More Simple Strategies for Effective Short Workouts in Menopause
Release Date: 04/11/2025
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The Flipping 50 Show
Let’s unpack something most midlife women are totally missing – protein for Menopause Hormone Support. Are you feeling moody, low-energy, or constantly craving carbs in midlife? It might not just be your hormones—it could be your protein intake… and its effect on your hormones. In today’s episode, know how protein connects hormones and why your daily meals might be the hormonal tune-up you didn’t know you needed. Cortisol & Protein: The Stress-Balance Dance Cortisol levels increase in response to low blood sugar or stress, which are common when meals are high-carb and...
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The Flipping 50 Show
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The 3 Tests You Should Do Before Considering BHRT
The Flipping 50 Show
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Smart Movement for Aging Better with Lara Heimann
The Flipping 50 Show
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How to Have and Still Thrive with Autoimmunity in Menopause
The Flipping 50 Show
In this episode, we answer the questions you might have about common and lesser-known autoimmune diseases: whether you are more prone during menopause, how hormonal changes may impact autoimmunity, some of the easiest lifestyle changes you can implement starting today, and perhaps most importantly that you are not alone. My guest today will share his unique experience with both arthritis and something I’ve dealt with in clients, spondyloarthritis. As a physician and a patient of arthritis, he has a very unique perspective on autoimmunity in menopause. My Guest: Dr. Micah Yu is...
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Is Your Liver Preventing Muscle Growth in Menopause?
The Flipping 50 Show
To support muscle growth in menopause, you need to understand the critical role of liver health. If you’re struggling with muscle loss and fat gain, your liver is an essential player in the game. Stick with me as we uncover actionable strategies for boosting liver health and achieving muscle growth in menopause and beyond during this moment in time post pandemic. My Guest: Sara Banta is a certified Dietary Supplement Professional, member of the National Association of Nutritional Professionals, and founder of Accelerated Health Products, recognized as the Most...
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The Flipping 50 Show
Do you have breast implants? Have you thought about getting them or do you know others with them? The conversation about breast implants' impact on health is a real one for a lot of women. We get into all the cases: You have implants and feel fine You have implants and are feeling symptoms you have just chalked up to menopause Whether for yourself, or to share with a friend or daughter, this one doesn’t end with breast implants. It only starts there. Stay all the way to the end for the no-cut facelift details! My Guest: Dr. Robert Whitfield, MD is...
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The Flipping 50 Show
Do you wonder “Is this perimenopause?” Do you wonder what it looks and feels like? Get information on how to adjust and alter your exercise when you are. My Guest: Abby Chitty, a single mom with 5 kids between 15 and 24. She owns her own business as a realtor. We met on Instagram and I invited her to be a guest in this unique episode where we’re doing a coaching call and you get to listen over the fence. Questions We Answer in This Episode: [00:05:15] What does perimenopause look like for asymptomatic women over 50? [00:20:00] What changes do we need to make to our...
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The Flipping 50 Show
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Whole Body Vibration for Menopause
The Flipping 50 Show
Whole Body Vibration for menopause is revolutionizing fitness, boosting bone density, flexibility, and recovery — all essential for thriving through midlife and beyond.. This science-backed solution supports strength, balance, and energy. Get ready to explore how Whole Body Vibration for menopause can elevate your wellness routine and redefine what’s possible at any age. My Guest: Scott Hopson, co-founder of Pivotal Coaching, is a global leader in fitness and performance education. With over 25 years of expertise, Scott leverages Whole Body Vibration through Power Plate to optimize...
info_outlineHere are more tips for effective short workouts in menopause. I know some of you listeners are addicted to your arm work. Yet, who has time?
Well, what if I could give you arm work that works… without the extra 20 minutes?
In a recent short strength training strategies episode I said I would share how I sneak in ancillary exercises (for arms or shoulders) for effective short workouts in menopause.
If you’re in post menopause, the set of stimulus you need is higher than PRE or perimenopause. You're juggling the need for volume to get the testosterone and growth hormone stimulus with the need to avoid the adrenal and cortisol stress that you could cause!!
Triceps
Choose 5 or 6 triceps exercises and do them in rapid succession. For instance, overhead press, tricep dips, skull crushers, press downs with short and long levers and a rope overhead press from the cable.
Biceps
I might do 3 sets, the first with 6 sets to fatigue, then a set of 12 to fatigue and last a set of 25 to fatigue. I don’t rest between those either and I often will do a different exercise or a variation of grips. I’ll do a palm up, a palm in neutral and a long lever bicep exercise as an example.
Shoulders
Choose 3-4 shoulder exercises in succession. If I’m including an overhead press I’ll begin with it. Then I’ll do each reverse fly, front raise and lateral raise.
Choose fewer bicep curls than triceps press. That’s because we use biceps to carry and hold things. I don’t do overhead presses frequently.
Our newest 12-week program for our members is really advanced. It’s going to shorten all workouts, still provide the sets and stimulus we want and yet, you’ve been warned, it’s not going to feel easy when you’re in it.
Get Stronger, Leaner, Better Effective Short Workouts in Menopause!
Other Episodes You Might Like:
- Previous Episode - What’s Better Running or Walking for Midlife Fat Loss (and why)
- Next Episode - Whole Body Vibration for Menopause
- More Like This - 3 Short Strength Training Session Strategies for Women in Menopause
Resources:
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Join the Flipping 50 Menopause Fitness Specialist for a hormone-balancing exercise expert program.