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GREEN APPLE SMOOTHIE BOWL

Ingredients:

• 1 handful greens (spinach or romaine: rotate!)
• vanilla Plant or Paleo Power protein
• 1/4 cup cucumber
• 1 small green apple (Granny Smith)
• 1 kiwi, peeled
• 1-2 tsp Fiber Boost
• 1 T juice from fresh squeezed lime
• 2-3 ice cubes or frozen mango, optional
• pure filtered water

Toppings:

• raw coconut flakes
• kiwi
• pumpkin seeds

Instructions:

Add the greens, cucumber, protein and fiber, apple and kiwi to the blender. Add lime juice and enough pure water to blend (it won’t take a lot since all the ingredients have high water content). Stop and add frozen mango if you prefer it cold. Hydrating, alkalizing, liver-loving smoothie to start the day. Great for skin too! If you’re sensitive to sugars, leave out the mango and opt for the ice cubes. The healthy fat in coconut flakes and pumpkin seeds are better options than adding oil. Eat your fat from the food rather than the processed oil whenever you can.

Flip: as you get used to “green” drinks, add a stalk of celery to this green apple smoothie.

A Better Butt is More Than Vain

Its not just how good you look in those jeans. It’s injury prevention. So go ahead and indulge in those exercises that might look a little fluffy at first glance. Squats and lunges alone won’t get to these muscles and if you’re limited by knees that don’t allow squats and lunges, you can still target your gluteus medius with these seven exercises.

Flip: Strengthening the “glutes” can support your knees. If you’ve lost cartilage it won’t bring it back but strong gluteals and hips keep the knees in optimal alignment and increase stability.

Start:Try these seven exercises each with one set of 10-12 repetitions to start. You can do them daily if you’re feeling like these muscles are truly weak.

Progress:Progress to 2 sets, then to three and you can increase to 15 repetitions. Once you feel you’ve got a better butt- you’re stronger, going up stairs easier, then you can rotate the exercises and pick a few to do a several days of the week to maintain. Doing these before any other lower body exercises you do may help you wake-up some sleepy muscles.

7 Exercises for a Better Butt  

Standing Wall Press

Stand 12-14 inches from a wall if you’re using a small ball. Stay tall. Can be done with or without a ball. Position the ball midway between knee and hip.

Side stepping

Position long tubing under the arch of your feet, cross the tubing in front of you. as you hold the handles.* (see flippingfifty.com/resources)

Band Multi Direction Tap

Front side and back

Place band* above knees (see flippingfifty.com/resources)

Side Step + Monster walks with Band*

Place band above knees, shins or ankles, or around feet (see flippingfifty.com/resources)

Side lying clams position I

Perform with heels, hips, back and head against a wall. Hold briefly at the top of the lift.

Side lying clams position II

Assume the same position as clams I

Side lying hip abduction

Position yourself against a wall. Keep the heel sliding up the wall for optimal position, toe forward not up. Keep the lift only in range you feel the gluteus medius contract (too high shifts the work away from this muscle).

Motivation Flips

Strengthening the glute medius can help prevent injuries or conditions that occur when you become out of balance due to using your dominant side more. You never notice it until it’s become a problem. A balanced butt is a better butt.

You get the best of both worlds from a better butt: feeling better in those jeans andless risk that injuries will slow you down.

You Already Do Squats and Lunges?

Don’t dismiss these exercises! Even if you can do squats and lunges, occasionally going specific and focused with these can boost your booty results. Try doing these seven exercises as a functional warm up before you do a full workout that includes those big lower body exercises.

Alternately, do these better butt along with a little core in between your bigger workouts.

Two exercises not on this list could also be incorporated. Ball bridges and hamstring curls are easy-on-the-knees exercises you can add to your better butt collection.

The bottom line (pun intended) is a strong bum is important for better movement and supports knee alignment and lower back safety. So spend some time using these exercises!

Want to try a month-long better butt challenge?

Join me October 1-31, 2018!

