three months and because I don’t have significant weight to lose, or major concerns with health markers, my biggest reason for trying it was that I never recommend something I haven’t used. I am asked frequently about fasting, weight loss, health concerns, and the interaction with menopause symptoms. So I tested.

I’ll use “fast” throughout this post to refer to the fasting mimicking diet.

My sleep improved and it shocked me.

I’m a good sleeper to begin with. I know the value of sleep on physical performance and optimal weight and energy so I have good sleep habits. Since beginning a regular fasting program three months ago I’ve had even more restful sleep, waking less, and feeling more refreshed in the morning.

At 54, I have experienced minor and very infrequent hot flashes and night sweats. I attribute my good fortune so far to a good diet, good habits, and a dreamy bed. My Sleep Number bed with the Dual Temp layer has been a big part of buffing up my sleep in this last eight months. I would never have guessed a mattress would make so much difference but I do sleep better.

Hormone balance begins with sleep. A good mattress should be a prescription for women in peri-menopause! Fasting too may be a part of cracking your own code on hormone balance. If you sleep better you’ll naturally have more balanced hormones.

During the fasting mimicking diet you’re eating an overall low calorie plant-based diet. You do actually get to eat three meals and snacks depending on the day. Your body is “tricked” into a fasting state where it begins to burn ketones, or fat, rather than sugar, for fuel.

The re-entry into healthy eating after the fast is when the magic happens. It’s so much like the workouts you do provide the opportunity for fitness and the rest between your sessions is when the fitness actually happens.

During the five days of the fast everyone’s experiences are reportedly different both daily and overall. My own three five-day fasts were each unique.

The first fast had novelty and I felt good and more energetic during the day and rested surprisingly well at night. I say surprisingly well because I enjoy good sleep most nights already. I wasn’t looking to sleep better but I got it. I was actually more ready to go to bed, though and woke more refreshed than usual.

The Science 

There’s not a ton of science connecting sleep and fasting. Some of the superficial information is basic. Having too large a dinner or skipping dinner both tend to disrupt sleep.

It turns out there is scientific evidence that fasting increases parasympathetic output – the part of the nervous system you need for quality sleep.

If you crash during the day and stare at the ceiling at night like many students before Flipping 50 programs you’ll love this: fasting can improve circadian rhythm, meaning you sleep better.

No surprise to my Flipping 50 fans who know me for hormone-balancing exercise and lifestyle habits, there are hormones involved in this fasting-sleep improvement phenomena. Serotonin is our feel good hormone – and more of it calms us down – and melatonin is a hormone that regulates sleep. Melatonin production, you may remember from prior posts, is reduced with age. Fasting helps increase your body’s production of both those hormones that are key to sleep so you can get a better night.

I found that though I had slightly different overall experiences during each of the three five-day fasts I did, I was able to fall asleep faster and sleep deeper. I didn’t sleep longer as some of my clients have reported, but that was likely due to the fact I am by nature a long sleeper and regularly enjoy eight if not nine hours.

My Fast

I found the first fast easy. It was novel and interestingly enough I began it after a 12-hour fast for a blood test, which felt like a bit of momentum. My first meal that morning after I had the blood draw was a part of the fasting mimicking diet.

The second time through, a month later, the novelty had worn off. I knew what to expect and by day three and four – the toughest for me psychologically, not physically – I was over it. On day five it was nearly done and easy to finish. Mind you, I never felt it was “hard” to do physically.

The third time I experienced the most psychological resistance. Though I knew I’d felt noticeably different during and long after the last two I was inconvenienced. I had to turn down some social opportunities. Lunch invitations with family members and dinner with out of state guests both came and I declined.

Would I do it again? I will though not soon. I’ve had noticeable results in addition to the sleep: I also reduced my coffee by 66%. If you’re sleeping better less coffee may happen naturally. I felt less bloating, though I wasn’t bothering me to begin with necessarily, you don’t know how good you can feel until you do! I’m also more keenly aware of the amount of food I was eating out of habit. I need less except when I’m exercising and I’m much more mindful about that now.

