Happy hormones not the way you’d describe right now?

This episode is more evidence that others have figured it out and you can too. Nutritional therapist Nicki Williams has changed her life since discovering how to change her own life.

Nicki Williams is a qualified Nutritional Therapist, author, speaker and founder of Happy Hormones for Life, helping women over 40 to get back to their absolute best – slimmer, energized, more productive and in full control of their hormones!

After failing to find any medical help for her symptoms of exhaustion, weight gain and hormone issues herself in her early 40’s, she discovered that she could turn things around using diet, lifestyle and natural supplements.

She went on to qualify as a nutritional therapist and hormone expert, and now helps women all over the world with her online programs, hormone testing, workshops and individual and group coaching.

She has recently published her first book,

It’s not you, it’s your hormones; The essential guide for women over 40 to fight fat, fatigue and hormone havoc.

She is the editor at Happy Hormones Magazine. Tell us about.

Questions we answer in this episode:

  1. Why did you become a hormone expert and author?
  2. What do listeners need to know about their hormones past 50?
  3. What do you find are the most common symptoms women are struggling with?
  4. What are the options for getting the support they need?
  5. What are your top natural solutions for menopause symptoms?

Free Hormone Balancing Guide: https://happyhormonesforlife.com/free-guide

Book:  https://happyhormonesforlife.com/buy-book 

Connect with Nicki:

Amazon UK link

Amazon US link

Website:  www.happyhormonesforlife.com

FB: www.facebook.com/happyhormonesforlife

Twitter: @nickijwilliams

LinkedIn:  https://uk.linkedin.com/in/williamsnicki

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Looking for a resource for menopause and aging? There’s a new foundation on the block and my guest today is heading it up.

My Guest

Claire Gill is founder and CEO of the National Menopause Foundation, a new nonprofit organization dedicated to creating a positive change in how people perceive, understand and experience menopause.

Claire is a storyteller at heart and has spent her 25+ year career assisting Fortune 500 companies, iconic brands, business start ups and nonprofit organizations to communicate and engage with their audiences in more meaningful ways. As a partner in a NY-based public relations agency, Claire led national campaigns for brands including Campbell’s, Kraft and Kellogg. Earlier in her career, she promoted the “Oscars of the Fragrance Industry” for the nonprofit arm of the international fragrance industry and spearheaded communications for a national nonprofit supporting a diplomacy program of the United State Information Agency.

Proven Track Record

This project in menopause and aging isn’t out of the blue for Gil. For the past six years, Claire has worked on women’s health and healthy aging as a senior executive at a national nonprofit focused on bone disease. During her tenure, she successfully developed and launched a new patient registry to track input and insights directly from patients – a first in the bone health field. Claire has served as a media spokesperson for several clients and organizations and has contributed to books and articles regarding public relations and patient advocacy.

 Questions We answered in this episode:

  1. What led you to start the National Menopause Foundation?
  2. How does the organization serve women going through menopause?
  3. What do you think needs to happen to de-stigmatize menopause and aging?
  4. Who are your members?
  5. What kind of resources do you currently have available for women?
  6. What’s next for the organization?

Connect:

Nationalmenopausefoundation.org

Menopausemetamorphis to connect with others in your peer community.

Social:

Facebook

Instagram

Please leave a rating in iTunes! It really helps! 

  1. Visit Flipping 50 on iTunes
  2. Click listen in iTunes
  3. Click ratings and reviews
  4. Leave your 5 star rating (seriously I’d love it, but your authentic comments are what I need to grow and give you more of what you want and less of what you can leave!)
  5. Know how much I appreciate you doing this!

It’s almost open!

Leptin resistance, less discussed than insulin resistance, often exists in overweight and obese women and interferes with ability to lose weight.

Do you couch-compensate?

If you do your run, walk, zumba, do you subconsciously compensate the rest of the day with less activity?

You may be at risk if you’re in menopause. And it may be sabotaging your results.

A 2019 study shows the more women in menopause exercised the less active they were in their daily lives. Say you decide to relax on the couch instead of do housework, you enjoy a glass of wine (or two) on the deck instead of taking the stroll around the neighborhood… it all adds up.

To potentially, more weight and body fat.

In fact, it negatively affects your hormone levels, namely leptin tested in this study. Leptin is your satiety hormone, telling you to push away from the table or leave food on your plate (gasp!) because you’re done.

