Flipping 50 the Stronger Way

Latest Episodes:

What Causes a Bloated Belly and What Can You Do About It? Sep 04, 2020

Show notes

Do you have a flat stomach when you wake up in the morning? And it’s gone by noon? Constantly searching for core exercises to reduce the look of your belly?

You know I tell you that core exercise won’t fix it if it’s not a weak abdominal muscle problem… do you want the good news? I have with me the woman who may have some solutions for you. The bloated belly whisperer is in the house.

Tamara Freuman is a New York City-based registered dietitian and America's Trusted Digestive Nutrition Expert. She holds a master’s degree in clinical nutrition from New York University, and her clinical practice specializes in managing digestive disorders through diet.

Freuman is the author of "The Bloated Belly Whisperer" and a nationally-known health writer whose advice is read by hundreds of thousands of people each month on U.S. News & Health Report’s eat + run blog and its syndicate, Yahoo! Health. Her advice has been featured in leading TV, print, radio/podcast and online media, including TV’s Good Morning America, Live With Kelly & Ryan, Inside Edition; National Public Radio; The Washington Post, Reader’s Digest, Prevention, Women’s Health; CNN.com, SELF.com and Insider.

Questions we answer in this episode:

What is bloating?
Why might a woman over 50 start to experience chronic bloating for the first time?
How can you tell the difference between bloating and belly fat?
What is the best way to promote overall "gut health"?
Should listeners be taking a probiotic?
What about sauerkraut, and live cultures in yogurt?

Connect:

www.thebloatedbellywhisperer.com

Social:

twitter: @tamaraduker

FB: @bloatedbellywhisperer

IG: @bloatedbellywhisperer

Belly Bloating Solutions without Supplements, Fasting, or Exercise Aug 31, 2020

Show notes

What if I told you that your belly bloating could be solved overnight? And you don’t have to take a supplement or fast to do it? There’s no torturous exercise program. Well my guest is here to share her wisdom as my personal gut guru.

This episode is brought to you by the After 50 Fitness Formula for Women course. It’s anniversary time and you can get the course, access to all 8 modules, 2 bonus modules on bone health and adrenal health, for a $50 savings before rates go up. The course is brand new – I’m recording the updated modules right now and you’ll have access for a full year.

My Guest

Dr. Marisol Teijeiro, ND, BA - Queen of the Thrones™ is a world leader renowned for empowering people to improve their digestive and gut health by unlocking secrets found in the number one product our body produces, our stools.

Her life’s mission is for the billions of people around the world, both healthy and suffering from digestive issues like constipation, bloating, gas, irritable bowel syndrome, Crohn’s disease, ulcerative colitis and more, to understand the inner workings of their bodies.

She’s the founder and clinical director of Sanas Health Practice, where she’s helped thousands of patients live happy, healthy lives. She teaches at the Canadian College of Naturopathic Medicine, appears as a guest on TV and podcasts, and speaks around the world.

Beat Belly Bloat This Easy?

Her passion and first-visit prescription is castor oil and castor oil packs. She shares cutting edge tips and techniques that are scientifically supported, clinically practiced and historically honoured.

I feel like I just said… Dr Marisol basically treats almost everything at the foundation of your good health, flatter belly, energy, and body confidence.

Questions we cover in this episode:

What causes belly bloating?
So many women midlife are constipated AND now during midlife mid-corona... even worse! Why during menopause/perimenopause is this so much more prominent?
What is the long-term solution for listeners?
Women often wonder ... is it SIBO... or take on an identity of IBS .... what do you have to say to that woman listening who thinks that this is just her normal?
Describe the castor oil properties that make it so different... and why this topical solution to an internal issue helps so much?
Did you need to hear that? I did. Yes, COVID is kicking my booty too. I’m riding the roller coaster up and down and convinced it’s related to stress and inflammation. Whether you want to reduce belly bloating, belly fat, stress, constipation… Let’s kick back, shall we?

GET YOUR CASTOR OIL PACK!

