The Flipping 50 Show

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 not mentioned in the show, you reduce the negative cortisol response that occurs from just too much exercise overall. The hours of exercise you must spend to be effective with split training is significant. The number one reason to use full body weight training Your weight/fat loss potential increases with full body workouts. This is your full body “to fatigue” routine – it’s intense and it increases your heart rate and your muscle fiber stimulation. That requires more recovery. And yet, you’re not “beat up” and overly sore with a full body workout. #2 is time Unless you really have hours to spend in the gym every day, and you want to stand on stage and need to focus on mass building, body part training is not your jam. If you miss a day it’s a problem and your entire schedule is off. It’s harder to build a balanced body or one that has optimal function with body part training.   #3 is function Your body does not work like this. Your body works in integration not in isolation. This is the difference between sculpting, toning, and truly a functioning body. You can spend 45 minutes doing essentially what we did on the floor in the 80’s in the weight room. But you’re not increasing your fitness level in a way that will lend itself to life. With split routine training you focus on the aesthetic of the muscle not so much on the integrated way your body works picking up the dog food, the kids, golfing or gardening. Still in love with a split routine? An upper and lower body split – would still require that you do 4 days a week of strength training but may allow you more emphasis on each. A Possible Compromise You could strength train 3 days a week doing one full body routine, and then have one upper body day and a lower body day. To boost the effectiveness of this for metabolism boosting I would then follow each of those body part days with a specific short intense cardio. Notice I said after the strength. After you do your upper body for instance I would do a 20-minute boxing workout. After a lower body strength training do an interval spinning session on your bike, interval ladder drills, or bursts of run or walking on a hill or incline. That way you don’t miss the bigger metabolism boost from a full body strength workout. However, you will still nearly double your time investment. I often do a short full body workout in 10 minutes if that’s all I have. (20 to be fair with warm up and cool down) I can get a very thorough strength workout in 20 minutes. Doing both strength and cardio – allowing time for a warm up and cool down You can add the interval training or not, looks like this: warm up – 5-10 (longer if you have arthritis or prior injuries) Strength – 10-15 Intervals – 10-15 Cool down – 5-10 There you have it. The answer to your question. If you want support in a progressive program built for women in menopause (and before and after) for optimal metabolism, check out STRONGER I. Doors are open til start April 1. I'm keeping COVID19 offer open as long as doors are open. 

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 and I realize it’s not always a conscious choice after all. You may not know. So read this, realizing I don’t write with pretentious attitude that these all serve you or that you’ll choose them. I do write about my daily health habits to share and open conversation. This may be the first you’ve heard something. It takes us anywhere from one to dozens of times to get a message to adopt new habits ourselves. Maybe for you this is the one time you’ll remember it and choose it. And if you only make a decision about it one way or the other, that too is progress. First This Right now is not the time to throw in the towel. It’s not the time to think you don’t have control or you’re too far behind. You can start today and make a difference in your tomorrow. Invest in your health with habits, time, and yes, your money. The things I’m doing right now are for the most part, things I do most days in ordinary times. There are things I’ve dropped and those I’ve dialed up. Routine and daily health habits that boost your immune system and support your mood and mindset are a must right now. I hear you seeking simplicity and clarity. So you don’t need them all. Choose one or two. Look at your own daily health habits, your schedule, and your energy and intention. Here’s a sneak peek into my day and what I’m using and why. Above all as you read this, I encourage you to open your calendar and create your own daily health habits. Include ones you have now, ones you want to adopt in the future. My Daily Habits: Wake Time I am an admitted early bird. Yet, as my own hormonal changes in this past year accelerated and a sudden move, a loss of support, mold exposure happened I’ve tried to avoid rising quite so early. Compared to you? I may still be an early riser. But 5:30am as opposed to 4am for me feels “late.” I’m letting myself get the rest if I can and I let my body decide. I keep the room dark (an eye mask helps), cool, and quiet. Oddly, the pool right outside my master bedroom “gurgles.” It’s not the ocean but hey, I did dream about a beach vacation last night so that kind of white noise may work for me. The