Simple Ways to Make Exercise Easier (and get better results)

Make exercise easier! I can’t do the workout for you but here’s how I may be able to help! Here’s how to get better at gymming (even at home)!

1. Tie a post-workout meal you LOVE to your exercise. 

This works for more challenging workouts, but don’t get in the habit of overcompensating after exercise. You know those disappointing numbers on the treadmill after you’ve busted your buns doing a mile? They don’t lie!

So this isn’t about eating so much you’re blowing results. But there are times when before or after exercise a little more (of the right) fuel may do you good.

2. Put yummy-smelling products in your gym bag. 

There’s nothing worse than going to shower after a workout with subpar products. Stop buying sample size junk and get minis of your favorite products.

I was guilty of this for a long time! I’d buy cheap drugstore quality items for my gym bag or put hotel (not 5-star at that time) lotions and shampoos in my gym bag. I felt like I had had a “gym” shower and it felt very different from getting ready at home.

  1. Make a playlist for every activity … intervals? Here’s Mine

This is especially important if you’re rhythmic, but I don’t know many people who are not motivated or moved by music. If you can find music you love that has a beats per minute that matches the tempo your feet hit the ground or push the pedals, you’ve found a pace partner.

When I do interval training or a “tempo” run (a little faster than I like to go) here’s a list of songs I love and use:

make exercise easier4. Workout with someone a little more fit, who doesn’t quit. 

The only way to get better is train better. If you’re hanging out with someone who’s got motivation problems, who stops frequently, who is slower than you are, tell them you love them by you’ve got to go do YOUR workout.

You need to feel like someone is two-to-three steps in front of you, or beside you, but pushing you in pace.

Don’t mistake this for doing someone else’s workout. You need to know YOUR heart rate, your exertion level and your personal goal for each  workout. You don’t get fit doing random acts of exercise. Some days the purpose of exercise is recovery, or a long endurance day when your heart rate zone should be lower.

Don’t show up to a class and do the instructor’s workout in a random drop in session. Know your plan for the day and the week and do that. Options are not your problem. I used to struggle with this riding with my partner. He’s an intensity junkie. He’d push me. Yet it was Sunday, my long slow day. Going hard and intense blew the foundation of endurance I was supposed to get on those days. Know what you need and how to get it. Then go looking for the partner!

5. Start crossing your arms. 

Inevitably, there will be some Joe sitting on a piece of strength training equipment you want with a cell phone, scrolling between sets. Do not, I repeat, do not be intimidated. Ask if you can work in or stand with your arms crossed in close proximity to the machine.

You can assure him or her that you’ll just be a minute (shorter than or the same time of rest/scroll) and give it right back.

6. Leave the cell phone in the locker. 

See above: if Joe fit was busy scrolling between sets parked on equipment and you didn’t like it: don’t be Joe. That is all.

make exercise easier

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7. Have a back up plan.

Whether you can’t do squats and lunges, or the line at the leg press is longer than the line for the ski lift in Vail at New Year’s, always have a couple ways to work the same muscle groups. No waiting on the gym floor. Try these so that you can keep  your workout moving the way it should no matter who is scrolling through his phone on the machine you want or what joint issues you’ve got!

8. Keep essential oils in your gym bag. 

You know my girl for all things essential oils is Dr. Mariza Snyder. You can get some of her favorite recipes quick and easy! Listen here to a recent Flipping 50 podcast for some of her best tips. Or grab one of her amazing books for moms and hormone balance.

9. Get sweat stain (and stench) removal that’s chemical free.

Here’s the truth, without the drama. What you wear on your skin every day matters (so does what you sleep on for hours every night). You’re breathing deeper and you’re absorbing it into your body. You don’t want to use toxic dryer sheets. If it smells or has stains… here’s my go-to. Since I started using MyGreenFills I’ve NEVER looked back.

Got reservations about this? SO did I. What’s more convenient though ? Getting it right to your door or going to the store? What’s more feel good? Buying a plastic jug every time you buy? or having one to refill? Helping get prostitutes off the street is pretty amazing too. You can learn more about this company here. I’ve got my son and his girlfriend started on this too.

It’s not the chemical crap we grew up with. It’s essential oils and smells you enjoy with all the good feels.

10. Take your post workout smoothie with you.

The best time for your post workout smoothie is between 60-120 minutes after your high intensity workout. Make it ahead and pack it in an insulated bag or cooler. Skip the sugar-packed options on shelves and made at the local smoothie shop.

11. Germ phobe? Wear gloves during workouts.

Combat slippery equipment and germs too. The humidity goes up when the bicep count does in January. Try gloves, they’ll keep you safe and make you feel badass too. Keep your hands away from your face, skip using the club’s towels, and bring your own (anti-microbial).

12. Don’t do strength and cardio at the same time.

Form falls apart fast. The rapid results you thought you were going to get evaporate. I know, I know, your trainer tells you to do bootcamp with him or wants you to do a blend of the two. Guess what? Bootcamp style workouts have finally fallen out of the top 20 trends in fitness. We see more injuries than results. Focus on moving fast with good form when you do intervals and doing slower controlled muscle work to fatigue when you strength train. Multitasking during exercise is over-rated for hormone balance.

13. Get your gut feeling good.

So many women avoid exercise, or exercise in public because of embarrassing gas or bloating that keeps them from even starting to exercise. Though exercise may improve it you want to focus on two things. First, get immediate support. We’re all exposed to stress, varying scheduled, and to foods that aren’t ideal for us.