Leptin often misfires in overweight or obese individuals. It’s more common among those who are over-exercising yet under-moving. It’s a phenomenon likened to the all-too-common overeating but undernourished. And it’s relative. You don’t have to be a marathoner to be doing too much for you.

Not New News

Literature has long suggested that the amount of all day every day activity N.E.A.T. is more associated with overweight and obesity than is a gym or at home “workout” session. Even in gym-rats and regular exercisers. If they were more inactive the rest of the day, they are potentially doing less good than a moderate exerciser on the go all day.

Find the right dose of exercise to make you inclined to be more active all day.

Especially if you’re feeling so deserving that you overcompensate with food and or over couch-compensation, your exercise mindset can put you at risk.

How to Avoid Workout-to-Couch Trap

Track ALL your steps. Try removing your tracker when you’re exercising and compare your non-exercise activity time (N.E.A.T.) on days you exercise to days you don’t. Or to you before you start an “exercise” program to after you start an exercise program.

Mindset matters when it comes to exercise.

Is it punishment? Is it enjoyment? Is it rewarding? Are you trying to burn it off, tone it up, remove it, change it, because “it” now isn’t acceptable.

Exercise plans matters, too.

Is it an appropriate duration, frequency, intensity level for you? Is it based on your “allastatic load”? [the whole sum of stressors from all sources of life] 

It can’t be just “exercise more.” In fact, that may contribute to hormone imbalances including leptin resistance. Less exercise – but the right exercise at the right time balances hormones. Too much, the wrong kind, or too much of the wrong kind of exercise could be killing your best energy and healthy weight.

Why You Care About Leptin

Leptin messages your brain how much fat you carry. It is the satiety hormone that tells your brain you’re full when you’ve consumed enough. But it can go haywire and in many obese adults leptin resistance is common. If you have leptin resistance you have plenty of fat but your cravings are high and you burn fewer calories when you are active.

What contributes to leptin resistance?

  • High stress levels
  • Lack of sleep
  • High insulin levels (cravings>snacks>insulin>fat stores>cravings….)
  • Too much exercise (of the wrong kind at the wrong time)
  • Simple carb and sugar consumption

Solutions for leptin resistance:

  • Avoid processed foods – they cause inflammation and increase cravings
  • Avoid foods you’re intolerant to – they drive inflammation up, test don’t guess
  • Eat soluble fiber – higher fiber consumption prevents and reduces obesity
  • Exercise –do it late in the day for leptin resistance (not for all hormone balance)

You’ll boost your growth hormone by 60% with strength training than steady state exercise

You’ll double your energy expenditure from HIIT vs. continuous (steady) training

You’ve got to avoid injury and overtraining: HIIT all the time increases injury risk (there’s an upper limit)

  • Sleep – take steps to support sleep in every choice you make all day
  • Eat protein – protein and fiber together kill cravings and support fat burning
  • Stop snacking – those small meals all day don’t give your liver the break it needs
  • Lower triglycerides  – reduce carbohydrates except for resistant starches (cut sugar!)

Last, stop dieting. Focus on micronutrient density. Make every bite count. Too few, too low quality, or junk calories each starve your body or confuse it, which slows your metabolism.

Start cooking. Buy and eat real food. Meal prep in your own kitchen is inversely related to risk of obesity. [So is being slightly lesssocial, more active, and working in an active job.] Many ways to cheat the system exist today for those with time constraints.

  • already-chopped blends to start soups (onion, celery, carrots)
  • crockpot or Instant Pot
  • High-powered blenders (soups, smoothies, pesto, dips, dressings)
  • One-pan (or pot) meals made-ahead

Leptin resistance can create a vicious cycle making weight loss seem impossible. The good news is, it is reversible. Don’t rely on willpower. It’s not a discipline problem, girl. It’s literally chemical and the right steps in the right sequence can support you.

Enter your name and email below to grab the Cheat sheet for this episode!

Get your FREE podcast cheatsheet!