biggest point here is keep your wake time. I have a hard stop wake up, meaning I might get up earlier if I’m awake before, or otherwise I know my wake up will be by 5:30 because (more on that later) I go to bed to get the hours of sleep I need. My Daily Habits: Coffee Time I literally covet this time. This is a deal-breaker in terms of relationships. Anyone or any job or any dog that gets in the way of this quiet time for working on creative projects and ideation, is not going to make the final cut. Morning is my absolute favorite time of the day. I like to wake up early, get a head start, and then get started with others slowly. It’s part of my self care. I know I’m most creative and productive between 5am (or earlier) and 8am compared to any other time all day. And I use it. I’ve written half a dozen books and most of those words came out between 4am and 9am. Coffee has been a habit since my brother and sister-in-law introduced me to it in 1983. Not so ironically, less than two weeks ago I was able to share one of my favorite coffees with them. Here’s 3 ways I’m making this habit more of a daily health habit than just a caffeine fix. Matcha instead of coffee and since I’ve found Pique teas I haven’t used anything else. The realization that too many Matcha products contain heavy metals was scary. I drink it daily and add or it to my smoothies. Anything I do regularly, I make sure is safe since it’s those habits that will determine optimal health. Foursigmatic mushroom coffee I’ll have to admit was a new “thing” for me long after some of my friends had adopted it. But when they reached out and sent me a bundle of yum to try, I fell in love with it and the ritual. I finally “got” the golden latte thing and love that too later in the day. Right now, hot liquids and a soothing “treat” are on my radar. Did you know? Hot liquids that raise core temperature can be support optimal health by boosting immunity. (Exercise, sauna, hot baths can help too.) And the Golden Latte with turmeric offers anti-inflammatory properties too. Bulletproof coffee when I have regular coffee these days it’s Bulletproof. I’m not adding the fat or octane to it right now, though I did when I first converted. But the reason I love it is it’s clean. You know it’s safe. Coffee is one of those items that’s easily got mold in it and most coffee has not been tested. Plus, I shared the stage with Dave Asprey, Bulletproof founder last August and I love what he’s doing for the world. He’s made it his mission to fix things that are broken and increase our awareness, then provide options that are better. Eat Something Small(maybe) I’ve been up for hours so before I exercise, I make sure I’ve got something to take away and distracting feelings of hunger. Many times recently it’s been nuts or seeds. Even if I’m doing interval training. That’s not something you can do unless you’ve trained your body to switch to fat burning instead of sugar/carb burning. The body has a preference for carbs with higher intensity exercise. That means a small snack pre-interval training might be a “hearty” rice cake with a smear of nut butter, or my favorite, a small bowl of roasted sweet potatoes (often in my refrigerator) with a little cinnamon and some sun butter. For longer endurance exercise? I’m leaving that out here because really, none of us needs whatever we might personally call “endurance” length exercise. Sure, exercise, but shorter and more intense and then done is better right now. Shorter low to moderate activity frequently is immune boosting. Boost, not bust right now. Exercise I’m jumping on with our membership right now (open for Covid 19 support enrollment if you need online resources) to do either interval training or live strength training at 9am. So the routine, the accountability, and the scheduled spot offers stability for us all. I also cut the workouts down to make sense of daily health habits for NOW. Less is more and that’s always a mantra at Flipping 50. It’s even truer of duration of exercise now. Shower Right now more than ever it’s important to have a regular schedule. No one is imposing one. You may not have to show up at work for clients or customers. I know some of you listening still are- as am I. In fact, I’m busier with new clients who want virtual training sessions and support from teleconferencing. But no matter what right now, “get ready” as if. Eat My First Meal For me this is a smoothie. People talk about meal-replacements. For me that’s never going to be a commercial drink alone. I add greens, protein, fiber, healthy fat, minimal fruit or other carbs, and there’s no question it’s a meal that keeps me full for hours. I make flavors I love and add toppings to smoothie bowls so I don’t miss texture  - I’m getting it. And I’m not mindlessly sipping it while doing something else. I sit down. I use a spoon. I enjoy it. Then I don’t think about food again for hours. Want to learn more? The Ultimate Smoothie Guide Connect with Others When I first pick up my phone, I’m looking at, in this order: Phone calls from family and friends Text from family and friends My personal groups of friends and colleagues app connections Clients and customers News on COVID 19 Take care of you first. Who serves you, what do you need to feel supported, connected before you can be there for anyone else? I will often walk the dog and be on the phone with my son or my siblings. Last night I was in the sauna talking to a dear friend. Every day make a point of connection with someone in your world important to you. You may be their only connection that day. Even those with other two-leggeds in the house, can feel isolated. You will help you both by reaching out to someone.   