Do a free challenge with us and post your progress weekly at the Flipping50TV Facebook page when we do Flipping 50 Fridays. You could even win a Nutribullet! Follow these rules:

1. post a screenshot of your workout tracker
2. include @nutribullet and @flipping50tv and #youstillgotitgirl in your post
3. Each time you post you increase your chance of winning a Nutribullet to make Flipping 50 easier! [maximum 1 post per day: minimum 1 post per week]
4. Posting and entries begin counting Oct 1 and end Oct 31.
5. Prior Nutribullet winners are not eligible. One Nutribullet per person.
6. 2 Nutribullet winners will be selected and announced by Nov. 3 after review of post records.

Here’s how to enter and stay eligible:

>>Join our Flipping 50 community of subscribers and get access to the challenge before October 1, 2018. I’m sharing the challenge with our subscribers this week in emails so watch your inbox! This is where I’ll keep you updated on the contest and remind you to post to win (and get a better butt)!

*For my favorite band and tubing source see flippingfifty.com/resources and choose Versa Loops (bands) and Versa Tube or Premium Versa Tube (cushioned handles). I use LIGHT in each for a combination of optimal range of motion and resistance. You may want extra light if you’re just beginning or a more challenging resistance if you’re really strong (but don’t sacrifice range of motion).

If you’re battling belly fat and or fatigue, it’s even more frustrating if you’re feeling like you’re doing everything right! Some of the best intentions can put you two steps back, however. So here’s a reminder for how to deal with the two more common complaints from students and clients. Consider this your quick guide to the best and worst exercise for belly fat and fatigue.

Let’s start with the things you want to eliminate or reduce.

The WORST exercise for belly fat and fatigue

1. Long slow endurance exercises

Once you’re over 75 minutes you start to tip the cortisol in the wrong direction. Hours a week of exercise that result in no progress or simply more and more fatigue are a glaring sign that you’re increasing stress on your body. When your body is under stress a few things are going to happen. You’ll be tired more, rarely have “real” energy though you might be lucky enough to have a little exercise high, chances are that will start to dissipate and you’ll stop having a boost of energy after.

If you’re doing too long for you:

• You’ll feel more like taking a nap.
• You may want to eat more or crave sweets.
• You may have chronic injuries or you’re getting sick more.
• If you’re libido is also in the tank and a book or bath sounds better than a romp, that’s another sign.

2. Tons of anything

Doing any exercise so frequently that there’s no recovery days can sabotage your belly fat. You’re likely already struggling with what you’re feeling and the message to “move more.” You’ve been told that America is lazy and inactive. Unfortunately, the message probably wasn’t meant for YOU. You’re potentially always on the go, and always trying to make a workout of whatever you’re doing.

Rest and recovery are missing from your workout routine. If it feels compulsive, it probably is. If you’ve ever said, I have to exercise,and you find it hard to relax or unwind otherwise, it’s time to find some balance. It can be hard at first, but it’s better to struggle with it than to totally crash and burn.

There’s another reason you want to watch negative effects of exercise. There’s a sweet spot for exercise and aging. Too little or too much can both accelerate aging.

The BEST exercise for belly fat and fatigue

1. Lifting heavy weights

That is, to your tolerance. You’ve got to know your limits, your past and current injuries, and then do what you can. But lifting heavy weights for a short time is an easy way to boost testosterone and create lean muscle without sending cortisol the wrong way.

I’m not talking about hours of mirror-hogging body builder type workouts. This is as little as 10 minutes or 20 minutes well executed twice a week. More is not better. Quality is best.

2. Short Interval Training sessions

Do them for no longer than 20-30 minutes twice a week – including warm up and cool down! These little HIITS of exercise optimize your cortisol. So make your mantra “HIIT it and quit it.” The workout mavens will have you believing that doing intervals every day is good. Watch for signs you can’t get your heart rate elevated during workouts, or you’re starting to feel those cravings again, you’re more hungry more often. That’s a sign you’re taking a good thing and turning it bad by doing too much.

To change things around eliminate the worst exercises for belly fat and fatigue and focus on the good ones.

Then take it a step further with tons of fresh veggies, adequate protein, good fats, and the right carbs at the right time. So many women in their midlife are cutting carbs, and hating life, moody, and always tired because of it. You need them, especially in peri-menopause and menopause. You’ll likely shed weigh because you start eating them! No one moves optimally with out optimal nutrition.

Support the best exercise and nutrition choices with the best rest, ultimately that’s sleep. Prioritize it. That’s first. If you think it’s not related to you’re belly fat, your wrong! Long sleepers lose weight easier and find it easier to be at optimal weight in the first place.