Resources:
https://www.minervamedica.it/en/journals/sports-med-physical-fitness/article.php?cod=R40Y2018N10A1497
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3223413/
https://www.jsams.org/article/S1440-2440(18)30062-8/fulltext
https://journals.lww.com/acsm-msse/FullText/2017/05001/The_Comparison_Of_Energy_Expenditure_Between.1705.aspx

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Need support? Flipping 50’s Fit-U features an exercise program designed around fat loss and hormone balance after 50 while taking care of joint needs that are often present with extra weight. You’ll get the food and lifestyle changes right with your exercise videos weekly for 9 weeks and me – live- in your private Facebook group.

Exercise for Cellulite Reduction Solutions

First things first: cellulite reduction and this conversation is not about perfection! It IS about confidence though. Not feeling your best can rock your confidence and who needs that!?

Cottage cheese. Dimples. Whatever you call it, no one wants to see it. Do cellulite reduction solutions actually work? Do they have to hurt? Are results temporary or permanent?

Back in 2016 I shared a 4-step cellulite reduction solutions process and it worked.

There’s new research on cellulite and it’s 5-steps. It works better. I’m putting final touches on a brand new program to target cellulite. I’ll share more and a special invite to be a part of the beta group (for 50% off) later.

Cellulite Reduction

Cellulite: what it is – beyond the dimples and cottage cheese – and what causes it.

  • Age– it happens at any age. Teenagers can have cellulite. Genetics are clearly at play. That’s your DNA and yet, epigenetics matter. More.
  • Muscle– losses start happening at age 30 unless you’re actively doing something to prevent it! Fast twitch muscle is lost 2x as fast as slow and that effects your metabolism!
  • Fat– increases by default if muscle decreases. Fat increases can occur due to poor eating, increased stress, as well as that slowing metabolism caused by less muscle.
  • Skin– Aging skin is a big part of the cellulite problem and improving your skin is a part of cellulite reduction. Collagen production reduces as you age causing things like more pronounced wrinkles and the appearance of cellulite.
  • Sleep– All of the repairs to muscle and skin occur while you’re sleeping. So if you’re not sleeping enough or not sleeping well cellulite may get the edge. Stress-induced cortisol doesn’t help you burn fat, it increases fat storage, so sleep is a must.

Cellulite reduction solutions:

Sleep enough. Know your personal need.

Eat for fat and cellulite reduction and for skin rejuvenation. That’s not low fat necessarily but quality fat.

Lift weights to fatigue.

Cardio interval in the right frequency and intensity.

Sequence your exercise correctly. There are 5 steps that make all the difference.

Get the right intensity at the right dose. It’s not now nor has it ever been more of what’s not working!

If you’d like consistent improvement vs. random improvising check out the brand new STRONGER II: Smooth & Strong. You’re invited to be a part of this 12-week case study as we launch in beta.

If you’re interested in help long term and not just for a few minutes, now’s the time. I’m launching STRONGER II: Smooth & Strong a 12-week program and I’m looking for women for our beta program willing to commit and share before and after results and program feedback.

Flippingfifty.com/getevenstronger

Resources:

Chalene Johnson podcast

2016 Flipping 50 podcast

Flipping 50 TV episode 29

10 Studies: Protein Intake and Strength Training After 50

Protein intake and strength training together are your dynamic duo for aging and loving it. 

1) Protein was the determining factor when high or low carbohydrate intake did n’t have an impact on successful aging. “Successful” was determined by an integrated rating of social, physical, and mental performance.

2) In a 2018 review of literature of protein intake influence on aging researchers reported: “Currently recommended protein intake for aging adults may not be sufficient for muscle mass and strength maintenance.

To minimize the adverse health and environmental effects of excess animal protein consumption, incorporation of sustainably sourced plant proteins may be a promising strategy.”

I’ll link to previous conversations about the animal and plant protein dilemma.

3) Very high protein intake (≥1.2 g/kg/day) and high protein intake (≥1.0 g/kg/day) groups showed better lower limb physical functioning and walking speed (WS) performance in comparison to individuals who present relative low protein (<0.80 g/kg/day) intake.

4) Women below the higher RDA protein threshold had a significantly (p < 0.05) higher likelihood of having physical limitations (compared to higher RDA threshold). Additionally, they had significant differences in muscle mass.

In conclusion, the present study supports the RDA threshold of 0.8 g·kg-1 BW of proteins to prevent the loss of muscle mass and emphasizes the importance of the higher RDA threshold of at least 1.1 g·kg-1 BW to infer additional benefits on constructs of physical function.