Get Informed I limit my news stream to find the daily update. Then I get out and off. This could be an all-day affair. Will it serve you? Change the situation?  Then stay informed and then stay in control of your thoughts and your time. Late Day Movement Whether it’s yoga with you at 4pm PT or it’s a walk or a hike, I move again as a transition into evening. I’ve had a habit since my son was 3 of putting dinner in the oven and either walking the dog around the block or of doing yoga. It was such a “thing” that my son would tell me he was hungry any time of day I would do yoga. Like Pavlov’s dog I guess. Regularly Scheduled Meals Right now your body and mind are seeking consistency among the chaos. So while you may be working at home, and have latitude for meals and you’re next to the kitchen, don’t be tempted to relax your routine. Don’t skip meals (without a plan) and don’t snack unless you’ve got adrenal fatigue and it’s a best fit. If I do feel like I need something, I will have a cup of bone broth (I’ll link to Kettle & Fire for a Flipping 50 discount) I’m trying to eat early in the evening, shortly after our community yoga sessions in fact. Two reasons this is a good idea: Mindfulness will make you eat less food. You do stop sooner. I’m intermittent fasting but I’m up early. So I want at a minimum 12 hours between dinner and the first time I eat or have anything that effects blood sugar in the morning. I also want at least 2-3 hours after my last meal before bed. I don’t eat after that. Period. Since I started that probably a decade ago I’ve slept even better than I had before. Again, for my clients and students with adrenal fatigue this is not what I advise. Magnesium and Vitamin C I have another dose of Vitamin C after dinner when I take my magnesium. You can do glycinate or citrate, depending on whether you need support with regularity (citrate) or not. By dosing Vitamin C throughout the day you can absorb it better without running into issues with lose stools by taking too much at once. Ramp up slowly. I’m taking 3-4000mg of C daily right now. Make sure it’s easily absorbable.  Late Day Heat I will do a 30-minute infrared sauna session. Getting heated from the inside out supports your immune system and natural detox. So I’m back in it regularly again now. I had been for months after mold exposure too. If I don’t do the sauna for some reason I will take a hot bath in Epsom salts and add a little lavender. What goes up must come down. So in addition to the immune boost, this also supports sleep. As your temperature falls again after a hot bath it’s a signal for your body to sleep. About 90 minutes before bed or lights out is the best time. A shower will work but a bath is optimal for relaxation and a way to get sleep-enhancing magnesium in you too. Melatonin About 90 minutes before lights out I’ll also take melatonin. I didn’t used to think I needed it – even when levels were low – because I sleep well! But there’s a tie to low melatonin and breast cancer and also to low immunity. So I’m on it. My bed time is by 9pm. Of course I’m not perfect, last night in fact I waited a little longer. But I sleep so much better on a schedule than off one. No matter what, wake up is the same. Super important to hormone balance. There you have it, my daily health habits. Now. https://www.flippingfifty.com/daily-health-habits STRONGER I is open.. currently registration at a reduced rate for now. If you’d like access to STRONGER I, II, III, and IV and so much more inside the Flipping 50 Café I’ve made arrangements to open this for a short time during Corona. We’re usually open just twice a year and yet I want to provide you with appropriate suitable online programs build for women in midlife even more susceptible to the negative effects of stress. Reach out to us at support@flippingfifty.com for details.

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 she isn't currently able to service her clients.  I brought her on to talk about what it's like not to be working right now, how she's keeping herself busy and in a routine. We also dove into what it may be like for her clients not to have her service now.  Then we really bring it back to what everyone collectively is facing and ways to stay strong and resilient. I encourage you to listen, comment in the show notes at https://www.flippingfifty.com/over-the-fence and share in the conversation.  We've never experienced anything quite like this when the world was going through one unifying thing together. It is a moment in time when we may feel like things are out of control and yet we do have options.  We're told to practice social distancing, yet it's really physical distancing we need. We want and need social connections.  So keep reaching out. Find community online and stay connected with others. Breath deeply.   

