You’ve heard this your whole life: practice makes perfect. You may have also heard the carefully corrected version: perfect practice makes perfect. You’re always practicing something and it’s either something you consciously choose taking you in a direction you consciously want to go or it’s a habit you’re repeating that keeps you from what you really want.

 

Throughout this series and the eight episodes before this one you’ve been hearing about vibrational energy and whole brain state. You’ve heard exercises to help you dump stress and get into a place where you can respond instead of reacting to your surroundings. Today is about putting into practice more of the small things that will help you zero in on your most ideal state of energy.

 

Getting good at practicing the right things is a fast way to boost your energy.

 

Key points in this episode:

Life, essentially is practice

You are always practicing something: Daily routines, Daily thought patterns

Its called practice not perfection

 

Something to think about:

If you hesitate to start a new habit because of confusion about options – which is easy to do with dietary advice and fitness advice – try this rethink: what if there was more than one right answer? The point is not to find a perfect absolute, but to find a consistent pattern of getting better. There are many people who exercise regularly. They don’t all do it the same. The beauty of the practice of a routine providing some benefits is the point. You need to commit to a path to be able to apply practice makes perfect.

 

You don’t however have to stay on that path. You can change your mind. You can take a right or left turn or a u-turn and practice another set of habits. As long as you are moving forward you’re able to apply practice makes perfect. Otherwise you’re simply practicing what you’re already got and attracting more of that to you.

 

In our last episode 10 of this summer energy series we focus on how to solve the reason of the symptoms NOW and avoid disease later. It’s a two-for-one!

 

Subscribe on iTunesso you can listen while you walk or commute

This series has been brought to you by Flipping 50 and my guest Christy Mattoon. Reach out to her at Christy@mindrewire.comto book a 30-minute session with her if you want to go deeper.

MindRewire.com

Link to prior episodes in this series: 

Instant Energy

Cross Train Your Brain

Affirmations for Energy

Stop Energy Sucking Habits

Reduce Anxiety Now

Boost Energy with Hydration

Dump Stress

Stay Calm

Last episode covered how to dump stress that’s likely to keep you wired and in reaction mode. Today it’s about how to Pray, Say, and Stay Calm so you can respond. There will be storms. Things will happen beyond your control and if you can stay calm and choose how you respond you’ll be more likely to maintain high energy in spite of your environment or situation.

This episode will help you reduce stress and anxiety even when there’s chaos in life due to temporary or chronic situations. You’ll recall other episodes in this series to apply the content today. Remember how to use your thoughts to evoke the feelings you want to experience in your body. Stay calm with the right image and vision. You have control over your thoughts which influence your feelings.

Feelings of depression or anxiety aren’t feelings you have to allow to stay. You can stay calm in response to any situation that arises, putting you in control and at lower health risk.

Christy’s main points about how to stay calm in this episode:

  • We were thought to prays with words
  • Words are powerful
  • Praying in fear + low neurochemicals
  • Effective praying word + feeling

Three components of prayer stay calm:

  • Confess
  • Fervent
  • Righteous

The key quote from today to control your ability to stay calm:

“Think your feeling.”

Next up in part nine of our summer energy series is practicing the right thing… we’re always practicing – is it the right thing? You’ll take the lessons from this episode further.

Subscribe on iTunes so you can listen while you walk or commute

This series has been brought to you by Flipping 50 and my guest Christy Mattoon. Reach out to her at Christy@mindrewire.com to book a 30-minute session with her if you want to go deeper.

MindRewire.com

Link to prior episodes in this series: 

Instant Energy

Cross Train Your Brain

Affirmations for Energy

Stop Energy Sucking Habits

Reduce Anxiety Now

Boost Energy with Hydration

Dump Stress

In our last episode in this series, episode 6, Christy Mattoon talked about hydration and the importance of water for energy. Today is about how to dump stress. We’re looking to arrest the energy-robbing thieves you may not know exist. This is not the obvious stressors like a fight you had with someone or the nagging to-do list kind of stress.

How do you dump stress you don’t even know is there? Christy covers some concepts in this episode:

Every thought creates your future.

There are two ways to set up for more energy every day.

One is a PM dump. The other is an AM start. This goes back to episode 2 and it’s about asking what you want to feel. It’s about getting into that whole brain state.

As you get ready for bed think back through the day. What events happens along each hour, morning, afternoon, and night? Cross your ankles and wrists. You might fall asleep like this or just be at peace while you contemplate the day.