This study also supports the role of protein intake for healthy aging, even in older adults meeting guidelines for physical activity. (Several studies point to protein needs increasing for sedentary and frail older adults).

5) Physical inactivity and inadequate nutrition (undereating or overeating the wrong things) accelerate age-related decrease in muscle mass and strength. The good news is that this status is subject to modification.

Physical activity/exercise guidelines need to make specific reference to resistance exercise and highlight the benefits of higher-intensity aerobic exercise training, alongside advocating older adults perform aerobic-based physical activity and household tasks (e.g., carrying groceries).

In terms of dietary recommendations, greater emphasis should be placed on optimal rather than minimum protein intake for older adults.

Guidelines that endorse a daily protein intake of 1.2-1.5 g/kg BM/day, which are levels 50-90% greater than the current protein Recommendation Dietary Allowance (0.8 g/kg BM/day), are likely to help preserve muscle mass and strength and are safe for healthy older adults.

Increasing the proportion of leucine contained in a given dose of protein, co-ingesting other nutrients (e.g., carbohydrate and fat or supplementation with n-3 polyunsaturated fatty acids) or being physically active prior to protein intake. These things are known to enhance muscle protein synthesis.

resource mentioned: The Protein Report

Increase Muscle Protein Synthesis:

  • Exercise before protein
  • Add carbohydrate and fat with protein (support absorption)
  • Increase amount of leucine to about 2.3 mcg per serving of protein

What does 1.5 g/kg equal?

1.5 g/kg

125 lbs = 57 kg

85 gm protein

28.5 gm protein

 

150 lbs = 68 kg

102 gm protein

34 grams per meal

This episode is sponsored by the 28 Day Kickstart

6) Minerals may be important nutrients to prevent and/or treat sarcopenia (significant muscle loss). Particularly, magnesium, selenium, and calcium seem to be most promising.

7) An increasing body of experimental studies on skeletal muscle protein metabolism as well as epidemiological data suggest that protein requirements with aging might be greater than many current dietary recommendations. 

Studies that compared muscle protein synthetic (MPS) responses to protein ingestion in young and old adults suggest that a higher relative protein intake is required to maximally stimulate skeletal muscle MPS in the aged oldest old (85+).

Regular physical activity may preserve and even enhance the responsiveness of aging skeletal muscle to protein intake, until very advanced age. Message? Keep exercising in order to keep protein synthesis optimal and stay youthful.

8) Studies investigated a total of 50,284 older adults from three different continents between 2006 and 2018. Four cross-sectional studies were included in the meta-analyses. The results demonstrated that a high protein intake was negatively associated with frailty status in older adults.

A distribution of protein intake spread evening over the main meals is better associated with gait speed than relative protein intake  – aka it is NOT about how much per day but how much at every meal.

The study found frequent consumption of meals containing at least 30 g of protein was associated with greater lean mass and lower-limb muscle strength in middle-aged and older adults. Read: greater lean mass = lower body fat.

9) Another study found that more frequent consumption of meals containing between 30 and 45 g protein/meal produced the greatest association with leg lean mass and strength. Thus, the consumption of 1-2 daily meals with protein content from 30 to 45 g may be an important strategy for increasing and/or maintaining lean body mass and muscle strength with aging.

10) Moderate to Vigorous Physical Activity (MVPA) and frequency of protein consumption of ⩾30 g of protein per meal were independently associated with lower extremity lean mass and strength.

Study subjects had protein intake of at least 2 meals a day of 30 + grams of protein.

Resources:

https://www.ncbi.nlm.nih.gov/pubmed/29687264

https://www.mdpi.com/2072-6643/10/3/360/htm

https://www.ncbi.nlm.nih.gov/pubmed/30235845

https://www.ncbi.nlm.nih.gov/pubmed/30149519

https://www.ncbi.nlm.nih.gov/pubmed/26878863

https://www.ncbi.nlm.nih.gov/pubmed/28711425

https://www.ncbi.nlm.nih.gov/pubmed/30037048

https://www.ncbi.nlm.nih.gov/pubmed/30235893

https://www.ncbi.nlm.nih.gov/pubmed/27086196/

https://www.ncbi.nlm.nih.gov/pubmed/28656974

If you’re seeing this on iTunes or YouTube or where you get podcasts, visit the show notes at

Flippingfifty.com/proteinandstrength

Other resources: 

Why it’s so hard to choose protein

Is a Slow Metabolism Key to Longevity?