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 other ways to support you. Our Flipping 50 members have access to dozens of exercise workouts inside their membership. And I’m also hosting live yoga, short at home cardio, and strength training daily to the Facebook and Instagram, or YouTube channels. We’re At Home Again Back in the 80s Faith Popcorn coined a term “cocooning”.  It was staying inside one’s home, insulated from perceived danger. The trend toward cocooning was predicted to return in the 21st century by other economists and marketing trend experts in 2019. Who knew it would be due to the Corona virus. We saw a similar thing happen after 911. Home entertainment centers grew, Netflix was born, in home wine cellars and use of home saunas have increased. People – you listening  - choose more to exercise at home. We enjoy going out but we enjoy eating food, and in some cases preparing it when it can be simple, fresh and taste delicious. We like knowing it’s good for us. So even in this time of quarantine or semi-quarantine where we are observing social distancing to give hospitals and healthcare professionals a fighting chance, there is an upside. Yes, We're Stressed I will give a nod first to what we all know and not dwell on it. Yes, businesses will be impacted. Some small businesses won’t survive. Others who pivot and can serve will emerge better. Isn’t it true… that sometimes God pushes you in a direction that you wouldn’t have gone yourself? I know you have concerns for your health or your wealth, and your family, as do I. I too wake up in the middle of the night in the past few nights wondering about this moment we’re in with such an unpredictable future. With our cooperation though, with a few short weeks of observing good practices we can together end this. Doing our part in pulling back, minimizing exposure, and connecting with others in safe ways and keeping ourselves healthy is wise. That’s what I want to focus on here. The simple basics that you can do so that if you’re home-bound you have healthy options in terms of both nutrition, exercise, and your sleep support. Boost your Immune System During Corona All of these are intended to boost your immune system and I’m going to start with exercise. First to state the obvious: everything hormone balancing is also immune boosting. You’re here. You’re already doing the right thing. Let this reinforce for you that you do have a strong immune system. If you’ve needed a reason to recommit to good habits, it’s here, girlfriend.  Ways to Boost Your Immune System After 50 with Exercise 1) Exercise in the “just right” Goldilocks range. Duration  - shorter is better, when you increase your duration beyond an hour of anything your immune system – especially during times of emotional stress- is going to take a hit. If you get colds and flu frequently anyway, don’t over do exercise right now. You are more susceptible already. If you’re someone with tons of exposure to others but you never get sick, don’t overlook your exposure. Your immune system is still working potentially to fight off things even as you don’t get sick.  Intensity – yes, reach muscular fatigue with each of your three sets of weights, and get breathless with your intervals Frequency  - two or three times a week with a maximum of 45 minutes of actual intervals (hard and easy), twice a week strength training, as many days as you’re used to of yoga or a bit more if you know you feel best with more In Summary Strength train, do intervals, take short to moderate length walks, practice yoga or stretching if you prefer. Above all, move. Get outdoors and take a walk, a hike, a bike ride. Play with the kids. Breath in fresh air. Don’t sit for hours staring at a social media or news stations. Don’t get sucked into hours of Netflix. Make movement a mandatory part of your day. Remember your focus may not be on calories, or fat burning, or muscle right now. Focus on doing the exercise that boosts your serotonin and reduces your cortisol. That is what will support less stress and boost your immune system. 2) Buy shelf-stable foods you can use just in case. One of the things I’m doing right now is relying on smoothies high in protein with fiber and veggies. Cravings are going to increase due to stress and especially if you’re not sleeping as well. Protein and fiber kill cravings. I fill my smoothies with a serving of either Plant or Paleo protein and add my Fiber Boost product to it. I should say this because someone always asks – Fiber Boost is the name of the product. It’s an easy way to add 5 grams of fiber to my smoothies. I use avocado and nuts or seeds, flax or chia seeds too. The berries also will have a little, but my goal is to have 15 grams at breakfast – combined with about 30 grams of protein, I’m full for hours and not even tempted with distractions as I focus through my morning. Stock up on beans and legumes if you can. Make your own soups or chili rather than buy the canned kind with added sodium or preservatives. Add some of your protein options to the cupboard or the freezer. Bone broth either that you make or purchase will support your gut. Make some meals ahead while you’re spending a little more time at home. Eat Fresh And then, focus on the fresh produce and make it your