If you’re really suffering from fatigue it may be time to step even further back and take a rest week. See how that goes and resume based on information above if you feel better. If you don’t, take another light week. You may be happily surprised to find doing less, much less, for a short time can help you get your energy, and your waistline, back.

Other similar posts and podcast:

1. https://www.flippingfifty.com/adrenal-fatigue-and-exercise/

2. https://www.flippingfifty.com/adrenal-fatigue-exercise-and-weight-loss-success-after-50/

3. https://www.flippingfifty.com/too-tired-to-exercise-is-it-adrenal-fatigue-special-edition/

4. https://www.flippingfifty.com/cortisol-adrenalin-weight-gain-and-illness/

Click to learn more about STRONGER and the next enrollment opening.

 

Better Than Pumpkin Pie Smoothie

Ingredients:

• Vanilla Paleo Power/Plant Power or Your Whey protein 
• 8 oz unsweetened almond milk (or less depending on preference)
• 1 -2 tsp. Fiber Boost
• 2 T. pecan butter
• ½ c. organic pumpkin puree
• a few drops of alcohol-free vanilla extract
• Dash of pumpkin pie spice
• Ice to desired thickness OR 1/2 frozen banana

Instructions:

Blend in high-powered blender. (I use NutriBullet). Top with a dash of cinnamon or nutmeg.

Flip 1: substitute coconut milk for almond

Flip 2: substitute almond or cashew butter for pecan

Flip 3: stick to ice if you’re cutting fruit sugars

Flip 4: add a few drops of stevia to taste

Flip 5: make it sweet potato pie with 1/2 a roasted sweet potato for the pumpkin

Infinite options and rich vitamin A goodness.

If you want or need to build bone density, this post is for you! I’m sharing results from a recent Flipping 50 community quiz. Miss it? Take the Quiz now! It takes about 3 minutes.

How does my butt look in these jeans?

That’s the most common question and motivator!

I don’t care how old you are (my mom is 92, vanity may still trump bone density) if we’re talking about the REAL reason we all get up and exercise we want immediate gratification! If we’re not invested in looking good, we’re up for a mood or energy boost.

Fitness is a win-win. If you do what’s best for your function, the form will follow. In this case of bone density, if you do what helps prevent osteoporosis, you will also benefit from lower body fat, a better backside and toned arms.

But… if you choose options that promise to tone and tighten your bum and define your arms you may not in fact be targeting bone density.

It IS still possible to build bone density after 50. Newer supplements are showing far better results (and none of the bone-eating negative side effects of early supplements that came out in the late 90s and early 2000s). It used to be that we were only trying to slow the loss of bone. Now there’s hope and proof that increases in bone density are happening with the right exercise protocol, supplementation, and lifestyle.

Exercise to Build Bone Density

You’ve been told weight-bearing exercise is best. So you have been walking and walking, getting those 10,000 steps in.

Unfortunately, this is a start but the benefits halt after you’ve become a regular walker. Getting 10, 000 steps is not better for bone density than getting 5000. It’s the same stress repeatedly and not enough to increase benefits. It doesn’t meet what’s called a Minimal Effective Stress (MES).

This false sense of security and miscommunication about weight-bearing exercise and bone density is likely responsible for the incorrect response to the quiz question about the “best exercise to build bone density.”

The Quiz Results

49% or responders selected body weight training

Only 25% said heavy weight training

The rest were someone spilt between walking, swimming, and running.

In fact, the correct answer is heavy weight training. Using a weight you can lift 10 or fewer times has the most positive influence on bone mineral density. When you combine this type of strength training with supplementation and lifestyle habits you have the best bone supporting exercise program.

Whether you’re already lifting weights, need to start, or you hesitate because of a condition (severe osteoporosis, arthritis, or fibromyalgia for instance) don’t click away just yet. It’s not just weight training but HOW you do weight training.

Unless you’re applying adequate force to the bones they will not respond by increasing bone mineral density.  So lifting heavy weights (defined above) is best.

The Best Weight Training For You Now

When you have a special conditions, the directive becomes, lift as heavily as you safely can without injury or pain following exercise.