Take a 30-Day challenge with me!!

If you’re not already in the Café or a group program join the Insiders group and share your results!

Try my favorite Castor Oil Pack:

https://bit.ly/3aaywRR

Use COUPON CODE: DEBRA10 (Not case sensitive)

CONNECT WITH MARISOL:

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

IG: https://www.instagram.com/queenofthethrones/

How Do I Strength Train with Osteoporosis and Osteoarthritis? Aug 30, 2020

Show notes

Terry asks, is weight training appropriate for those who have osteoporosis and osteoarthritis?

My answer is yes! It should be mandatory!

The challenging part is osteoporosis and osteoarthritis have two different protocols. The choice has to be made to avoid pain or injury so the advantages outweigh the risks.

Osteoporosis vs Osteoarthritis Strength

With osteoporosis the best results come from lifting heavy such that you fatigue in 10 or fewer repetitions. With less load the bone doesn't respond in a positive way.

For osteoarthritis the best results come from strengthening the muscles surrounding joints so there is less pressure and stress on the joint itself.

The best choice then is to keep the weight light and repetition range higher but not so high that you're wearing the joint out. General repetition guidelines would be to start in a 15-25 rep range and increase weight slowly to the point you can tolerate.

Alternative ways to increase load

You can increase the time under tension during a contraction in order to use a lighter weight and continue to reach overload. This is called tempo training. For many right now during COVID while dumbbells are hard to come by, this can be a good solution.

For osteoarthritis you also want to keep mobility and stability in mind as well. Having osteoporosis makes you vulnerable to fractures if you fall. Balance and adequate strength to build stability are important.

Maintain a diet that allows you to reduce inflammation and enhance muscle maintenance. You'll need that for both conditions and for longevity.

The anniversary celebration for the After 50 Fitness Formula for Women is 4. Version 2.0 is available now for the 1.0 rate until Sept 1, 2020. Save $50 and get $300 worth of bonus workout sessions plus 12 months of access.

How do you overcome significant muscle loss? Aug 29, 2020

Show notes

Significant muscle loss is a life threatening condition. The term sarcopenia is given to it. Yet, we don't hear nearly as much about it as we do osteoporosis, or other diseases.

Muscle loss however is directly tied to bone loss, frailty, risk of falling and fractures. Bedrest, or simply a time of less physical activity than you're used to can increase loss of muscle.

During the pandemic any one of us could have easily lost muscle had we not made the effort to pick up where commuting, moving through buildings or campuses was no longer a part of our lives.

What's the best place to start to overcome or rebound from significant muscle loss?

1) adequate calories

2) adequate protein

3) gradual increased daily activity with body weight

4) before finally adding regular exercise programming

Older adults have been researched and studied doing exercise in the 9th and 10th decades of life. It is proven effective at gaining strength regardless of age or prior experience with activity.

It doesn't however happen by accident.

Significant muscle loss occurs in just 3 days of bedrest in older adults. It happens at a dramatically higher rate than compared to 20-something subjects. Part of the reason is the collective time since age 25 when muscle mass peaks. Unless individuals are making an effort to maintain muscle mass by lifting weights muscle is lost more easily than it is gained.

Fast twitch muscle fibers are lost twice as fast as slow twitch muscle fibers. That becomes a secondary problem because of the lack of reaction skills. It makes you more vulnerable to falls because you won't be able to right yourself if you should stumble.

By beginning a focused healthy diet rich in micronutrients and protein you provide the building blocks for muscle growth. Then progressively begin applying an exercise program that is reasonable and doesn't cause undue fatigue in the weakened individual.

Remember too that water is stored in the muscle so hydration will be important.

It's anniversary time! Save $50 on the 2.0 version of this course before rates increase Sept 1. PLUS bonus live sessions with me valued at $300. Full 12 month access.

Brain Health Over 50 | Stress, Sleep, and Mood During the Pandemic Aug 25, 2020

Show notes

How well are you sleeping since the pandemic? What changes have there been in your life? Do you know how those might be affecting your health- specifically brain health long term? And what you can do to protect yourself.