You’re about to dump stress by way of desynchronizing your system. In other words you’re able to block negative thoughts and replace them by consciously thinking through them and creating the whole brain state.

To dump stress in this way is a passive action. You’re simply thinking it through. You have the power to change your body’s energy with your thoughts. Whatever happened today happened but if you consciously want to keep it from negatively affecting you, it’s possible. You can also begin proactively in the morning to control what you want to happen and how you’ll respond to it today.

On the next episode we’re going to discuss almost the opposite of dumping stress:how to stay calm in the storm. When it’s dumping on you, what can you do?

Subscribe on iTunesso you can listen while you walk or commute

This series has been brought to you by Flipping 50 and my guest Christy Mattoon. Reach out to her at Christy@mindrewire.comto book a 30-minute session with her if you want to go deeper.

MindRewire.com

Link to prior episodes in this series: 

Instant Energy

Cross Train Your Brain

Affirmations for Energy

Stop Energy Sucking Habits

Reduce Anxiety Now

Boost Energy with Hydration

It’s easy, economical and imperative that you boost energy with hydration. Your body and every cell in it requires water to function optimally. This is so simple yet, so many struggle with getting enough water in daily. They forget, or got busy, or worry about that creating a need to use a restroom being inconvenient to the busy lives we lead.

Today’s episode is about so much more than just hydration for the support of digestion, elimination, and perspiration. We’re diving into more than the need you have to replace lost water from urine, feces, and sweat. Those are there and no less important. But there is more, so much more.

  • Water holds energy
  • Water is a conductor – and not just for electricity
  • You can use your affirmations and pure water
  • Pure filtered water makes a difference
  • Incongruence in the brain and the body blocks energy – optimal hydration helps

I’m linking to a previous Flipping 50 episodethat I did with Robyn Openshaw about her newest book, Vibe. Recall from Robyn’s podcast that everything is energy. What you eat and drink has an energetic property that can elevate or plummet your own energy. Water is included

Christy mentioned Dr. Masuru Emoto’s water experiment. There is proof there that everything is energy. Positive and negative emotions elicited different crystallization in water. What then could your positive and negative thoughts about water you drink have on you? The experiment also tested different types of water: holy water, distilled water, and found dramatic difference between them. Pure filtered water is the best way to boost energy with hydration. It matters.

You have a vibration. Words have a vibration. Water has a vibration. Combine them in a positive way and again without lifting a finger you can raise your energy.

Resources mentioned:

The Water Experiment video 

Coming in part 7 of this energy series:hidden sources of stress that act as energy thieves

Subscribe on iTunes so you can listen while you walk or commute

This series has been brought to you by Flipping 50 and my guest Christy Mattoon. Reach out to her at Christy@mindrewire.comto book a 30-minute session with her if you want to go deeper.

MindRewire.com

Link to prior episodes in this series: 

Instant Energy

Cross Train Your Brain

Affirmations for Energy

Stop Energy Sucking Habits

Reduce Anxiety Now 

Never before in history has there been so many cases of anxiety as right now. This episode is all about how to reduce anxiety now. Women are more susceptible than men.

Imagine a situation when you experienced anxiety. For many people that would be maybe a public speaking experience, or a presentation with an outcome riding on it. Maybe it was a relationship conflict that resulted in confrontation. Driving in significant traffic can bring on anxiety. Try to put yourself in the place where you experienced anxiety.

Change your word association with the feeling you have right now.

Go from “I’m nervous” to “I’m excited.”

The difference is significant in effect on your energy. Even changing the internal message you have can reduce anxiety now.

Notice where anxiety started. (Even as you imagine this and you’re not actually in the moment you can do this).

Christy discusses how to reduce anxiety now with:

  • Breath work
  • Recalling that superhero power
  • Catching it so that it can’t build up

Conscious breathing can impact the physical body and the brain both to reduce anxiety now. Natural reactions to the state of anxiety are tension and shallow breathing. Catch yourself doing in and use your breath to oxygenate the body fully with deep breathing, slow conscious inhales, a slight hold, and a steady exhale. You can fill the lower lobes of your lungs this way which provides more oxygen both to your brain and to the extremities so that you can relax. 

Christy has additional information about how to reduce anxiety now with practices you can use:

  • Morning routine
  • Every hour
  • Nighttime

So that in 21 days it will be gone.

