Fall fitness is in full swing and I gathered a few of the events that have been popular among our community members here. If you’re seeking a little mojo or want to learn more about how to feel your best.
This free, online 50 Ways to Women’s Wellness Summit taking place September 9-15, 2019 — created for women, by over 50 women to help YOU cope with the exhausting pressure of being a super woman expected to do everything perfectly, all the time.
One of the women on the summit is my friend JJ Virgin. If you haven’t tried gluten-free yet to see if it helps reduce belly bloat. She’s got a book to make it easy.
Get JJ Virgin’s gluten-free cookbook
Gluten is a protein found in wheat, rye, and other grains that can wreak havoc with your immune system and gut health. While only about 1 in 133 people have a complete inability to digest gluten (also called “celiac disease”), many others suffer from gluten sensitivity.
Symptoms of gluten sensitivity can include headaches, joint pain, brain fog, digestive issues, anxiety and depression. They can occur hours or even days after you eat gluten. And a gluten- free diet has been proven to reduce inflammation and insulin resistance (an early warning sign for type 2 diabetes).
Eating gluten-free isn’t just a diet fad. Hard science proves that eliminating gluten from your diet can improve issues ranging from ADHD to autoimmune disease to leaky gut; help you lose that stubborn weight; and stop symptoms like headaches, gas and bloating, digestive problems, skin trouble, mood swings, joint pain and more.
In this delicious guide, get the supporting facts to go gluten-free, plus recipes to help give up gluten without giving up your favorite foods.
Try being gluten-free for just 3 weeks, and see results that inspire you to make the change for life!
When you grab this gift, you’ll also save a seat for the free, online 50 Ways to Women’s Wellness Summit taking place September 9-15, 2019 — created for women, by over 50 women to help YOU cope with the exhausting pressure of being a super woman expected to do everything perfectly, all the time!
After hearing what these experts have to teach you about fixing what’s broken in your body so that unwanted pounds can literally melt away, you’ll be shocked that no one is talking about this!
All you have to do is register now for free to get the secret sauce of from these experts who can help you get real results even if you think you’ve tried everything!
The best part of all about this online summit event is that it’s free – but only for a VERY short while!
Be sure to register here while the Ultimate Science of Slimming Summit is still free.
During the ANNIVERSARY special (ends Labor Day weekend) but hurry… these bonuses:
Join by Labor Day weekend to get all the goodies (in addition to the course, the Bone Health mini course, AND the Adrenal Fatigue audio master class already included!)
These extras opened August 20th… join now and get started to get them all…! The daily tips 20th-Sept 15thwill help you get a strong start by working on your beliefs about exercise, hormones, and menopause. Will I see you there today?
***Bonuses will be available for a limited amount of timeand not a part of the course long term. So you’ll have longer to watch them when you get in right away before they disappear September 15. You can only get in if you start by LABOR DAY! This fall fitness can get kicked off right understanding natural hormone balance better.
Menopause. The word conjures up lots of feelings, doesn’t it? As women go through it, we often experience physical, mental, emotional, and even spiritual changes. And it’s not always pretty!
If you’re navigating it now, you may know exactly what I mean when I say you likely just don’t feel like yourself.
What if we were to change the conversation around this transformation? What if we considered it an opportunity to create exceptional health, develop more meaningful relationships, and reconnect with ourselves?
That’s exactly what my colleague, ReNee Greenberg, is on a mission to do. A practitioner in Chinese and functional medicine and a specialist in women’s hormone health, she’s bringing together more than 20 experts, including me, to share our advice about how to step into your power and embrace this time as YOUR time.
Join this complimentary interview series, More Than Menopause: How Women Are Creating Exceptional Health & Vibrant Relationships Through Menopause and Beyond!
When you go to the link above and sign up to join us for this series of powerful conversations, you’ll discover expert advice on how to heal and balance your body, naturally, and how to reconnect with yourself and your significant other for deeper, more meaningful relationships. You’ll get inspired to get healthy, rediscover your authentic self, and step into your second half empowered and with purpose!
You’ll walk away from this series with the sense that, when you change the conversation and your beliefs around menopause, you can truly enjoy this chapter of your life!
It’s pretty exciting, isn’t it?
Just register here
If you feel like you’ve tried everything to get back to feeling like YOU, and nothing has worked, join us for this interview series, More Than Menopause: How Women Are Creating Exceptional Health & Vibrant Relationships Through Menopause and Beyond! because we’re sharing what really works to reclaim your life and LOVE it.! Register here– it’s already started but you can join us now!
Could your argument at breakfast sabotage fitness benefits? Could the project you have due at work disrupt your training progress? Even if you exercise to get rid of stress… could your lack of progress be about stress?
Yes. And more. Just about everything you’re exposed to that your body has to “deal” with could negatively affect your fitness.
So even the exercise itself, if you don’t adjust a good progressive plan when you have stress you hadn’t planned on, is part of the problem.
Say you’re a midlife woman with a high stress job in a fast-paced business and a parent suddenly needs extra care. That plan to run a 10K with a friend could suffer.