My guest…

Dr. Tom O’Bryan is considered a ‘Sherlock Holmes’ for chronic disease and teaches that recognizing and addressing the underlying mechanisms that activate an immune response is the map to the highway towards better health. He holds teaching Faculty positions with the Institute for Functional Medicine and the National University of Health Sciences. He has trained and certified tens of thousands of practitioners around the world in advanced understanding of the impact of wheat sensitivity and the development of individual autoimmune diseases.

Questions we cover in this episode:

Dr. Tom, I recently heard a short presentation on Instagram in which you were talking about vertigo, something several of my listeners have dealt with. You shared I believe four different theories about it and ways to cure it… I would love to start there before we dive into the rest of our discussion.

Please share with our listeners in your own words how you got started in your career and got interested specifically on brain health.

At the mention of brain health, every listener can identify with losing the keys, or being unable to find the phone… they’re holding. But also, especially with regard to family history of dementia or Alzheimer’s there’s another level of concern. How do you define brain health?

Our audience is mostly female 45-65, when it comes to brain health is one gender or age range most susceptible to deterioration, or is there a time when we need to begin paying more attention to our brain health?

If I were creating a body-based fitness prescription I would include muscular strength, cardiovascular fitness, and flexibility based on an individual’s status. Of course, we know exercise is also beneficial for the brain. Is there more? something similar for brain health? What are the components of a “brain health prescription?”

What do poor sleep or chronic stress even beyond daily stressors– say during a pandemic – do to brain health?

What’s your biggest concern about brain health during this moment we’re in?

How resilient is the brain? We’re all going through some level of stress right now for our own personal reasons, when this is “over” can the brain bounce back, so-to-speak?

Free Gift from Dr Tom:

https://thedr.com/freemybrain

You Can Fix Your Brain Sneak Peek. I created this program to give you a glimpse of how you can support your brain health. My approach is not cookie-cutter at all. There is no single cure for many of the diseases and conditions that affect the brain.

Connect:

https://www.linkedin.com/in/dr-tom-o-bryan-10433920/

https://twitter.com/theDr_com

https://www.facebook.com/thedr.com.english/

Starting from Ground Zero? Here’s How to Start Your Over 50 Exercise Aug 21, 2020

Show notes

If you’re looking for tips to start your over 50 exercise, or restart with these new rules, new times, new… I can’t find a dumbbell anywhere and don’t have a treadmill or elliptical at home… or don’t know what to do with it… this is for you!

The Question

Recently, Flipping 50 Insider Patricia left me this question.

Would love to get some direction on the best “starting from ground zero” exercise videos on YouTube. I’ve been sedentary for many years due to a yet unresolved left knee issue (range of motion limitations, etc.) so any suggestions on videos to get me going, burn my oodles of flab from all over my body, and having fun from home would be great. Also, I’m not one who loves to workout so your direction is going to be wonderful. Yes! Let’s get this going. – Patricia B.

First, thanks for asking, Patricia. And if you’re listening and you’ve got a question I’m going to link of course- to the show notes, and also to the growing but almost branding new Insider’s Community group on Facebook. There you can share questions, comment about episodes, whether you come from YouTube channel, or you’re a podcast listener, or Flipping 50 TV episode fan.

Options for How to Start Your Over 50 Exercise

This episode is full of links to some of my favorite YouTube videos and if you don’t want random exercise, you want it planned and handed to you so it’s organized in the best way to make progress I’m going to link to my 5 Day Flip.

It is totally and utterly to solve this problem!

Where to Begin

For those of you like Patricia, there’s a link to the 5 Knee-friendly video set. Whether it’s because of a lack of cartilage, recent or pending knee replacement, this series of 5 videos tends to your desire to look and feel good, while respecting the fact your knees don’t need to be doing squats and lunges right now.