If you’ve tried the breathing exercise, drop a comment in the show notes and let us know if you felt an immediate difference.

On the next episode in this series: more reasons why water really is the easiest, most economical health practice

Subscribe on iTunes so you can listen while you walk or commute

This series has been brought to you by Flipping 50 and my guest Christy Mattoon. Reach out to her at Christy@mindrewire.com to book a 30-minute session with her if you want to go deeper.

MindRewire.com

Links to prior episodes in this series: 

Instant Energy

Cross Train Your Brain

Affirmations for Energy

Stop Energy Sucking Habits

Stop your energy sucking habits for a fast track to more energy. While it’s easy to dwell on how to get more energy, some could be just waiting for you when you release the habits that rob you of energy that’s rightfully yours. We’re creatures of habit and we’re easily attracted to instant gratification that soothes us that can often backfire. Today we talk about how to stop energy sucking habits in a way that can both give you instant soothing and energy, andsustainable energy.

What we cover in this episode:

  • How to become aware of both what you’re doing and not doing
  • Become aware of the thing and stop
  • Tap into your energy and assess how you feel
  • Assess a different way to do it
  • Find what you want: think it and see it
  • Get into your superhero pose

In doing this exercise to stop energy sucking habits you create a different chemical composition in your brain. Part of the reason you can get stuck in a cycle of negative habits is the brain chemistry you currently have is causing you to default.

If you’ve ever been injured or needed a physical therapist, you generally have to retrain your brain so your body will move differently. You’ve had a faulty pattern of movement that caused injury or you may find a faulty pattern due to pain. You have physical therapy so you can create a new pattern.

Mentally changing the way you work is possible too. That’s what you’re doing in order to leave an old negative habit behind you and adopt a new positive health habit instead. When you change the way you feel about a habit, you’ll stop energy sucking habits.

Try to substitute a positive behavior for a negative habit you may be trying to stop. Don’t allow a void. For instance, if you know dairy probably doesn’t agree with you but you continue to have creamer every day in your coffee, don’t just stop the creamer add coconut milk or cream instead. If you’re trying to quit coffee, try tea instead.

Tie a new habit to an existing one. If you’re trying to floss the obvious time is after you brush. If you’re trying to more consistently do core exercise, at the end of every walk or before every shower do a minute or two of core.

Coming up in the next episode:how to reduce your anxiety right now, and a simple practice to start today.

Subscribe on iTunes so you can listen while you walk or commute

This series has been brought to you by Flipping 50 and my guest Christy Mattoon. Reach out to her at Christy@mindrewire.comto book a 30-minute session with her if you want to go deeper.

MindRewire.com

Link to prior episodes in this series:

Instant Energy

Cross Train Your Brain

Affirmations for Energy

Stop your energy sucking habits for a fast track to more energy. While it’s easy to dwell on how to get more energy, some could be just waiting for you when you release the habits that rob you of energy that’s rightfully yours. We’re creatures of habit and we’re easily attracted to instant gratification that soothes us that can often backfire. Today we talk about how to stop energy sucking habits in a way that can both give you instant soothing and energy, andsustainable energy.

What we cover in this episode:

  • How to become aware of both what you’re doing and not doing
  • Become aware of the thing and stop
  • Tap into your energy and assess how you feel
  • Assess a different way to do it
  • Find what you want: think it and see it
  • Get into your superhero pose

In doing this exercise to stop energy sucking habits you create a different chemical composition in your brain. Part of the reason you can get stuck in a cycle of negative habits is the brain chemistry you currently have is causing you to default.

If you’ve ever been injured or needed a physical therapist, you generally have to retrain your brain so your body will move differently. You’ve had a faulty pattern of movement that caused injury or you may find a faulty pattern due to pain. You have physical therapy so you can create a new pattern.

Mentally changing the way you work is possible too. That’s what you’re doing in order to leave an old negative habit behind you and adopt a new positive health habit instead. When you change the way you feel about a habit, you’ll stop energy sucking habits.

Try to substitute a positive behavior for a negative habit you may be trying to stop. Don’t allow a void. For instance, if you know dairy probably doesn’t agree with you but you continue to have creamer every day in your coffee, don’t just stop the creamer add coconut milk or cream instead. If you’re trying to quit coffee, try tea instead.