What if you’re just in midlife and hot flashes, night sweats and sudden unexplained weight gain plague you? The very exercise you’re doing to try to take off the weight is potentially keeping it right there, stubbornly refusing to move.
Stress causes cortisol spikes. When this happens your body is on alert that you’re threatened. This fight-or-flight time makes it more likely to store fat for you so if you need it later for energy you’ve got it. Even though you may feel like exercise is a stress relief for you too much of a good thing when so much else is going on is not going to have a positive impact.
Stress from multiple sources accumulates to create the same problems. Understand where stress comes from, how to deal with it, and what role exercise type and timing plays in either accelerating or halting results for better fitness right now.
To clarify the integrated effects of stress and the other 6 limbs that together determine fitness I created my signature course, the After 50 Fitness Formula for Women. Leading up to Labor Day 2019 I’m celebrating thee anniversary of this signature course!
The course includes:
In addition to all that…
During the anniversary month you’ll get 5 special bonuses in addition to the course! I’m celebrating by adding these Special Bonuses*** to NEW and current students right now!
Join by Labor Day weekend to get all the goodies!
These extras are available starting August 20thand we’ll get you into the Facebook group right away so you can see all the bonuses for the longest period of time… join now and get started… and you’ll have them (and me doing lives daily) as soon as you start!
***Bonuses will be available for a limited amount of timeand not a part of the course long term. So the sooner you’re in the longer you’ll have to watch them before they disappear September 15.
Limited time offer!
During one of the absolute most stressful times of my life I learned and lived this by accident. Ironically, I was researching hormonal influence on midlife women’s fitness at the time. Yet, I didn’t fully identify what I was doing. I was a living walking, talking experiment. My own life was literally “flipping” upside down.
From safe, secure assets, no debt, very comfortable upper middle class status and all the things… TIAA Cref fund, insurance, flexible hours, beautiful house, car, work I loved and some awesome extra benefits I gave it up and quit my job. By the end of the year I’d pawned jewelry to pay for Facebook ads, seen a therapist, prepared my home for sale instead of preparing for Christmas, then moved soon after two states away with a big dog and what could fit inside my car. I got by with clothes in a couple suitcases, computers, a bike, and blender in the basement bedroom of my niece’s home. Granted, nice home, but none of this is what you see for yourself at 49. Tears came pretty easy for over a year when I wasn’t gripped with fear.
I can’t make this stuff up.
Stress can sabotage fitness. But it doesn’t have to – it can also be your strategic partner for finding strength you didn’t know you had. Once you know how to integrate all the areas of your life into a plan you can thrive not just survive in some of those tough times. No one chooses to have that kind of growth but it is life changing in a way smooth sailing will never be. How it impacts you and the person you will be is up to you.
By the time you’re in midlife, if you’re reading this, you’ve gone through some of those times. You’ve had losses and disappointments. You’ve have heartache. We’ve each got a history.
Those things lead us somewhere. My hope for myself and for you is that it’s to a place with more wisdom and more gratitude for what is good and awareness of what is important. And what’s simply not that you can so much more easily let go of after. Some people, events of the past, and drama simply have no strings and no place.
Stress can sabotage fitness or be a catalyst to a life of improved fitness and resilience in every area. We don’t get the physical benefits without the mental and emotional components.
You can learn to use stress in your decision making for exercise choices. Nutrition changes and other small daily habit “flips” can enhance optimal hormone balance naturally.
You may be thinking you want better results losing weight, or tackling hormone-related belly fat, and learning more about stress influence can help that. The benefit can be far bigger, however, than the ability to feel better in your jeans again.
Wouldn’t it be nice to get fit without exercise? I’ve been asked that one. I may have looked back as if the inquiring mind had two heads, since I love the exercise, need it and crave it like someone else might crave chips.
Defining “fit” is an important little detail here. Looking fit? Or Being fit? Two different things. You’re not going to dramatically increase your VO2 max or your strength with what I’m about to share. If you want to see a bit more tone, improve the quality of your skin and reduce the appearance of cellulite? You might want to be all over this. You CAN however improve your recovery from the workouts you’re doing to improve your fitness with this, so indirectly yes you can get a fitness boost with this.
If you’re in that do-less-get-more-fit camp, too busy or exhausted, or you’d love a way to get to that “next level” of fitness, easier, I might have it. This is perfect for those days – or times in the day you finally have time but it’s dark or you’ve got something on the stove and can’t get away.
If you love to exercise, you know those days you know deep down another workout is not the best thing but you want to do something?
Decreased delayed onset muscle soreness (DOMS) gives you that can’t-sit-down feeling for one to three or more days after a workout. That soreness is a sign of significant tearing that’s occurred as a result of the exercise. It was too much too soon potentially for you.
Penetrate the neuromuscular system – which is one of the biggest reasons you get fit early on (the brain-muscle connection). During your first 4-6 weeks of a new program your progress is all about your neuromuscular system. Basically your brain learns to talk to your muscles better. You’re recruiting more muscle fibers. It works for both strength training and endurance exercise.