I’ll say this too, knowing I have a thriving YouTube channel and I love you all… YouTube is still random. So while you can start there… as long as you know exactly what to look for, doing random exercises without a plan for where to start, how to progress, how to sequence exercise does not provide fitness.

The Problem with YouTube

There are dozens- actually hundreds – of videos you’ll find for instance on toning arms. From 20-something influencers to 50 and 60 something women. But none of them… or I should say … all of them I’ve found, fail to mention correct exercise planning, progression, rest and recovery. More than one suggest you do them every day. I fell off my chair. Why? Because the channel has hundreds of thousands of subscribers and that video had millions of views.

That is irresponsible fitness instruction. In fact, it is likely NOT fitness instruction. Because someone is thin and exercises does not imply what works for her will work for you. You don’t know her genetics, her diet and what else she does.

Ridiculous Advice

There are also fitness instructors – celebrity fitness instructors – providing ridiculous recommendations. I dislike the idea of throwing someone under the bus… so I’m reluctant to do this, and instead hope sharing the science of exercise will help them too. But even Jillian Michaels, ultra-popular fitness icon right? She promotes a science that is false – after we’ve literally seen how the process on biggest loser backfired.

She promotes products that include sugar and why? Likely because she is making millions doing so and she would have to completely recreate her brand. In my opinion, it would make her even more popular to admit, she screwed up. But given the way she’s dug her heels in, I don’t see that happening.

Before YouTube and What to Do

So, I’ll leave that tangent alone, but know who you follow, why you follow them, and have a good idea what you need before you go shopping on YouTube.com

First, a good core foundation is key to fitness – and your knee is not a limiter for doing that. So I’ll include some core exercise videos. It’s a perfect month to be doing that as I’m doing a lot of core exercise education this month.

Second, start moving and developing a habit. Set a schedule, then start moving with videos that are short – walking videos for instance. I’ll link to an example.

Third, but not less important, once you’ve got a habit for a couple weeks, add strength training. You can keep it all on the floor you don’t have to do lunges and squats.

You do however, need a plan. I’ve done some free planning videos live for you during COVID19. I’ll link to in the show notes too.

What’s next?

There you have it, Patricia.

Here’s the danger, a lot of ideas are not helpful. So if you want the simple, already organized week of cardio, core, strength for at home go to the 5 day flip. Get started. If you have a special case, work with an online coach who can help design a program for you as opposed to trying to fit into some existing video or program.

Please leave a rating in iTunes! It really helps!

Visit Flipping 50 on iTunes
Click listen in iTunes
Click ratings and reviews
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!)
Know how much I appreciate you doing this!

Walking Workouts:

Indoor Walking Workout

20-minute walking workout

Core First:

Avoid Back Pain: Stop crunches and situps and do this

Standing Core Exercise

No weights?

Tubing workout (in case you can’t find weights)

Travel workout

Give it to me please!

The 5 Day Flip

Knee-friendly 5 Day Flip

Do you have a question? Leave it below the show link at flippingfifty.com/ground-zero or better yet, share it with me in the new Flipping 50 Insider’s group on Facebook, I love hearing from you! If this episode was helpful please leave a rating in iTunes and then share it with a friend! Surround yourself with a supportive community of women on the same journey.

Flipping 50 Insider’s Community on Facebook

show notes flippingfifty.com/Groundzero

Women in Menopause | Is Your Sleep Making You Tired? Aug 18, 2020

Show notes

For women in menopause, sleep is no joke. We’ve all experienced prom night, pulling an all-nighter in college, or up with a colicky baby. But then you sleep in, the exams are over, and the baby grows up.

And you were not in your 50s. That was your whole life. For women in menopause you’ve got a whole life to run while you’re not sleeping.

My guest in this episode can talk to what so many women in menopause are going through.

You know the staring at the ceiling at 2am, you may know the night sweats, and you know the staying up too late, snoring spouse, getting up too early challenges … did you know there are reasons you may not see feel and hear that short sheet your sleep?

My guest reveals all today.