When you’re just beginning, you start with lighter weights and more repetitions, and progress over weeks (and actually months) to heavier weights to allow your joints and ligaments to adapt.

When you’re lifting weights but potentially going through the motions, or allowing an instructor to choose which exercises you do and how many you do, you want to heighten your own awareness and define your exercise priorities.

Your goal needs to match your protocol. If you go to the store to get food to prep for the coming week but you come home missing the ingredients necessary for the recipes you were going to make, it’s not going to accomplish your goal. The same is true when you’re exercising.

The Exercise to Build Bone Density Continuum

Simply exercising is definitely better than the couch. Weight lifting is better than not. But lifting specifically in the way that builds bone density around your “osteo zones” of the hip, spine, and wrist is best.

We begin to lose bone density (unless we’re lifting weights specifically focused on preventing loss) after bone density peaks at 30. We lose about 8-10% of total bone density every decade. We’re living longer.

So the question at some point for each of us is going to be,“How do my bones look in that x-ray?”

It’s scary to be on the receiving end of an osteoporosis diagnosis. It can instill fear about the activities you love. It can make you wonder about picking up grandchildren, skiing, biking, or golf.

You have the ability to change the way you exercise and change the way you age by doing so. It’s not a matter of choosing exercise you love or prefer if you truly want to have the greatest influence on bone density. Yoga practitioners are using studies (and they do exist) to say yoga increases bone density.

It does.

But it’s on a continuum and it’s to the left of center. It’s better than not doing yoga. And if it’s the only weight-resistance activity you’re doing you’ll see some benefit. But if you want the gold standard for benefits of bone density you need to choose weight training. 

Choose How to Build Bone Density Carefully

Body weight training will not provide the amount of resistance and load that you require to build bone density. Body weight training means pull ups, push ups, squats, and lunges with nothing more than your body weight will not help you beyond a certain point. Unfortunately, with many body weight exercises you are limited to strengthening muscles already tight (chest and front of shoulders), and unable to achieve strength for postural support from pulling exercises (can you do a pull up?), and may be a bit compromised doing hip-specific exercises (lunges and or squats).

Free weights are a step up from body weight. Provided you’re using good form going heavy many women are much STRONGER than they realize and can safely strength train at home with minimal equipment.

If you’re compromised or concerned about safety going heavy, machine weights should be a definite consideration.

Personal Opinion or Science-Backed Professional Advice?

I am a 200-hour Registered Yoga Instructor, a Pilates Reformer and Mat instructor, as well as a Medical Exercise Specialist and Certified Strength & Conditioning Specialist. I have a passion for all things movement and creating unique solutions for the unique individual I’m working with. I love yoga and I love hiking and running and swimming. They, however do not build bone density for me any more than they do for you. This post is not personal opinion getting in the way of science and results.

Resources for this post are included in my two most recent books:

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

For More on Bone Density Specifically:

Flipping 50’s Bone Health mini course

Watch the After 50 Strength Training Difference master class

For a 3-month strength training program designed for women 50+:

STRONGER (registration open until Sept 29, 2018)

Easy Exercises for Agility

So you’ve got your strength training sessions build into your week. You’re walking most days, maybe doing those intervals, and practicing that tough yoga balance pose. You’ve covered all your bases and you’re feeling pretty smug.

Hold on just a minute.

There’s something you’re missing.

I know you may be thinking, there’s more??

If you’re already squeezed for time ready to click away, don’t just yet! It doesn’t have to take more time and …. wait for it… it’s fun.

Once of the big causes of falls in later life is a loss of reaction skills. We just can’t move as quickly as we did. The same can be said for car accidents. Older adults can’t respond as well to the changes from other cars. That’s agility and reaction skills. You can boost your agility, and in doing that, boost your overall fitness.

I’ve got six easy exercises for agility you can do right now. Here’s how you plug them into your existing workout without adding more time to your workout.

• Finish your cardio sessions with one, two, or three of these for a minute each
• Insert one or two in the middle of a long walk or run
• Start or finish your weight training workouts with a few

Just shave off a few minutes of your activity. They are very much like intervals. They can be just quick little HIITs at the end of anything without causing over training.

Practice a variety of forward, backward, and lateral moves when you do them.

