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:
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:
What is a Keto diet? I’m so glad you found Flipping 50 TV! This is the opening episode for season III! Share your comments with me and share the episode with friends!
In this episode I answer 61-year-old Catherine’s question, “How do nutrition requirements differ when training for an endurance event?”
Specifically, Catherine has been following a Keto diet.
A Keto diet is also called low carb, high fat – about 60-80% of calories from fat
About 10% of calories come from carbs, 20% from protein, and the remainder from fat. From person to person carb intakes vary- or should – so Catherine’s carb intake while training for triathlon will need to be higher than someone less active.
She’ll want to be sure to keep the carbs around her training times- pre, during, and post. Otherwise her diet can remain relatively the same, if she has already shifted her diet and low intensity training for a period of time that allowed her body to use fat at higher intensities.
Proper hydration and mineral balance – for anyone, an athlete at high heat and humidity this is a definite concern.
Side effects of a Keto diet can include constipation, fatigue, and frequent urination,
Weight loss is nearly immediate because you will shed water weight when you don’t eat carbs: for every 1-part carb you eat, you store about 3-parts water. As soon as you limit carbs you begin to shed that water.
If you teach your body to shift- (gradually) to a fat burning at higher levels of intensity common digestive issues and the need to fuel during exercise are reduced.
The body prefers carbs or the glycogen stored in your muscles from carbs during exercise. That said, shifting can be uncomfortable and a slow process, but it can be done. At low levels of activity you use fat. Right now… at rest, you’re burning nearly 100% fat for fuel. The harder you exercise the more the body naturally uses glycogen first.
When we feed the body regularly there’s no reason for it to burn fat. Those 5-6 small meals a day? If you want to lose fat, they’re getting in the way. There’s zero evidence that those mini meals – or grazing and snacking – burn more fat. There is plenty of evidence that shows frequent eating increases fat storage and halts fat burning.
How many more people stop at fast food restaurants when drive-through was installed? They didn’t want to take time or make the effort to go in… but as soon as it was easy to drive through or get delivery fast food sales tripled. It’s the same for your body.
If you’re exercise progressively increases the biggest change is to pre-during-and post exercise needs. During the 24 hours following significantly hard or long workouts an increase in protein can help repair muscles.
My recommendations for exercise and nutrition … for women who are eating a balanced diet but want to lose fat or optimize their lean:
Triathlon and hiking don’t have the same kind of fuel needs. You’re going to be exercising at much higher overall intensity to complete a triathlon. Fuel appropriately.
The more restrictive a diet is the more micronutrients through food alone are restricted. A well-formulated supplement regimen can be imperative for preventing long term depletion, adrenal fatigue, or disease.
Catherine is currently doing a daily multivitamin for over 50, calcium supplement with D, and collagen. She may want to upgrade to a multivitamin with non-compete technology at a minimum for any active woman. Catherine’s additional needs are based on her daily micronutrient “depleters.”
Exercise depletes micronutrients:
A, B, C E, iron, magnesium, manganese, potassium, selenium, zinc, alpha-lipoic acid, CoQ10
A Keto diet depletes micronutrients: B vitamins, calcium, magnesium
Stress depletes micronutrients: A, B vitamins, calcium, selenium, zinc, iron, magnesium, omega 3 and a few others
*This is just a partial list of micronutrients depleted to illustrate the common denominators.
Frequent training at high levels, or for long duration, both increase cortisol. Low level over 75 minutes or high intensity 45-60 minutes, begin to increase cortisol in a negative way. Overall stress reduction is really important for a midlife or older woman training for endurance events.
If retirement finds Catherine able to train with low stress elsewhere in her life, with time not training spent resting and she’s able to meet increased sleep needs she’ll experience less stress than someone working and training so that’s on her side.
Catherine reports signs of fatigue. That’s common for someone doing an endurance event. It’s tricky to balance training progression, rest & recovery, and listen to your body. As a coach, I always want someone undertrained vs. overtrained. When in doubt, rest. Fatigue could be insufficient nutrients and or hormone imbalance.