I use Atrantil when I travel, gave it to my 92-year old mom, and actually used it at home after dinner the other night. I felt better in a couple hours and was normal the next morning. 

Next, if gas or bloating happen frequently, your body is telling you it doesn’t like something you’re eating. It’s time to test your best foods. That bloating, distention, and what you think is belly fat may be sign for a change in your eating habits.

If the holidays are bringing extra decorating, entertaining, shopping, hosting, traveling and fun into your life they may be putting the squeeze on your time to exercise. Time is a limiting factor for any of us any time of year.

This post is about how to change the way you think about that. STAT!

No Time to Exercise?

You’re probably forgetting something.

Or you have never experienced something so you couldn’t know this.

When people say they don’t have time what they imagine is that they don’t have time to add something to their day if they’re going to feel the same way as they do now when they start to exercise.

They don’t remember or don’t know that if you feel energized 100% of the time you WILL absolutely have time for exercise, and so many more things you potentially want to do but haven’t been doing.

Exercise and healthy eating (including preparation) don’t COST you time. They give you MORE TIME!

It’s proven with research that people who exercise are more productive, more creative, able to problem solve better, and make fewer errors. That’s all TIME SAVING!

In fact, people who exercise during their workday (yoga for lunch, anyone?) report greater JOB SATISFACTION at the end of the day. Why? It’s probably easier to get work done, feel accomplished, and handle stressors easier.

Not having time to exerciseis a story you tell yourself. It may be a reality right now because you feel so drained.

If you don’t have the energy to begin exercising, or you’ve got a limiting condition, then start with nutrition. The more you learn about HOW to eat (not less, actually many women are eating too little or just poorly) for you right now, the less inflammation you’re going to have, the better you sleep, and the more you’re going to feel like moving more.

Thinking you don’t have time to exerciseis also about mistakenly thinking it takes an hour to get a good workout. It doesn’t.

In fact, if you’re drained, shorter more frequent exercise is better.

It’s not even a matter of building up to an hour. You don’t need to unless you’ve got some endurance goal. A short workout most of the time is more conducive to hormone balance than a long one.

time to exerciseHow Much Time to Exercise Well?

Those days of getting an hour workout in every day and doing 3-hour long monster classes on the weekends? Gone. Not better for results. So let them go! Most older adults who try to pursue those types of endurance activities suffer repeated injuries, slow healing, and chronic fatigue or adrenal exhaustion at some point. (younger ones too!)

Ten or twenty minutes several times a week will help you feel better fast. Sleep improves by 33% with 10 minutes of daily exercise. An hour ho-hum workout can fail you where a 10-minute workout that helps you reach muscular fatigue can change your body (and your life).

The research is clear we need to exercise, and in general move more, all day. Quite a lot to live longer stronger. We sometimes get an incomplete message from experts we trust though.

Setting Goals

It’s not about chasing a size or a number on a scale or a BMI. I’m not a fan of doctors who recommend “losing weight” without backing that up with a measure of body composition. If you don’t know your body fat: find out. Track THAT.

Yes, for sure, your waist circumference is a health risk or advantage. But the way to change it permanently is to focus on body fat (body composition). By increasing your lean muscle and decreasing your fat at the same time, your weight will change more slowly. Yet you’ll be far healthier and you will then be more successful in the optimal weight game long term.

Even then, stop chasing numbers and start chasing joy for life and energy to spend doing things you love with people you love. THAT’s motivating.

You don’t do anyone good if you’re drained, constantly tired, and if you’re a woman you’re probably always going to care a bit about how you look. If you’re tired and then also starve yourself of nutrient-dense food while you periodically binge on extreme exercise too, you’re going to wind up worse off, not better.

Here’s a question for you. Do you sneak in sweets daily? You find an excuse to go to the store to pick up something and then buy the peanut butter cups – or malted milk balls – like one of my clients? Are you “good” all day barely eating anything and then end up ordering a pizza late at night exhausted after constant meetings?

Those both steal time and energy from you. They drop you right on your you-know-what. Yet, you don’t think anything of the TIME they take right?

Time to Exercise

Try it my way for a month. Put exercise into your day. Commit. Decide that whether you’re motivated or not you’re going to do it. You will most likely start making better food choices. In fact, if your exercise comes just before a meal it could really change things. Study subjects made significantly higher nutrient-dense and moderate calorie food choices when they did just 6 minutes of power walking before lunch.

time to exercise

Resources:
https://www.emeraldinsight.com/doi/abs/10.1108/17538350810926534
https://www.sleepfoundation.org/sites/default/files/RPT336%20Summary%20of%20Findings%2002%2020%202013.pdf

3 Habits You Can Change to Stick to an Exercise Plan!

If you find it so easy to start and so hard to stick to an exercise plan then this is for you! The saying goes that the hardest thing is to start. That my friend is a lie!

The hardest thing isn’t to finish. The hardest thing is the middle. The getting up every morning early after the honeymoon period has worn off, the doing more laundry than your sedentary self would ever have to do, having to choose exercise over some other things in your life, and having to convince your friends or your family that this is something you’re not willing to sacrifice… all of that happens in the middle  and that’s the hardest.

If you’re about to the finish line in a race, or just doing your own walk or run… it’s easy at first, and you have a burst of energy and an I-could-have-done-more at the end.., but the middle is where it’s hardest.