Be light on your feet. You want quick steps on the balls of your feet. Watch these easy exercises for agility and then try one or two after your next workout.

Ladder

Move diagonally right and left zig-zagging your way down an imaginary (or real) ladder on the ground. Your feet step in-in-out the zag the other way in-in-out and so on down the length of the ladder. I have a limestone sidewalk and I’ll do this as I go out for and come back from a run, trying to hit as many of the stones as I can with both feet.

Side Forward and Back

Imagine a ladder on the ground in front of you. Step RL forward and RL back as you then move to the next rung to your right and repeat for 12-15 feet. Then do the same starting with your left foot moving left.

Fox Trot

Move 1-2-3 and pause on that 3. Emphasize quick moves and decelerate to hold still. It makes you both accelerate to get started again and slow down with control.

Over and Back

Pick something that isn’t too high to put in the middle. You could use a fitness step. The top foot is light and the weight shifts to the foot on the ground.

Hopscotch  

To make hopscotch most effective don’t try to stay in a rhythmic execution. Instead go quick-quick-slow, or quick, quick, quick as fast as you can with good form. If you were that girl who took her time in elementary school, it’s time to move on!

Criss Cross Applesauce

That’s just plain fun to say. But, yes, it’s a good exercise for your body and your brain. Any time your limbs cross your midline it’s good for the brain. You do a little rewire of right brain and left brain. These types of exercises for agility can involve legs only or add arms.

If you do yoga you notice this kind of crossing the midline all the time. It’s part of the reason its excellent for focus and concentration. Actors and speakers will do this backstage before we go on so we can think clearly. (There are all kinds of goofy things happening backstage, trust me).

Essentially you’re doing a jumping jack and instead of bring feet together you’re crossing them. Be careful with this one.

These six easy exercises for agility will improve your fitness and your function so you can react to life better. You might just find you’re better at your favorite activities too.

Is it time you got STRONGER? It starts October 1! Before Sept 17 you can save 50% on this NEW program. Details here

 

This post covers the relationship between fasting and sleep, and my own experience regarding those topics. This post is sponsored by the good folks at Sleep Number. As always, all thoughts are my own.

Improve Your Sleep with Fasting? You Must Be Kidding!

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 set ourselves up for success (i.e., we don’t set up a binge-purge cycle). I believe in a strong nutrition foundation first before beginning on any fasting continuum. That continuum begins with at least 12 hours overnight and between meals. Many women are not doing that simple step to enhance hormone balance.

Set up a Strong Nutrition Foundation

For exercise to be successful a strong nutrition foundation has to be in place. That is, identifying what the best dietary plan is for each individual at the current point in time. 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 foundation every day. You’ll create a stronger, healthier, vibrant body, with positive and consistent daily habits. I’ll link to the Flipping 50 28-day Kickstart if you want support finding your best foundation for both exercise and exercise nutrition.

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 it. Below are the results of my experience.

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 as it relates to 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, exercise, good habits, and a dreamy bed. My Sleep Number 360 smart 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!

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.

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 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 for improvement there. I was actually more ready to go to bed, though and woke more refreshed than usual.

Fasting and Sleep

There’s not a ton of science connecting sleep and fasting. Some of the superficial information is basic. Having too large a dinner, eating too close to bedtime, or skipping dinner each 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 again.

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. 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. I programmed exercise during each fast specifically to support it and act as detox.

The third time I experienced the most psychological resistance. Though I knew I’d felt noticeably different (better) 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 definitely had noticeable results in addition to my sleep: I also reduced my coffee by 66%. [Possible connection there!] If you’re sleeping better less coffee may happen naturally. No need for the pick-me-up. I was up! I felt less bloating, though It wasn’t a complaint I had 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 aid with nothing but positive side effects, reach out for more information about the fasting mimicking diet and coaching or my Sleep Number bed and Dual Temp layer.

P.S. Curious about Fasting Mimicking Diet for you??  You’re going to want to tune in to the Flipping 50 podcast (Subscribe now: click view in iTunes and then subscribe) Tuesday Sept 18, 2018!

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

MORE on FASTING You Might Like:

Intermittent Fasting Beyond 50

Sleep Better During Menopause and Beyond

EPISODE 13 Flipping 50 TV: Fasting vs. Eating for Weight Loss