If you’re relatively healthy and fit the exposure to sauna (and increased stress) can reduce your risk of blood pressure. The blood pressure reduction in middle-aged male study subjects was 50% in those who did sauna 4-7 times a week as opposed to those who did it once.
A decrease in water retention, (which is in part what causes blood pressure) is another benefit many women want. If you’re ankles seem to be swollen or you’re puffy try it. (Belly bloat is not going to benefit as it’s related to wrong foods for the wrong time in your life).
Sauna could be a big player in effort to reduce the appearance of cellulite. The benefits for collagen for skin in combination with reduces the appearance of cellulite. Although this isn’t a part of our new (and only) cellulite targeting program for midlife women, I wish I could share the benefits of sauna with you!
There’s a lower risk of developing dementia with moderate to high frequency (4-7 times a week) use of infrared sauna. A study was done on midlife men, however it’s important to note that women have a 2x greater risk of developing mood or cognitive disorders. In this case, I would say if it worked for them there’s a good chance women will also benefit.
Relaxation may have a lot to do with many of the physiological changes in the body. Whether you lie down in your sauna (like my personal sauna) or you sit, even do mild stretching in a sauna, its time you’re not doing things that add stress. So the stress reduction and self care habit of sauna may indirectly contribute to reduced heart disease and reduced risk of dementia.
Let me be clear in saying sauna does not replace a girlfriend’s need for exercise. It doesn’t do the work for you. It will however, improve your fitness when you add it to your exercise, like a good fitness routine will, without the annoying repetition counting.
How do you modify your fitness to reflect a menopause fitness routine that will make you better not tired? This episode is about identifying what signs and symptoms are telling you.
This episode is brought to you by STRONGER series of strength training for women. The first and ONLY existing hormone balancing strength training programs for women in perimenopause, menopause, and beyond. I have designed to include joint care, energy needs, address adrenal fatigue avoidance or treatment, bone density, metabolism boosting… all around hormones.
Enrollment is open right now as I record live. It opens up a few times a year. If you’re listening to this when the programs are closed you can be the first to be notified when they open (and there’s significant savings for early bird registration), so visit https://www.flippingfifty.com/getstronger or for cellulite specific programming https://www.flippingfifty.com/getevenstronger to be first to know when doors open again.
Let’s get something straight. There are signs and symptoms associated when you’re not feeling your best. There are signs and symptoms that what you’re doing right now isn’t working.
That is very different than accepting signs and symptoms of menopause as if they’re to be expected when you go through menopause. It’s not as if you have the flu or mono or food poisoning.
Some women are in it for a decade before they actually have gone 12 months without a period and are in menopause. The best way is to test your hormones. You’ll know best if you’ve tested hormone levels when you felt great! But so many women only check under the hood when things aren’t going well so you may not have a well-girl check. I test every six months if I’m changing my routine or annually if not. If you haven’t done that testing now still reveals some benchmark.
Because the alternative is to assume that you’re gaining weight and you never have before so it’s peri-menopause, or you’re tired all the time and it’s just peri-menopause. It’s hormones.
That’s just making it OK to experience that and not find a new strategy.
Those are definitely signs and symptoms.
They’re signs and symptoms that you are due for a change, not necessarily THE change. Changes in your exercise routine, the rest you allow between workouts, your nutrition, sleep habits, your awareness of your micronutrient levels, gut health, and how you deal with stress of all kinds are being suggested to you by your body.
That’s what signs and symptoms do.
Tho menopause isn’t an illness it’s often discussed like one, in fact a chronic and fatal one that you can’t do anything about.
Oh, it’s hormones.
Oh, I wish I could sleep, I can’t.
I’ve tried everything.
Here’s the truth about that statement.
Instead of it meaning, “I’ve tried everything one thing at a time, I’ve stuck with it and tested it in isolation to consciously assess effects before moving on to the next thing,”
“I’ve randomly tried one thing after another at the same time with other things or in unique circumstance, when I remember it and read every blog, consulted Dr. Google and experts online that don’t know me or my history. I’ve tried program after program and done them mostly but didn’t believe [in the science behind it or there was none] some things I left out.”
Random acts of fitness, nutrition, or approaches to any habit change, will get random results.
Never is that more true than when you want specific answers to a specific problem. A program of any kind that works for all ages, both genders, is not likely to work for a woman in midlife. Even two women in the middle of midlife changes can’t follow a specific “diet” or exercise plan and get the same results. You need a blueprint like those quizzes in junior high Tiger Beat. If this…then that, if yes, then … so that YOU get to YOUR answer.
So even if you used to do it or this sounds familiar, “When I went through this program a couple years ago I lost XYX, but I’ve gained it back,”it didn’t actually WORK! You weren’t in.
Lifestyle change means you’re going to adopt a way of life that doesn’t include drive-through and frozen dinners. You’re actually not going to feel deprived and I-deserve-this at the end of the week. Because you know what you deserve is to feel better and throwing food or alcohol in, not sleeping well, or voting exercise out makes you feel worse.