This short post is all about how to stick to your exercise plan. I’ve been dwelling on this recently because it’s fall. I’ll link to a recent podcast about how I do it. After I delivered it though I felt like there was something missing. The tools to actually do it and nail down why you might be – like so many of my students and private coaching clients – having a hard time. So there are three things that really need to change to stick to an exercise plan.

Let’s dive into them. And before I do this is a shameless plug for the sponsor of this episode, my new strength training program STRONGER. No matter what else your goals are – avoiding disease or getting off medication, boosting your mood and energy, avoiding osteoporosis, or just loving life more because you’re well, stronger, it’s a built-for-women-50-and-over strength training program. It’s everything you need and nothing you don’t if you have limited time but want to start and not get overwhelmed.

Check it out right now while I’m recording. We start October 1 and you can register for STRONGER now. Once we start doors are closed but you can find out how to be the first to be notified when we open the doors again.

Weight training is about so much more than getting your muscles stronger. You’ll know it when you experience the magic of other women supporting you inside the STRONGER group.

So now, let’s dive into these three things you want to change in order to stick to an exercise plan. These obstacles will have to go.

#1 You have fictitious obstacles that are your limiting beliefs and personal “rules”

  • You have to do the laundry first
  • You have to do the dishes first
  • You have to have supper on the table at _____________.
  • You have to do a full hour (or even 45 minutes or 30) instead of taking advantage of 10 or 20 minutes
  • You are tired so you should sleep in.
  • You can’t lift/walk/swim…. So you’re not going to do anything
  • You have to leave the house clean before vacation or unpack before you do anything else when you get home

#2 You need to know your numbers

  • Inches and percent body fat
  • You immediately know whether what you’re doing… whether that is the number of workouts you do or don’t do, the weight PLUS the inches and the body fat are telling you
  • Blood pressure, cholesterol, resting heart rate, tracking things like hours you sleep

All of these will help you see evidence what you’re doing does matter – even if that scale doesn’t change.

#3 You’re hiding behind someone else

  • You have to work
  • Your kids need you
  • Your spouse doesn’t like it when you do something else

I would so appreciate you leaving a rating in iTunes! It really helps spread the word about the possibilities we have in the way we age. And it helps shunt women with hormone imbalance away from standard exercise prescriptions that don’t fit their needs.

Here’s the link to leave your rating and comment.

motivated to exerciseGet and Stay Motivated to Exercise

“How do you stay motivated to exercise?”

It’s one of the most common questions I’m asked. I know my successful clients and friends who are committed are often asked this too. The truth may be we’re not all that motivated. We committed to it and we go because we know there is truth in some social media memes.

I wish I hadn’t done that.

~said no one after a workout ever

You will feel better after an appropriate* workout even if you didn’t look forward to it. Your body chemistry changes within seconds after beginning exercise. Endorphins, serotonin, and appropriate levels of cortisol begin surging through you. The feelings of satisfaction and achievement that follow exercise stay with you long after the exercise is over. That kind of “fix” is how so many of us stay motivated to exercise even when life throws obstacles in the way.

By the way, I haven’t always been a regular exerciser. I had to start somewhere just like you. I didn’t go from being a rockstar athlete in high school (I wasn’t) right into running and lifting regularly. I have told more than a few stories about my days in “contract P.E.” in high school. I think we sat in the old wrestling room eating Oreos dipped in peanut butter. That is, after we’d snuck out to buy them. Nice, right? Picture of health.

Below I’m giving you some simple tricks I use to stay motivated to exercise in a way that changes my fitness level. By that I mean, in a way that follows a plan that increases my fitness level or positively changes me. I can write an exercise plan to take myself through 142.2 miles in one day but if I don’t followit and don’t do those workouts according to the plan I won’t have the same results.

Random exercise won’t reap specific results.

After 50 we have a little more urgency, a little less resilience to injury, and less time than we often thought we might in our 20s and 30s and 40s. So it is important to me to get it right. The biggest reason sticking to a plan makes sense is easy. Results make anyone of us motivated to exercise.

When you see and feel results, you will want to do more of what gives you results.

#1 Break Up to Make Up

I break up my workout time into chunks stay focused. It’s a no-brainer on longer workouts but I like this even for short ones. When you’re going to do it another 50 years even those short interval-training sessions get predictable. Just doing a workout does not make up for a lack of intensity.

I never want to take for granted just because I’m doing an “interval” workout I’m working harder. Here’s how to know if you need to bump up your focus: you finish thinking that you didn’t work that hard! [Intervals are supposed to be tough and get you to fatigue, or they just aren’t doing the job they’re known and loved for: boosting fat burn].

Here’s an example of a longer swim:

Here’s an example of a long indoor bike session:

motivated to exercise#2 Mindful Minutes

If the first example was increasing my focus on the workout itself, this one I can use either to distract or to focus. When I ran my first marathon I had a list of people I love to think about each mile (and .2 at the end) of the way. I am guessing many marathoners do similarly because crossing the finish line is emotional if you’ve ever watched runners come in.

I sometimes focus on an article, chapter, or a course I’m creating for a specific time during a longer, run, bike, hike or swim.

During intervals, I will use the recovery to do the same. I’ll focus on the activity as I charge uphill and then bring my thoughts back to the idea I want to develop. This works well for my clients who are corporate athletes. When you need to step away from your desk or have a difficult conversation with someone (or not) the movement and release of adrenalin can bring things back into focus and make your creativity flow. Brain-Derived-Neurotrophic-Factor (BDNF), which is enhanced by exercise increases productivity, focus and decreases depression and anxiety.