Sponsor: Flipping 50 Fitness Specialist

My guest

Tara A. Clancy, M.A., is a certified Buteyko breathing specialist and THE ESSENTIAL SLEEP STRATEGIST™.

TARA helps people UNcover and REcover from hidden sleep problems. She is passionate about helping clients solve sleep problems because it is the key to transforming lives. TARA knows because she is a former victim of hidden sleep problems herself!

She is the creator of the O2 TARA GUIDES health series, an outgrowth of her work with specialized practitioners in the fields of sleep medicine and airway health. For her forthcoming book entitled "Is Your Sleep Making You Tired?™," she interviewed many of the world’s leading physicians and practitioners.

Questions we answer in this episode:

When you say, “hidden sleep problems,” what do you mean by that? Our listeners are well aware if they’re suffering from hot flashes or night sweats that that’s a problem. So, we’re not talking about those. Are you talking about sleep apnea? Let’s flesh that out.
A listener might be thinking, with everything going on in the world right now, why would she want to go looking for hidden sleep problems? Why should she make that a priority?
How would a listener find out if she had a hidden sleep problem…where would she start?
If a listener does have a hidden sleep problem, can her doctor help her?
Are there things listeners can do right now that can help?

Connect:

www.o2tara.org

Social:

https://www.linkedin.com/in/o2-tara-clancy-45391b47/

https://business.facebook.com/o2TaraClancy/

https://twitter.com/o2TaraClancy

https://www.instagram.com/o2taraclancy/

Show notes: flippingfifty.com/hidden-sleep-problems

Is Bodyweight Exercise Enough? Exercise Over 50 Aug 14, 2020

Show notes

Are you doing bodyweight exercises because no one has dumbbells? Or you prefer them? Do you wonder if they’re enough? So did the Flipping 50 Insider who wrote today’s question.

At 73 years old is it too late to take bioidentical hormones and what do you think about bodyweight exercises.

Bio-Identical Hormones at Your Age?

At 73 years old I don’t think it’s too late. Many of the functional doctors I speak with will use them their whole lives. Because we’re the first generation of women who might be doing that and who might have the advantage of bioidenticals as opposed to synthetics it might be a wait and see.

I encourage you to listen to a podcast with my friend Dr. Lindsey Berkson who is or was at the time of the recording also 73. Her interview, the second we’ve done together is especially interesting and carries weight for a few reasons. 1) she’s been researching in the area of functional medicine as long as anyone has 2) she has had multiple cancers 3) she is a woman in her 70s taking bioidenticals and swears they’ve saved her life. She’s really re-writing history of the risk of bioidenticals for breast cancer patients.

Age?

For any of you listening who have hesitation about risk and or age and benefit it’s a good conversation-starter for you and she offered a great resource for listeners in that episode.

For me personally, I’m 56, this is the second time I’ve been on them and there’s more permanency to this ride. My feeling is that I’ll be working with my physician, my lifestyle, and results, using testing and tweaking for a very long time to feel 100% me. I think you make the decision to continue or stop all the time. Whether that’s when you refill, when you do a new blood test to check your status, or it’s when you decide to put in on or night – my choice is cream through the skin.

Bodyweight Exercises

As for Bodyweight exercises, I have a love hate relationship. First, I think we should all be able to move and lift our bodies. There’s nothing more powerful than being able to do a pullup. Yes, I said pullup and with body weight exercise that may have been thinking pushups, squats, lunges.

If your goal is to overcome bone and muscle loss you need to reach muscular fatigue with enough stimulus against bone to do so.

The force of the weight plus the pull of the muscle on bone if you’ve had adequate stimulus is bone-density enhancing.

There is however a continuum.

There is also a pandemic. So, I don’t want to leave that out. Right now this could be relative for a couple years, depending on a vaccine or other possible solutions.

I would personally look carefully at using a gym if even for a limited 2x a week visit to use three machines. If I were a gym, I would create an isolated access space for adults over 50 to do this.

