How would you like to be at Whole Foods, read a skincare label and know if it’s worth your health or worth your money in about 10 seconds?
How’s that related to hormone balancing fitness? The question is, how’s it not? Everything you put on and in you effects your endocrine system positively or negatively.
It’s more than exercise.. which is what the Flipping 50 Member box is all about. The Flipping 50 Member Box is the sponsor of this podcast.
Exercise is step one toward fitness, but when you’re not seeing or feeling results, it’s the rest of the After 50 Fitness Formula that is probably holding you back. The Flipping 50 Member boxgets you an exclusive box of best products that won’t disrupt your endocrine system, or clog you up with toxins.
It gives you the opportunity to keep buying them if you love them for much less than you’ll find anywhere else. It’s like an exclusive membership to a marketplace designed around clean health and best practices – items hard to find elsewhere you probably won’t stumble across on your own in a busy life.
It’s health right to your doorstep every month in the way of products you might never hear about or try…handpicked by me.
Maybe you’ll see today’s guest’s yummy coffee bean serum in the Flipping 50 Member box!
Trina Felber is the Creator and CEO of Primal Life Organics, a premier, all-natural skin and dental care company.
With more than 25 year’s experience as a registered nurse, Trina is your Natural Health & Beauty Nurse. Trina adds her nursing care to every product she creates to bring the body back into balance, beauty and harmony. She is the best-selling author of Beauty’s Dirty Secret and believes Balance Builds Beauty when it comes to health and wellness.
Her entrepreneurial skills and business-savvy mindset are an inspiration to women everywhere.
“It takes 26 seconds from skin into bloodstream” and goes directly throughout the body traveling to brain, heart, lungs.
Don’t be fooled: “safer” = safe with a risk.
Facebook: Primal Life Organics
A small habit 2-3 minutes a day every day will make a difference!
If this episode on how to read a skincare label was helpful, share it!
New to Chinese medicine? But so done with hot flashes, night sweats, and insomnia? Then you’re in for a treat and you can join me while I get schooled on the benefits of Chinese medicine for menopause symptoms.
“What if you were center of your own world?”
Brodie Welch, L.Ac., M.S.O.M. is a transformational coach, Licensed Acupuncturist, board-certified herbalist, and holistic health educator. She’s at the confluence of the health and personal evolution.
She’s the creator and host of A Healthy Curiosity: the podcast that explores what it takes to be well in a busy world.
A lifelong student of consciousness, Brodie has been practicing meditation, yoga, and qi gong for over twenty years. She holds teaching certifications in each of these disciplines.
Brodie synthesizes ancient biohacking techniques from Chinese Medicine, Ayurveda, and yoga with the latest health research. She helps self-aware, high-achieving women break the cycle of stress, overwhelm, and self-sabotage. Ultimately, they can enjoy the lives they’re working so hard to create, and live into their potential.
“Where are you investing your time & energy that don’t give you R.O.I?”
Other episodes you might like:
If you encourage healthy habits in those around you, change is easier for you. You’re now entering the no nag zone. My guest on this episode addresses the way to reduce your own resistance to change by getting others in your environment on board too. What if without criticism or nagging you could relay the message that would move someone literally?
Fiachra “Figs” O’Sullivan, is the Founder and Chief Empathy Officer at Empathi, which provides step-by-step guidance for couples and individuals who care about their relationships. He is a Licensed Marriage and Family Therapist, who is certified in Emotionally Focused Therapy for Couples and individuals.
I dedicated this entire episode to our Flipping 50 community members’ most popular response when I asked what they’d like to know if they had the chance to talk with a relationship therapist.
If you can effectively reduce your external resistance to change (we all resist) by effectively learning to encourage healthy habits in others in your immediate environment, you will be more successful. The relationship will be more successful.
How do you encourage healthy habits without nagging?
“I’m not a fan of feedback being very valuable in a relationship.”