Those results are long term but there’s also proof that exercise during the workday, regardless of intensity, increases productivity and problem solving skills in the afternoon.

Most women have loved multitasking since we first learned the word. It’s how our minds tend to work anyway! But you already know that there’s plenty of proof to show doing multiple things doesn’t get more done at once and it doesn’t get the jobs done well compared to what you’re capable of when you focus on one.

Yet in this case you combine movement and thoughts about an issue, you’re taking advantage of kinesthetic learning as well as the reduced tension and adrenalin so you can focus. Then when you go back to the drawing board with ideas and breakthroughs from your enhanced creativity, you will have a better outcome.

#3 Cross Training

When I’m short on either time, or attention, I stay motivated to exercise by opting for short cardio and weight options in the same session. Instead of doing 40 minutes of running or weight training I’ll do 20 minutes of intervals and 20 minutes of strength training. The combined workout is higher in overall intensity than either one alone (the longer we go the lower the intensity).

When you have 20 minutes you pay attention. Face it, we baby boomers and over 50’s have an attachment to the more-is-better mantra. It’s been proven false over and over again yet what got in your head decades ago may be a hard idea to unlearn. When you give yourself just 20 minutes you don’t let your mind wander, you make it count.

When you make it count, you’re back to the real answer to how you can stay motivated to exercise. It works. It just flat out works.

It feels good to feel good.

 At risk of stating the obvious, for many people paying for a program and committing to a coach or a group is a big motivator. Flipping 50’s STRONGER program is currently in beta and we’re testing it with a group of about 25 women. They’re committed to each other and to the study: we’re very dependent on their participation and their ability to be eligible at the 50% off rate hinged on sharing their results and doing all 16 workouts for 8 weeks.

So far as we enter week six, the comments have been fantastic. Women supporting women have made this a different experience. They share the completion of workouts, their comments on the difficulty or variety of each new week’s workout, ask for support in modifications and they’re feeling stronger! The accountability factor is a big motivator.

[The STRONGER program will launch in September. If you want to be first to get the announcement be sure you’re getting out emails by adding yours here.]

*An appropriate workout designed for your collective hormone, physical, and mental needs is not just any workout. Don’t ignore signs your best workout might be restorative yoga right now. The right workout is sometimes a recovery workout and sometimes a tough challenging interval workout. It’s rarely a middle-of the road zone 3 workout (also called No Benefits Zone). Unfortunately, for most women that’s where they’ve been exercising for decades.

Share your own tricks for getting or staying motivated to exercise.

One must for my motivation is eating well. While some might find they temporarily are motivated to exercise because they eat junk, I’ve found for me and my clients the better we eat, the better we feel, the more we want to exercise and just move general. When you don’t eat like a couch potato you don’t want to be a couch potato! Seeing this before the end of August? Hurry… stock up and save 10% on my favorite breakfasts, post-workout meal, and craving-killers (chocolate-nut butter smoothie anyone?) that taste great and don’t sabotage you! Use First50 at the store.

motivated to exercise

 

 

5 Secrets to Become a Regular Exerciser

This episode is all about how to become a regular exerciser. I’ve privately coached many men and women who wanted just that. They wanted to be the one who gets up every day and walks or who is a regular at the gym. They wanted to make time even when work-related social hours popped up and tempted them with cocktails. Our social media followers ask this quite often. So.. here it is. I thought hard about how I would lay out the steps to become a regular exerciser. These are my top five.

This episode is sponsored by the STRONGER program. It’s our newest program and it’s going to launch this fall. Right now we have 27 women in our beta group testing it for us and they’re seeing and feeling results. This is the start of week seven so they have this week and next in the beta program. Then we’ll share results. I can’t wait. If you want to be first in line for the launch of the full program then you want to join our subscribers and I’ll link to how to do that in the show notes.

How to Become a Regular Exerciser: I Did It, You Can Too 

#1 I don’t make excuses.

I grew up in a small town in the middle of the Midwest. I visit frequently. There is no “clean” food to be found. You’ve got to make your own.

I travel frequently. I take food with me, and often a blender. I stop for groceries. I ask about refrigerators in the room. I let my hosts know there are foods that don’t agree with me.

I will get up early before a speech, a travel day, following a golf tournament, or a conference to get fresh air and physical activity.

I was a single mom working two jobs, publishing a book, and training for triathlons. I spend hours upon hours following my son around golf courses, driving to out of state tournaments, and fielding phone calls from over 20 staff members and thousands of club members as a Personal Training director. Then responded to hundreds of students in my university courses. I understand obstacles. You can either look at them as excuses why not now or as reasons why now is absolutely the time.

#2 I take care of my own needs.

I’ll excuse myself early to go to bed because I’m a morning person and I know I can’t do both late and early and function at my best.

I let house guests know I wake early and might be making noise in the kitchen before dawn or out on a run when they get up and they can help themselves.

I respect others’ needs and expect the same.

If it makes someone uncomfortable or they don’t respect my needs I don’t spend a lot of time with someone.

#3 I know the difference between opportunities and best for me.

At conferences you can start your day earlier with breakfasts before the conference, do meetings at breaks, stay late after the party and it’s all in the name of connecting with people you love and want to collaborate with, but all of it is simply too much. I choose my priorities so I can keep the down time to recharge between activities.

When I’m traveling to an Ironman race, there are opportunities to do swims, and rides, and shake out runs and others seemingly doing them all. I know I have to stick to my plan and not be caught up in the “opportunity” to do what others are doing.

