Flipping 50 the Stronger Way

29:21

The Power of a Journal on Your Mid-Life Journey

Flipping 50 the Stronger Way ·

2020/04/21

Do you journal? Do you write down your thoughts and dreams? This podcast is about two women who are spending their mid-life spreading the word about journaling. Imagine three women in a room passionate about a topic… and you may imagine it could be difficult to get a word in or make a point … but you’d be wrong. There are so many good points in this episode I’m going to end this intro and we’re going to dive right in. First let me tell you about my guests. Demonstrating the power of mid-life

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06:56

Why Wait an Hour to Eat After Exercise?

Flipping 50 the Stronger Way ·

2020/04/17

Why wait an hour after exercise to eat? I answer this reader question in this episode. Got a question? Add it to the show notes at flippingfifty.com/eat-after-exercise. After the age of 50 most adults experience a reduced muscle protein synthesis. That is, the ability to use the protein you eat to benefit your muscle. Why Wait? The good news is strength training helps offset that natural aging effect. But it works best if you wait an hour after exercise. There is something called a blunting effect

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33:48

Best Essential Oils for Women, Stress, Sleep, and...

Flipping 50 the Stronger Way ·

2020/04/14

What are the best essential oils for women? There’s a lot going on right now in the world. In your personal world there may already have been a lot going on. Whether it’s anxiety, depression, sleep, hormones or you’d check “all of the above” this episode and guest will help you choose. She’s sharing all the best essential oils cocktails for you. My guest: Jodi Sternoff Cohen is a bestselling author, award-winning journalist, functional practitioner and founder of Vibrant Blue Oils, where she has

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06:10

How Do I Exercise for My Body Type? Reader Q and A

Flipping 50 the Stronger Way ·

2020/04/10

How Do I Exercise for My Body Type? Could exercise for my body type be the missing link to more success? I answer this question today in this super short episode. Got a question? Leave it below the show notes at flippingfifty.com/body-type or leave a rating and comment in iTunes and I’ll save your question for a future episode! Which Body Type are you? Mesomorph Ectomorph Endomorph Body Type A mesophorph body type is more muscular naturally. You have a more athletic body and were likely pretty

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25:03

What Is Moderate Exercise? Is It Really What You Need...

Flipping 50 the Stronger Way ·

2020/04/09

The term moderate exercise is used frequently right now. Do you really know what it means? Without a definition it’s left to anyone’s personal interpretation. When you’re a woman in the middle of life in the middle of COVID19, should middle of the road exercise be your choice? The problem with the acceptance of “moderate exercise" being best for the immune system is that the theory was derived from studies in the 80s and 90s. Since the popularity and proven benefits of high intensity interval

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28:38

Exercise, Stress & Immunity During Midlife and Mid...

Flipping 50 the Stronger Way ·

2020/04/07

First, I want to start with why “moderate exercise” inspired this podcast about exercise, stress & immunity. You’ve been told “everything in moderation” for a very long time. It may not be the ideal solution to our immune or to our hormone balancing goals. Let me give you a description of zone training. [I describe this further in the video I’m inserting here]. Zone Training 1 2 3 4 5 Low – Moderate – High “Moderate” = 3 = No Benefits Zone Don’t confuse “moderate regular exercise” with what you want

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06:48

Why Wait an Hour to Exercise in the Morning? Reader Q...

Flipping 50 the Stronger Way ·

2020/04/03

Why wait an hour to exercise in the morning? It makes it harder to fit it in before work. I get it. Don't shoot the messenger. I'm here to give you the facts and let you make an informed decision. Plump Disks Increase Exercise in the Morning Risk The disks in your back – are between each vertebra. During the day when you’re upright gravity reduces the total fluid in each. But overnight while you’re lying horizontal those disks plump up as fluid comes back in nourishing the disks. When you wake that

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24:41

What is really holding you back from the fitness and...

Flipping 50 the Stronger Way ·

2020/03/30

If you don’t have the fitness and energy you want, or you’re not in love with the body you’re living in, this is for you. Look, I know we’re in the midst of COVID19 as I record. My hope is that for you this walks the delicate space between your reality of the body and energy you live in every day – that hasn’t changed from 3 or 4 weeks ago (as of March 30) and now as we also have other things on our minds. I don’t know about you but this is a surreal place for me. I flirt between the moment I’m in,

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14:25

Full body weight training or Body Part? Reader Question

Flipping 50 the Stronger Way ·

2020/03/27

Today’s short episode answers the question “Is full body weight training or a split routine better?” Right now as you’re exercising at home to stay in place, and tempted potentially by the thousands of fitness trainers displaced from their gyms who are offering you their workout online, getting this right is even more important than normal. Full body weight training or Body Part weight training More muscle fibers equal Better for hormonal response: Testosterone Growth hormone IGF-1 hormones Also

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27:38

Daily Health Habits Over 50 | What I’m Doing Right Now

Flipping 50 the Stronger Way ·

2020/03/24

Daily health habits are more important than ever. I post this just a week-deep into the Corona Virus Pandemic we’re in. Yet, I suspect they are not unique from yours potentially, I do want to share them. My life for 36 years has been about health, wellness, fitness, and the psychology of behavior change – or mindset as we refer to it now. I sometimes take for granted that these daily health habits are known and either chosen and practiced or avoided intentionally. Then a casual comment hits me hard

