Flipping 50 the Stronger Way

22:52

Women Over 45 Strength Training Quiz Results | #465

Flipping 50 the Stronger Way ·

2021/07/23

For women over 45 strength training is the absolute most important exercise component. It will continue to be until you take your last breath. To make this personal, my mother just experienced a hip fracture and the inevitable hip replacement that happens after. Her recovery won't go as smoothly as it did 15 years ago. Why? loss of muscle she has experienced since. That in itself may have led to the cascade of events that caused the fall. But most definitely a period of time in bedrest is

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45:53

Blunt Fitness Facts As We Age | Real Talk Interview

Flipping 50 the Stronger Way ·

2021/07/20

Tired of the same old lame old myths and promises? It’s time for blunt fitness facts as you age. Here’s just the episode to deliver. Loved my chat with Susan Niebergall for this episode of Flipping50. Love it too? Leave your comments below the show notes. I love hearing from you. This episode will also show you it’s never too late to have a second career and pivot in any direction you’re drawn to. My Guest: Susan is online strength coach with a passion for helping people change their lives by

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27:46

A Menopause Weight Gain 3 Doctors Couldn’t Help

Flipping 50 the Stronger Way ·

2021/07/15

Have you experienced a menopause weight gain? You're not alone of course. In this episode coach Karen shares her story. Karen is currently our community manager in our Facebook groups. She’s fantastic and this is why. She’s been there not only navigating our programs but coming with a problem to solve and in need of resources both inside and outside Flipping 50. My Guest: Karen Wathen is a retired educator including elementary and junior high school administrator, and Director of Curriculum and

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26:46

21 Reasons Why Weight Training Should Be Mandatory...

Flipping 50 the Stronger Way ·

2021/07/13

Do you strength training twice a week to muscular fatigue? Are you able to lift heavy, using weights that cause fatigue within 10 or fewer repetitions? Are you consuming adequate calories daily? (If you’re trying to lose weight are you creating no more than a 250-500 kcal deficit with a diet higher in protein than normal to minimize muscle loss?) Are you fueling before and after your intentional exercise sessions? Are you consuming at least 30 grams of protein (not by weight) per meal? Do you

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23:02

What’s at the Core of Your Menopause Belly Woes?

Flipping 50 the Stronger Way ·

2021/07/09

Is your waist band tight by afternoon compared to when you put pants on it the morning? Do you have some handles around the waist and back you never had before? Do you frequently feel fatigue in the lower back at the end of the day? If you answered yes to one of those questions, stay tuned. This episode is going to give you a little foundation for resolving your menopause belly. Menopause Belly Quiz Results If you answered yes to more than one of these questions, you have more than one reason

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27:36

How to Win at Aging for Women Over 50

Flipping 50 the Stronger Way ·

2021/07/06

It’s time to win at aging and I have the perfect guest to share a zest for doing it. If you’ve found your why, then my guest in this episode will have you smiling and nodding. If you’re looking for your own mojo, ask some questions. When was the last time you were excited about your future? Sit with that feeling for a minute. What would you like your future to look like, what would have you excited to get up in the morning? Daydream a little. You don’t have to have all the answers to “how” you just

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10:16

False Truths You Believe About Your Fitness Instructor

Flipping 50 the Stronger Way ·

2021/07/02

Your fitness instructor may be holding out on you. Let’s be real, that class you’re attending to get the body like the fitness instructor teaching the class, isn’t the way she got it. As a consultant and business coach to fitness & health coaches, I know this to be true. First, because for years it was me. I was teaching classes and doing my own workout outside of class, to extreme. I was training for a marathon for instance and still had to teach 3-6 fitness classes a week. Doing that now, would

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44:40

How to Win the Menopause Mindset Game and Bust...

Flipping 50 the Stronger Way ·

2021/06/29

What’s your menopause mindset? Are you convinced you have to slow down? Or could you be trying to keep up with exercise that accelerates aging and doesn’t help you reach your goals, anyway? If you’re ready to shift and want to hear how to bust fitness myths you might be clinging to, I think you’ll enjoy this. This episode was so much fun to do with a woman who’s inspiring to her community on and offline. She’s got quite a story of her own fitness journey to share. She just drops bombs about that so

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28:53

Exercise for the Time-Crunched, Energy-Drained...

Flipping 50 the Stronger Way ·

2021/06/25

What’s a menopausal woman to do when she’s short on time and energy and long on goals? This episode is a quick reminder of what works – according to science – and what does not – according to science. What’s the ideal schedule for a midlife woman? That was a recent question asked in our Flipping50 Insiders group. I’m combining the response, with … when I’m busy! What's Inside The evidence-based details relayed here are backed up by 37 years observations of women in midlife, including many fitness

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31:49

Is It Adrenal Dysfunction? How to Know, and What to Do

Flipping 50 the Stronger Way ·

2021/06/22

Is your tired-all-the time really adrenal fatigue? What does that mean if so and what do you do about it? My Guest: Marcelle Pick, OB/GYN, NP, is passionate about transforming the way women experience healthcare through an integrative approach. She co-founded the world-renowned Women to Women Clinic in 1983 with the vision to not only treat illness, but also help support her patients in pro-actively making healthier choices to prevent disease. She has successfully treated thousands of individuals

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31:55

How to Time Protein for Optimal Muscle & Recovery |...

