YSGIG Book Resources



You Still Got It, Girl! The After 50 Fitness Formula For Women: Eat More, Exercise Less, Heal Hormones and Boost Energy Naturally for Whole-You Wellness bibliography follows. In the spirit of tree-saving since I am indeed in Boulder, my editor and publisher at Healthy Learning have agreed that this is environmentally sound and allows for clickable links for you.

Nutrition (Chapters 2 & 3)

Astrup, A. et al. 2014. The role of higher protein diets in weight control and obesity-related co-morbidities. International Journal of Obesity 39: 721-726


Lucan, Sean C., DiNicolantonia, James J. 2014. How calorie-focused thinking about obesity and related diseases may mislead and harm public health. An alternative. Public Health Nutrition May 2014.

Mamerow, Modonna M., et al. 2014. Dietary Protein Distribution Positively Influences 24-h Muscle Protein Synthesis in Healthy Adults. The Journal of Nutrition 144: 876-880

Manninen, Anssi H., 2004. Is a Calorie Really a Calorie? Metabolic Advantage of Low-Carbohydrate Diets. Journal of the International Society of Sports Nutrition 1(2):21-26

Paddon-Jones, Douglas, et al. 2008. Protein, weight management, and satiety. The American Journal of Clinical Nutrition 87(5): 15585-1615

Pal. S, et al. 2014. Comparative effects of whey and casein proteins on satiety in overweight and obese individuals: a randomized controlled trail. European Journal of Clinical Nutrition, 68(9): 980-986

Soenen, S. et al. 2013. Normal protein intake is required for body weight loss and weight maintenance, and elevated protein intake for additional preservation of resting energy expenditure and fat free mass. The Journal of Nutrition, 143 (5): 591-96.

Teta, Jade. 2014. How to help clients beat belly fat. IDEA Fitness Journal. 11 (3) and online: https://www.ideafit.com/fitness-library/how-to-help-clients-beat-belly-fat

Tomiyama, A. Janet et al. 2010  Low-Calorie Dieting Increases Cortisol. Psychosomatic  Medicine. May 72(4): 357-364.


Exercise – Resistance Training (Chapter 4)

Baechle, T., Wescott, W. 2010. The Fitness Professional’s Guide to Strength Training Older Adults. Human Kinetics. Champaign, IL

Botero, J.P. et all. 2013. Effects of long-term periodized resistance training on body composition, leptin, resistin, and muscle strength in elderly post-menopausal women. The Journal of Sports Medicine and Physical Fitness. 53(3):289-94

Chaconas, E.J., et al.2013 Exercise Interventions for the Individual with osteoporosis. Journal of Strength and Conditioning Research, 35 (4):49-55

Chimera, N., & Manal, K. 2013. Sex differences in soleus strength may predispose middle age females to falls. The Journal of Strength and Conditioning Research. 27(9):2596-602.

Farinatti, Paulo T.V., et al. 2013. Effects of Different Resistance Training Frequencies on the Muscle Strength and Functional Performance of Active Women Older Than 60 Years. Journal of Strength & Conditioning Research. 27(8):2225-2234

Fisher, Gordon. Et. Al. 2013. Frequency of combined resistance and aerobic training in older women. Journal of Strength and Conditioning Research, 27 (7): 1868-1876

Graber, T.G., et al. 2015. C57BL/6 life span study: age-related declines in muscle power production and contractile velocity Age 37(3): 36

Jambassi Filho, J.C. et al. 2013. Effect of Different Rest Intervals, Between Sets, on Muscle Performance During Leg Press Exercise, in Trained Older Women. Journal of Sports Science & Medicine.12(1): 138-143

Marcel, Taylor J., et al. 2013. Leg strength declines with advancing age despite habitual endurance exercise in active older adults. Journal of Strength & Conditioning Research 28(2): 504-13

Murlasits, Zsolt., et al. 2012. Effect of resistance training frequency on physiological adaptations in older adults. Journal of Exercise Science and Fitness (10) 38-42.