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25:32

Creating Community and Stability in Times of Uncertainty

Flipping 50 the Stronger Way ·

2020/03/20

During these times of uncertainty it can be easy to be distracted. That can lead to anxiety, depression, and a lack of productivity. While some of the messages we're getting may suggest less productivity or "busy" and more quiet, calm, introspection is what this is all for, many of you are seeking some more tangible solutions. This special episode is just an over-the-fence chat with Flipping 50 community member, Connie. She's in health care. She works in hospice as a massage therapist. Of course

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31:06

3 Minutes to Less Stress and a Better Immune System

Flipping 50 the Stronger Way ·

2020/03/17

3 Minutes to Less Stress and a Better Immune System I want to help you get to experience stress and a better immune system today. I thought about how best to support you today during this podcast. I pulled the regularly scheduled podcast in order to serve you better. If you want to go straight to the breathing technique you can skip to the end of this podcast, it will be in the last 5 minutes. I’m going to keep this one short. I want to offer support and then let you move on through your day. I have

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03:57

Should You Eat or Fast Before Exercise?

Flipping 50 the Stronger Way ·

2020/03/13

Should You Eat or Fast Before Exercise? This is such a commonly asked question in the wake of the popularity of fasting it’s asked more often than ever. I’m always going to defer to you on this one. I’ve got clients who just need to eat. I’ve got clients who say they can’t eat before exercise because they’re not hungry, but who don’t have energy during early morning workouts. I’ve got clients who do best if they eat before high intensity exercise but not low. SO the bottom line on this one is you

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34:28

Popular Core Exercises | Should You Spank Your Plank?

Flipping 50 the Stronger Way ·

2020/03/10

Popular Core Exercises | Should You Spank Your Plank? Popular core exercises are not necessary the best core exercises. What are? Inside this episode. Martina Young is a doctor of physical therapy with over 14 years of experience in manual therapy. She has competed as a top tier amateur triathlete for ten years. She is in her 40s and has two daughters who inspire her daily. She likes to challenge fitness fads because they are not always based on most current evidence. She understands personally how

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09:19

What Is Best Way to Do Core Exercise After 50?...

Flipping 50 the Stronger Way ·

2020/03/06

Searching for the Best Way to Do Core Exercise After 50? This reader question I’m answering today will help you make the most of your exercise time. (and reduce injury) Good luck! Seriously, that search alone brings up videos prepared by a potluck of sites and experts and people pretending to be experts on TV, or at the least YouTube. And there are mistakes. Unknowingly, the instructors actually give advice and cues that counter the goal of core exercise. Your goal is to brace. You want those

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24:23

What 2020 Fitness Trends Mean for You After 50 | Yes...

Flipping 50 the Stronger Way ·

2020/03/03

Every year for the past 14 years the American College of Sports Medicine (ACSM) surveys trends of commercial, clinical, community, and corporate fitness & health industry to give a state of the trends. It is designed to confirm or identify trends that have a positive effect on the industry. That is, profit, participation, and is according to the opinion of the survey respondents. The intention of the survey is for readers to determine the application to their business model. This survey of fitness

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15:45

What Does It Mean to Go "To Fatigue?" Reader Question

Flipping 50 the Stronger Way ·

2020/02/28

What does it mean to go to fatigue? That's a recent question- and commonly misunderstood term - from our Flipping 50 community. So I pulled this one to respond to in the first of this short series of Q and A's where I just address a question from you! So if you've got a question about getting to fatigue, getting to sleep, or getting to your optimal energy that I can answer, please share it with me. In this brief episode I answer what "to fatigue" means and how you benefit or what you miss if you

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26:33

What is EMF and Why Should You Be Concerned?

Flipping 50 the Stronger Way ·

2020/02/25

What is EMF and Why Should You Be Concerned? You’ve heard about EMFs. You know it’s potentially important. Yet, you’ve got lingering questions on it and how much it could be affecting your health, your weight, brain fog, sleep. Dr. Mercola, is founder of Mercola.com that has been most visited natural health web site for the last 15 years even despite Google censoring him and removing him from the search engines in June of 2019. Well-known, well-respected, and powerhouse of energy it’s probably the

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14:04

5 Proven Perimenopause & Menopause Fitness Strategies

Flipping 50 the Stronger Way ·

2020/02/21

5 Proven Perimenopause & Menopause Fitness Strategies Restore Before More Cortisol has been on overdrive for way to long you’ve probably experienced the increase in weight and belly fat. It’s a sure sign for me. Look, last year for the first time I was training for an event – doing something I love – and it was also a stressful time of having to move to get out of the mold that still was not mitigated in the house I was renting. Then there were two other major stressors happening with changes

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38:35

The Fast Fix to Better Menopause You’re Overlooking |...

Flipping 50 the Stronger Way ·

2020/02/18

If I told you a doctor was talking about a better menopause today, what is the first thought that comes to mind? What do you suspect we’re going to talk about? I’d be willing to bet it’s not this conversation. If you’ve been spending 15 minutes in the office when you visit your doctor, feel like you’ve got to have questions written down not to miss the chance… then this will feel completely foreign… but welcome. Better Menopause with Personal Training? Before we dive in, this episode is sponsored by

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