If you’re seeking some hormone support, naturally, and a sleep better aid with nothing but positive side effects, reach out for more information about the fasting mimicking diet or my Sleep Number bed and Dual Temp layer.

Sources:
https://www.ncbi.nlm.nih.gov/pubmed/28715993
https://www.ncbi.nlm.nih.gov/pubmed/27304506
https://www.ncbi.nlm.nih.gov/pubmed/29302618
https://www.ncbi.nlm.nih.gov/pubmed/20425196
https://www.ncbi.nlm.nih.gov/pubmed/24901017

motivated to exerciseGet and Stay Motivated to Exercise

“How do you stay motivated to exercise?”

It’s one of the most common questions I’m asked. I know my successful clients and friends who are committed are often asked this too. The truth may be we’re not all that motivated. We committed to it and we go because we know there is truth in some social media memes.

I wish I hadn’t done that.

~said no one after a workout ever

You will feel better after an appropriate* workout even if you didn’t look forward to it. Your body chemistry changes within seconds after beginning exercise. Endorphins, serotonin, and appropriate levels of cortisol begin surging through you. The feelings of satisfaction and achievement that follow exercise stay with you long after the exercise is over. That kind of “fix” is how so many of us stay motivated to exercise even when life throws obstacles in the way.

By the way, I haven’t always been a regular exerciser. I had to start somewhere just like you. I didn’t go from being a rockstar athlete in high school (I wasn’t) right into running and lifting regularly. I have told more than a few stories about my days in “contract P.E.” in high school. I think we sat in the old wrestling room eating Oreos dipped in peanut butter. That is, after we’d snuck out to buy them. Nice, right? Picture of health.

Below I’m giving you some simple tricks I use to stay motivated to exercise in a way that changes my fitness level. By that I mean, in a way that follows a plan that increases my fitness level or positively changes me. I can write an exercise plan to take myself through 142.2 miles in one day but if I don’t followit and don’t do those workouts according to the plan I won’t have the same results.

Random exercise won’t reap specific results.

After 50 we have a little more urgency, a little less resilience to injury, and less time than we often thought we might in our 20s and 30s and 40s. So it is important to me to get it right. The biggest reason sticking to a plan makes sense is easy. Results make anyone of us motivated to exercise.

When you see and feel results, you will want to do more of what gives you results.

#1 Break Up to Make Up

I break up my workout time into chunks stay focused. It’s a no-brainer on longer workouts but I like this even for short ones. When you’re going to do it another 50 years even those short interval-training sessions get predictable. Just doing a workout does not make up for a lack of intensity.

I never want to take for granted just because I’m doing an “interval” workout I’m working harder. Here’s how to know if you need to bump up your focus: you finish thinking that you didn’t work that hard! [Intervals are supposed to be tough and get you to fatigue, or they just aren’t doing the job they’re known and loved for: boosting fat burn].

Here’s an example of a longer swim:

Here’s an example of a long indoor bike session:

motivated to exercise#2 Mindful Minutes

If the first example was increasing my focus on the workout itself, this one I can use either to distract or to focus. When I ran my first marathon I had a list of people I love to think about each mile (and .2 at the end) of the way. I am guessing many marathoners do similarly because crossing the finish line is emotional if you’ve ever watched runners come in.

I sometimes focus on an article, chapter, or a course I’m creating for a specific time during a longer, run, bike, hike or swim.

During intervals, I will use the recovery to do the same. I’ll focus on the activity as I charge uphill and then bring my thoughts back to the idea I want to develop. This works well for my clients who are corporate athletes. When you need to step away from your desk or have a difficult conversation with someone (or not) the movement and release of adrenalin can bring things back into focus and make your creativity flow. Brain-Derived-Neurotrophic-Factor (BDNF), which is enhanced by exercise increases productivity, focus and decreases depression and anxiety.