Eating out is not the limiting factor in sticking with it. Willingness to be that person at your table who orders what she needs to feel good is. The menu is just a suggestion. Everything on that menu can be prepared void of sauces or marinades or foods you’re trying to avoid if you ask or demand it. Order two sides of veggies and a simple protein source. It’s doable. You are the customer and you are certainly in charge of what goes into your body.
Traveling is not the limiting factor in sticking with it. Willingness to get up 30 minutes earlier for an interval walk, a hotel room, or gym workout is. Willingness to eat lightly in the airport with veggies and hummus, boiled eggs, or nuts and seeds.
Why are you doing that? Are you on a diet?
They’ll ask. Those might be the questions you get. Your answer? It’s hormones. That’s the time that answer is appropriate. It’s not the catchall phrase for I’m helpless so I’m going to have 3 glasses of wine, screw it.
Circle back to the top of this post. The previous list is notsigns and symptoms of menopause you have to just live with. They’re signs and symptoms your body isn’t happy with your current choices.
The #1 thing you have to change if you want to change menopause fitness is your mindset.
If you are “trying it” you’re already forming a decision that there’s probably a chance it won’t work and you’re going to be able to cross it off the list at least.
The only way you win is by deciding you’re going to make a lifestyle change, you are in control of your journey, and you will stay on the course – not jumping from one program to the next – until you get to the bottom of it.
A program that doesn’t work might reveal you have a deeper level problem. You need to test for micronutrients, or take stronger measures to fix a gut health issue. That’s not failing. That’s a logical sequence of doing everything you can with personal habits so that need can show up. In the end whether you need additional supplements, you do or don’t do bio-identical hormones, or you need something to change your gut health your personal habits are the foundation of it working and what you’ll come back to.
You can feel good again. Can you “get back to where [I] was before when I was in such good shape”?
You’re not going back. You’re going forward. Going back to what worked 20, 10 even 5 years ago won’t work. Ever.
Yet, less, but the right exercise will. More, of the right foods will. You may need to reduce both exercise and your food intake for a short time to reset. You can have volume you just need to allow your body to detox (naturally) and your liver (calling shots on fat storage) to function better before you jump ahead.
Trying to exercise more and more while eating less and less could be the very problem with your menopause fitness. Trainers and fitness blogs are ripe with the antiquated calorie deficit formula.
It takes no consideration of hormone fluctuations and faulty processing of food. Exercise of today is often focused on science of yesterday.
If you’ve got evidence it’s not working in your menopause fitness approach, it’s not your fault. The messages are everywhere telling you to do the very thing that may cause signs and symptoms.
Need support with menopause fitness? I’m often asked, what is the best way to get started?
Subscribe to the Flipping 50 podcast
Search other blogs for topics you want more of
Read You Still Got It, Girl!
Read (it’s immediate in digital form) Hot, Not Bothered
Watch Flipping 50 TV episodes (I’ve answered questions from you!)
If you want to get right down to consistent progressive support beyond a random YouTube video, 5 minutes, or an episode…
Choose a programto go from A to B to C logically
Get started with an exercise programto act as a catalyst for other steps
Get one-on-one coachingif you have a special situation
Gone through a program? A Fast Flip is available to women IN a program currently (by invitation only: ask)
Let me know how you’re doing with your menopause fitness!
When you’re just starting exercise after 50 or you’re recommitting after a summer there are a lot of sexy programs, beautiful celebrity trainers, and conflicting information. When you’re not sure where to start, what to do, or who to trust it can be overwhelming, or lead to frustration due to injury or lack of results.
That’s why I created this podcast (and I’m encouraging you to use the after 50 fitness formula checklist– to look at your hormone balancing exercise in peri-menopause, menopause, or long-after menopause).
I’m breaking down the SEVEN key areasto focus on when you’re just starting exercise and these are absolutely critical for creating a successful exercise plan.
Are you a veteran exerciser? Don’t click away because this episode is for you, too. If hormone balancing has changed the game for you, or more illness or injury than you’d like is a challenge, I still use these same areas today after 34 years whether I’m trying to fit fitness into a busy business quarter, detoxing with no more than 20 minutes of exercise a day, or I’m training for an endurance event. I use these areas as a check-up listfor my exercise planning regularly.
Here’s a quick look of what I’m covering in this episode:
First, there’s a quick intro of why hormone-balancing exercise after 50 is different than what you were taught and learned decades ago. Make no mistake if you’re 60 or 70 and thinking that ship has sailed. We all have hormones until death do-us-part. If women in their 70s and 80s can get breast or other cancers, or osteoporosis, and experience stress… you want to include them in your plan. Hormone assessment will become a staple in fitness consults. I’m going to see to it! (if you’re a fitness pro and want in formation on becoming a Flipping 50 Specialist, connect here)!
Hormone balancing exercise leads to:
It’s notthe 3-5x a week cardio and2-3 times a week strength training andflexibility most days a week… that you and I turned into 6 or 7 days of cardio, most days a week strength training IF we did it… or no strength training because of that nasty bulk we thought it would cause or the stretching we skipped because that didn’t burn calories and we were short on time.
It’s about taking YOUR signs and symptoms and using them to create your best plan.