I don’t join a lot of groups that ride or run or swim because then I would end up doing someone else’s workout instead of following my own plan. There are times when it’s a fit and there’s a reason to be with others who push you, but most often you need to plan your work (and workouts) and work the plan. A single coach may be better than a group fitness program with 90 classes available to you.

#4 I set goals.

Since I was 31 and trained for my first marathon I’ve set big goals so that I train with purpose. I don’t train for toned arms or a flat belly. Those are benefits of focus on specific goals. First it was marathons, then short triathlons, then long ones. The difference in mindset is dramatic. “Exercise” is something random without a specific reason or deadline.

Goals I set revolve around life experiences I want and often around people I want in my community. Become a regular exerciser by keeping yourself on the hook with a goal.

#5 I can relax without exercise.

 I don’t rely on it. I don’t stress about it. I do feel better when I exercise regularly, but I also know the value of days off and I take them. That plays right back into the motivation to exercise. If you want to become a regular exerciser, regularly taking a break is key.

So often we get caught up in having to do it daily. The people I know who do this only miss because they’re sick, or they get burnt out and stop seeing results and quit because the attitude is, it doesn’t matter what I do… I don’t see progress.

Join our subscriber community for the first chance at early bird (and special rates) for programs like STRONGER this fall:

https://www.flippingfifty.com/any-age

The thought of participating in the Senior Games as an athlete may have not even occurred to you, yet. That doesn’t mean it’s too late.

I’m forever telling clients to get off that scale. They nod and agree. Then the first thing that comes out of their mouths when we talk about status is about either losing a few pound – or gaining a few pounds – or the dreaded plateau.

What would shifting your goal to a starting line do for you? What if it weren’t about weight loss at all or about what to eat or a forever search for the right workout?

What if it were about getting better at a sport, performing optimally, and getting focused on something fun for you yet bigger than you? Enter my guest on this episode, Kyle Case of the Huntsman World Senior Games.

Huntsman World Senior Games:

The Huntsman World Senior Games is the largest annual multi-sport event in the world for athletes age 50 and better. Every October the Games welcomes more than 11,000 athletes from all around the world to St. George, Utah to compete in their choice of 30 different sports.The event was founded in 1987 and continues to strive to achieve its mission of fostering worldwide peace, health and friendship.

Kyle M Case is the CEO of the Huntsman World Senior Games. He has managed sporting events for over 15 years and loves the life-changing impact that these events have on individuals.

Questions we answer in this episode:

  • What is the history of the Games?
  • What is the international aspect of the senior games?
  • Do you have any inspiring stories about athletes?
  • How does one get involved in the games as an athlete? What are the requirements?
  • How can you get started (and I challenged you to share how you will!)
  • What are the oldest participants in the games?
  • Back in 1987, what were the 5 sports featured? (can you guess?)

Today you can participate in any of 30 sports at the Senior Games including racewalking, swimming, golf, basketball, swimming, and so many more you can learn about when you connect with Kyle.

Get Connected and inspired:

Website: www.seniorgames.net

Facebook: facebook.com/worldseniorgames

Twitter: @worldseniorgame

Instagram: @worldseniorgames

Other inspiring podcasts about older athletes

A Dozen Tips for Better Workouts

This post is full of tips, tools, and tricks to make your workouts more fun, so you can stay motivated, and continue to get better results. Whether your better workouts are about enjoying them more or about avoiding injury or obstacles, you’ll find something here to inspire you!

better workouts#1 Get Gloves

You’ll get a better grip with gloves. That’s important whether it’s hot and humid in the gym, you’re sweating, or you have a little arthritis in the hands making it hard to grip. An added bonus: they make you feel just a little more badass, and that may be just what you need for better workouts.

Years ago, my client Willa was new to weight training and seeking bone loss prevention during menopause. Her hands were slipping on weights. I gifted her a pair of weight training gloves and we never looked back.

#2 Do a Challenge

Pick something that inspires you, and something that’s intelligent. If you know the facts about muscle recovery doing the same type of exercise daily for 30 days isn’t the most advantageous for your fitness level. However, a well-planned challenge that focuses on something important to you can keep you focused.

Flipping 50 Café members have 30 different challenges to choose from and there’s a new one every month to help you in whatever area you need it most. I’m there as not only your virtual trainer but your coach to help you decide which one will be most beneficial for you right now. Are you a member?

Registration is open for the 28 Day Kickstart! Save your spot for this live coaching program and get your bonuses now.

better workouts#3 Add Music

My favorite playlists match the intensity that I am shooting for during a specific workout. Whether it’s running (step tempo) or biking (pedal stroke) I use my music beats per minute to improve form. That might mean I’m going double time, half time, or right on the tempo. If you feel yourself slipping into slow slogging and heavy steps, this is a favorite coaching trick. Here are some of my favorites for matching quick steps during intervals:

One of my clients listens to spiritual music during her runs. Music is personal for sure. Try varying your music selection on your next workout if you feel like you’re no longer paying attention to it. There are workouts where that might be the goal but if you need better workouts right now try a change.

#4 Listen to a Podcast

Double dip. Catch up on something inspiring, educational , or just entertaining while you’re walking, spinning, or lifting. That’s exactly what I do weekly. I catch up on podcasts while I’m lifting weights (if I’m not shooting a video). Kinesthetic learners like me (and we all have a degree of it) retain information best when we hear it as we’re moving.