Tie a new habit to an existing one. If you’re trying to floss the obvious time is after you brush. If you’re trying to more consistently do core exercise, at the end of every walk or before every shower do a minute or two of core.

Coming up in the next episode:how to reduce your anxiety right now, and a simple practice to start today.

Subscribe on iTunes so you can listen while you walk or commute

This series has been brought to you by Flipping 50 and my guest Christy Mattoon. Reach out to her at Christy@mindrewire.com to book a 30-minute session with her if you want to go deeper.

MindRewire.com

Link to prior episodes in this series:

Instant Energy

Cross Train Your Brain

Affirmations for Energy

Could you use affirmations for energy? Could it really be that easy? Have you ever tried affirmations? By now you’ve likely had someone suggest positive affirmations to you, or you already use them. Do they work? That’s our topic today.

First things first, though! Have you identified your “what you want statement” and written it down? Share it in the show notes (yesterday’s episode). It reinforces your awareness, your commitment, and by writing it you get more clear on exactly what “it” is.

The spoiler alert for this episode is that you do want to say yes to affirmations for energy.

Christy dives into what makes an affirmation work and why they may have failed you in the past.

Here’s what we cover in this episode:

Why didn’t my affirmation work?

How to put your affirmations on steroids (make affirmations work!)

Affirmations for energy boosting remind you of who you are. Here’s the kicker, you’re already using affirmations whether you consciously think you are or not. Every thought you have every day is an affirmation. If you’re telling yourself something negative that is an affirmation. If you’re dwelling on your body in ways that shift you into negative thinking that is an affirmation blocking your ability to reach the place you really want. So affirmations for energy is in part like retraining the brain (part 2 of this series) for a more positive outcome.

If a belief you have right now limits your ability to create the things you say you want. There’s a behavior change that has to happen in order to stop habits that interfere with your ability to move more, eat optimally for your body, and willingness to explore different strategies that you hadn’t considered until now. Before behavior, thoughts must change. If you’re internal message is counter to the new, you’ve got an obstacle.

But affirmations for energy put you in a place where it’s easier to go against a bit of resistance to change. With more energy you’re stronger. And you can create affirmations for energy – and strength – simply:

“I am strong.”

That’s the example Christy gives on the show. Say it any time, but pair it in combination with weight training or tackling a new physical challenge you’re trying to overcome.

Feel what it does when you say it. Like it’s impossible to feel bad when you smile because it’s incongruent with the posture, when you say I am strong, your body will assume that energy

Best affirmations are short, simple, and to the point.

Make it stronger

Put this together with the whole brain state from part two. Cross your wrists, ankles, do a yoga pose (pretzel) with legs, ankles, and arms crossed.

Dara Tores said, “Slow is smooth, smooth is fast,” to keep herself focused on the important details of swimming her own race as she competed as a 40-something beside teenagers in the Olympics.

Create an affirmation of your own. Add it (or them) to the show notes.

Coming up next time: There are things robbing you of energy that you can easily reclaim.

Subscribe on iTunes so you can listen while you walk or commute

Link to prior episodes in this series:

Instant Energy

Cross Train Your Brain

This series has been brought to you by Flipping 50 and my guest Christy Mattoon. Reach out to her at Christy@mindrewire.com to book a 30-minute session with her if you want to go deeper.

MindRewire.com

This episode is all about how to feel better fast. We get energy from food, exercise, and from our thoughts.

If you self-sabotage, though you have good intentions – or you truly want something and you’re following science-proven steps but not getting there – you may even be gaining or holding weight when you’ve tested, and trained and tracked but you’re stuck… or you simply want to pull everything you can into the light of summer to boost your energy and drop your stress level… then tune in here daily for the next 10 days. We’re releasing a short special segment every day so you can boost your energy and feel better fast.

Feel better fast for instant energywith this short episode and exercise from Christy Mattoon.

  • What is energy?
  • The science of ATP and mitochondria vs.Vibration of energy you feel
  • Ask, can I feel it?How do you feel? What is a low energy vs. high

The exercise Christy uses for instant energy:

First, develop awareness:

  • What do you want to change?
  • What are you doing now?

Next:

  • What do you want to do about it?
  • What actions do you want to change?

Write it down.

Make a decision about what you want to keep, and what you want to change.

Imagine yourself more powerful:

  • Who is your superhero?
  • What’s your posture when you physically feel your superpowers?

