Recent studies (since 2019) provide more clues about the effects of hormones on muscle:The ability to build itThe loss of itPlus, in this episode I provide suggestions on what to do that is also noted by science as proven protocols.Study 1Treating women post menopause with either a placebo or estradiol, the estradiol subjects increased their […]
Effects of Hormones on Muscle : 4 Recent Studies Read More »
Welcome to this episode, and this movement of ageism dismantled. How does it show up? Are you more ageist than you think? A recent solo podcast I did on this topic got a lot of attention. In our own Flipping 50 membership I regularly spot women being ageist in reference to themselves. This episode is about helping
Think You’re Too Old? Ageism Dismantled with Ashton Applewhite Read More »
Want to increase your metabolism? Or at least ensure it doesn’t slow? Strength training increases the size and the density of your lean muscle mass. Muscle mass requires more energy than fat, so your energy expenditure or caloric burn goes up for every activity – even sleep. Exercising of course burns more calories while you’re
How Does STRENGTH TRAINING Increase Your Metabolism? Read More »
What midlife fitness changes do the pros make? Today I’m talking to a fitness industry leader about how she’s embraced each decade, while running a business, in fact doing a lot of pivoting as we all have. When you’re an influencer and leader of many, in the spotlight in many ways, busy and then some, how
A Fitness Industry Leader’s Midlife Fitness Changes: Now and Then Read More »
If you’ve been a long-time listener, and you’ve heard episodes discussing hormones, and hormone therapy options to fix your hormones stay put because you haven’t heard this.No one has talked about this on Flipping 50 before. In all the episodes I’ve discussed and similar discussions about micronutrients I’ve had with clients, it’s never come up
It Takes MORE Than Hormones To Fix Your Hormones Read More »
I’ve been asked frequently if I still do private coaching sessions. The answer is I do. I’m reframing how though. I’ve had to guard my time to start, grow and manage a team where we not only offer the first and only exclusively made-for-menopause fitness membership in the world, I train trainers and health coaches so
If You Were My Coaching Client, Here’s What I’d Ask… | Ask the Health Coach Read More »
Looking for a motivation source? Many listeners ask me, how do you stay motivated to exercise? Meaning, not me, but for them. If you’re asking the same, today’s podcasts offers an unlikely motivation source. It’s certainly not my usual answer. I’d offer something like choosing an activity you love, starting with just 5 or 10 minutes, and
The Most Unsuspecting Motivation Source | C60 30-Day Follow Up Read More »
Strength training sessions for menopause optimization are different. They’re different than you’ve ever done in your life, different than a man of your same age. But repeatedly this question comes up, so I’m paying tribute to it again. Because if we get it wrong we risk losing the benefits we’re really after from strength training
How Long Should Strength Training Sessions for Menopause Be? | ASK the EXPERT Q and A Read More »
Eating disorder recovery may not be top-of-mind. But you’d be surprised at the percent of midlife women triggered into eating disruption again or for the first time. In this episode we discuss so much more than recovery and truly define what is eating disorder, what is disordered vs emotional eating. For every woman nurturing herself or
Why Eating Disorder Recovery Fails | Women Over 50 Read More »
When you redefine aging for yourself, you may have to swim upstream. There will be resistance: your own as well as others. Having always had certain examples of aging, and a few examples unique to it, to redefine aging you’ll first have to imagine it.What do you see? If you’re in a certain relationship or
How to Redefine Aging | Mindset Shifts with Natalie Jill Read More »
Shoulder
Circumference outside of both arms, at the armpit
Right Triceps
Halfway btwn shoulder & elbow, arm extended.
Hips
Find the widest point of girth at the hips
Right Thigh
Standing with weight on both legs, measure halfway between knee cap and hip flexor
Right Calf
Standing with weight on both legs, find the largest point of calf.
Chest
Measure from the rib cage just under breasts at bra line
Waist
At the belly button/umbilicus
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