Join me as I read from the You Still Got It, Girl! The After 50 Fitness Formula for Women. From preface, to forward and introduction I share words of Dr. Pamela Peeke, PEW scholar and my own for you to enjoy, share, and get inspired about a new direction for yourself right now.

The book, and the course (which I shamelessly tease- and offer you special incentive to get in on using code: 50fitness) are both based on 7 key areas that integrated will get you optimal results in natural hormone balance and aging loving every step.

after 50 fitnessIn this episode you’ll get a glimpse of why I wrote this book, and how the research I’d done for decades then dove deep into for two years even became a book. You’ll hear how I had to rely on my own village to get through some tough times.

You’ll hear how I share science… with humor so it matters and you remember it. Science is oh, so important but without an emotional tie to it we just have more facts to stuff inside our overwhelmed minds.

After 50 fitness changes. Not because you’re delicate or broken. You won’t hear me say or get my support on taking it easy because you’re 50 or 60 or 70 or any number you choose.

Things do change. But your capacity for hard work or play does not. Unless you spend too much time telling yourself that as you rock in a chair I propose is best used for kindling.

After 50 fitness is exciting. You can be in charge of your future health and avoid disease with the use of fitness, and food, as medicine.

After 50 fitness is simply then, about getting the dose frequency and timing right. Some people are allergic to some medications. You aren’t allergic to exercise, but you may respond to some better than others.

Please share your personal experience with fitness after 50 in the comments. I love to hear from you!

For additional support, use code: 50fitness to enjoy my gift of 15% off the After 50 Fitness Formula for Women course.  

after 50 fitness[expires 11:59pm MST Feb 28, 2019] not combinable with other offers

Today’s show notes are available at https://www.flippingfifty.com/youstillgotitgirl

Are You Ready to Reset Your Hormones Naturally Using Essential Oils? 
Gimmicky diets, dangerous supplements, juice fasts, extreme boot camps… are you done, yet?

How do other women seemingly have energy, and the body, while you struggle?

My guest on this episode has some natural – not crazy – solutions you can pair with your Flipping 50 foundation of “eat more, exercise less” that will help. While some of those options I mentioned stink! Her solutions are sweet and you’ll love them!

Dr. Mariza Snyder is a functional practitioner, the author of six books including the bestselling The Smart Mom’s Guide to Essential Oilsand The DASH Diet Cookbook.Dr. Mariza’s newest book focuses on balancing hormones with the power of essential oils, it’s called: The Essential Oils Hormone Solution.

For the past ten years, she has lectured at wellness centers, conferences, and corporations on hormone health, essential oils, nutrition, and detoxification. She has been featured on Dr. Oz, Fox News Health, MindBodyGreen and many publications. Dr. Mariza is also the host of the Essentially You Podcast, designed to empower women to become the CEO of their health. Her website, drmariza.com, is a go-to resource for women’s hormone tips, including essential oils recipes and remedies.

Questions we cover in this episode:

  • What is the most typical hormonal imbalance that causes us to hold onto stubborn weight, or have weight resistance?
  • What other hormones play a role in stubborn weight issues?
  • How do you “reset” your hormones, or jump-start your metabolism? And how do essential oils play a role? (And who doesn’t love the fact there are no burpees involved!)

“We forget the power of food”

  • How do we get those misfiring hormones back on track?
  • What is your favorite go-to essential oils recipe for sugar cravings often triggered by fatigue and stress?

“It’s not life’s circumstances that throw you into a tailspin. It’s how you respond.”

Learn to rewire your reactions in seconds during this episode!! Get in rest and digest mode instead of stranger danger! 

“Can you be running late, have an assignment due, or get feisty text message and remain calm.” 

Learn a blend for relaxing as well as an essential oil blend to kill cravings by listening! Get your pen ready!

or skip the pen and… GET THE BRAND NEW BOOK!  It’s your ultimate essential oils recipe book!

essential oils

If you love essential oils as much as other Flipping 50 community members you’re going to love this resource! (such a great gift too!)