Goals, Micronutrients, and Meals
Catherine’s goals are to reduce inflammation and time nutrition so that she has plenty of energy during training and race day. She wants to recover quickly from each workout so she’s ready for the next. Long term she would want to focus on maintaining lean muscle and bone density.
Based on the earlier assessment Catherine might want to consider how to bump the following micronutrients:
Nutrition timing post exercise for most older adults should be 60 to 120 minutes. For Catherine’s increased frequency and intensity of training her post-exercise smoothie or high protein meal can come sooner.
She needs 20-35 grams of protein to prevent muscle loss, moderate carbs, and fat for replenishing and antioxidants & antioxidants to reduce inflammation. Research shows older adults can benefit from exercise comparably to younger subjects if they have almost double the protein (40 gm compared to 20).
My favorite recovery smoothie is packed with all of the above. Every ingredient has anti-inflammatory properties.
Regularly check in with your level of fatigue. If training leaves you wanting to rest and recovery the rest of the day or sleep changes such that you don’t want to get up, or can’t stay asleep: these are signs of over training in someone who normally sleeps well and wakes rested. Get all my favorite (and Flipping 50 community favorite) smoothie recipes PLUS the guide to extra superfood additions.
Above all whether you’re exercising or training for an event you want to avoid adrenal fatigue. Adrenal fatigue is a risk if following a training program too rigidly. Listen to your body’s need for more rest between sessions and or reduce the volume and increase intensity of specific workouts.
Training for endurance events in a traditional way – with significant volume – as an older adult, along with altering nutrition – is a lot of change, potentially a lot of stress on your body, at once.
During my most recent Ironman training I wrote my own program that allowed me to keep cortisol to a minimum, and maintain body density and muscle mass, as well as balance hormones through six months of progressive training. Here’s a link to my schedule.
Make sure you keep up with some strength training both for injury prevention and bone loss from increased biking and swimming. They’re both great for muscles and health but remove the bone benefits of weight bearing activity.
Track how well you recover. This will tell you how well your nutrition is meeting your needs. Slow recovery signs include constant soreness, or fatigue, or reduced capacity to exercise without feeling increasing difficulty.
Take a simple resting heart rate each morning while you’re still lying in bed. Monitor what happens after long training days, rest days, and moderate days. A heart rate elevated by 5 beats over your normal for more than a few days is in indication you need to back off training and have a big recovery week.
You can also monitor heart rate variability, in other words, measure between heart-beats.
Say you have a resting heart rate of 60 bpm. You might think the time between each beat is a second, but it’s not. In fact, the more variability you have between heartbeats the better. It could be .8, 1.2 seconds and so on. The more predictable your heart rate variability the more you will do best with a recovery day instead of a training day.
It requires a special monitor and app. Both are taken first thing in the morning. Start with resting heart rate.
Another simple option is to track your sleep number, or your Sleep IQ, like I do with my Sleep Number bed. I prefer it to a wearable device. Resting heart rate, heart rate variability, and your Sleep IQ help you target your rest and training both. The first step is listening to fatigue, but if it’s daily and it’s cumulative it’s a good idea to start looking at a better balance between rest and training.
The Key Flip of the Day: You can try new things at any age.
Need help increasing your muscle? Try the 5-Day Flip with me.
Have you got a question? Send it to me at flipping50TV.com and and maybe I’ll answer your question on a future episode!
Is fat burning after 50 possible? Yes.
Trickier than when you were 20? Yes.
How do you burn fat, and lose weight without increasing cortisol, making it all backfire on you anyway? Not in the traditional ways you’ve been taught to be sure.
The biggest fat burning mistakes women make are:
I’m hoping that by seeing that list you see that those attempts are often futile and have been for you too.
Five fat burning studies I’m sharing here will give you hope.