Those results are long term but there’s also proof that exercise during the workday, regardless of intensity, increases productivity and problem solving skills in the afternoon.

Most women have loved multitasking since we first learned the word. It’s how our minds tend to work anyway! But you already know that there’s plenty of proof to show doing multiple things doesn’t get more done at once and it doesn’t get the jobs done well compared to what you’re capable of when you focus on one.

Yet in this case you combine movement and thoughts about an issue, you’re taking advantage of kinesthetic learning as well as the reduced tension and adrenalin so you can focus. Then when you go back to the drawing board with ideas and breakthroughs from your enhanced creativity, you will have a better outcome.

#3 Cross Training

When I’m short on either time, or attention, I stay motivated to exercise by opting for short cardio and weight options in the same session. Instead of doing 40 minutes of running or weight training I’ll do 20 minutes of intervals and 20 minutes of strength training. The combined workout is higher in overall intensity than either one alone (the longer we go the lower the intensity).

When you have 20 minutes you pay attention. Face it, we baby boomers and over 50’s have an attachment to the more-is-better mantra. It’s been proven false over and over again yet what got in your head decades ago may be a hard idea to unlearn. When you give yourself just 20 minutes you don’t let your mind wander, you make it count.

When you make it count, you’re back to the real answer to how you can stay motivated to exercise. It works. It just flat out works.

It feels good to feel good.

 At risk of stating the obvious, for many people paying for a program and committing to a coach or a group is a big motivator. Flipping 50’s STRONGER program is currently in beta and we’re testing it with a group of about 25 women. They’re committed to each other and to the study: we’re very dependent on their participation and their ability to be eligible at the 50% off rate hinged on sharing their results and doing all 16 workouts for 8 weeks.

So far as we enter week six, the comments have been fantastic. Women supporting women have made this a different experience. They share the completion of workouts, their comments on the difficulty or variety of each new week’s workout, ask for support in modifications and they’re feeling stronger! The accountability factor is a big motivator.

[The STRONGER program will launch in September. If you want to be first to get the announcement be sure you’re getting out emails by adding yours here.]

*An appropriate workout designed for your collective hormone, physical, and mental needs is not just any workout. Don’t ignore signs your best workout might be restorative yoga right now. The right workout is sometimes a recovery workout and sometimes a tough challenging interval workout. It’s rarely a middle-of the road zone 3 workout (also called No Benefits Zone). Unfortunately, for most women that’s where they’ve been exercising for decades.

Share your own tricks for getting or staying motivated to exercise.

One must for my motivation is eating well. While some might find they temporarily are motivated to exercise because they eat junk, I’ve found for me and my clients the better we eat, the better we feel, the more we want to exercise and just move general. When you don’t eat like a couch potato you don’t want to be a couch potato! Seeing this before the end of August? Hurry… stock up and save 10% on my favorite breakfasts, post-workout meal, and craving-killers (chocolate-nut butter smoothie anyone?) that taste great and don’t sabotage you! Use First50 at the store.

motivated to exercise

 

 

Chocolate Cherry Bliss Bowl

Ingredients:

Toppings:

Add just enough coconut milk to blend. This will have the consistency and taste of chocolate mousse and it’s jam-packed with anti-inflammatory ingredients. You’ll be satisfied and lean. This is absolutely my favorite post-run meal.

Love smoothies? Don’t miss this back-to-school sale while it’s still here! Ends soon! Save 10% on all three varieties (Your Whey, Plant Power, Paleo Power) in chocolate or vanilla. Code: FIRST50  Shop Now

 

carrot cake smoothie bowl

Carrot Cake Smoothie Bowl

Ingredients:

Toppings

So good! You won’t even miss the cream cheese frosting! Add almond or coconut milk if additional liquid is needed.