“The number 1 key to happiness: Quality of relationship with significant other.”
And if you want to go deeper:
Whether it’s private clients, Flipping 50 community members in the 28 Day Kickstart or the After 50 Fitness Formula for Women, or Fit-U, a common struggle I hear is this one. It’s most related to food and eating choices. So if food is a “I cook this for me, and that for them” experience you’ve already got tons more resistance to change.
Another area women wish they could encourage healthy habits is sleep. Whether you share a bedroom with your significant other or not (don’t be surprised, as the awareness importance of sleep has gone up, many of our tribe sleep separately from their loves!) snoring or sleep apnea issues hint of other health problems.
Curious?! Are you living and loving someone with an equal desire to be active and healthy?
Make it delicious to eat better with a smoothie full of higher quality protein & fiber. It’s a great first step.
My guest Tracy today started running at 45. She is hooked. She has done 5 marathons in a year. Where can you catch that?
She didn’t start running until around age 45. She have watched her parents be very active in triathlon for the last 30 years. Both doing Kona multiple times and her dad earning 1st place at age 66 in Kona.
She always admired their activity but just didn’t catch the “bug” myself until my 40s. As a nurse, she started paying attention to the health of those that stayed active versus those that lived a sedentary life.
Her love for running came at age 45 running approximately 5 half marathons a year. At age 48, I did my first sprint triathlon with her mom (who just did Machu Picchu at age 70). She did 5 more sprints over the next year and decided that at 50 she would run my first full marathon as well as train for her first half Ironman.
She learned from watching her parents that age truly is just a number and not an excuse not to be active. Trying to navigate through menopause, she can’t image not having swim, bike, run as my “therapy”. I definitely feel it has saved me at times during the highs and lows of hormonal changes.
Are you inspired?
Are you too an inspiration? I’d love to hear from you!
What If You Could End Dieting Hell?
This episode is all about getting off that diet you’re on or thinking about trying next. Yeah, I know you’re out there.
But first I need to let you know this episode is sponsored by STRONGER I, the 8-week early fall strength training program created for women in perimenopause, menopause, and postmenopause launching right now.
The doors are not only open…but if you’re listening to this before July 25 you can get in at 50% off during the
Can You End Dieting Hell Once and For All?
Michelle Melendez is the creator of the Live in a Body You Love 90-program and Hawaii Retreat and author “End Dieting Hell: How to find peace with your body and lose weight.” She has lead thousands of live and online fitness classes and has helped women around the world understand and release their emotional addiction to being overweight.
First, that’s a strong statement… “emotional addiction to being overweight.”
Say more about that.
Other questions we answered in this episode:
Get the Book: End Dieting Hell
Connect with Michelle online:
Please leave a rating in iTunes! It really helps!
What retirement looks like is up to you. At least if you’ve given it the planning health, wellness, and financial security to do it. Retirement for today’s guest involves a lot of swimming, biking, and running. She rode 100 miles last week in preparation for two races this weekend.
My Inspiring Flipping 50 guest today is Shirley King.
She started getting into racing at age 59 after teaching swim lessons to adults out in New York where I recently moved in 2003, Several of my students were signed up for Ironman Lake Placid. I became curious about all the different races around the area. At the time, I was in Masters Swimming but they didn’t have that there.
Since she was a child she loved activity so through the years she would try different things. She always looked for some way to be healthy and of course watch my weight. It was difficult when my kids were young to get much exercise unless I walked in the evening. But as they grew she wanted more.
After 50 she was free more to pursue more activity so started running some and was in Race for the Cure and a few other short races. She moved around to different states and always met women like herself who were active and liked some adventure. It wasn’t until 2005 that she really focused on triathlons. They were so much fun and she liked the challenges.
For so many retirement looks like slowing down, maybe traveling, but for a few it may be the first time they get to explore being an athlete.
