Fatigue-fighting Exercise Solutions: Episode 20

In today’s episode, I answer Esther’s question about “everything” and focus on helping her start exercise even though she is already feeling tired.     

Minute Made Meals

In addition to fatigue fighting exercise, you want to also look at nutrition. Two things you want to consider that lead to optimal health and fitness:

1. Micronutrients
2. Macronutrients

Even if everything you eat is “healthy” and balanced, it is almost impossible to eat enough to get all of the necessary micronutrients. Tests of the “healthiest” diets and lifestyles show it would take 21,000-27,000 calories to do that. (That, is not a suggestion!) Think of your body as a machine… if you don’t have all the parts, then things won’t work properly. For you, that potentially includes weight loss, or things that impact weight loss, like stress management and sleep. According to dozens of functional doctors and nutritionists I’ve interviewed, a high-quality multivitamin tops the list of supplements many women need. Reach out to me if you think you could be Micronutrient Deficient, and we’ll do a quick lifestyle assessment.

Top most-recommended supplements based on our needs right now:

• Multivitamin
• Omega 3
• Vitamin D
• Magnesium
• Probiotic (to support good gut health)
• Digestive enzyme (to boost digestion and absorption of what you eat)

If you regularly listen to Flipping Fifty Podcasts, you know as well as I do that doctors who specialize in needs of midlife women are all on the same page. The research will tell you why! Macronutrients are those foods you put on your plate or in a bowl. Protein does you the most good eaten around the clock in specific quantities at meals.  The right type of carbohydrates at your evening meal help you to relax and to sleep, and may even help you to lose weight. Fat is your ally so be sure to include it in every meal. Fatigue can be a sign of a lot of things, but is often tied to diet, including too few carbs or too little protein. It is a myth that “healthy food” means the same to all of us. You are unique, and so are your needs, but keep the following in mind: Protein 25-30 at breakfast (a little higher even), lunch, and dinner

• Carbohydrates in a 1-2-3 servings at breakfast, lunch, and dinner
• Invite healthy fat to each meal

 

Muscles in Minutes

  I designed three super short segments for anyone just getting started, and then to progress by repeating or increasing the number of sets. See the notes at the bottom and follow along with me on the show (Episode 20).  You’ll see how simple they are!

Cardio Start

• March in place
• March and add a tap
• March and add a knee lift
• Lift a knee
• Side step
• Side step with a hamstring curl
• Side step with a single singe double
• Plant feet and reach across
• Turn to boxing jab
• Jab, jab, jab, cross

Mobility

• Chair leg up rotation
• Plank Leg lift
• Down Dog walk out and up
• Bridge roll up and down and core roll up and down
• Side stretch (legs to the side)

Strength

• Squat
• Bent-over row
• Chest press
• Single-leg squat – elevated leg
• Triceps
• Biceps
• Bridge – ball on the floor
• Plank

How to Use These Flipping 50 Fatigue Fighting Exercise Segments Shown Today:

• Cardio can warm you up for strength or become your intervals
• Mobility can be done daily (especially those you notice you need the most!)
• Strength… two or three times a week… schedule it right now!
• Plan 48 -72 hours between strength workouts.
• First two weeks: 1 set of 15 reps of all exercises Monday and Thursday
• Second two weeks: 2 sets of 15 reps of all exercises Monday and Thursday
• Weeks five and six: 3 sets of 15 reps of all exercises Monday and Thursday

Key Flip of the day:

Just start. Be successful by adding just a little exercise, then progress from there.   Remember you can get your Muscles in Minutes guide at flipping50tv.com.  You will see 20 exercises (and over 40 photos) and learn how to put them together to start flipping 50 today!  Just send me your biggest challenge for a possible question on Flipping 50 TV and it’s yours free!