Because if you’re tired… really tired all the time… you’re really not fit. The two don’t operate in isolation. A truly fit individual is rested. She looks younger, has better skin, sleeps well, and she’s rarely sick or injured. When stressors happen in her life she’s more resilient. She’s neither obsessive nor nonchalant about her exercise. It’s definitely a part of her life she’s going to fit in because she’s more 100% her best self when she does it.
Hormone balancing is often about 1-2 cardio sessions a week, 2 strength training sessions a week. Often it’s about restorative yoga several times a week and a LOT of changes to caffeine, water, screen access, toxins and stressors …first.
Grabbing at what didn’t work years ago (or you wouldn’t be here, right?) won’t work now 10x. So instead of spinning your wheels or getting over tired instead of better grab that checklist(or retake it if you’ve done it before) and listen along.
Turns old concepts of “healthy eating” habits upside down. What you think is healthy is not necessarily so.
Your gut changes… thanks to hormones, to stress (which effects hormones), exercise changes, foods you’ve eaten often, to illness, to medication, to environmental toxins.
You’ve got to test… and that isn’t always (or only) a lab. How you feel never lies. Your body will tell you by bloating, gas, constipation, or diarrhea that it isn’t happy.
If you do have a lab test, use it to confirm or pick up clues about your how-you-feel status. Don’t dismiss how you feel!
When you’re just starting exercise nutrition can be really important! If your bathroom habits are unpredictable or you’ve got embarrassing gas it not only doesn’t inspire you to be more active it may be a sign you’re not absorbing all the nutrients you need to have energy.
If you don’t know for sure about your nutrition, if you’re operating under 1980 or 90 guidelines or you’re just following an article, it’s probably time to look closer at a step-by-step way to determine YOUR best plan.
Every decision you make during your waking hours determines how well you will sleep tonight. I know from talking with so many of you that you think of it as the other way around if you’re sleepless in hormone hell. But from the moment you wake up, you can positively change your bedtime tonight.
Every decision about how and when you exercise, how, when, and what you eat, and what you think, who or what you share a bed with … will positively or negatively impact your optimal body and brain by changing your sleep.
If you value your best body, your best energy, your best productivity and you’re skipping or skimping on sleep or pretending it isn’t up to you to improve it, you’re really missing a dreamy way to change your life for the better.
Two tricks… get up at the same time every day (unless you have adrenal fatigue – and I’ll link to some resources for that if you do). The only way you reset your clock to sleep better is by taking control of your wake up time. Get exposure to sunlight as early as possible in the day, but even if it doesn’t happen early, make sure it happens.
When you’re just starting exercise sleep can kill your discipline. I’ve been exercising regularly for decades and even though I am committed if I have a sleepless night it’s a challenge to want to exercise. Hormones that help you get results are not even present if you don’t sleep well. So you want to master sleep!
We skip this. We so skip this. Most of us have to feel like we’re doing something and it’s pretty tied to our sense-of-self. So I realize while I say this that you won’t make fast changes. But it’s super important to start moving in the right direction no matter how much of a crawl that is for you.
Rest with no to-do list. Not an errand, a load of laundry, a list to make and not a cell phone you are compelled to check. Are you sweating? A lot of us are very attached to doing something.
When just starting exercise after 50 you’re at an advantage. You haven’t put any bad habits in your routine so plan the rest as carefully as you possibly can. If you’ve got an attachment to exercise that’s so strong you can’t take a day off… it’s probably the one thing that will get you better results.
Rest and recovery from exercise comes in rest between sets, between workouts – even other stressors besides workouts on the same day, and nutrition that boosts recovery. You also have to realize that some exercise requires recovery and some exercise is recovery. Doing something I call the no-benefits-zone though will completely sabotage a women in need of hormone balance, and can cause hormone imbalance.
If your job, your kids, your home, your commute, your parents, your worry about any of those things is drawing on your reserves at a time when exposure to toxins and technology is at an all time high, then stress is going to interfere with fitness pursuits helping your hormone balance.
So many women will tell me that exercise is the way they negate their stress. However, if you have all the rest of stessor on your plate and you’re not adjusting your exercise to account for it you’ll overload yourself easily.
This is probably the biggest obstacle when just starting exercise or maybe it’s the reason you need to restart. Stressful times can flip your intentions. Creating a stress toolbox that includes exercise but also other things is really important.
Hormones leave clues. You’re not sure which hormones but you’re sure something has shifted. Nothing works like it used to: the exercise, nutrition, and habits you used to have don’t help you feel better or full of energy any more. You might be still having a period, sometimes… or not having one at all any more. Maybe you’re having phantom periods when you feel like you should or could but don’t. Your skin might be changing. If you’ve gained weight the places you’ve gained it have changed. If you can’t seem to put muscle on or see any tone that could be related to hormones as much as to your exercise and nutrition.
In the After 50 Fitness Formula Women course(on sale during Labor Day weekend: laborday25) you can identify your hormones with your signs and symptoms in order to get a set of best fitness steps to take to change that.