Connect:

FB: https://www.facebook.com/drmarizasnyder/

Twitter: drmariza

Insta: drmariza

Flipping 50’s 10 Most Popular Podcasts of 2018

This episode is one of my favorite of the year. It’s the round up of the most 10 popular podcasts of 2018. It includes the most downloaded, commented on, and shared and I thank you, listener, for voting!

On the episode I counted down David Letterman style from 10 to 1, here they appear in order beginning with the most popular.

#1 10 Ways to Get Fit and Avoid Self Sabotage

These 10 tips are actionable and easy! I’m never going to be the coach to tell you it’s 100 burpees or pushups or anything for that matter a day. These are low energy, easy habits you can do right now.

#2 5 Myths that Sabotage Your Hormones 

The 5 myths I included were from almost 3 ½ decades of experience but also from recent subscriber, student, or social media questions. In three decades we’ve come a long way, but it’s easy to be stuck with thoughts you learned long ago.

#3 How to Exercise for Hormone Balance 

What is that? How do you achieve it?

#4 Five Fat Burning Research Studies for Women Over 50

If you’re interested in burning fat and not able to do it with the strategies you’re using, here’s insight.

#5 Is Detox Really Necessary? Why and How 

My guest Bridgit Danner shares her experience with mold, a subject too near and dear to my heart as I record this in December of 2018. If you’re used to thinking in terms of just green smoothies, this will open up some new insight.

 

#6 Exercise for Hormone Balance | Progesterone

A sample week of exercise for hormone balance and other daily habits and resources that will help you understand how to positively impact your progesterone balance are included.

#7 The Cortisol and Adrenalin Connection

You hear it all the time, right? Cortisol, cortisol, cortisol… but it’s not the only stress hormone and there’s more involved than just oh, cortisol is high so that’s the reason for your belly fat. My guest Christy Mattoon joins me in this May episode to break down the whole integrated hot mess.

#8 Motivation to Lose Fat and Get Fit After 50

If you have 20 or more pounds to lose this one is for you.

#9 3 Pillars of Fitness & Metabolism After 50 

You’ll identify exactly what those three things are that have to be integrated to create your personal optimal fitness plan.

#10 What Your Body Wants to Tell You

The guest in this episode is your body. Imagine if it could talk. If you’re struggling to lose weight, specifically fat, this is what your body would love to tell you. This podcast is another favorite among women who have 20 or more pounds to lose.

most popular podcasts of 2018

Visit for the show notes and all the juicy links:

https://www.Flippingfifty.com/bestof2018

Please (and THANK YOU!) leave a rating in iTunes! It really helps spread the word

This episode is the second of a special 2-part mini series intended to help you figure out how to make this oh-so important component of strength training exercise a regular part of your routine in 2019 and beyond. If you missed part one, be sure you go back and listen to that. 

This after all is the time of year we’re all committing, or recommitting to our health and fitness. Just a shameless plug, this special series is brought to you by my program STRONGER, a 12-week strength training programthat has been a super hit with women for all the reasons I love both inner and outer strength. Stronger enrollment opens just a few times a year and it closes very soon… so if you want in you need to get in now! 

If you’re listening after doors close… you can get on the list so you become aware when we have a special and get the lowest possible rate provided for newbies. Right now you can still enjoy the bonus yoga videos we’ve created for STRONGERparticipants, and two separate core videos as well. The link to check it out is flippingfifty.com/getstronger (and yes, it’s below in the show notes too).

Now, let’s get started with how to…

Make any strength training exercise more effective [without more weight]:

  1. Pause.
  2. Slow down.
  3. Speed up.
  4. Challenge balance.
  5. Change the order.
  6. Reduce the rest.

Pause

Hold your position the end of each pull or each push or both.  This makes the muscle have to decelerate at the end of each movement, come to a complete stop, and then accelerate again. If you liken this to driving a car, you can see it requires more exertion to do this than to stay in motion. You’re going to use more energy and in this case more effort. A lighter weight will feel heavier quickly with this technique – without stressing the joints.

Slow down

Generally, the recommended speed of lifting is 1-2 seconds to lift and 3-4 seconds to lower. However, depending on your goals, your needs, there are all different kinds of variations to consider.

First… know that very few people actually do this speed. We all tend to go much faster. Test yourself. Use a partner to get the best feedback. Have someone time you when you’re doing your normal speed of repetitions. See what I mean?