Adequate Stimulus

Squats and lunges done with body weight alone, are not enough stimulus for bone density. It’s a step from doing nothing. There’s a place for it. But once you can, doing more will not provide that stimulus. The M.E.S., Minimum Effective Stress is no longer there.

Walking 4 miles a day is not better for bones than walking 2 miles for instance. In fact, if you’re walking or running more you may be at risk for muscle losses if you are not strength training and consuming adequate protein and overall healthful diet.

Most importantly for counteracting the effects of gravity on posture, we need pulling exercises. You need then to do pull ups then if you’re focusing on bodyweight alone. I provide pulling exercises (compared to pushing) at a ratio of 2:1 for my clients and students – whether we’re in a gym or we’re using dumbbells at home. We need to activate muscles that act to help us remain more upright and avoid rounded posture that can happen with age.

Correct Daily Postures

The contemporary lives we live rounding over computers, and cell phones, without for many of us [currently] offsetting that with pulling exercise with enough stimulus could have a lasting negative effect. You don’t want that to happen. We can’t wait until this is over. Plus… you want to look thinner and younger? Improve your posture, girlfriend!

Home Solutions

Whether you tie a tire or a weighted bucket onto a rope and draw it toward you,

You have a rowing machine at home,

You’re able to find or access dumbbells or are lucky enough to have a station, pulling exercises using adequate resistance with minimum risk are the best exercises.

So, bodyweight exercise – bottom line is:

we should be doing them in daily activities of life – gardening or yoga for instance, but we need more stimulus after 50 for bone density. Once you hit a threshold of having done yoga, or walking or lunges with body weight, you don’t gain more benefit by continuing to do that same stimulus.
You want to choose exercises that compliment your daily activities and posture and for your priorities, then go looking for the best way to do that

Please leave a rating in iTunes! It really helps!

Visit Flipping 50 on iTunes
Click listen in iTunes
Click ratings and reviews
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!)
Know how much I appreciate you doing this!

Do you have a question? Leave it below the show link at flippingfifty.com or better yet, share it with me in the new Flipping 50 Insider’s group on Facebook, I love hearing from you! If this episode was helpful please leave a rating in iTunes and then share it with a friend! Surround yourself with a supportive community of women on the same journey.

Mentioned in this episode:

Podcast Re: Bioidenticals with Dr Berkson https://www.flippingfifty.com/hormones-2/

Flipping 50 Insider’s Community on Facebook https://www.facebook.com/groups/flipping50insiders

Show notes: flipping fifty.com/bodyweight

Got Clutter? Want Less Clutter and More Energy and Focus? Aug 11, 2020

Show notes

How does less clutter sound?

Take a glance at your counter, desk, and closet right now. If you would love someone to come in and organize those piles or make it possible to walk into your closet and actually find an outfit out of all those beautiful clothes… you’re in luck.

My Guest

I have with me today the founder of Let’s Ace Your Space, Leanne Pruitt. Since 2017 after running away from a day job she held for 30 years she has become the southern queen of energy by way of organization.

We’re all spending so much more time at home right now. If you’re not just tired of staring at your four walls – and or desktops and closets - but need the mojo and some tips to reorganize them, this is for you.

We are talking about the power of decluttering to free up powerful mental and physical energy to accomplish their goals.

Questions we covered today:

How did you get started doing what you’re doing?
What’s your definition of clutter?
What are the biggest mistakes people can make when they try and clear up their clutter?
What should they do instead?
What one action should people take today to declutter their life?

I’d like to talk about the upcoming Ace Your Space online series.

We’re all living at home a lot more than we might like to, and that environment likely has a big impact on our ability to focus, to make time for exercise, to rest… so this series is timely.The Online Show begins Monday, August 17th and runs through August 31.

Need to Declutter?

