In today’s episode I answer Esther’s question about “everything” and focused on helping her start exercise when she is already tired all the time.
Minute Made Meals
Two things you want to consider when it comes to your eating for fatigue-fighting exercise that leads to optimal health and fitness:
Even if everything you eat is “healthy” for you, it’s it’s almost impossible to eat enough to get all of the micronutrients even through the most balanced diet. Tests of the “healthiest” diets and lifestyles show it would take 21-27,000 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 be working properly. For you that potentially includes weight loss or things that impact weight loss like stress management and sleep. A high-quality multivitamin tops this list of supplements many women need according to dozens of functional doctors and nutritionists I’ve interviewed. 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:
- Omega 3
- Vitamin D
- Probiotic (to support good gut health)
- Digestive enzyme (to boost digestion and absorption of what you eat)
If you regularly listen to Flipping 50 podcasts you know as well as I do that doctors who specialize 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 the bowl. Protein does you the most good taken in around the clock in specific quantities at meals.
The right type of carbohydrates at your evening meal help you relax, sleep, and may help you 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, including too few carbs or too little protein, and is usually tied to diet somehow. The myth is that “healthy foods” means the same to all of us. You’re unique and so are your needs with 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 fat to each meal
Muscles in Minutes
I designed three super short segments for anyone getting started to use now, 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 to start for yourself.
- 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
- 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)
- Bent Over Row
- Chest Press
- Single Leg Squat – elevated leg
- Bridge – ball on the floor
How to Use These Flipping 50 Exercise Segments Shown Today:
- Cardio can warm you up for strength or become your intervals or easy day
- Mobility can be done daily (especially those that you notice you need most!)
- Strength… two or three times a week… schedule it right now!
- Plan 48 -72 hours between strength workouts.
- First two weeks: 1 set 15 reps of all exercises Monday and Thurs
- 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
Remember you can get your Muscles in Minutes guide at flipping50tv.com and to see 20 exercises (and over 40 photos) and 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!