Fat burning studies I share with you today include:
Last, I share with you information about the how and why Fit-U was designed. A plan that dumps you off at the end without any idea of how to continue or progress is just wrong. A plan without allowances of unique individual response to foods, exercise, or daily habits, is setting you up for success.
I want you to “get it” and not to be co-dependant after you work through this. I hope you might continue to want to work on something.. but to have these basics under your belt! I hope you have new goals and next goals. Bigger goals that make you grin. Unlike fat loss goals that make most of us grimace. I’ve heard women declare they’re doing a race or taking a trip but never once have I heard an excited woman say I’m going on a fat loss plan. We just don’t brag about that. I want you to have goals you can’t keep quiet about.
Seriously, if you’re ready for a seriously good summer, register now and let’s do it.I’d love to coach you this next two months.
If you’re on the fence about joining Fit-u and you’re a show-it-to me girl, me too, I get that. I’d love for you to watch this webinar to get more clear on what you can do for fat burning after 50 and how to dump your old ideas about it!
The fitness for women over 50 TV guide is here! I’ve heard from so many women who have found Flipping 50 TV and love a particular episode, or love them all and can’t choose! It makes me ridiculously happy to know I’ve delivered valuable information in a way that both helps immediately and long term.
The thanks goes right to subscribers who’ve sent me their questions and challenges. The episode topics are all selected based on what you’re struggling with and goals you have right now. We choose based on the popularity or frequency of a particular topic. Sometimes we select knowing that a topic is often forgotten and not addressed enough.
I appreciate each and every question submitted even if we haven’t been able to use them all! We’re constantly seeking the next season and new ways to reveal how to live better longer. You still got it girl, you really do!
See a preview of the Flipping 50 TV guide below? You can click here to download a pdf to save on your computer if you’d like for the live links. Alternatively, just use the episode recommendations and head to Flipping 50 TV to select your episodes.
At Flipping 50 I focus on exercise for fitness for women over 50 based on a few key truths:
Inside every episode I use those guiding principles and science-proven strategies to support women being the best they can be at every age. It’s for women not willing to settle and willing to change.
Thanks in advance for sharing with your friends and family who will benefit too! Surround yourself with people on the same path, or even a little ahead of you! I always become a little stronger biker riding with stronger bikers. I become (well, intimidated) a stronger swimmer by swimming in a pool beside world champions in Boulder.
Susan McNamee is doing her 8th of Ironman triathlons Sunday November 26, 2017. She’s 65. A little over three years ago she had done one just a few months before. She’s been busy and she’s thriving on the triathlon lifestyle. Hear her #nevertoolate story. Prepared to be inspired. She’s definitely still got it!
Back in August of 2014 Susan was a guest on the show after her second Ironman triathlon right in her backyard in Boulder, CO. She’s not only completed the 2.4 mile swim, 112 mile bike and 26.2 mile marathon that collectively makes Ironman triathlons, 8 times over the last four years but she’d done numerous half Ironmans, and Olympic distance and sprints as well.
She is a connector in the triathlon community and at 65 she’s a “sponsored” athlete getting companies to support her efforts with clothing, sunglasses, and nutrition to name a few. It’s any young athlete’s dream and she’s relatively new to the sport.
In case you didn’t hear that first podcast, Susan couldn’t swim before she signed up for her first Ironman. Swimming 2.4 miles in open water (a lake, river or ocean) some degree of proficiency is required. Susan swam that first one buoy to buoy. She’s told a few stories of having to do that in rough water since then too but she’s made many improvements since that first IM three years ago.
Ironman triathlons may not be your activity of choice. There’s no denying the dedication, discipline and willpower that it entails. Athletes give some things up in order to get the chance to train to race. They willingly sacrifice for early mornings and early bedtimes to experience the joy that comes from movement.
Every athlete has a story. There is something that motivates a person to do what most people can’t or won’t. It may sound sexy, but it’s often anything but. A cover of a triathlon magazine never looks quite like a finish line for Ironman triathlons when an athlete comes in after swimming in a lake, riding through heat, wind and then running into the night. It’s as dirty and sweaty as most people ever get. At the same time there is something incredibly cleansing about getting from start to end on your own power with your own mind.