Ace Your Space Online Show: Declutter Your Life, Free Your Time, Reclaim Your Energy REGISTER HERE

Follow Leanne on Social Media:

https://www.facebook.com/groups/1686953598009773/

https://www.instagram.com/letsaceyourspace/

Best HIIT Workouts for Women Over 50 Aug 04, 2020

Show notes

What are the best HIIT workouts for women over 50? Lisa B. asked this question inside our Flipping 50 Insider’s Community – I’ll link to the group in the show notes. She asked for recommendations on intervals and so this quick answer is full of a few key things you want to remember if you’re wondering what are the best HIIT workouts for women over 50.

Should You Be Doing HIIT Now?

If you’re not sure you should be doing HIIT, you may want to watch my TEDx talk. I’ll link to that. For hormone balance, HIIT is one of the best things you can do, as long as you’re not already exhausted or dealing with adrenal fatigue.

You’ll get there, but before you choose an exercise like HIIT that definitely will help you use cortisol optimally, you’ve got to have an ample supply of it. Watch the 14-minute TEDx talk (and I’d so appreciate you sharing it) when you can.

No more than 45 minutes a week of intervals. The total interval cycle being both the work and the recovery time. So 10 minutes would be 5 sets of 1:00 work interval and 1:00 recovery, as an example. At 45 minutes a week injury rates seem to skyrocket. The micro-tearing that occurs with high intensity exercise is greater than that of low to moderate exercise. So more isn’t better. This looks like 2 20-25 minute sessions a week or 3 15-minute sessions a week.
Choose your mode thoughtfully. High impact running for speed or for hill or incline training is harder on the body that say swimming intervals or rowing machine intervals. You can create intervals from any mode of exercise. We do it twice a week live right now with the Flipping 50 member’s group with zero equipment and often little to no impact.
Get breathless. If you haven’t earned the desire to stop and catch your breath you haven’t truly done the high intensity intervals or sprint interval training that boosts fat burning and supports hormone balance (mainly cortisol and followed closely by testosterone and growth hormone).
Samples of the best HIIT workouts for women over 50
1. one I’ve shared in a prior post I’ll link to is Sprint Interval Training and a 2019 study featuring post-menopausal women showed it decreased body fat and increased lean muscle tissue. Performed on an exercise bike (or your bike on a trainer- I’ll link to how you do that from a prior blog post too) you warm up and cool down for 8 minutes each, and perform 20 minutes of 8 seconds hard, 12 seconds recovery.
2. Another is a simple 1:00/1:00 work/recovery ratio. If you’re doing a hill workout outdoors, you’ll need twice as long to recover and walk back down. It doesn’t matter if you walk or you run, as long as you get breathless. This one too can be done on a bike. The beauty of bike is less injury risk.

I give you some examples the 5 Day Flip video series –I’ve taken it from random to organized to get results. If you’re not already doing a program that includes intervals and strength training, or if it’s not working for you, this is the perfect start.

What the best HIIT workouts for women over 50 are NOT:

Remember you’re not after “AMRAP” as many reps as possible in a short amount of time. A term made popular by Crossfitters, your form will easily fall apart, putting you at risk for injury. Find modes of exercise and moves that are safe and effective.

There you have it, best HIIT workouts for women over 50.

Please leave a rating in iTunes! It really helps!

Visit Flipping 50 on iTunes
Click listen in iTunes
Click ratings and reviews
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!)
Know how much I appreciate you doing this!

Resources Mentioned in this Podcast:

My TEDX TALK: https://www.flippingfifty.com/TEDx

Sprints for Healthy Body Composition After 50

How to Do Intervals

Home Exercise Equipment

Do you have a question? Leave it below the show link at flippingfifty.com/best-HIIT-workouts or better yet, share it with me in the new Flipping 50 Insider’s group on Facebook, I love hearing from you! If this episode was helpful, please leave a rating in iTunes and then share it with a friend! Surround yourself with a supportive community of women on the same journey.

Flipping 50 Insider’s Community on Facebook

To get the most from this week’s episode, check out today’s show notes at flippingfifty.com/ where you’ll find the juicy free download and resources mentioned on the show. Let’s start flipping 50 together!

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