Get your cupboard stocked so you’re ready for fall yummy recipes like this one and pumpkin smoothies. Save 10% on your entire order with code: first50 Shop Now– limited time Back-to-school offer!

carrot cake smoothie bowl

Blueberry Smoothie Bowl

Ingredients:

Toppings

Instructions:

Blend all ingredients in a high-powered blender. (Save $20 on a NutriBullet and up to $15 off shipping here). Keep the liquid to a minimum if you want to spoon with your smoothie or add more if you’d rather sip it.

This bowl if a powerful heart healthy bowl with the oats and blueberries. Add chopped walnuts for more heart healthy benefits.

Make yourself this kind of treat for a quick sit-down breakfast or pour your smoothie in a go-cup and you’re out the door in minutes, fueled for hours without distracting hunger pains.

Stock up now with the back-to-school sale savings code: first50  Shop now to save 10% on your order. (ends soon!) Miss it? Get my Smoothie Guides for 60 recipes (including this one) coupons inside!


ACAI BERRY BOWL

Ingredients:

Topping:

Pumpkin seeds, roasted and salted

Blend all ingredients in your high-powered blender (I use NutriBullet) adding small amounts of liquid at a time if you like it thick. Top and enjoy! It beats the fruit-only sugar rush that will tend to store fat when you’ve got your protein and fat balancing the carbs in the fruit.

It’s a great time to be thinking craving-killers for snacks and simple fast breakfasts or after school/work treats. Use first50 and take 10% off any protein product until the end of August. Hurry, (supplies are limited) so yours will ship asap! Shop Now.

Share your favorite smoothie with me! Or do you prefer to use your protein in other ways?

5 Secrets to Become a Regular Exerciser

This episode is all about how to become a regular exerciser. I’ve privately coached many men and women who wanted just that. They wanted to be the one who gets up every day and walks or who is a regular at the gym. They wanted to make time even when work-related social hours popped up and tempted them with cocktails. Our social media followers ask this quite often. So.. here it is. I thought hard about how I would lay out the steps to become a regular exerciser. These are my top five.

This episode is sponsored by the STRONGER program. It’s our newest program and it’s going to launch this fall. Right now we have 27 women in our beta group testing it for us and they’re seeing and feeling results. This is the start of week seven so they have this week and next in the beta program. Then we’ll share results. I can’t wait. If you want to be first in line for the launch of the full program then you want to join our subscribers and I’ll link to how to do that in the show notes.

How to Become a Regular Exerciser: I Did It, You Can Too 

#1 I don’t make excuses.

I grew up in a small town in the middle of the Midwest. I visit frequently. There is no “clean” food to be found. You’ve got to make your own.

I travel frequently. I take food with me, and often a blender. I stop for groceries. I ask about refrigerators in the room. I let my hosts know there are foods that don’t agree with me.

I will get up early before a speech, a travel day, following a golf tournament, or a conference to get fresh air and physical activity.

I was a single mom working two jobs, publishing a book, and training for triathlons. I spend hours upon hours following my son around golf courses, driving to out of state tournaments, and fielding phone calls from over 20 staff members and thousands of club members as a Personal Training director. Then responded to hundreds of students in my university courses. I understand obstacles. You can either look at them as excuses why not now or as reasons why now is absolutely the time.

#2 I take care of my own needs.

I’ll excuse myself early to go to bed because I’m a morning person and I know I can’t do both late and early and function at my best.

I let house guests know I wake early and might be making noise in the kitchen before dawn or out on a run when they get up and they can help themselves.

I respect others’ needs and expect the same.

If it makes someone uncomfortable or they don’t respect my needs I don’t spend a lot of time with someone.

#3 I know the difference between opportunities and best for me.

At conferences you can start your day earlier with breakfasts before the conference, do meetings at breaks, stay late after the party and it’s all in the name of connecting with people you love and want to collaborate with, but all of it is simply too much. I choose my priorities so I can keep the down time to recharge between activities.

When I’m traveling to an Ironman race, there are opportunities to do swims, and rides, and shake out runs and others seemingly doing them all. I know I have to stick to my plan and not be caught up in the “opportunity” to do what others are doing.

