The Flipping 50 Show
The podcast for those approaching 50, 50 and over 50 who want to change the way we age. Fitness, wellness, and health research put into practical tips you can use today. You still got it girl!
info_outline Protein Needs of Older Adults | How Much and When 10/16/2020
Protein Needs of Older Adults | How Much and When Muscle protein synthesis declines with age, resistance training and increased protein intake are both ways to compensate/improve that, what are your recommendations for workout and post meal timing? That and more in this episode.
info_outline How Do You Stack Up Against Fitness Statistics Right Now? 10/13/2020
How Do You Stack Up Against Fitness Statistics Right Now? Fitness statistics right now are a little grim for gyms. How does your activity stack up compared to others though?
info_outline Trust Again for Your Best Weight, Work, Love and Life 10/06/2020
Trust Again for Your Best Weight, Work, Love and Life What if it’s not the cookies, the calories, or the exercise you’re not doing. What if it’s something under all of it that keeps you from having relationships that support you so you can take next steps?
info_outline Has Life Coaching Got Answers to Questions You’re Not Asking? 09/30/2020
Has Life Coaching Got Answers to Questions You’re Not Asking? Has life coaching got answers for you? What's the question you'd like the answer to?
info_outline Why a Calorie Deficit is Not the Answer | Women Over 50 09/29/2020
Why a Calorie Deficit is Not the Answer | Women Over 50 What's the calorie deficit myth? Been led to believe a calorie is a calorie? And it's oh, so hard to lose that lesson from decades ago? Yet, you have all the evidence it's not working?
info_outline I have Osteopenia and Osteoarthritis: How Do I Exercise My Lower Body? 09/28/2020
I have Osteopenia and Osteoarthritis: How Do I Exercise My Lower Body? How do you juggle competing needs in your exercise program?
info_outline I NEVER CHEAT and I Can’t Lose Weight 09/27/2020
I NEVER CHEAT and I Can’t Lose Weight Please help!!!! I am so frustrated! I am 59 years old, several years post-menopausal. I had been sedentary for several years and ended up gaining weight. I had always been average weight...not real thin, and a little prone to putting on pounds if I didn't "watch it..."
info_outline Beyond Calcium: Nutrition and Supplements for Osteoporosis 09/22/2020
Beyond Calcium: Nutrition and Supplements for Osteoporosis During menopause your loss of bone accelerates at an alarming 3-5% from a steady 1-3% unless there has been adequate weight training stimulus occurring since age 30. Women in menopause and beyond can’t wait to lift weight.
info_outline Easy Ways to Boost Metabolism, Skin, & Recover from Exercise 09/18/2020
Easy Ways to Boost Metabolism, Skin, & Recover from Exercise What if I told you, you might be ignoring easy ways to boost metabolism? Improve your skin? Improve your recovery from exercise? It's the guilty pleasure I'm so glad I invested in 2 years ago.
info_outline Creating an Amazing Life After 40? Your GPS is Here 09/15/2020
Creating an Amazing Life After 40? Your GPS is Here Why is your life and legacy after 40 so important to my guest on this episode? And what might be holding you back from reaching your potential? Inside this episode.
info_outline Tell Your Story and Find Your Purpose 09/10/2020
Tell Your Story and Find Your Purpose If you have ever been told you have to tell your story to succeed and then wondered how to do it, wonder no more. Devorah Spilman will take you within to find and tell your story and to access your soul’s calling.
info_outline Create a Menopause Workout Plan for Guaranteed Success 09/08/2020
Create a Menopause Workout Plan for Guaranteed Success Got a workout plan for your fall success? This year, let’s face it we’ve all been regrouping, pivoting, and course-correcting. Has your workout been a stable presence? My promise in the title may sound big. Yet, if you have a plan you can assess it, adjust it, and keep improving. Without a plan you’re not moving forward with any predictability.
info_outline What Causes a Bloated Belly and What Can You Do About It? 09/04/2020
What Causes a Bloated Belly and What Can You Do About It? 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? The bloated belly whisperer is in the house.
info_outline Belly Bloating Solutions without Supplements, Fasting, or Exercise 08/31/2020
Belly Bloating Solutions without Supplements, Fasting, or Exercise 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.
info_outline How Do I Strength Train with Osteoporosis and Osteoarthritis? 08/30/2020
How Do I Strength Train with Osteoporosis and Osteoarthritis? Terry asks, is weight training appropriate for those who have osteoporosis and osteoarthritis?
info_outline Brain Health Over 50 | Stress, Sleep, and Mood During the Pandemic 08/25/2020
Brain Health Over 50 | Stress, Sleep, and Mood During the Pandemic 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.
info_outline Starting from Ground Zero? Here’s How to Start Your Over 50 Exercise 08/21/2020
Starting from Ground Zero? Here’s How to Start Your Over 50 Exercise 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!