Did you know the Flipping 50 podcast was acknowledged by AARP as one of the top podcasts to listen to for over 50s?

I’ve posted some great podcasts about gut health recently on Flipping 50. You’ll find podcasts about fat loss after 50. There are podcast interviews with bestselling authors (many of whom are also flipping 50).  You can search at flippingfifty.com for a topic you want or just start binge listening from iTunes right to your phone.

#5 Wear What You Love

Buy something you love yourself in. When you where something that makes you feel amazing you will be inclined to repeat it more often. You may work a little harder, a little longer, or both. Don’t skimp on shoes or bras. You can cut corners on shorts, shirts, hoodies, and socks (this is one place I make sure I have at least two awesome pair!)

Insider tip: I love Darn Tough socks. Try a pair and you’ll know why. Besides the fact they come in colors that make me smile, they last forever, keep my feet dry, and feel like a glove. The other thing I love is color. You’re not going to see me running in gray. It’s about no one else but me, and I’m a color girl. The world has enough beige and neutral.

#6 Get a Fanny Pack You Love

You’ve got to have some essentials. Keep your keys, lip balm, and cash in hot pink zippered pockets. You might as well love it. Most of them now breathe and have elastic so they’re comfortable. It’s the little things.

better workouts#7 Wear a Visor

A Headsweats visor is an essential for outdoor workouts. It holds your hair back on windy days, or covers helmet head after a bike or harnesses it after a swim. Most importantly keeps the sun out of your eyes so you’re not wasting energy squinting.

#8 Put the Spring Back in Your Step

If you’ve got a couple flat tires under your feet, it’s time to shoe shop. If you can afford it, buy two pair of the best fit ones for your foot (it’s not based on color until it’s based on neutral, stability, or cushioned to fit your neutral, flat, or high arch).  [I’m inserting my resources page – there’s the link to where I get ALL my workout shoes- for a lot less! You could say I buy in bulk.]

Buy two pair, then rotate wearing them so they get a chance to breath. Don’t double dip on your workout shoes wearing them for work all day and then workouts too. They’ll last twice as long. Invest in shoes for the task and you’ll have much more support and look forward to and have better workouts.

#9 Test Your Hormones

Self-assess (you body never lies) with a coach first. If you can’t figure out what your hormone status is right now so you can respond appropriately, test. Even if you’re working with a coach, I’ll sometimes recommend a client test because she’s been struggling to do the right thing (self-care, change workout timing or type). Seeing it on paper can help confirm your physical signs you’ve been trying to ignore.

I test regularly (6 or 12 months) depending on changes I make. Before or after a higher intensity training period, or if I am seeing signs that things have shifted and want to catch it before it’s gone too far. Better workouts are no accident, especially after 50.

#10 Refresh Breakfast

Shakes make an easy meal. If you’re trying to lighten up you’ll love the ease and the “no-brainer” my participants enjoy once they start. There’s no thinking about how to make breakfast either fit in, or be healthy. Where else can you add 2 cups of veggies, a small portion of berries, healthy fat, high fiber, and 30 grams of protein so easily that will keep you full till lunch time AND boost lean tissues … in a way that takes less than a minute?

My three-day reset includes two consecutive smoothie meals plus clean meals of delicious soups and easy-to-digest foods coupled with more mindful and less intense exercise. It’s a game-changer when you’re feeling overwhelmed with high-intensity exercise, life, or you’re not sleeping well. Most of us need to step back before we can go forward. Better workouts have better fuel.

better workouts#11 Register for a Race

There’s nothing like a starting line to change the way you commit to exercise. Make it big enough it makes you a little nervous and a little excited. Or make it close enough you can’t skip. Two of my clients did their first half marathon last fall. Which meant that by this time last year they were beginning to think about it and with 12 weeks to go you’ve got plenty of time (I’ve trained women for marathons in 16 weeks).

If not a race, choose an adventure that’s a commitment: an organized hike, or bike, a swim point-to-point. Flipping 50 retreat attendees have had a training schedule for the retreat weekend for two months to prepare for the hikes at altitude three days in a row. When you’re focused on something you don’t let workouts slide. When my clients know what to do when they do their workouts every week – and get results. We all need a little help putting the plan in place.

better workouts with lessons

#12 Take a Lesson

From ballroom dance to golf or Stand Up Paddle boarding (SUP), lessons can inspire your workouts in so many ways. Of course, the activity itself can be the workout. Say you get a running coach, weight training coach or a swim coach or join a master’s swim session; you’re bound to be out of ho-hum when someone else plans the session. But if you love the activity and it’s not necessarily a workout– dance or golf – and want to get better you may find that you start doing more consistent core or strength or yoga because it now has a greater purpose.

better workoutsWhat are your tricks and tips for better workouts? What makes you love what you’re doing and look forward to it? Share in the comments below and inspire someone else!

Just in case you’re looking for a bit more inspiration… try Fitx Talks for 10 minute inspirational chats. I’m there with 30 other experts sharing short sprints of just content no fluff.

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:

https://www.flippingfifty.com/fit-u-webinar

I’ll teach you:

  • how fat burning is unique later in life
  • what hormones and stress have to do with it
  • how you can lose fat at any age
  • what increases your fat storage
  • how old science has been replaced and what you think you’re doing right may be hurting your fat loss
  • how to get motivated because you have the right tools and they aren’t as hard as you think!

Resources:

Flipping 50 Cafe [enrollment is now open]

Please leave a rating in iTunes:

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

getting fit after 50What would you say is the hardest thing about getting fit after 50?