Flipping 50 the Stronger Way ·

2021/06/18

If I tell you that you need to time protein for optimal muscle & recovery, there begs your understanding of: Why protein timing is important for you now more than ever? How much protein are we talking about? What kind of protein counts and what doesn’t? Before We Start – Be Forewarned So that’s the topic of this post. However, I want to speak to the elephant in the room right up front. This for some ears may feel like an infomercial. I get it. That’s reasonable. I sell protein. I am sharing a link

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26:23

When Your Menopause Calorie Deficit Backfires

Flipping 50 the Stronger Way ·

2021/06/15

Your menopause calorie deficit backfires when you have inadequate energy reserves to fuel your daily activities and your exercise. Are you someone who does more exercise if what you’re doing isn’t working? Are you someone who starts exercising more without increasing your food intake? Could you be underestimating your caloric needs? In a world where overweight and obesity is a real epidemic, that may seem like a very strange question. And if you’re a woman in menopause struggling to lose weight you

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44:12

TOTAL Body or SPLIT ROUTINE Strength Training in...

Flipping 50 the Stronger Way ·

2021/06/11

00:00 What’s best, total body or split routine strength training in menopause? Whether you’ve lifted weights for years, or you’ve just come across a Sculpted Vegan workout, or you’re doing something labeled for women in menopause on YouTube, you may or may not know to question the routine you’re following. If you’re just doing what you’re doing out of habit, this episode may get you thinking about whether your current routine is really serving you. And serving you now, and later both. If you’re in

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26:27

How Do You Measure Fitness Success in Menopause? #452

Flipping 50 the Stronger Way ·

2021/06/08

How do you measure fitness success in menopause? Is it weight? Is it inches? Are you digging deeper for the results that lead to long term success? Or chasing the digital number you crave? Do you look for short term measures of fitness success that tell you you’re on the right track? Or do you see 5 things working and then that scale not changing and throw in the towel? If you’re sleeping well, love your energy, are eating high-quality protein evenly distributed throughout the day, you’ve explored

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30:35

Where’s the Tone? How Under-Recovery Kills Muscle...

Flipping 50 the Stronger Way ·

2021/06/05

Episode #451 Muscle tone in menopause is a common topic around these parts. In that regard, I like to discuss strength, and measure body composition, but the first signs for you, listener, that your workouts aren’t working or you need to start strength training is often a lack of muscle tone. You too? I’ve got you. This episode is all about it. You can’t overtrain but you can under-recover. If this topic is a little too near and dear to your heart, or your bat wings, short shorts, or bathing suit

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37:29

Intermittent Fasting for Active Menopausal Women |...

Flipping 50 the Stronger Way ·

2021/06/01

If you’re an active menopausal woman, you may wonder, is intermittent fasting for me? Because, let’s face it, we’re not immune to weight gain or belly fat. And your exercise needs may have changed while your habits have not. I’m not going into optimal exercise & protein habits a great deal today (though I am in an upcoming Masterclass and I’ll put the link in the show notes so you can join me on June 9). IF Again? I’ve covered Intermittent Fasting (IF) at Flipping 50 for years. You can search on

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23:39

I Lost that Muscle Tone, Can I Get It Back?

Flipping 50 the Stronger Way ·

2021/05/30

Have you too lost that muscle tone and want it back? This episode is an answer in response to a listener question. It's one I'm sure will resonate with many listeners, maybe you. Muscle tone, cellulite, and menopause often come up in the same conversation. The question My arms, biceps and triceps, that used to have muscle have mysteriously lost that muscle. Seriously seems I looked in the mirror one day and I had muscle and the next I had cellulite. I have learned through all of your podcasts and

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29:30

How Much Exercise is Enough Exercise in Menopause?

Flipping 50 the Stronger Way ·

2021/05/28

Are you getting enough exercise in menopause? Are you wondering that too? I’ve been following your advice focusing on strength 2x a week, typically Wednesday & Saturday for ample recovery time. My question is this. If I typically do 30 min lifting routines, focusing on whole body strength w/ 8-20 pound weights, is 30 min enough? -Kate Right Question? What if the question you should ask is whether what you’re doing is too much? In response to Kate’s question, to be clear I don’t think you’re doing

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33:23

Acne in Menopause? How to Deal with a Skin Expert

Flipping 50 the Stronger Way ·

2021/05/25

Acne in menopause is no joke. Wrinkles, pimples, dryness and breakouts, oh my. Here's what to do from a skin expert with the best of nature and medicine. Have you tried all the supplements, creams, and teenage skin products out there without results? Find yourself with worse breakouts than you had as a teenager? Want to know what you should run from on skincare ingredient labels? This is your episode! My Guest Dr. Michelle Jeffries is an Integrative Dermatologist in private practice in Phoenix,

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21:58

Weight Training in Menopause | Sneak Peek book intro

Flipping 50 the Stronger Way ·

2021/05/23

I need a favor. I’m writing a book for women in menopause who are not yet strength training or know what they’re doing isn’t working and want to identify a better way. Weight training for women in menopause What I’d love from you is the question you either have now or wish you’d known to ask before you started strength training. To clarify, if you aren’t lifting now or haven’t regularly for the last 3 or more months what question do you have? If you’re in menopause or beyond and are lifting, what

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