“Each year my goal was to get stronger and faster than the year before. As I aged I found I could keep up with beginners and my own age group. Each 5 years or so, I would get a bit slower but still focused on doing my best. I’m still trying hard at what I love and try not to come in last in a race. I’m so happy to see more women trying a sport even though they may not like how they look or how much they weigh. Everyone can do something and feel accomplished doing it.”
So now it’s up to you and what your retirement looks like.
If you suffer from chronic fatigue, thyroid issues, and specifically Hashimoto’s then this is your episode. My guest is an expert, she’s helped herself and as a chiropractor and strength expert she supports may women looking to beat fatigue with exercise.
Yet, your exercise could actually be causing or contributing to your problem. To beat fatigue not buy more of it, Dr. Emily Kiberd shares the what and why of an exercise solution. Much of what she shares comes from her program Thyroid Strong.
Dr. Kiberd is Founder of Urban Wellness Clinic in Manahttan, New York and Creator of Thyroid Strong and Dr Emily Kiberd has seen thousands of women over the last 12 years in practice. She helps women with Hashimoto’s beat fatigue with simple sustainable exercises to help heal their joints and thyroid. With her program Thyroid Strong, women get back to what they love, FASTER.
For Dr. Kiberd’s free gift,
“3 things NOT TO DO in your workout if you have Hashimoto’s and WHAT TO DO instead!”
Please leave a rating in iTunes! It really helps! Here’s How:
Did you miss it? LAST CHANCE to enroll before membership access closes until January (and rates increase) The Flipping 50 Membership is your virtual gym just waiting. (Ideal candidates have completed a Flipping 50 Premium Program or private coaching).
We’re launching Cafe 2.0 … at 1.0 rates.. and it’s all over today so don’t miss it!
What’s the science behind upper arm toning exercises? How do you get tone or get it back after 50? It’s all in this episode.
Say goodbye to bat wings, bingo arms and the second wave good bye! I’m sharing 10 upper arm exercises that you can do at home. Inevitably, one of more of these may not work for you for one reason or another. You’ll still have plenty of options for creating a workout that won’t bore you and will keep those muscles guessing.
Get your cheatsheet and you can always have these exercises at the ready!
[Watch the video any time for quick how-to set up and perform each]
You can get the cheat sheet too for details on the exercises and what else you need to truly get toned upper arms. Just enter your name and best email. Check your spam or trash if you don’t see an email from flippingfifty.com within a few minutes of signing up below.
Q: I’ve lost 40, 50 or 100 pounds and I have loose skin. How can I tone that?
Q: Can I do upper arm exercises on alternate days I do other weights?
Q: I have upper arm cellulite even though I have tone. Are there upper arm exercises that help that?
It is somewhat genetic
It is tied to decreasing estrogen that leads to decreased circulation.
The solution to increased circulation is move them!
Arm-centric cardio exercise (you know I love boxing, and swimming, even non-cardio yoga- provided you’re doing down dog and transitioning using your upper body) will help.
Don’t forget strength training. It should be on the top of your list. In addition to decreasing estrogen, you’ve got decreasing testosterone, causing muscle to evacuate the premises. So you need to stimulate that muscle at least twice a week in a way that fatigues it so you’ll regain some lean muscle and help boot flabby fat from running the show.
Combine upper body focused cardio with strength training options I mention and you’ll have the best exercise approach.
For the details on how to get started with the right weight, sets, and reps grab the cheat sheet at flippingfifty.com/10armex because in it I tell you how to choose for where you are right now, and then give you a page to create and record your own workout plan. Seriously, start it right now and you’ll have arms of envy in 6-8 weeks.
In the cheat sheet I also share the importance of nutrition and a few habits that will help. The biggest thing though is remembering:
You do have to focus on metabolism boosting exercises… that is those that cause you to reach muscular fatigue. Not just overall body fatigue we know of as tired and losing form.
You do want and need functional types of exercises but if you’re not also really taxing muscle to change muscle you’re doing less for metabolism than you could be – and that metabolic boost will help your arm tone and definition.