Chances are if you’re reading this you’ve got intentions about getting fit after 50.

I just returned from the gym. It was 5:45 pm, on a Monday, in January.

Actually, whatever you just imagined, it wasn’t quite that bad! There were parking spaces and really it was kind of quiet in the weight room and cardio area. Must have been the warm weather today that allowed Coloradans outside.

Yet, this time of night isn’t without some bumping into big young guys in the weight room anywhere in America.

I don’t wear ear buds & ipods at the gym so it’s hard not to overhear. That’s so much kinder than saying I was eavesdropping. Two college-age guys were excitedly chatting about a business plan and an app they’ve got in the works, well at least the idea stage right now.

Had I not wanted to rat on myself, and the fact I was totally listening, I would have injected a comment. I didn’t. I did smile ear to ear though, thinking what a funny comment.

“The hardest thing is deciding,” one said. “It’s committing. I feel like that day is the hardest day. Once you do that everything is easy.”

LMAO on the hip sled as they were bench-pressing mirror muscles, I thought, we’ll see.

See, I believe THAT day is the EASIEST day! It’s every day that follows that is hard.

Whether you’re talking about a business plan, a project, a marriage, or having a baby or … your getting fit the easiest day is deciding, signing up for the program, setting the New Year’s intention (or whatever you fondly call them), declaring I’m in for good out loud to the universe and maybe God and everyone you know… that’s easy.

getting fit after 50

Honeymoon period.

Then there is the follow through on the commitment …

… when the alarm goes off at 4am (and it’s dark and it’s warm under the covers)

… when your spouse does something that really makes you angry or hurts your feelings

… when the cuddly bundle of joy you had is projectile vomiting across the room for the first time or has colic and you can’t stop it

… when it’s intimidating to walk into a new gym, new weight room

… when you don’t like the way you look and feel in your exercise clothes let alone the way you feel hot and sweaty

… when you have to travel for work and plan ahead how to order at restaurants and bring healthy food in your suitcase

… when you don’t like what your trainer has planned and you throw every possible obstacle out there for why you can’t do it

… when you’re full of excuses and it’s really not about the program, the trainer, but it’s about you doubting you

… when you want to believe that anyone who is getting fit after 50 must have a luxurious life with maids, and trainers, and no laundry to do and more hours in the day than you … but even you know that’s false.

That’s my observation about the hardest day on the journey to getting fit after 50. It’s every one after that first day you jubilantly declare your optimistic future dreams. Those days when you have to roll up your sleeves, not because it’s always about manual labor or hard work… but because it is about changing your habits and your mindset about the way it was going to be.

You are stubborn; a creature of habit. So am I.

Habit gravity is like the devil.

When you’re committed you’ve decided everything is “figuroutable” and even if the GPS you thought you were setting isn’t going to get you there, you do the U-turn and keep going.That is darn frustrating, right? To realize in the hurried state we’re always in that you’ve been driving in the stinking wrong direction?

So it is if you’re “eating healthy” or exercise hard every day and can’t lose a pound of weight. Not necessarily  the right answer and usually the dead end for a woman whose started peri-menopause or is over 50.

Every day that you drop a little of your resistance to the plan that is right and you trust that process instead of giving into that devil-like resistance keeping you from what you want, that’s a good day.

When you recognize that you have resistance before you sabotage yourself with resistance again, that’s a good day.

If you want some support reducing your resistance and getting fit after 50 click here. If you have more than 20 pounds to lose, click here instead – for my course specifically designed for fat burning, for women, over 50 based on science, and over 30 years of primary research working with midlife and older women.

getting fit after 50

most popular podcasts and blogsThis is the collection of most popular podcasts and blogs of 2017 for women flipping 50! The “top 10 collection” is based on popularity, measured by listener downloads and reader shares. If you see something you like, I’d love your share. It tells me what you want to hear more about.

I’ve added my comments below each show. Whether you’re looking for a tip-rich source or a juicy slice of inspiration, there’s sure to be something here! To add comments (I love to hear from you! Or get the links you hear in any show, just visit flippingfifty.com/podcast)

I felt compelled to include with these most popular podcasts and blogs of 2017 my list of inspiring podcasts and expert interviews. I am grateful for the people I am privileged to interact with and share with you throughout the year.

Most Popular Podcasts and Blogs of 2017

Honorable mention of the most popular podcasts and blogs of 2017 goes to an episode posted in 2016 with the most downloads in 2017:

The Art of Change

I ‘ve been coaching the mindset since 1989 when I began grad school for Exercise Psychology. I went through a two-year deep dive to enhance my coaching skills for mindset success in 2000. Change requires far more than the right information or knowing there’s a gap between where you are and want to go. The popularity of this year end blog suggests you know that too. I’m thrilled. It means that change is available to you at any moment.

  1. Fix Your Chronic Fatigue with Dr. Evan Hirsch

This episode about chronic fatigue is full of small action steps you can take to feel better. Chronic fatigue and adrenal stress are realities for too many women over 50. They don’t have to be.

  1. Getting Started with Weight Training for Weight Loss After 50

Weight train to lose weight! It’s a slower road to changing the scale, but your pants will become baggy and you’ll change your body in a way no other exercise has the power to do. If you need some motivation to both lift you up and get you lifting, this is your listen.

  1. Making the Best of Major Life Changes at Midlife

No question that internally and externally our lives are changing during midlife. How do you take it in without stress getting the best of you? This one clearly struck a cord with listeners.