staple. Avoid the temptation to go to your comfort junk food. Chips and popcorn are not your friend here. Foods too can change your mood. Sadly the instant gratification that some of those junk foods give are very short lived and the half-life of negative effects lasts for more than a day. You can treat yourself. I’m going to put some of my favorite smoothie recipes in the show notes. In the guides I’ve got chunky monkey for you chocolate lovers, orange Julius without the sugar for you citrus fans.  3) Prioritize your sleep and rest. Always a priority in the After 50 Fitness Formula for Women, right now this is about reducing any stress. It may be tempting to watch movies, and hopefully not the news at night. Shut those screens down 90 minutes before bed. The sleep you need will help you cope with stress better. It will give your body the best possible fighting chance to continue to support your exercise goals and now, keep your immune system strong. Pick up a book instead of screen. Eat a few carbohydrates – the good kind like sweet potatoes, quinoa, brown rice or beans at dinner – they help you create serotonin which helps calm you and put you into a relaxed state ready for sleep. Thousands of women who’ve gone through my 28-Day Kickstart now also report that just that change boosted their mood, helped them be more regular –because that’s where most of your fiber is in your starchy carbs, and helps them sleep better. You just want the right kinds- resistant starches. So don’t confuse broccoli and carrots as carbs. They have a few but the type we’re in need of for sleep and serotonin are those I mentioned and they are resistant starches – resistant to spikes in blood sugar and therefore fat storage. Good news, right? They’ll also help you feel more like exercising. If you have energy you feel like moving. 4) Breath deeply.   Do this before you exercise. Do it before you eat every meal. Do it before you go to sleep. Do it in traffic if you are out there driving. Do it when someone else’s response feels nuts to you. Take 3 deep breaths. Close your eyes if you want to. Each time you exhale fully feel your shoulders fall away from your ears. Feel the muscles around your eyes and your mouth relax. Relax the muscles in your jaw. Take 3 more deep breaths. With each deep breath in and out this time think of something you are truly grateful for right now. Feel your heart swell as you not only think about it, but experience the gratitude. Take 3 more deep breaths. This time focus on three people you love - one with each breath. Take 3 more deep breaths. Imagine a moment in your life that made you laugh out loud with each breath. Is there a story that makes you smile every time you tell it? Is it a story that wasn’t so funny at the time but has been ever since?  That moves you into parasympathetic response. When you’re there you can create more stomach acid to digest your food better. You can respond from a place of calm even with things going on around you out of your control. When you can decrease your stress level by small bits regularly like this you reduce cortisol and its damaging effects. Just by breathing. Just Breath or Move You of course can combine this with yoga or other movement. You can talk through it with your family. How fun would it be to communicate with them and learn what they thought about? Even in this social distancing moment we’re in you can stay connected to others. Let me know if this was helpful. Let me know how else I can support you. Reach out to me at debra@flippingfifty.com My STRONGER I program is open for enrollment. If you don’t have a strength training program in place, one designed for women before during or after menopause, you can learn more at flippingfifty.com/getstronger and it is 50% off for you all week. It begins April 1. If this was helpful, please share it with a friend. We all need a little support and simple tricks right now. Be well, friends. Flippingfifty.com/better-immune-system

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 need to experiment.   Should you eat or fast? It’s unique to you. If you can exercise, you’re high energy, the perceived exertion is not higher when you haven’t eaten, then by all means, you can fast. But if you feel weak, feel like your usual speed or weight is more than you can do when you don’t eat, then you will benefit from a better workout if you eat.   That way you feel will translate for you into either optimizing or sabotaging your results and potentially your blood sugar. No one can make the choice whether to eat or fast for you. If you feel as if you need to eat following this rule will help you: Before High intensity – carbs are what your body will prefer. Before low intensity endurance (think long hikes or rides)– fat or protein will be okay especially if you’re training your body to burn fat. Flippingfifty.com/Eat or Fast before exercise  