Get instant energy:

Assuming a different posture, a powerful stance gives you an instant shot of oxytocin, serotonin, and dopamine – all feel good hormones – that provide instant energy.

This posturing exercise works with athletes and performance. Swimmers using a superhero posture image hold their chest open and core strong making them better able to maintain a form in the water that enhances ability to go faster with less energy. It can work with you too for coping with every day stressors.

Subscribe on iTunes so you can listen while you walk or commute:

https://itunes.apple.com/us/podcast/the-flipping-50-show/id903871206?mt=2

 

This series has been brought to Flipping 50 with my guest Christy Mattoon. Reach out to her at Christy@mindrewire.comto book a 30-minute session with her if you want to go deeper.

MindRewire.com

Coming up tomorrow in this series: we know what energy is- and that we can feel it- we’re exploring how can you use it to feel better and train it into your system.

Next in this series once released:

https://www.flippingfifty.com/summer-energy-series-2

This 5-part exercise planning guide is a re-posted update of a most popular post. There’s a companion 5-part video series on Facebook that you can watch if you learn best by listening. Just click on videos once you’re logged into Facebook on the Flipping50tv page. You’ll see the 5-Part Program Design Video series on the top of all videos. 

Then you can also download the exercise planning workbook either to work through on your own or while watching the video series. It’s March and almost spring! Ready, set, go! Spring training, here we come! 

A calendar showing exactly what you need to do when it’s time to exercise makes fitness so much easier.

I started self-initiated exercise at 18. Now at 53 I do things quite a bit differently than I did for, well, about two and a half decades. I still find what was true then is true now: motion drives emotion. Every other aspect of my life is better when I am at my best physically. But there’s less wiggle room for the wrong plan. I can’t just “workout” or “go exercise” and get the same results. One of the best gifts you can give yourself and anyone else in your life is the right motion.

Finding time for hours of exercise every week, let alone every day, any more is impossible. Even the regular 20 or 30 minutes I do now can be a challenge. It’s never going to happen at all without a plan. This week, I decided to show you exactly what I do each week to plan my own workouts. The beauty of working through this exercise planning guide is that you’re not doing random exercise with random results.

First though, know that I only have to plan around my own schedule at this point. That schedule is, however, crazy. As most entrepreneurs can tell you, working for yourself in a flexible 24/7 kind of schedule is not for the meek. Most successful people get a convertible at 49: I dumped safety, security, zero debt, and a low-cost-of-living to jump headfirst in my own business and a much higher cost of living.

Second, for comparison’s sake, my own personal goals are high energy and creativity for the work I do, injury avoidance, and being at my personal physical best at every age. I too want to hear, you look good! Minus the, for your age. Forever. Why not?

My Exercise Planning Guide Process

Every session I do includes 5 components. They are crucial for success. It doesn’t matter if I have 20 minutes, an hour, or can go for a two-hour hike on the weekend. They are all there. There are days that I have to break them up over the day but no workout is complete with each of these. Without all of them it would be like taking the car in for a tune up and having someone forget to rotate the tires or check the brakes until next time. When that happens you create an opening for something to break down or not perform as well.

In fact, as I wrote in You Still Got It, Girl! about the fact midlife hormone changes change the best strategy for fitness, the things you have skipped for years become at least as important, and potentially more important than the things you’d never skip.

An adequate warm up that includes functional movements, for instance, can reduce the stress exercise puts on your system because you’re truly ready. After exercise a longer cool down helps turn off stress hormones too and starts your recovery process before you even finish your workout.

The sooner you recover, the more able you’ll be to get another high-quality workout in without overstressing your body. The difference between those who benefit from exercise and those who don’t is their ability to do not longer but more high-quality workouts more frequently. Warm ups and cool downs enhance exercise benefits (by helping you burn more fat) so your workouts can make you better not just tired and drained.