You can’t look at any one of those things in isolation any more than you can look at mind, body, or soul in isolation any more. So really pulling them together because one of them affects the others. You’re either exercising for better sleep or your exercise could disrupt sleep. You’re either sleeping in a way that supports your exercise (and results) or might sabotage them. It’s true of relationships with food and exercise, food and sleep or stress as well. Everything you do or don’t do influences something else. So that mysterious hormone balance is about identifying what your clues are telling you and pulling them together.
So there you have it. Those are the foundation on which I’ve built my own fitness for flipping 50 and you can too.
Are you subscribed to Flipping 50? If you’re not, I encourage you to do that today. You can take me with you in the car, on your walk or during weight training for additional support, inspiration, or another tip to help when just starting exercise or keeping the fire burning for more decades.
If you find the episodes helpful I would be grateful if you left a review on iTunes, too! Those reviews help other women find my podcast and they also help me know which episodes are the most helpful. Just click here to review, select view in iTunes, select “ratings and reviews” and “write a review” and let me know what your favorite episode or topics are. Thank you!
Mentioned in today’s episode:
The After 50 Fitness Formula INCLUDES: Bone Health course AND Adrenal Fatigue master class
Exercise after 50 can optimize your muscles, bones, brain, and energy! It’s quiz time! Do you really know how to work your workout so it gives you the best results? Take this 10-question quiz HERE!
Do it before you read the post below – no peeking – where I share the right answers along with a few details about why it’s correct or how to tweak your workout. (All the responses are based on most current and up-to-date research collectively as they pertain to women in peri-menpause, menopause, and post menopause).
Click here and the quiz will open up in a new window.
Then come back and you can see how to perfect your exercise after 50!
** You’ll find the answers are numerical instead of alphabetical options which is different from the QUIZ.
1. Which is BEST for bone density?
The correct answer is 4, heavy weights. If you can safely use a weight that you can lift no more than 10 times, you’ll illicit the greatest change in bone density. Always consider your risk: reward ratio however. So if you’re putting yourself at risk by lifting that heavy or have a joint prone to injury, opt lighter and still go to fatigue. You will still benefit muscles and staying strong will support bone as well as reduce your risk of falling.
2. Which combination is better for changing body composition?
The correct –general – answer is 1, weight training (to fatigue) and High Intensity Interval Training (HIIT). However, it does depend on you. If you’re in adrenal fatigue, I wouldn’t recommend doing either one of these now. You’ve got to know you and your status to choose the best exercise. But these two can eventually be the best fat burners if they are not overused. That’s true not just of exercise after 50 but for all ages.
3. What is the optimal frequency (per week) for weight training?
You’re going to love this answer! It’s “2,” or two days a week strength training gets best results across the board all things considered. It’s the sweet spot where you can work hard enough during those two sessions to reap almost as many rewards as three times a week gets you AND it still leaves you with plenty of energy.
Study subjects who weight trained twice a week were more active overall in life and had greater overall energy expenditure than did subjects who did either less (no surprise) or more. The bottom line is if you’re exercising in the gym so much you go recover on the couch you actually may hurt your fitness level compared to finding that dose of exercise that gives you energy to play all day.
4. Which of the following repetition ranges is recommended for bulk-building (gaining size)?
Sadly, the answer is “2,” 10-12 repetitions. I say sadly because it’s the protocol which most of us were taught. Is it any wonder that we’ve been fearful of weight training causing bulky muscles? There is much more too it, and at this point in life this protocol may work very differently than when you were in your 20s 30s or 40s.
For your bone best, you would do less than 10 repetitions so “1” is the best answer here. If you can’t safely do that with all your exercises, you simply want to do the best you can safely. Is bone density a concern for you? You might be interested in this.
6. Which is the best example of work: recovery ratio for a beginning exerciser?
The correct answer is 4. For a beginner the best ratio is 1:3. You may rapidly progress but at the very least a beginner should do 1:1 and never jump into the 20 seconds of hard intensity followed by 10 seconds of recovery. That’s an advanced protocol (used too often with everyone) that should be preceded by a smart progression.
7. What is the optimal number of rest days (also in hours) between weight training workouts?
This is a trick question. Both “2” and “3” are acceptable answers. Seventy-two hours, or “3,” though is the BEST answer to this question after 50. The biggest limiter to progress after 50 is adequate rest and recovery. You can work just as hard as you did (in relative terms) as long as you rest and recover slightly longer.
So skip that old habit of Monday, Wednesday, Friday and shift to a Monday Thursday schedule – yes, even reducing the number of weight workouts in the week – can get better results because you’re stronger, fresher and better able to work up to capacity when you do exercise. In You Still Got It, Girl I outlined a 10 day rotation instead of a 7 day we’re so used to.
8. For optimal recruiting of muscle fibers and strength gain, how much rest do you want between sets of exercise for the same muscle group?
The answer is “3,” 3-5 minutes is optimal for strength from exercise after 50 in beginners. That means you can create a time efficient sequence of exercises if you’re thoughtful. If you start your set with a bent over row, you want to do at least two other exercises for other body parts before you repeat that exercise again.
9. After a strength training session how many grams of protein does research suggest is optimal for muscle protein synthesis?