Orsatti, Fabio L., et al. 2012. Muscles mass gain after resistance training is inversely correlated with trunk adiposity gain in postmenopausal women, Journal of Strength and Conditioning Research. 26(8): 2130-2139

Ratamess, NA, et al. 2008. Self-selected resistance training intensity in healthy women: the influence of a personal trainer. Journal of Strength & Conditioning Research, 22(1): 103-11

Reid, K.F., and Fielding, R.A. 2012. Skeletal Muscle Power: A Critical Determinant of Physical Functioning In Older Adults. Exercise & Sport Sciences Reviews 40(1): 4–12

Sawyer, Brandon J., et al. 2015. Predictors of Fat mass changes in response to aerobic exercise training in women. Journal of Strength & Conditioning Research. 29(2): 297-304

Signorile, J.2013. Power declines nearly twice as quickly as strength, ACSM’S Health & Fitness Journal 17(5):24-32

Skidmore, B.L., et al. 2012. Acute effects of three different circuit weight training protocols on blood lactate, heart rate, and rating of perceived exertion in recreationally active women. Journal of Sports Science and Medicine, 11, 660-68.

Sorace, Paul M.S., FACSM, RCEP; Ronai, Peter M.S., FACSM, RCEP; Churilla, James R. Ph.D., MPH, M.S., FACSM, RCEP. 2014. RESISTANCE TRAINING AND METABOLIC SYNDROME: Muscles Do Matter. ACSM’S Health & Fitness Journal, 18(6): 24–29

Sousa, Nelson et al. 2014. Effectiveness of combined exercise training to improve functional fitness in older adults: a randomized controlled trial. Geriatrics & Gerontology International. 14: 892–898

Szivak, Tunde K., et al. 2013. Adrenal Cortical Responses to High-Intensity, Short Rest, Resistance Exercise in Men and Women. Journal of Strength & Conditioning Research. 27(3): 748-760.

Von Stengel, Simon, et al. 2007. Differential effects of strength versus power training on bone mineral density in postmenopausal women: a 2-year longitudinal study. British Journal of Sports Medicine, 41(10): 649-655.


Exercise- Cardio (Chapter 4)

Achten, J., & Jeukendrup, A.E. 2004. Optimizing fat oxidation through exercise and diet. Nutrition, 20 (7-8), 716-27.

Deyhle, M., Mermier, C., & Kravitz, L. 2014. The physiology of fat loss, IDEA Fitness Journal, 11 (1), 37-44.

Kratitz, Len. www.unm.edu/~lkravitz/…/fatfacts.html

Plisk, S.S. 1991. Anaerobic metabolic conditioning: A brief review of theory, strategy and practical application. Journal of Applied Sport Science Research, 5 (1), 22-34.

Seiler, S. and Hetlelid, K.J. 2005. The Impact of Rest Duration on Work Intensity and RPE During Interval Training. Medicine and Science in Sports and Exercise, 37 (9): 1601-1607.

Soo-kyung Bok, MD., et al. 2013. The effects of changes of ankle strength and range of motion according to aging on balance. Annals of Rehabilitation Medicine, 37(1): 10-16

Tabata O., et al. 1996. Effects of moderate-intensity endurance and high-intermittent training on anaerobic capacity and VO2max. Medicine & Science in Sport & Exercise, 28 (10), 1327-30.

Zuhl, M. & Kravitz, L. 2012. HIIT vs. continuous endurance training: Battle of the aerobic titans, IDEA Fitness Journal, 9 (2), 34-40.

Koltai, E. et al. 2012. Age-associate declines in mitochondrial biogenesis and protein quality control factors are minimized by exercise training. American Journal of Physiology, Physiology, Jul 15;303(2): R127-34.


Sleep (Chapter 5)

AASM (American Academy of Sleep Medicine). 2010. Press release. Getting extra sleep improves the athletic performance of collegiate football players. May 27.

Kripke, D.F., Garfinkel, L., et al. 2002. Mortality Associated With Sleep Duration and Insomnia. JAMA, 59(2): 131-136.

Mah, C.D., Mah, K.E., & Dement, W.C. 2008. Extended sleep and the effects on mood and athletic performance in collegiate swimmers. Sleep, 384, 128-31.

Mah, C.D., et al. 2011. The effects of sleep extension on the athletic performance of collegiate basketball players. Sleep, 34(7) 943-950.

National Sleep Foundation. 2013. What happens when you sleep? www.sleepfoundation.org/article/how-sleep-works/what-happens-when-you-sleep; retrieved Sept. 2013.

Nedeltcheva, AV., Kilkus, JM., Imperial, J., et al. 2010. Insufficient Sleep Undermines Dietary Efforts To Reduce Adiposity, Annals of Internal Medicine, 153(7&:435-441.