Every Workout

exercise planning guide

  1. Warm Up. I always elevate my core temperature and increase oxygen to working muscles with some lighter version of my workout activity. If I’m biking the first 10 minutes are low resistance easy spinning. Out for a run, I find a flat and do an easy jog that gets progressively faster. Lifting weights I might do lighter sets or insert some cardio exercise right before. I like boxing because it uses upper and lower body parts that I’m going to use during my workout. If I’m doing a 7 or 10-minute hotel-room circuit the warm up is the first few minutes of moves done a little lighter.
  2. Functional Warm up. I take time to increase my mobility with foam rolling or some functional exercises for hips and shoulders, do a balance exercise so my core is engaged, and boost proper alignment. If I exercise except for yoga or a dog walk at the end of the day it’s usually weight training. By the time I workout I’ve usually been sitting at a desk 6-8 hours or more so making sure my upper back and neck are relaxed and hips are open is important.
  3. Main set. I always have a plan for how many intervals I will do or the number of sets and repetitions I’ll do for the exercises I have planned. That lets me look back and see progress and plan the next workout smarter. I also plan for the rest between intervals or between sets for the same muscle group. It makes a big difference in results if I don’t have the right recovery even if the exercise and the intensity is right.
  4. I include core daily. Sometimes its five 30-second exercises, one for every function the core performs if I’m short on time. Sometimes I’ll do 20-minutes of core-only putting in 20 different exercises for a minute. If I’m doing a boxing workout or yoga, those include constant core so it’s built in to my main set.
  5. Cool down. I do light cardio followed by some foam roller then stretching. This I’ll admit the light cardio is hard to reinforce even on myself! It boosts recovery and decreases soreness so much though! Then I either do a simple set of three stretches for the front, back, and side kinetic chain. Sometimes this is a longer yoga series that opens up hips and shoulders.

Sample of My Interval Training Sessions:

[HardHR 160 +/- Recov.HR 130]**

**I’ve tested myself and know where my HR should be. The feels-like perception of intensity also works extremely well if you don’t know your HR. Hint: the charts listing HR by age don’t fit most adults. How you feel never lies. Feel breathless on hard intervals and breath easily through your nose during the end of your recovery. Use Zone Training if you don’t know HR from testing. 

Then I’ll do some kind of core even if it’s short like the following set.

30-seconds each:

Stretch:

The Weekly Plan

Every week has a pattern but two things can change my pattern. Things come up and the principle of progression means I don’t just want to do the same thing week after week if I want to see results. I have to make changes so that I challenge myself or recover depending on the week.

Everything matters though, so if I travel or have a really busy few days of work, I factor that in. Your body handles all stressors the same. So, for instance, you’re taking a big test or you’re dieting and you’re caring for someone ill in your family or completing a major project at work – it’s not a good week to add a lot of physical exercise challenges. This is where you take time to use an exercise planning guide and the reason it’s valuable is because if you get off track you have a plan to resume.

You’ve heard about the straw that breaks the camel’s back. I have learned the hard way to recognize the total stressors – even from things you choose and like – add up to more than a body can handle quickly.

3

My Weekly Planning Process

  1. Look at my life. Client and webinar schedules, project deadlines, and travel for speaking might all change what I do for exercise. Usually, Mondays are really busy. I like to get a workout in so I’m on my toes and not sluggish, but it’s best if it’s really short and early in the day! An exercise planning guide makes wise use of your real life and real time commitments.
  2. Plan my hard days. Hard days include heavy weights or high intensity intervals and can include long endurance activity if that’s involved in preparing for an event.
  3. Insert recovery days. I do moderate intensity low impact exercise on these recovery days. This kind of active recovery is so much better than passive recovery because the circulation keeps my body flushing out toxins that build up from exercise. Sometimes I put a recovery workout late in the day of a hard workout too. I might spin for 30 minutes after a tough strength training day or a harder interval training day on hills, for instance.
  4. Plan 48-to-72 hours between weight training days. Write down your workout days with this in mind and the exercise planning guide helps you track results if you test recover time.
  5. Plan at least one total rest day. Rest is one of the most forgotten parts of exercise. It keeps me fresh and ready for the next workout without burnout. I put this before or after a tough day. There’s still NEAT, non-exercise activity time, like cleaning the house or spending a little more time walking the dog, but no formal “workout.” Of all the steps in my exercise planning guide, this one is the hardest for type As. I know you’re out there!