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 to optimize training programs for the active population as well as high level, Olympic-caliber athletes. She's here to talk specifically about the core: what is core, how it works and when. She will explain the three cornerstones of core training and address the questions regarding the everpresent flat belly chase. She will address the (non) effectiveness of popular core exercises and talk about better ones. Her unique method focuses on mobility assessment, which is the holy grail of clues for injury prevention and physical self care. Questions we answer in this episode: Let’s start at the beginning. What is core? If you had to say based on popular culture – from gyms to YouTube to core classes – what’s the least effective popular core exercises that gives you the most concern? What’s your opinion of sit-ups and crunches? What’s your opinion of planks as a primary core exercise? What’s the fast track to better planks? What popular core exercises should listeners be doing? What’s the risk of injury in doing poor exercises, or good exercises poorly? What is core initiation? What is core endurance? What is core strength? Connect: Facebook: https://www.facebook.com/bodywiseboulder/ Instagram: https://www.instagram.com/bodywisept/ Linkedin: https://www.linkedin.com/company/bodywise-physical-therapy-colorado/ Show notes for three core exercise videos: Flippingfifty.com/good-core Resources you might also like: https://www.Flippingfifty.com/core-challenge Interview with Dr. Stuart McGill      

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 muscles to stabilize. Avoid cues (and instructors that use them) that suggest you draw your navel to your spine, and suck your belly in, or hollow. No.  1) in a way that has an optimal risk: reward ratio 2) mimicking what the core does as primary function 3) less core isolation and more core integration – as in focusing on it while doing strength and cardio work 4) with variety of moves 5) Longer to shorter holds and more challenging to less challenging so you can maintain good form For now, link to my core challenge- dozens of exercises you can do to add variety to your routine. Come back and learn more about the best way to do core exercise after 50 next week.  In a full length episode of Flipping 50 show next week I'll be sharing an interview with physical therapist Martina Young from Boulder, CO. I frequently talk about core because it is such a commonly asked question.  That episode about the best way to do core exercise after 50 will link to three video demonstrations that upgrade your core options. 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!    

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 trends then is for profit optimization by fitness agencies. Please note that last statement!! This survey is not intended to provide end-users, participants, with suggestions or confirm they’re using the right programs. This survey is about “perceived positive effect on the industry.” This survey is for the fitness professional and health club industry. It is not intended to be a suggestion for participation. It is not a top 10 of best exercise modalities. Though it is often misconstrued as that. In fact, results were reported by US News, in an article ending with “Which trend should you choose?” This survey has been helpful in identifying trends vs fads. Fad: being a fashion taken up with great enthusiasm for a brief period And a trend: a general development or change in a situation or in a way that people are behaving. A trend then, has sticking power. Those items that make the top 20 list repeatedly and specifically the top 10 have the most sticking power. Keep in mind that can be for many reasons and can benefit all involved. While some may enjoy wild participation by numbers but not long term results. Nothing here speaks to optimal results, or to injury rates. Just be mindful as you listen or read. At least 3000 fitness professionals all over the world were surveyed about 2020 fitness trends. Respondents’ demographics including years of experience, occupation, income are revealed as part of the results. There is a wide variety of occupations at a variety of agencies included: personal trainer, fitness gym owner, university professor, clinical physiologist, registered dietitian. Most were recruited from within the American College of Sports Medicine certified pros, social media followers, and summit attendees. 1 Wearable technology  This trend has held this spot since 2016. It’s a $95 billion industry. If you’ve got a Fit Bit, an Apple watch or a Garmin you’re contributing to this one. We seem to love our technology. I’m all for tracking, in fact if it’s “lacking the tracking” it probably won’t stick. But what is still illusive is whether or not you’re tracking the things that matter and if your tech tool is accurate. Best to track? Body composition. Hands down if you’re only tracking weight you’re missing the importance of this health and longevity factor. That said, it’s not a wearable, yet. Tracking sleep, and heart rate, especially if you have done a test to know where it should be during exercise (math equations don’t cut it) is valuable information.  You do have control over quality and quantity of sleep. Click here for more. 2 High-Intensity interval training (HIIT) HIIT was #1 in 2014 and 2018, #3 in 2016 and 2017 top 5 between 2014 and 2020. Despite warnings about increased injury rates that have coincided with the popularity of high-intensity interval training this one is still a top trend.  