Then try slowing down even more. It will be painful for you… not your muscles or joints… your personality!

I shared some information with a client about the average of 10 repetitions in a minute. She was like, “what?!” She was getting twice that… which means? It’s all momentum. There’s very little muscle being recruited to do that. Yes, you’ll get tired. But for muscle fibers to reach fatigue and thus have a powerful effect on your metabolism, you have to slow down and use them.

Combine the pause and the slow down to do manipulate “tempo.” Tempo training inserts a lift phase, a pause, a lower phase, and a pause and assigns a time (in seconds) to each. You might instead of lifting in 2 seconds and lowering in 4 seconds for instance, change to a 2-2-4-4 that means you’d lift in 2 seconds, hold for 2, lower for 4 seconds, and hold for 4 seconds. You’ll find it makes the work significantly more purposeful.

This is one of the 99 Flips in Hot, Not Bothered. For more info.

Speed up

Seriously, I’m not schizophrenic. I realize I just gave conflicting instructions. But adding power to the first contraction- as you lift the weight or go against resistance can significantly increase the workload with either the same weight or lower weight. You can also find that lifting less weight with the “power” component I’m talking about here is effective. If for instance I have a client lift about 80% or fatigue at 10 reps normally, to employ power I will often have them reduce weight to about 60% (or what would fatigue them at about 15-20 repetitions going slower) and use power.

Adding power is something we use in the 12-week STRONGER program– the way I recommend you plan your quarter – but not until there is a good foundation of strength and integrity at the joints. You never want to add speed first you want to be sure you have the mobility, the strength and then add speed, which makes for the power component. Power is what you use when you’re riding uphill on a bike or you’re catching your car door or store door in the wind.

strength training exerciseChallenge Balance

You have to be careful with this one. In the last decade and a half so many products have emerged featuring balance that it’s become the norm to use a ball as a bench, to squat on a Bosu and have someone tell you it burns more calories because you involve more muscle. You do engage more muscle groups but you don’t necessarily reach fatigue in muscle fibers.

How did you interpret this suggestion? Most would have thought of these things or standing on one leg to do an exercise. Instead, what I suggest is doing one side at a time. Challenge the balance of strength on your body by doing your right arm (or leg) and left arm uniquely while doing an exercise.

You want to look at the best way to problem solve for the goals you have as well as for the limitations you have. If bone density is a high priority you’ll want to find a way to lift the heaviest load using a specific muscle group surrounding the spine, wrist and hips for instance – osteo zones. If you also have shoulder issues, loading the spine will be more of a challenge so you’re not going so heavy that it is adding stress there.

Adding balance using a ball or Bosu would not be reasonable option in this case. Going slow using lighter weight or adding pauses would increase the safety of the exercise, and potentially the strength in the shoulder, while providing the best stimulus even if it’s a lighter load. Eventually adding speed to a stronger joint would be directly tied to bone density.

Change the Order

Sequence is everything. This is so much so that studies for cellulite (more on Flipping 50’s new Strong & Smooth soon) provide insight into what works best for cellulite. Debates still exist about what’s more beneficial first cardio or strength, but they for the most part are inconclusive. Or maybe it’s better said that it’s conclusive that doing either cardio or strength first provide benefits. The relative perceived difficulty of what is second increases, such that the intensity may decrease. That is, you may be able to lift less weight, or do fewer repetitions of the same weight, or not go as fast or cover as much distance compared to doing the strength or cardio segments first.

For most sports performance then, you would want to do your sport first. A swimmer for instance would swim then lift if she were doing both in the same workout or day. A runner would run first and then lift.

But what if you wanted neither specifically and you wanted to say target cellulite?

Then your protocol is different. If you have osteoporosis or arthritis I would also challenge the order for my clients based on their highest priority.

strength training exerciseSequencing Specific Exercises

Within your strength training workout is the best place to challenge the sequence of exercise. While it’s true when you begin alternating upper and lower body exercise allows recovery for the muscle groups – in fact the body parts – but it also creates slightly more peripheral heart action when the heart has to pump the blood upstairs and then downstairs, essentially.

But for someone who wants to progress and can’t any longer with weight alone (or who chooses a slower safer means of overload) sequencing several upper body (or lower body) exercises back-to-back can provide more overload to muscles.