If you want healthy body composition (less body fat and more lean muscle tissue) and you’re post menopause, sprint intervals are proven to get you there.
Visceral body fat, especially, is correlated with increased risk of heart disease. If you want to maintain your health as you age, this lesser prescribed activity may be your ticket.
You’ll want to read/listen to this.
In fact, you may think after hearing this episode sprints are your one stop shop for fitness.
There’s proof that short sprints (really short) followed by short recovery can boost muscle mass (RARELY heard of during other cardio exercise more often associated with muscle losses).
The protocol for the study published in the Journal of European Applied Physiology in April 2019 was done on post menopausal subjects was 8-second sprints alternated with 12-second light pedaling for 20 minutes.
There was 8 minutes of light pedaling before and 8 minutes of light pedaling after the intervals for a total of 36 minute exercise sessions.
I’m inserting a video of me toward the end of this workout. You’ll see what I liken to the “ugly cry” aka the ugly workout in the Arizona heat. Because this requires a lot of control I do it on a trainer as opposed to outdoors. A stationary gym bike does not give you the same control. If you’re using bikes at the gym try to get on a spinning bike.
FYI, a trainer to put your bike on at home is around $300. You could spend more but you don’t need to and you can probably find someone selling theirs. A Wahoo trainer for the serious cyclist is about $1200. Again.. it’s up to you! For post menopause body composition, it’s about your intensity and that is not defined by the tool you use.
Subjects did this 3x per week for 8 weeks. It seems SIT = sprint interval training might be replacing HIIT for optimal changes for one big reason. It’s not just about the fat burning effect of intervals that’s been the sex appeal of High Intensity Interval Training for years.
The increase in muscle mass after 8 hours (total interval time during the 2 month study) of sprinting is higher even than that of effect of strength training shown to increase muscle by 40 g per hour.
Don’t forfeit your strength training just yet though.
With the strength and stamina provided by weight training you’ll be able to take the intensity of those sprint intervals up a notch for better results. You’ll also be reducing your risk of injury.
To further reduce injury risk, perform intervals only on exercise modes you’re already:
The bottom line on muscle mass is related specifically to a type of muscle called Fast Twitch muscle fibers. I have done several media appearances about this topic. I’ve included a few videos below. [Subscribe to my YouTube channel to see new and newsworthy videos right away].
In addition to sprint interval training and strength training (heavy or moderate weight with power being most effective), make sure your vitamin D levels are adequate. Vitamin D supports growth in fast twitch muscle fibers.
For information about ordering your own tests of your nutrition status, you can find the labs I use here. [Use Flipping50now for a crazy special –at the time of this post for $200 off the Elite Athlete panel. Other visitors, you can use Flipping50 for $20 off your first order of any kind. Click the links to the right to learn more about how the specific labs will help you.
Post menopause body composition is controllable. But it’s not the old eat less, exercise more equation. There’s both more to that and less – namely potentially, less exercise. The right exercise makes far more difference than more of the wrong exercise.
Did You Get the Core Challenge, Yet?
Click the image and you’ll find the place to add your best email address (take your time and get the spelling right so it reaches you!) and get the cheat sheet download immediately! plus a short podcast explaining the importance of the right (and not the wrong!) core exercises!
Join the Flipping 50 Café for exclusive insider tips, master classes, coaching time with me, recipes in the Flipping 50 lifestyle, monthly challenges, workouts, how to, and ….we’re rolling out mini courses to organize content into just what you need right now. I’ll be blogging about it too! I can’t wait to see you inside!
Mindset shifts are a must if you’re pursuing better fitness during menopause or after. You had socialization and conditioning that influenced you heavily at a time when, well, you were easily influenced.
You potentially buried yourself between then and now under the business of life. My students and clients tell me that they were busy in their careers and or families, not eating all that well, not finding time for exercise, and not feeling they needed it. I say that because as women sometimes we equate the need for exercise with the need to lose weight or get rid of calories or find ourselves more desirable.