 exercise planning guide

My Monthly Planning Process

  1. Week-by-week. Above I described how I look at each day of the week and how it relates to the one before it and after it. Because I usually do biking on the same day of the week I can look from one week to the next and plan the progression when I’m looking at a whole month.
  2. Build 1-2-3. I follow a periodization plan, like any good athlete does. And yes, I think we’re all athletes. That means I build the challenge progressively each week for three weeks and then reduce the intensity in the fourth week each month.
  3. Recovery week. The fourth week of a four-week cycle is recovery, but I still plan what I’m going to do! This week I might try to visit someone else’s yoga class and get out of my own routine or schedule a massage. Longer hikes outdoors or new activities like Stand Up Paddle Boarding or rock climbing (my camera man has promised to teach me) fit well here. It’s a refreshing way to recharge and use my body in a new way. In your exercise planning guide make notes about what you love to do but don’t due to time. Dancing? Recovery is the perfect reason to schedule it.
  4. Goal Focus. When I take the time to plan it’s easier to get the change I want by staying very clear on the goal with every workout. There’s something to be measured that is so much better than weight or inches. An exercise planning guide can’t really begin without an end goal.

My Before and After Exercise Eating Plan

Your midlife body is already under a ton of stress. Dieting causes more stress. It tells your body to burn fewer calories. Exercise is also stress on your body. Exercise tells your body to burn more calories. What happens when you get conflicting messages? You’re just confused, right? So I almost always fuel my body before exercise with a simple protein shake (easy to digest protein and almond milk), or a half a banana and a small amount of sun butter.

Then after I exercise I wait about 60 minutes if I can (depending on my schedule) so growth hormone and muscle protein synthesis are optimal and I’ll have a meal or shake of about 35 grams of protein along with fiber, fat, and some carbs to replenish muscles. Here’s a favorite refueling smoothie that helps recovery by reducing inflammation caused by exercise:

new-premium-90-day-private-coaching-product-imageChocolate Cherry Smoothie

Blend and enjoy! It keeps me full for hours!


The other thing I stay keenly aware of is that what I ate about 16 hours ago is what fuels me. I exercise in the morning so dinner is really important. An exercise planning guide rarely includes food for most people but it should! Write down your energy level during workouts and include your pre workout meals or snacks. I make sure I’ve got some protein, carbs, and healthy fat in that meal too. I make sure I’ve digested before I go to bed after dinner too. It makes a big difference on the energy you have when you wake up if there are at least two hours between dinner and bedtime.

exercise planning guideThe Missing Piece

We are so accustomed to thinking cardio burns calories and fear weight training adds bulk not to mention stretching is overrated so we skip it too often. We’ve had it backwards for so long that it can be hard to change. It takes a new exercise planning guide. These textbook exercise programs requiring 3-5 cardio workouts, 2-3 strength and daily stretching aren’t the perfect fit for everyone. Namely you, flipping 50 babe.

Yes, stretching every day is pretty important if you want to stay injury free and mobile. Tons of cardio is not your friend, however. Weight training is about to be your BFIMAB. That’s Best Friend in Menopause and Beyond. For lean, toned, shapely muscle and fat loss plus energy to do the things you love and confidence to do it no matter who’s watching you need weights training.

It’s all based on… your hormones. When you’re a women at midlife no textbook exercise plan is going to fit perfectly. Your hormones send clues about what you need and you just need an interpreter to help you understand how to adjust and what to do now and next. If the exercise planning guide includes not just your plan but the details of the workout and your energy you’ll be able to look back and connect the dots if you need to.

My Flipping 50 28-Day Kickstart is the BEST if you want a specific exercise plan to follow each week with meal plan, daily workouts, recipes and daily menus. Plus, you get the live support of other women and me in weekly coaching session.

28-daykick-start-2

The step-by-step process for using exercise and wholefood kicks calorie counting and punishing exercise to the curb and identifies foods you’re eating that could be causing weight loss resistance. Finally, a blueprint to your best energy that is not a diet but a way to eat and exercise that gets you back to you without extreme diets or exercise! (You’ll never find a burpee on this site, I promise!)

All the workouts have videos (bonuses!), and the recipes help you eat gluten-free, grain-free, dairy and soy-free, and low sugar impact so you’ll feel better fast and permanently. You can follow my suggestions for making any of the meals vegetarian.

Click here for the details on the 28-Day Kickstart.

If you enjoyed this article, share it with a friend who could benefit from it!

And if you have a question, please put it in the comments below – I love hearing from you!


[Post publishing addition!] Since publishing this popular post, I created a special 5 part video series on my Facebook page (flipping50) and a workbook to go with it to workshop your own best exercise program along with me.

Click here for the free workbook… and then go watch the videos (all or pick and choose). I’ve linked to the first of five videos for you. I hope you’ll put this exercise planning guide to work for you! exercise planning guide

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