Fast twitch-focused intervals ARE important for adults 50+. Fast twitch fibers are lost twice as fast as slow. You don't want to lose this direct connection to metabolism and reaction skills that will prevent falls and keep you safely active.    3 Group training in 2020 Fitness Trends Group training is defined as more than 5 participants. It made the top 20 list first in 2017, then jumped to #2 in 2018 and 2019.  Is it popular because of the group training push by trainers and gyms for monetizing space and money or by increased results and benefit? Or because certainly there are socialization benefits in gathering people of like-minded goals together. 4 Training with free weights This trend debuts at #4 in 2020 as a unique category by itself. Free weight training is nothing new. Yet, survey administrators thought it deserved a unique category potentially because the free weight space in gyms today compared to 10 years ago reveals a more equalitarian use across ages and genders. This? Is a girl's best friend at any age. Lift. Love. Do Life. Check the next STRONGER program.  5 Personal training This category includes trainers online, at health clubs, home, and worksites. It’s been a top 10 trend since 2006 when the survey first published. 6 Exercise is Medicine This is up in 2020 from 7, 12, and 10 in recent past years. This trademarked term is the project of the American Medical Association and The American College of Sports Medicine. Activity assessments and integrated treatment recommendations are given as part of every patient visit and referring patients to exercise professionals. 7 Body weight training Body weight training only became popular in the last few years (since 2013) but has been in the top 10 five times. Body weight-only makes it inexpensive and convenient. There are a limited number of exercises without potential exercise injury to joints. It’s limited for older adults for whom pull-ups, dips, and ability to do plyometrics and push ups may be prohibited by prior injury. 8 Fitness programs for older adults Acknowledging that older adults live longer, work longer, and have more discretionary income, this category has emerged. My question – and suggestion for you – is to question whether it is a “label”? or is it a program based on ability? Is it based on science? Or is it based on age and segmenting?  Another question to ask is if it is a program that suits your ability? That's much more important than limiting your potential or exceeding what you should do right now. Does it match your now goals AND your later goals? 9 Health/wellness coaching   Health coaches both work independently, for doctors, and double as trainers or other allied health professions. Health coaches don’t diagnose but can help you plan the actions, hold you accountable, problem solve around obstacles, and suggest next tests or support your allied health professionals recommendations as well as give you suggested questions to ask your practitioner. 10 Employing certified fitness professionals National Commission for Certifying Agencies (NCCA) allows employers easy access to certification validation of their employees. One thing missing still even with an accreditation is the quality control of continuing education. A trainer has to have to continuing education to renew – usually every two years. A trainer certified as a Medical Exercise Specialist for instance, would not have to prove continuing education that included cancer, fibromyalgia, hormones, women … or the specific demographic they’re working with. A trainer can take anything from courses designed to teach them how to use a TRX, or 10 medicine ball exercises, that may be totally unrelated to their job. There still is no governing body. It’s up to you. 11 Exercise for weight loss Programs have always existed using the label implying weight loss. What you want and need to question is... is this designed for me? A woman in this phase of life, based on research about a women in this phase of life? With proven success?  You are not a math problem. Some programs promising weight loss are based on a caloric deficit alone. Without food and exercise adaptations that support hormone balance you could end up with the opposite intended results.  12 Functional fitness training This is a buzz term by fitness professionals. It's odd. Shouldn't all exercise be functional? Don't get sold on a system of "functional exercise" if it doesn't match your goals. Your trainer should be able to match your GOALS to the exercise protocol, the sets, reps, weight, and progression of your program. THAT is functional and always has been.  13 Outdoor activities Forest bathing is alive and well for stress reduction. From light exercise to extreme adventures, the outdoors awaits. Retreats with outdoor focus are an appealing motivator!  14 Yoga Most definitely a strong player, remember there are many "limbs" of yoga. There is an option you may like even if you've not found it. You can however, also practice in minutes so don't stress about another 45 minute or 90 minute class. Regular and consistent benefits come from regular and consistent yoga, there's no minimum time required.  