For adults over 50 the answer is “4,” or 30. There is a study comparing men in their 70s to young men in their 20s reporting that while 25 grams of protein was adequate for young men, it required 40 grams of protein to reach similar recovery in older men. That said, when those adjustments were made, fitness improvements were similar regardless of age.
If you finish a moderate to vigorous workout and follow that with 30 grams of high quality protein you’ll be boosting your recovery and enhancing metabolism. In the exercise after 50 formula, age is not a limiter if your exercise is adequate and recovery fuel is adjusted. My favorite way to make this easy and delicious is a smoothie and you can sit down to a regular meal too.
10. After a high intensity workout what’s the ideal window for a woman over 50 to ingest a high protein meal?
The answer here is “3.” Protein ingestion after a workout is important, but there is a blunting effect on your muscle protein synthesis after exercise that lasts for about 60 minutes. The sweet spot for having a high quality protein meal is 90 minutes post-exercise.
How did you do on your exercise after 50 quiz? (add to comments!) Are there habits you want to tweak to improve your results? Which ones will you try to change first?
Hint: change one thing at a time! If you’re restarting, you can start knowing you’ve got the best combination for fitness results.
If you’re looking for support in starting or sticking to an exercise, specifically weight training habit, this post might help you choose an exercise option. Some of our Flipping 50 exercise options are for those who say “I’ve got this, I just need a program to follow that’s proven to work” and some offer more support for how to plan a week, and how to eat before or after exercise for optimal energy and recovery. Some are digital and some are DVD.
Exercise after 50 is exciting. The science is emerging rapidly to help us help you more and get better results. There’s never been a better time to be flipping 50 (all 50-99 years of it) with a fresh attitude and feeling of renewal.
Fitness myths have been abundant since fitness was a “thing.” For women in midlife dealing with hormone changes, some possible joint issues or conditions, and old thoughts and beliefs, they can really be the obstacle between feeling lousy and feeling amazing!
I bust 5 of the most common fitness myths – that are of concern for women flipping 50 in this episode.
Twice a week is wise and three times a week for adults over 50 can be both over and under kill.
Here’s a perfect example you may be relate to: I’ve trained fitness clients for 34 years. I began training and teaching on a college campus in what we call the Exercise Clinic that serves faculty, staff, and community members on the University campus. Sixty percent of those participants were over 50 and many of the others were heading that direction in the near future. When I began 3 sets of 10 was enough.
What hasn’t changed is many older adults were students like me who learned this, kept teaching it and training their clients this way… and we’ve not
Hormone balance may dictate that working with your hormones – exercising high intensity early and doing calming exercise later in the day supports you best.
If you’re waking feeling hungover- without having had the fun… trying to exercise – or spending time feeling guilty about not exercise – can sabotage you. Exercise lightly and for short stints outdoors if possible. Restore and recharge your batteries before you can get stronger.
The weight you have been struggling may fall off you when you put down some stress and truly rest.
Reach a point of maintenance with the weight but then other variables have to change.
Fitness myths sometimes cause a progam-hopping syndrome. You look for the next.best program for you now. It’s hard to have progression when you do that frequently. You make lateral moves but don’t climb up to the next step.
“High protein diets are for body builders and are hard on kidneys.”
Protein increase is not “high protein” it’s simply higher than you’ve been taking in. Your need for protein changes. You don’t synthesize protein as well as you did 20 and 10 years ago. You can overcome that. By changing the amount, the type, and the timing of protein.
You’re not doomed unless you keep doing what worked when you were 20 or 30. When your metabolism and body composition were governed more by hormones. Now that they’re (hormones) not doing the same kind of job has moved into the metabolism control spotlight.
Among the fitness myths that hold older adults back this nutrition-related myth is a big one. Protein is the building block of muscle. Essential amino acids are the building blocks of protein. There’s no research showing risk to kidneys in healthy adults and in fact as an upcoming podcast reveals it can improve kidney function.
Timing after exercise matters. Wait at least 60 and have a high protein meal within 60-120 minutes. Bump to 30 grams per three meals on a daily basis. The quality of that protein matters. I’ll link to an upcoming podcast here with Dr. Gabrielle Lyon where we talk about quality and essential amino acid.
20-30 gram range is not intuitive. You need more if you are sedentary and less if you are active.
In regards to recovery from exercise for older adults, or for slow-gainers who can’t get toned no matter what they’re doing, even more protein – 35-40 grams post exercise has been shown to boost lean muscle repair so that 70-year old men had results comparable to what happens in 20 year olds.
The myth in this statement is the More exercise = more weight loss.
If you spike cortisol and flirt with adrenal fatigue, whether with long endurance exercise, high intensity exercise too frequently or both your efforts will backfire. In fact, you may gain weight and belly fat. Less exercise, like restorative yoga, or walking can actually help you drop weight.
I get 5 emails or Flipping 50 TV applications a week from women who share a statement like this almost verbatim. What they don’t realize – or you don’t if you’re saying this – is exactly why you’re not losing weight. You’re causing the problem. It’s quite unintuitive but this is one of the most common fitness myths.