I don’t join a lot of groups that ride or run or swim because then I would end up doing someone else’s workout instead of following my own plan. There are times when it’s a fit and there’s a reason to be with others who push you, but most often you need to plan your work (and workouts) and work the plan. A single coach may be better than a group fitness program with 90 classes available to you.

#4 I set goals.

Since I was 31 and trained for my first marathon I’ve set big goals so that I train with purpose. I don’t train for toned arms or a flat belly. Those are benefits of focus on specific goals. First it was marathons, then short triathlons, then long ones. The difference in mindset is dramatic. “Exercise” is something random without a specific reason or deadline.

Goals I set revolve around life experiences I want and often around people I want in my community. Become a regular exerciser by keeping yourself on the hook with a goal.

#5 I can relax without exercise.

 I don’t rely on it. I don’t stress about it. I do feel better when I exercise regularly, but I also know the value of days off and I take them. That plays right back into the motivation to exercise. If you want to become a regular exerciser, regularly taking a break is key.

So often we get caught up in having to do it daily. The people I know who do this only miss because they’re sick, or they get burnt out and stop seeing results and quit because the attitude is, it doesn’t matter what I do… I don’t see progress.

Join our subscriber community for the first chance at early bird (and special rates) for programs like STRONGER this fall:

https://www.flippingfifty.com/any-age

Summer may be over, but the heat is still on potentially. Exercise in the heat is an important consideration since stress and hormones can change the way you tolerate heat and the way your natural cooling system works. I include some of the things I use below – no relationship with any of these companies. I just use them, love them, and am sharing them.

exercise in the heat safely Exercise is a must for me! Managing safe exercise in the heat is a skill. Even after 34 years of outdoor exercise I am sabotaged by the elements sometimes too. It doesn’t matter where you are… middle of the Midwest beside a cornfield, a San Diego beach boardwalk, or the mountains, it can sneak up on you and crash a good workout instead of allowing you to crush it.

It takes more cognitive agility than fitness to manage workouts in the heat. You’ve got to be willing to adjust and know how much loss of water and electrolytes in sweat will change the impact.

If you ignore Mother Nature she’ll come back to bite you. A scheduled 5-mile run may need flipping to a 3-mile hike. A two-hour bike might be better for your fitness if you flip it to an hour swim. You may love summer and want to do those workouts outdoors, but you’ll be wiser, and fitter if you go into the A/C on certain days.

Check the heat index before you actually go. Then check your stress index. Stress reduces your ability to regulate heat and complicates things. So if you lost sleep last night (which increases stress) or had an emotional or taxing day recently be honest about not being Super Woman and adjust.

Stubbornly attempting to hit your workout goals (assuming you aren’t doing random exercise and you’ve got them!) will not make you more fit during heat. You will potentially sabotage yourself for future workouts. Once you push too hard and flirt with heat exhaustion or heat stroke it becomes threatening both in the moment and in the future you may be more prone to it. (Even dogs: trust me on this one).

  1. Hydrate before.

This big rule hasn’t changed much in 34 years I’ve been teaching fitness, nor the two before that when it was all about me. You pretty much have to be hydrated round-the-clock. That’s so much better than trying to chug 16 oz. before activity to get there. Simple ways to check:

  1. Go earlier than usual.

If you’ve got goals, or stress, and exercise in the heat is necessary to you, set that alarm earlier. You may love warm weather, heat, and sweating but you are still going to lose fluid, making your blood thicker and making it harder to get oxygen to working muscles. So loving hot weather or thinking if you’re fitter you’ll be fine is a myth. You may be more used to it than someone traveling – similar to altitude – but you’re not immune. Be smart.

  1. Reduce the duration, intensity, or both

I’m famous for saying make a plan, work the plan and that the last thing you want to do is the “feels like it” workout. However, you also need to assess your internal and external environment today and adjust accordingly.