15 Licensure for fitness pros This conversation has been on the table for between 10 and 15 years at this point. It’s not something that is going to happen in the near future. There are a lot of gaps in the fitness industry that make this a challenging switch, from the many current certificates, certifications, and range of pay, and means of compensation. Though the standard of service might improve, this also might hinder the ability of training to cater to the needs of the customer and eliminate low budget options that may be better than nothing. 16 Lifestyle medicine  This item debuts on this survey as the practice of helping individuals adopt healthy behaviors. First need is to identify them (improving diet, increasing physical activity to the right extent, while tobacco and alcohol use are much more clear – others are no longer so). 17 Circuit training This staple has been around for years and will stay. The question for you to ask is combining strength and cardio in a circuit as effective for metabolism? The answer? No. You may burn more calories during the workout, but permanent changes in metabolism don't appear as positive. Circuit your strength, circuit your cardio or intervals, but optimize those workouts rather than mix them up the majority of the time. 18 Worksite health promotion and well-being programs You spend a lot of your waking hours at work. Like schools should actively be promoting health for children if your work supports a healthy lifestyle, even encourages it, so much the better.  19 Outcome measurements It’s absolutely bizarre to me that this is not a part of every single trend item listed and the reason it was selected. Should anything appear here that is not measured? That should bring you back to the question about this survey. Is it a survey of how clubs, gyms, and trainers make the most money from the most popular programs, perhaps marketed with the best images and words? Or of the trainers’ preference for workouts themselves? Is there proof of science behind the trends that should fuel whether or not it’s for you? 20 Children and exercise And that’s it. That’s all 20 of the trends that made it this year and how they ranked. We clearly need more for children and exercise if we hope to raise healthier adults and overcome the childhood obesity epidemic happening. However, it’s not potentially as simple as exercise options for children. We need parent awareness of nutrition choices and lifestyle habits related to electronics and ways to get entire families moving together. Your thoughts? I’d love to hear (read) them! References: ACSM survey results US News article

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 don't reach fatigue.  Lifting weights without reaching fatigue will fail you in the worst way. Without adequate stimulus the muscle doesn't respond in a positive way by getting stronger or gaining endurance. You won't recruit more fibers to create the improvements you're looking for.  To fatigue shouldn't be confused with exhausting exercise or simply being tired at the end of a workout. It refers to the need for muscular fatigue at the end of each set. Once you've had an adequate rest period - usually 1-3 minutes you should be fine, in fact you don't have to be sore to  know you had a good exercise session. You do however, need to struggle to do one more repetition with good form at the end of each set.  After 50 this is more crucial than before. Mistakenly, many people- trainers included - will back off and do too light a weight to reach fatigue.  You can get to fatigue with more reps of a light weight or fewer reps of a heavy weight. Just find it! Then refuel with adequate protein (like a shake made with Flipping 50 protein). You want about 30 grams 1-2 hours after a challenging workout.  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! Looking for more information on how to exercise, recover, integrate your rest, sleep and eating to naturally support hormone balance? Click here.  Fitness pro or trainer? Click here for details about the Flipping 50 Fitness Specialist. 

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 most profound thing I took away from meeting you. You’re very comfortable in your own skin, you walk your talk, and you love share information that will help others. Questions we cover in this episode: What is EMF? Why did you take this on as a topic worthy of a book – not a small or short project? How is EMF damage showing up? How do you address your EMF exposure? What are signs of damage that we may not even recognize as EMF-related? Are most doctors recognizing the difference between EMF caused issues and other causes? What are some of the worst ways we get EMF exposure- that we can control or reduce? Who is the generation most at risk right now? For this group of fitness oriented listeners- what about wearable technology and cardiovascular equipment with TVs and internet? It’s not uncommon to go out wearing a Watch with a heart rate chest strap, GPS, carrying a cell phone and listening to music with ear buds. What are we doing to ourselves? For Flipping 50 listeners specifically I asked about:  sleep, melatonin Intestinal barrier – leaky gut Acceleration of aging – damage to cells Use speaker if possible on cell phone Don’t carry your cell phone on your body Earbuds vs phone itself? Visit EMF.mercola.com for free bonus (chapter 7) Resources: Fat for Fuel (book) Faraday bag- lined bag so signals can’t get out