Really buying into exercise as a lifestyle- the kind of exercise very different from your 20’s and 30’s – about hormone balancing not burning calories, or fat, or basically in other words, you, requires a shift from the “others” oriented moms we watched.
A midlife woman under stress responds quite differently to “more exercise, less food.” In fact, she is likely to slow her metabolism to a crawl and threaten her energy with adrenal fatigue if she does that for long.
“You really have to make up your mindset.”
It’s going to take some mindset shifts to rid yourself of those decades-old thoughts. I’ve got them right here in this post. First though before I dive in I want to begin letting you, my podcast listeners know that the Flipping 50 Café is the sponsor of this podcast and right now is the time to jump before the rate go up in July. The sooner you’re in the better your rate. Some of our founding members are in at the lowest rates and they’ll stay right there – grandfathered in –because I so appreciate them!
We listened. I know that navigating that was once easy, gets challenging with more content. So we’ve organized it with this in mind. We’ve revamped our platform and curated mini courses in 8 areas that our members tell us are the hottest sources of frustration:
I’m going to share a little sneak peek of the Cafe members area. I’ll link to a video of the Café behind the scenes … though I won’t let you see the dozens of workout videos, and the How-to library, or the actual challenges in fairness to our Café members!
Enough about the Café, I could go on and on about that… let’s talk mindset shifts. (Much of the research about mindset was relayed in a book perfect for parents, coaches, and teachers in Mindset, by Carol S. Dweck)
Fixed mindset says…“I’m bad at that.”
Growth mindset says…”I don’t know if I’m good or bad, I’ve never really put in much effort at it. But I know women who didn’t start running until they were 46 or doing triathlons until they were 60.
Fixed mindset says…”I used to be good at that. I don’t know what happened.”
Growth mindset says…”I really just had a certain level of success naturally and never put any work into getting better. I think it’s time to try again.”
Fixed mindset says…”I just don’t have time to do this right now. It’s too much to add to my plate.”
Growth mindset says…”I am busy for sure. And because of it I need this more than ever. I’m going to reach down deep and find something else to give up or say no to so I have time to take this step.”
Fixed mindset says…”If I don’t lose weight this will be another failure.”
Growth mindset says…”No matter if I lose weight or not I know learning the right way to do this will make me happier and healthier right now.”
Fixed mindset says…”I’m getting older, it makes sense I’m slowing down and gaining weight.”
Growth mindset says…”I don’t have to be a victim of age unless I chose not to workout and eat smarter to compensate.” It’s what Michael Jordan did. It’s possible for anyone.
Have you noticed that those naturally talented who didn’t work for it have faded? No one hears about them or remembers them.
My client Jennifer hasn’t gotten to the pinnacle of her own fitness destination yet (I doubt she ever will- she keeps getting inspired to set new goals!). But when she posts people love it. She isn’t thin, winning, but she is OUT there.
My friend Susan, couldn’t swim when she registered for her first Ironman. She made it out of the water with 30 seconds to spare after swimming from kayak to kayak. Once it’s over no one looks at the time. She’s DNF’d many times in triathlons because she panicked in the water. She’s got tons of followers and she’s a sponsored athlete. Why? Because we like her spirit.
We like fighters. We like persistence. Sometimes we like it better than poor winners.
Do you remember the Nancy Kerrigan story, tennis star John McEnroe, or coach Bobby Knight? Those were memorable, for sure, but what kind of emotion do they evoke in you? Not likely as positive. They don’t inspire.
But it’s interesting that we might hold ourselves accountable to different standards than the ones we love in others.
Mindset shifts are sometimes far harder than going for a walk. But when you can make them you will change everything. Not just your fitness, but your life. You can convert from fixed to growth mindset.
Both Jennifer and Susan have been prior guests on Flipping 50 podcast.