  1. Feeding the Muscles You’ve Got or Want After 50: How Much Protein?

Protein is an evergreen topic around here. Food gets emotional fast and I’ll be the first to admit that poor information coming to women over 50 (and women who want to flip 50 feeling and looking great!) gets me a little crazy. This is one of the single easiest things you can do to avoid muscle loss (sarcopenia) that IS a part of aging if you aren’t lifting weights and recovering with adequate protein (it takes both, plus rest, it’s not a choice between one or the other).

  1. My Crazy Menopause, Hormone, & Exercise Ride

In this episode I launched my announcement that I was going to begin training for an Ironman distance triathlon. I described the pre-testing and post-testing I would do along with the reduced volume training schedule I’d planned for myself. It was indeed a ride! (and a swim and run!) You’ll want to listen to the “after” episode coming as soon as results are back from labs I’ll be sharing!

  1. Women, Water, Running, and Recovery Tips for Injury-free Exercise

I loved this episode with Vicki Hunter from Boulder. Ultramarathon distance runner, and water exercise expert, she’s far more than that. She had a miraculous recovery from an accident you’d never guess from looking at her. She shared far more than exercise information with me as a part of the summer inspiration series.

  1. Myths, Causes, and Solutions for Back Pain with Dr. Stuart McGill

Dr. Stuart McGill has been a favorite expert of mine since 1989 when I was thrown from a horse onto a pile of wood. I spent a summer rehabbing and researching. For the last 25+ years I’ve referenced him, quoted him, and continue to study his work and research. This uplifting discussion with the world-renowned back pain specialist is one of my favorite.

  1. How Your Thoughts Make You Fit or Fat

In this episode, I return to mindset. It really has to start there and it never ends. Your mindset shift can change everything.

  1. 6 Signs Your Exercise is Optimal For Fat Loss After 50

This episode is like a checklist to see if your moving toward long-term success and maintenance or setting yourself up for a fall. Some of the things we learned early in our adult life about exercise won’t continue to serve you into the second 50. As the saying goes, what got you here won’t get you there. True whether you’re experiencing success or not.

  1. Losing 5-lbs vs. 50-lbs After 50: The Difference… the runaway winner with 33% more listeners than any other episode in 2017!

This is the run-away winner with 33% more listeners than any other episode in 2017! This describes in part the difference between Flipping 50’s 28-Day Kickstart and the Fit-U program and why there is such a distinction.

My Catalog of Most Inspiring Podcasts

I’ve added a short list here if you want to hear some hope and inspiration about your ability to start something or achieve weight loss or athletic success after 50.

Dexter Yeats, 72-year old age group Ironman champion

Susan McNamee, 65-year old Ironman triathlete

Margaret Webb, author of Older, Faster, Stronger

Christie Miller’s 31 lb. weight loss and dramatic career change

Tracey Hinsley’s more than 100 lb. weight loss

Teresa Houghton’s 115 lb. weight loss

My List of Expert Podcasts:

I had the honor and pleasure of getting to know and interview so many expert guests this past year (and there are more lined up in 2018). I include a list here of the guests and the podcast title below to make topics easy to see.

To get them all just subscribe to the podcast in iTunes and take them with you on your walk, drive, or as you lift!

Dr. Brad Gorski – How Toxins Increase Fatigue and Interfere with Weight Loss

Dr. Steven Masley – Better Brain Solutions

Dr Stephen Cabral – What’s Behind Your Cravings

Dr. Jolene Brighten – Rescue for Anybody’s Libido

Dr. Trevor Holly Cates “The Spa Dr.” – Skin Solutions for Wrinkles and Pimples

Dr. Ann Marie Fine – 3 Skin Care Secrets for Now

Dr. Lindsay Berkson – Sexy Brain, Sizzling Intimacy, Balanced Hormones

Dr. Anna Cabeca – Enhancing Libido, Intimacy, and Romance

Dr. Vincent Pedre – Lose Weight, Gain Energy, and Eliminate Gut Pain

Dr. Mariza Snyder – Essential Oils that Unlock Weight Loss

Dr. Sharon Melnick – Weight Loss Success Under Stress

Dr. Joe Tatta – Lose Pain and Move Without Ease

Your Rating in iTunes would be so appreciated!

Many of our listeners find us through flippingfifty.com/podcast or YouTube (and we’re glad no matter how you do! That often makes the iTunes rating that supports a bigger reach another step.) Share this list of most popular podcasts and blogs of 2017, too!

That’s it! It really matters and helps us increase our reach, end confusing and conflicting information overload, and raise the roof! Thank you in advance for sharing the most popular podcasts and blogs lists.

Flipping 50’s Most Popular Blogs of 2017

5 Exercise Flips You Should Make In Your 50’s

My Menopause, My Exercise and Hormones

4-Step Best Core Exercise Progression After 50 (or any time)

Intermittent Fasting Beyond 50: What We Know and Don’t Know

10 Ways to Do Core Without the Floor

6 Secrets to Less Stiffness and Muscle Soreness After 50

The Must-Do If You Want to Raise Your Metabolism

5 Reasons You’re Not Losing Fat (Nothing to Do With Age)

Boost Your Fat Burn By 29% Post Menopause

The Art of Change: Habits and Goals for Your New Year

None of these would have made it to a most popular podcasts and blogs of 2017 list without you, our listener and or reader. Thank you for being here and for making your comments, questions, and struggles known so we can keep providing information, motivation, and inspiration.

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