If you lose an hour of sleep because you set the alarm early one morning a month traveling, that’s different than losing sleep tossing and turning all night. And if it’s 90 degrees and 80% humidity and you’re used to 30%, that’s going to require an adjustment.

  1. Add Nuun tablets or Base salts.

You need salt. We’ve gone overboard in many cases with eliminating it. In fact, it’s some odd self-righteous thing people say! “No, I don’t use salt.”  You need it for so many reasons I won’t go into here, but when it’s hot and you’re losing fluids in sweat you’re also losing electrolytes. It’s not the potassium (and it’s not the banana that has much of it in it if it were), it’s usually the salt that throws you off if you’re exercising sweating profusely.

Exercise in the heat means something different depending on your address. Having moved to the mountains 4 years ago from the Midwest (and spending summers in college in Louisiana) I had visible proof of how much salt I was losing. In the dripping sweat that’s true in humid environments you aren’t so sure unless you test. But in the dry mountain heat you don’t realize that sweat is wicked off you so fast into the environment that is far from saturated. What’s left is a salty residue. I was like a French fry after biking outdoors. You can check visors and dark colored shorts for evidence of salt but it’s much harder to detect in humid locations.

Nuun tablets offer some salt. I double up if it’s really hot and humid, or I add thumb “licks” of Base saltif I’m going to be out for more than a couple hours. (Long bike rides especially). Grape is my favorite.

  1. Skratch hydration 

I too was a sports drink junkie years ago. But I would never drink gooey sticky Gatorade now. That goes for almost all sports drinks. Did you know that the sugar content actually speeds up dehydration? There is not enough of the stuff you need in it and too much of what you don’t.

Skratch hydration drinks were introduced to me since I’ve moved to Colorado. They’ve got far less sugar (and calories- so you can’t look to them for nutrition during extended activity). That said they have less salt as well.

What Skratch products do (a powder you mix with water) is make me more likely to drink fluids during exercise. My personal favorite is lemon/lime. For exercise in the heat wanting to drink is important!

On a bike it’s easier to carry with water bottle cages on your bike. For hands-free carrying on a longer hike or run I wear a Camelback. Short runs I either carry a small hand held bottle (and switch hands frequently) or I’ll wear a belt with small bottles tucked in it.

The key to hydration during exercise is drink early and drink often. You may be fine riding or running for an hour without fluid. (You should always carry some though – for you and your dog: trust me on that)! You don’t go the first hour not drinking if you’re going to hike or bike for three. You shoot for drinking a certain amount per hour or half hour so it’s constantly going in and you’re doing it like it’s your job.

Plan a route that takes you past a water fountain, a Casey’s, or your car (with a cooler and cold refills waiting) if you’re going to be out for longer times.

We Made the Best Podcasts After 50 List!

AARP, the nation’s largest nonprofit, nonpartisan organization dedicated to empowering Americans 50 and older to choose how they live as they age, recently recognized the Flipping 50 podcast as one of nine best podcasts after 50.

best podcasts after 50I’m thrilled.

I’m thrilled for the guests that join me on the Flipping 50 podcast who have a message that I’ve hand-selected for the show because of the way they might positively influence listener’s lives.

I’m thrilled for listeners of the Flipping 50 podcast who have more opportunity to be inspired, educated, motivated and find a community of others who can raise their expectations about aging.

I’m thrilled for those who aren’t listening yet. Those 30 and 40-somethings will have a life of aging they look forward to and dreams that start or are fulfilled after 50 because of the examples they’ll have and the new research ahead.

Years ago I got that AARP card in the mail and couldn’t throw it away fast enough! Anyone else? I was like, yikes! way too soon! Now, I’m excited about the possibilities and their selection for best podcasts after 50!

AARP has 38 million members. That number ironically is the same number of baby boomer women. There are 25 million Gen X women right behind us. We’re powerful. Women make or influence at least 80% of all household decisions. We’re influencing the health of this world by example.