Thomson, CA, et al. 2012. Relationship between sleep quality and quantity and weight loss in women participating in a weight-loss intervention trial. Obesity, 20(7):1419-25

Van Cauter E, Spiegel K, Tasali E, et al. Metabolic consequences of sleep and sleep loss. Sleep Med. 2008;9(Suppl. 1):S23–S28. doi: 10.1016/S1389-9457(08)70013-3.

Wu, Y., Zhai, L, Zhang, D. 2014. Sleep duration and obesity among adults: a meta-analysis of prospective studies. Sleep Medicine, 15(12):1456-62


Stress (Chapter 6)

Borer, K.T. 2003. Exercise Endocrinology. Champaign, IL: Human Kinetics.

Crhistaki E, and Kokkinos A, et al. 2013. Stress management can facilitate weight loss in Greek overweight and obese women: a pilot study. Journal of Human Nutrition and Dietetics

Drapeau V. Therrien F, Richard D, Tremblay A. 2003. Is visceral obesity a physiological adaptation to stress? Panmiverva Medica 45(3)L 189-95.

Institute of Medicine. 2012. Fiber recommendations. http://iom.nationalacademies.org/Reports/2002/Dietary-Reference-Intakes-for-Energy-Carbohydrate-Fiber-Fat-Fatty-Acids-Cholesterol-Protein-and-Amino-Acids.aspx

Leandro, Z. Agudelo et al. 2014. Skeletal Muscle PGC-1a1 Modulates Kynurenine Metabolism and Mediates Resilience to Stress-Induced Depression. Cell, 159(1):33-45

Melanson, E.L. et al. 2013. Resistance to exercise-induced weight loss: Compensatory behavioral adaptations. Medicine & Science in Sports & Exercise, 45 (8), 1600-1609.

Poulin, M.J., Brown, SL et al. 2013. Giving to others and the association between stress and mortality. American Journal of Public Health. 103(9): 1649-55

Sudsuang, R., Chentanez, V., Veluvan, K., 1991. Effect of buddist meditation on serum cortisol, and total protein levels, blood pressure, pulse rate, lung volume and reaction time. Physiology and Behavior 50(3): 543-548

Uedo, N., Ishikawa H., et al. 2004. Reduction in salivary cortisol level by music therapy during colonoscopic examination. Hepatogastoenterology, 51(56):451-3


Rest & Recovery (Chapter 7)

Aragon, A.A., Schoenfeld, B.J. 2013. Nutrient timing revisited: is there a post-exercise anabolic window? The Journal of the International Society of Sports Nutrition 10:5

Bishop, D., Girard, O., Mendez-Villanueva, A. (2011). Repeated-sprint ability–part II: Recommendations for training. Sports Medicine, 41, 741–756.

Bishop, P.A., Jones, E. and Woods, A.K. (2008). Recovery from training: A brief review. Journal of Strength Conditioning Research, 22, 1015–1024.

Bishop, D. et al. (2008). Effects of high-intensity training on muscle lactate transporters and postexercise recovery of muscle lactate hydrogen ions in women. American Journal of Physiological Regulatory Integration and Comparative Physiology, 295, R1991–R1998.

Borer, K.T. 2003. Exercise Endocrinology. Champaign, IL: Human Kinetics.

Brandt C., Pedersen B.K. (2010) The role of exercise-induced myokines in muscle homeostasis and the defense against chronic diseases. Journal of Biomedicine & Biotechnology 520, 258-264.

Caso, G., & Garlick, P.J. 2005. Control of muscle protein kinetics by acid-base balance. Current Opinion in Clinical Nutrition and Metabolic Care, 8 (1), 73-76.

Chung, H.Y., et al. 2010. Molecular inflammation: Underpinnings of aging and age-related diseases. Ageing Research Review, 8 (1), 18–30.

Del Coso, J et al. 2010. Restoration of blood pH between repeated bouts of high-intensity exercise: Effects of various active-recovery protocols. European Journal of Applied Physiology. 108: 523-532

Flores, D.F., et al. 2011. Dissociated time course of recovery between genders after resistance exercise. The Journal of Strength & Conditioning Research, 25 (11), 3039-44.

Fuqua, J.S., & Rogol, A.D. 2013. Neuroendocrine alterations in the exercising human: Implications for energy homeostasis. Metabolism, 62 (7), 911-21.

Gillies, P. J. 2007. Preemptive nutrition of pro-inflammatory states: A nutrigenomic model. Nutrition Reviews, 65 (12, Pt. 2), S217-20.

Hausswirth, C., Mujika, H. 2013. Recovery for performance in sport. Human Kinetics. Champaign, IL.