info_outline Women in Menopause | Is Your Sleep Making You Tired? 08/18/2020
Women in Menopause | Is Your Sleep Making You Tired? This episode may uncover hidden reasons you're not sleeping that have nothing to do with hot flashes and night sweats. Special guest is here to share a little about her upcoming book.
info_outline Got Clutter? Want Less Clutter and More Energy and Focus? 08/11/2020
Got Clutter? Want Less Clutter and More Energy and Focus? 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.
info_outline Best HIIT Workouts for Women Over 50 08/04/2020
Best HIIT Workouts for Women Over 50 What are the best HIIT workouts for women over 50 Recommendations for intervals in this short episode full of a few key things you want to remember if you’re wondering what are the best HIIT workouts for women over 50.
info_outline Why Pilates Benefits May Appeal & Seduce You After 50 07/28/2020
Why Pilates Benefits May Appeal & Seduce You After 50 What Pilates benefits do you love most? New to Pilates? Or a veteran? You’ll enjoy this episode with a lawyer turned Pilates instructor turned podcaster. It’s not the typical career path but you’ll appreciate the journey. Especially if you’re at a crossroads in your own career or life. Tune in for this one.
info_outline Losing the 80’s Eat Less, Exercise More Myth | Women Over 50 07/26/2020
Losing the 80’s Eat Less, Exercise More Myth | Women Over 50 The other question I have is what would a typical workout schedule look like? Including 2 strength training work outs and at least 2 intervals? What do I do on the other days? And how intense should those other exercise sessions be?
info_outline Intermittent fasting and exercise & eating window | Women Over 50 07/24/2020
Intermittent fasting and exercise & eating window | Women Over 50 The 16:8 she’s referring to is 16 hours of fasting and an 8-hour eating window. For example, you could eat dinner by 6pm and eat breakfast at 10am. What I’ve been doing is eating closer to 11am and having dinner around 5 on most days, that’s not always possible.
info_outline Do You Need a Doctor, or a Better After 50 Exercise Routine? 07/22/2020
Do You Need a Doctor, or a Better After 50 Exercise Routine? Is your after 50 exercise routine working for you? A new study in the Menopause Journal confirms it. The more physical activity you do, the better you feel during menopause. An earlier study published in April confirmed the relationship. This one confirmed there’s a threshold where you’re really supported. You probably didn’t need a study to tell you this. If you’re already active you know it. Did you know how much? And that low-to-moderate may not cut it? After 50 Exercise Routine Starting Point If you’re not active, the knowledge alone is not enough, is it? The question for you is… how do I stay with it? Long enough to feel better? The study also clearly showed two other interesting points: Depressive symptoms increased in postmenopause compared to perimenopause. The Facts About an Optimal After 50 Exercise Routine Menopausal women with medium Physical Activity (PA) scored higher on life satisfaction than women with low levels of PA. Even in the presence of depressive symptoms, life satisfaction scores were not affected. However, with adequate Physical Activity life satisfaction scores increased. The take-away? Don’t wait to feel better to exercise. The exercise will make you feel better. As you feel better, you will gradually increase your level of exercise. Depressive symptoms respond better to exercise than to cognitive or prescriptions (that come with negative side effects). Exercise is Medicine When you’re in the moment of depression or the grips of anxiety it is pushing the base of a snowman uphill in sticky snow. (Iowa girl analogy) Still, applying principles of an effective after 50 exercise routine will work if you add a little more insurance. Namely, these two things: Don’t do it alone Know that with medicine or without you’ll still have obstacles: expect them so you’re able to say, “I saw you coming” and have a plan that keeps you on track – call a friend, report to your coach after the walk/workout you’ve got in your plan that day. Telling someone is level two. Having an accountability call to report it is level 3, hitting the home run. Want support with your after 50 exercise routine? Join the 5 Day Flip (and there’s a knee-friendly version if that’s a better option for you). References: Resources: Flipping 50 Other Episodes you may enjoy: show notes: flippingfifty.com/exercise-routine
info_outline Build on Your Strengths | Women Over 50 Live Coaching 07/21/2020
Build on Your Strengths | Women Over 50 Live Coaching What if you build up your strengths instead of focusing on your weaknesses? It's not a new concept. Yet, limiting beliefs added to a focus on our weaknesses compound the negative feedback loop you have about them.
info_outline Hormone Balancing Exercise Research | Lessons learned in 8 years 07/14/2020
Hormone Balancing Exercise Research | Lessons learned in 8 years Hormone balancing exercise has consumed me for 8 years. The 29 before that I was laying a foundation and didn’t even realize it. One of my top values is learning and another teaching. It’s been a privilege and pleasure to learn and teach so much to help so many. Today I’m reading to you from You Still Got It, Girl! I look forward to years more with you!
info_outline Is My Coffee Habit Making Me Fat? | Women in Menopause 07/12/2020
Is My Coffee Habit Making Me Fat? | Women in Menopause Do you have a coffee habit? Love it and don’t really want to give it up? Out of control a coffee habit could elevate your cortisol. Cortisol and insulin can combine forces for belly fat deposit.