AARP and Flipping 50 are leading a revolution in the way people view, live, and love life after 50. One way I do that is through the Flipping 50 podcast.

One way you can help is to visit the podcast on iTunes. Leave a rating for the podcast if it’s been valuable for you. When you leave a rating you’re voting for best podcasts after 50 too! You’re telling iTunes and me that the content is valuable and creating more awareness for women who might be struggling to find a voice that they can know, like, and trust.

Here’s how to leave a rating for the Flipping 50 podcast:

  1. Visit the Flipping 50 podcast in iTunes
  2. Click to view in iTunes
  3. Click “ratings and reviews”
  4. Click the 5-star (yes, optimistic!) rating AND leave a comment

Another way is to download the Flipping 50 podcast on your phone and take me with you for a walk, your commute, or listen during your weight training session.

The best way to help spread our news about the best podcast after 50 selection is to share the Flipping 50 podcast with a friend (or three). Share the iTunes link of an episode that you enjoyed. Add it to your Facebook timeline (you can link right to it from iTunes episodes). Creating awareness that it’s out there, it’s for women, and it’s focused on the most frequently asked questions, the most frustrating concerns, and the most uplifting stories, is the first step.

best podcasts after 50How to share Flipping 50 with a friend:

  1. Visit the Flipping 50 podcast
  2. Click on an episode you found valuable to see it in iTunes
  3. At the far right click to get a link to share to Facebook (or Twitter). It might look like you’re buying (it’s free) but this is where you can “get link”

OR you can grab the link from your browser when you’re in iTunes and share that to your Facebook timeline too. Let someone know you’re listening and why you enjoy it. Psst, you can just share this post with friends too!

Like AARP is creating possibility for better aging for you by listening to members, the Flipping 50 podcast content comes from listening to you.

At Flipping 50 I’m about creating possibilities in your second half. By creating better health, and a stronger physical body, you create a stronger sense of self and a vehicle for your gifts shine. Flipping 50 does that by:

Forming programs & services that are accessible

Serving as an advocate in the Fitness Industry

Serving as an advocate in the marketplacetailoring quality products and services for women over 50 to live their lives to the fullest.

Affordability & Value we put into Flipping 50 products.

Flipping 50 programs and products are not the least expensive: they offer recognizable value at competitive prices. There is something available for all budgets.

Quality with every book, program, webinar, Flipping 50 podcast episode, blog, custom coaching recommendation.

Everything we do is based on sound research featuring women in midlife and beyond, and 34 years of experience, surveys and polls from our ever growing community.

AARP is a recognized leader. Flipping 50 is partnering with other recognized leaders also engaged in making aging healthier, happier, and full of possibilities. I’m grateful for making this best podcasts after 50 list and the opportunity it provides for inspiring others to a second half of life they love!

Want to join our community?

You can join our subscribers for research announcements, recipes, and special offers we only share via email. Click here

You can go to iTunes and subscribe, leave a rating, and share with a friend to create your own community talking about possibilities. Click here (or follow the links above for the specific action you want to take).

You can join me on social media too. Choose the network(s) you use:

Love Instagram?

Love YouTube?

Love Facebook?

Are you in business? Connect on LinkedIn!

Did you know? If you have a women’s organization, a corporation, and you have events where the topics of energy, productivity, focus, balance and becoming your best to make the best decisions for work, family and life are of interest? I have been speaking to audiences for 25 years. Let’s connect.

best podcast after 50Visit the Flipping 50 podcast page here at flippingfifty.com when you’re listening to any episode for the show notes that include links to resources mentioned in the show or to use special show offers and connect with guests.

Now, will you help me create content? What would you like to hear more of when you listen? Is there a guest you’d love me to interview? Do you have a story to share that will uplift our community? Do you know someone who does? Comment below with your ideas!

What other podcasts do you love to listen to? What else is on your best podcasts after 50 list? I’d love to know!

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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