Howatson, G. et al. 2012. Exercise-induced muscle damage is reduced in resistance-trained makes by branched chain amino acids: a randomized, double-blind, placebo controlled study. Journal of the International Society of Sports Nutrition 9:20

Kravitz, L. and VanDussedorp, T.A. 2015. Heartrate Variability & Overtraining. IDEA Fitness Journal. 12 (1): 30-37

MacDonald, G.Z., et al. 2014. Foam rolling as a recovery tool after an intense bout of physical activity. Medicine & Science in Sports & Exercise, 46 (1), 131-42.

Melanson, E.L. et al. 2013. Resistance to exercise-induced weight loss: Compensatory behavioral adaptations. Medicine & Science in Sports & Exercise, 45 (8), 1600-1609.

Mohr, A.R., Long, B.C., & Goad, C.L. 2014. Foam rolling and static stretching on passive hip flexion range of motion. Journal of Sports Rehabilitation. 23(4): 296-299

Report on Absorption of magnesium sulfate (Epsom salts) across the skin. Dr RH Waring, School of Biosciences, University of Birmingham. B15 2TT, U.K.

Schleip, R., & Müller, D.G. 2013. Training principles for fascial connective tissues: Scientific foundation and suggested practical applications. Journal of Bodywork & Movement Therapies, 17 (1), 103–15.

Sayers, S.P., & Clarkson, P.M. 2001. Force recovery after eccentric exercise in males and females. European Journal of Applied Physiology, 84 (1-2), 122-26.

Slivka, D.R., et al. 2010. Effects of 21 days of intensified training on markers of overtraining. The Journal of Strength and Conditioning Research, 24 (10), 2604-12.

Tiidus, P.M. 2008. Skeletal Muscle Damage and Repair. Champaign, IL: Human Kinetics.

UAB (University of Alabama, Birmingham). 2013. Foods can help fight inflammation.

www.sciencedaily.com/releases/2013/03/130322154027.htm; accessed Jan. 10, 2013.

Ward, P. 2012. Recovery: Athlete vs. average Joe. http://optimumsportsperformance.com/blog/2012/03/; accessed Jan. 10, 2014.

Hormones (Chapter 8)

Castañeda TR1, Tong J, Datta R, Culler M, Tschöp MH. 2010. Ghrelin in the regulation of body weight and metabolism. Front Neuroendocrinol. Jan;31(1):44-60.

Crujeiras, AB, et al. 2010. Weight regain after a diet-induced loss is predicted by higher baseline leptin and lower ghrelin plasma levels. Journal of Clinical Endocrinology Metabolism, 95(11): 5037-44

Ftaiti F, Jemni M, Kacem A, et al. Effect of hyperthermia and physical activity on circulating growth hormone. Appl Physiol Nutr Metab. 2008 Oct;33(5):880-7

Godfrey RJ, Whyte GR, Buckley J, Quinlivan R. The role of lactate in the exercise-induced human growth hormone response: evidence from McArdle’s disease. Br J Sports Med. 2008 Jan 31

Godfrey RJ, Madgwick Z, Whyte GP. The exercise-induced growth hormone response in athletes. Sports Med. 2003;33(8):599-613

Krishnan, S., et al. 2014. Association between circulating endogenous and rogens and insulin sensitivity changes with exercise training in midlife women. Menopause, 21(9)L967-74.

Macedo, DM, Diex-Garcia RW. 2014. Sweet craving and ghrelin and leptin levels in women during stress. Appetite, Sept. 80: 264-70.

Mcardle, Katch & Katch. 2009. Exercise Physiology: Nutrition, Energy, and Human Performance. Lipincott Williams and Wilkins




A Whole-You Plan (Chapter 9)

Borer, K.T. 2003. Exercise Endocrinology. Champaign, IL: Human Kinetics.

Fuqua, J.S., & Rogol, A.D. 2013. Neuroendocrine alterations in the exercising human: Implications for energy homeostasis. Metabolism, 62 (7), 911-21.

Tiidus, P.M. 2008. Skeletal Muscle Damage and Repair. Champaign, IL: Human Kinetics.

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Circumference outside of both arms, at the armpit

Right Triceps
Halfway btwn shoulder & elbow, arm extended.

Find the widest point of girth at the hips

Right Thigh
Standing with weight on both legs, measure halfway between knee cap and hip flexor

Right Calf
Standing with weight on both legs, find the largest point of calf.

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