I hope you’ve enjoyed this podcast on fitness myths. Got others you’ve heard? Share them with me and I’ll address them in an upcoming episode.
It’s Arthritis awareness month and we’re releasing the Knee-Friendly 5 Day Flip this month! Our subscribers are the first to get access and notifications.
Join Us Here: Flippingfifty.com/active-aging-secrets
=>Contest going on right now with Nutribulletand we want to show off your inspiring pictures!
Exercise is all about what happens outside the gym… not about getting better at exercise.
We want to see your pictures…of cartwheels on the beach, ziplining in Costa Rica, running hometown races, standing on a podium…Or swinging a golf club or grandchildren!
Need help with Hormones and Testing so you can get your exercise right?
Join us for a special Flipping 50 webinar with Dr Alan Hopkins, anti-aging expert (I’ve yet to tell him we’re PRO aging!)
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Have you wondered why can’t you stick with exercise or diet changes? Could emotional obstacles be holding you back?
In the pursuit weight loss or fitness at any time, but particularly in midlife, we bump into obstacles. It becomes pretty clear there are more obstacles that diet, exercise, and sleep. It may first be a matter of what to do, or what’s realistic to do that is required. When you do know what to do and you resist or default to prior behavior, even though you want to change, frustration sets in. You can’t stick with exercise or diet and then there’s another layer of frustration.
The answer may be somewhere you hadn’t thought to look. Dr. Joan Rosenberg shares insight about emotional obstacles that have nothing to do with the Girl Scout cookies in the freezer or the sore hips and knees bugging you.
Dr. Rosenberg has theory about strength – expressive strength – that could help you stick with exercise, diet, or lifestyle habits in your Flipping 50 future. Listen as we dive into emotional obstacles, how they show up, and what to do about them. Quickly.
Best-selling author, consultant, media host and master clinician, Dr. Joan Rosenberg is a cutting-edge psychologist known as an innovative thinker, acclaimed speaker and trainer.
She has been seen on CNN’s American Morning, the OWN network and PBS, as well as appearances and radio interviews in major metropolitan media markets. She hosts The MindStream Podcast, an influential and thought-provoking iTunes podcast. Dr. Rosenberg is the author of the #1 Amazon bestseller ‘Ease Your Anxiety’ and of a forthcoming book describing her 90 Seconds approach to emotional strength and self-confidence.
Talking points we cover in this emotional obstacles episode:
Flips and Quotes from this episode (Joan-isms):
“Think the way you feel”
“Not negative, but unpleasant, feelings.”
“We get accustomed to being ourselves”
Get more of Joan at:
For more support with emotional obstacles so you can stick with exercise and health changes, listen to her Tedx Talks:
Emotional Mastery: The Gifted Wisdom of Unpleasant Feelings
Greif: A Pathway to Forgiveness
(Pst: this one on grief applies to any of us at any time not only to loss of a loved one)
Are you flipping 50 looking for a new or a renewed relationship?
Nicole DiRocco shares steps to optimize relationships after 50. We’re skipping the dating do’s and don’ts and going for the real readiness tests today. This dimension of wellness is a crucial part of total health and it’s much more tied to your fitness than you might think at first glance.
Historically, data show that men or women in a relationship are healthier overall and have better self care habits. Which comes first? We dive into it today.
Nicole DiRocco, founder of DatingWithGrace.me, is devoted to helping executive women have the confidence and skills to attract a healthy, extraordinary loving relationship.
Questions we answer in today’s episode:
Tips Nicole shares in this episode:
Reach Nicole at:
Where you can get her book: Up Close and Personal
Leave a question at:
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Are you motivated? Where does motivation even come from? Do you think it takes discipline and willpower to get fit after 50? Do you think you simply don’t have it?
Do you have clarity around these two things:
1. what exactly you want/want to change
2. how to get it
Women notoriously have a challenge stopping to put themselves and their own wishes first. They say they want to but when they really have the chance it’s hard! You’ve been ignoring or stifling what you want for too long!
Then, even if you do resurrect those personal desires and have a vision of what you’d love life to look and feel like, do you have a clear path to get it?
With infobesity and information overwhelm, it’s a challenge to know who to follow and what path to take. That’s not a motivation factor. Now one can be motivated to act if they don’t know what the actions are. If you know, like, and trust someone who can help you’re way ahead! I’m honored if I’m one of those people. And yes, I can help you sort through real and real for you right now at midlife in the midst of hormones and stress.
Then there are two other things to consider.
How much energy do you have to carry out the tasks that if you find clarity on what to do, have to actually be done? You may not have the right chemistry to do it. You may need to commit to nutrition or sleep in order to take action. Action takers have energy, even before they begin to make changes.
But it’s just a matter of habits. No one is born with good habits. They acquire them one by one and so can you.
How urgent or necessary is this for you? Do you think it’s really important or matters that you show up 100% for yourself, for your family or for work or someone else? If you don’t you’re going to have a hard time. Your motivation will wane if you think it doesn’t matter.
If you want more clarity on what to do to burn fat after 50, I invite you to my free online webinar Fit-U:
I’ll teach you:
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