Want to connect and follow Susan?
This is a frequently asked question. I realize as I create more options to solve unique problems or satisfy requests it gets confusing. I learned long ago that most women want fewer, but better choices in this modern busy life.
But as someone who loves to create I find myself potentially adding to the confusion instead of adding clarity. In my defense, I stand by the fact that we of course are collectively also diverse! We’re interested in weight loss, belly fat loss, but also same weight just better shape and belly fat loss. We want digital or want DVDs. We want strength training, and we want it all. We run marathons, businesses, run around town, and we also have arthritis, osteoporosis, and fibromyalgia. The best exercise program for a woman over 50 is unique to that woman’s goals, wants, needs, and time just like the best program for a 20 year old, or a 70 year old.
I love us. Where ever we are we don’t let it stop us. We are looking for windows and doors to open not walls to build. That’s what’s important to me. Even I need a reminder of that. In the last two days I got my reminder. Sunday I opened my email to find Flipping 50 had been selected as 1 of the top 10 blogs for over 50. Since this original post AARP recognized the Flipping 50 podcast as one of the top nine podcasts for over 50’s and featured it in print and online publications.
Then in a simple Facebook post (I read them!) someone said, “... you changed my life.” In an afternoon coaching call a client said, “… no one has ever helped the way you and your program has helped. You changed my life.”
I was feeling showered in praise and rewarded for my purpose. But, I’m not immune to that one little negative voice however. That was the one I woke up too early thinking about this morning. Posting a recent Facebook message about hormone balance was met by some resistance.
“I don’t believe it.”
These are comments that make me want to do it better. The best exercise program is the one you believe in. The results you think are possible are the ones you’ll get. The Flipping 50 mission is to:
I’m trying to decide in my mind if these comments come from potential “haters” who simply don’t believe and want to do harm. Instead of leaving because settling for aging with weight gain, fatigue, and a lifetime of calorie counting is their game (in which case, Flipping 50 is not their tribe), they stay adding negative comments.
Or perhaps they are “resistants” who are experiencing internal resistance to change and outwardly projecting it. They haven’t given up but they haven’t come over. They want a voice. They want to be convinced and be won.
These are the things I wrestle with. It’s a want to help, mixed with knowing that unless someone is asking for help, I can’t.
So let’s talk clarity about your best exercise program! That I can do quick and easy. All three exercise video products have features I’ll describe below.
They’re best for you if you are:
Answer these questions before you move on:
Stronger I is a 12-week programs. (usually!) You gain access to the program videos during the specific program dates. Enrollment only opens a few times a year. You can get on the list to learn when it’s open (and usually that means our subscribers get first dibs on the early bird rate if they get in that first week!)
STRONGER is by far the best choice if you need accountability. You’ll get live support and know exactly what to do weekly. Get a habit established with this short term access to coaching, videos inside the members area, and pre and post assessments.
These programs are great for getting started, or re-started if you want the basics and you have 30-40 minutes at most twice a week to dedicate to strength training. I walk you through how to start, progress, and fit in cardio and fitness nutrition that gives you the best results. Got cellulite? You might love STRONGER II! (about an hour 2x a week). Need to go lighter or you want tone and definition? Stronger III is for you. Stronger I, II, and III (and the forthcoming Stronger IV included in the Flipping 50 membership – open just a couple times a year. You’ll have a chance to join after you’ve done Stronger I or a 28 Day kickstart.
That’s it for now. I’m hoping you find your best exercise program (for now at least) in these selections.
Would you add a comment below?
If you have one or more of these will you share your experience? How has it helped you? What made you choose the one you did?
If you don’t see your need satisfied above, would you share what you need? That is exactly how I decide what I should be doing next!
Thank you for shaping the future of women over 50 above and below the shoulders!