On the other hand, sequencing exercises in a way that allows recovery between use of the same muscle group but still increases overall work in a given time by doing exercises in a circuit is also a proven tool for beginning exercisers – provided enough recovery time is allowed.

Sequencing exercises can be tricky. It’s one of the biggest errors seen in the gym with newcomers who randomly do exercises as the machines or equipment is available instead of having a specific plan. If you want support, consider STRONGER, but don’t wait too long. Access is open January 1st! Learn more at flippingfifty.com/getstronger

Reduce the Rest

To apply this last method of increasing difficulty without increasing weight you have to know it’s a match for your goals. If you want true strength you will not want to reduce rest between uses of the same muscle groups. (I introduced this in the prior example.)

If muscle endurance is the goal then reducing rest between uses of the same muscle group will work.

When you first begin strength training, rest of 3-to 5 minutes is documented as best for allowing recovery and building strength. That again is easily accomplished – without adding tons of time to your workout – by sequencing exercises thoughtfully.

Rest between exercises when you start should and just naturally will be longer. You’ll be more thoughtful and cautious as you set up each exercise. As you progress you want to be sure that you’re remaining thoughtful about rest and have a purpose for it because it does matter.

Similar to interval training intervals, rest time should be longer at first and may or may not progressively shorten depending not on mood or the rush you’re in but on goal.

You may opt to reduce the rest to 1-to-2 minutes or to 30 seconds if you don’t want strength and muscle fiber recruitment but are purely focused on endurance. I will emphasize that for weight loss (specifically fat loss) and bone density, rest periods will stay on the moderate to longer side.

Your Turn

Consider the exercise format you’re currently doing and whether it’s been planned for your specific goals. Small changes not just to the mode sequence (cardio or strength), the exercise sequence, and to the rest between exercises for the same muscle group or even body part can have a big impact on your success.

There you have it, I hope to see you soon in a Flipping 50 program, or hear from you a comment about something I’ve shared.

Until then… if you have a question, leave it below the show notes at flippingfifty.com/start-strength and I would be so grateful if you’ve found value in a tip or confirmation that you are on the right track if you would

(1) share this with a friend

(2) leave a rating in iTunes

both really help me reach women who have amazing gifts to share so they can get the energy and vitality to do it, and help you surround yourself with women on the same journey.

Let’s start flipping 50 together!

Resources: 

Part I of this 2-part series

STRONGER 

Hurry! Doors close the first week of January until the next program begins in a few months.

What if your biggest obstacle was something you can’t see?

Do you have a hard time getting or staying motivated around fitness and health habits?

You would defend that yes, you want to be fit, you want to be active and eat well and know you would feel better … but you seem to start and stop. 

You want to be someone who gets up in the morning or goes for a walk every afternoon, who orders healthfully at restaurants even when others don’t. But you can’t quite get there.

What if something you never suspected could be your biggest obstacle to weight loss, optimal energy, or ultimately your best life?

Today’s episode visits a recurring theme of emotions that could be tied to your self-sabotage and be a form of self-protection. 

Dr. Debi Silber, founder of The PBTInstitute, is a Transformational Psychologist and a health, mindset, and personal development expert. She’s an award-winning speaker, coach and author of the Amazon #1 Bestselling book: The Unshakable Woman: 4 Steps to Rebuilding Your Body, Mind and Life After a Life CrisisThe Unshakable Woman-The Workbook (the companion guide to the book) as well as 2 books recommended by Brian Tracy, Marshall Goldsmith and Jack Canfield. 

Based on her findings, along with 27 years of health, mindset and lifestyle coaching, she’s created a proven approach to help women heal (physically, mentally and emotionally) from a life crisis, specializing in betrayal.

I share some of Debi’s words: 

When we trust someone, we believe we can be vulnerable, we’re loved, protected, valued and safe. We believe that the other person has the same values, beliefs and level of integrity that we have. We believe that they’re honoring the same agreement, sharing the same priorities, and living by the same rules. We believe those we’ve given our trust to would never do anything to violate that sacred contract… until they do. This is the powerful and painful process of betrayal.

Questions I asked Debi in this episode:

Take the quiz: 

PBTinstitute.com/quiz 

Connect: 

Facebook: https://www.facebook.com/InspireEmpowerTransform

Twitter: @debisilber

YouTube: https://www.youtube.com/c/DebiSilber

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