The Flipping 50 Show

Join me as I read from the You Still Got It, Girl! The After 50 Fitness Formula for Women. From preface, to forward and introduction I share words of Dr. Pamela Peeke, PEW scholar and my own for you to enjoy, share, and get inspired about a new direction for yourself right now.  The book, and the course (which I shamelessly tease- and offer you special incentive to get in on using code: 50fitness) are both based on 7 key areas that integrated will get you optimal results in natural hormone balance and aging loving every step.  In this episode you'll get a glimpse of why I wrote this book, and how the research I'd done for decades then dove deep into for two years even became a book. You'll hear how I had to rely on my own village to get through some tough times.  You'll hear how I share science... with humor so it matters and you remember it. Science is oh, so important but without an emotional tie to it we just have more facts to stuff inside our overwhelmed minds.  After 50 fitness changes. Not because you're delicate or broken. You won't hear me say or get my support on taking it easy because you're 50 or 60 or 70 or any number you choose.  Things do change. But your capacity for hard work or play does not. Unless you spend too much time telling yourself that as you rock in a chair I propose is best used for kindling.  After 50 fitness is exciting. You can be in charge of your future health and avoid disease with the use of fitness, and food, as medicine.  After 50 fitness is simply then, about getting the dose frequency and timing right. Some people are allergic to some medications. You aren't allergic to exercise, but you may respond to some better than others.  Please share your personal experience with fitness after 50 in the comments. I love to hear from you!  For additional support, use code: 50fitness to enjoy my gift of 15% off the After 50 Fitness Formula for Women course.   [expires 11:59pm MST Feb 28, 2019] not combinable with other offers The show notes are available at https://www.flippingfifty.com/youstillgotitgirl 

Are You Ready to Reset Your Hormones Naturally Using Essential Oils?  Gimmicky diets, dangerous supplements, juice fasts, extreme boot camps… are you done, yet?  How do other women seemingly have energy, and the body, while you struggle? My guest on this episode has some natural - not crazy - solutions you can pair with your Flipping 50 foundation of “eat more, exercise less” that will help. While some of those options I mentioned stink! Her solutions are sweet and you’ll love them! Dr. Mariza Snyder is a functional practitioner, the author of six books including the bestselling The Smart Mom’s Guide to Essential Oilsand The DASH Diet Cookbook. Dr. Mariza's newest book focuses on balancing hormones with the power of essential oils, it's called: The Essential Oils Hormone Solution. For the past ten years, she has lectured at wellness centers, conferences, and corporations on hormone health, essential oils, nutrition, and detoxification. She has been featured on Dr. Oz, Fox News Health, MindBodyGreen and many publications. Dr. Mariza is also the host of the Essentially You Podcast, designed to empower women to become the CEO of their health. Her website, drmariza.com, is a go-to resource for women's hormone tips, including essential oils recipes and remedies.  Questions we cover in this episode: What is the most typical hormonal imbalance that causes us to hold onto stubborn weight, or have weight resistance? What other hormones play a role in stubborn weight issues? How do you “reset” your hormones, or jump-start your metabolism? And how do essential oils play a role? (And who doesn’t love the fact there are no burpees involved!) “We forget the power of food” How do we get those misfiring hormones back on track? What is your favorite go-to essential oils recipe for sugar cravings often triggered by fatigue and stress? “It’s not life’s circumstances that throw you into a tailspin. It’s how you respond.” You have a new book coming out, how does it play into this conversation? Learn to rewire your reactions in seconds during this episode!! Get in rest and digest mode instead of stranger danger!  “Can you be running late, have an assignment due, or get feisty text message and remain calm.”  Learn a blend for relaxing as well as an essential oil blend to kill cravings by listening! Get your pen ready! or skip the pen and... GET THE BRAND NEW BOOK!  It's your ultimate essential oils recipe book! If you love essential oils as much as other Flipping 50 community members you're going to love this resource! (such a great gift too!) Connect: FB: https://www.facebook.com/drmarizasnyder/ Twitter: drmariza Insta: drmariza

Do you have New Year’s Goals? New Year’s best intentions have already fallen by the wayside for 80% of people. Part of the reason for that is the myth that a habit takes 3 weeks and you’re home free. I’m not sure if many of the 21-Day challenges tease you based on that premise or not. I’ve been writing about this myth of the 3-week habit change since 1987. It’s a lie. Like rumors that flew around in middle and high school, this one has been so perpetuated that no one even challenges it any more. A habit is documented in science as requiring an average of 66 days to change. That’s whether your making one or breaking one, and so often what you want to do requires both, doesn’t it? In order to be at your optimal weight and energy, you have to start eating more vegetables and stop eating bars, and processed foods. In order to get toned and complete your first 5k, you have to start walking and lifting weights when you ordinarily watch TV. Do you believe it takes 3 weeks – even when you’ve learned that’s a myth? Have you noticed this phenomenon? If you have a memory and it’s sketchy, your mind will fill in the blanks. A false truth can become something you adamantly defend. You believe it like it was the truth. If you thought something, especially if you were upset, even if your perception was wrong, you will be certain that the belief, even if false, is true. You will continue to believe it and unless you’ve trained your mind to release negative thoughts you will hold it against anyone who challenges it. Perception is everything. Take a look at where your goals may have gone wrong. Because in spite of the failure rate, goals, even resolutions, are good to set. They indicate hope. Without that, life is fairly dismal, isn’t it? State those goals again – in the positive. Not lose 10 pounds. That’s negative. There’s a focus on why you’re not perfect and there is truth to the woo-woo law of attraction: you get what you focus on. If you are focusing on weight you want to lose, you get to keep it. What’s in your way? Do you say these things or similar to yourself? “I’m so busy. I’m always doing so much”. “My husband just doesn’t understand me.” Do you want those things to be true? You perpetuate that situation by repeating them rather than finding a way to think about them in the past. Focus on how you can stop being part of the problem. Shed that skin of being static. That’s just the way I am, love me anyway… is great. IF you love you that way. But if you don’t, you’re going to need to change the way you think. Catching yourself saying things you don’t want to be true is a part of them. The question I have for you is are you getting some juice or energy from those statements? Do you prefer to keep them? Or do you want to change? We usually do get some juice from those negative habits we have. Much like a drug, a pattern of thinking is hard to change. You’ll have to decide however. STRONGER is the acronym I used on this episode to remind you with what’s important as you set or reset New Year’s Goals. S T R O N G E R Was this helpful? Tell me about your New Year's Goals! Please leave a rating in iTunes, it really helps! I have so much gratitude for you! Thank you!

One of my all-time favorite guests on a hot topic for our Flipping 50 community is back with me on this episode. He’s talking about a topic we all care about today, metabolism and metabolism reset. And he’s got a resource I’m excited to share with you that you’re going to want to get your hands on.  Dr. Alan Christianson is a Naturopathic Endocrinologist who focuses on Thyroid function, adrenal health, and metabolism.  He has been actively practicing in Scottsdale since 1996 and is the founding physician behind Integrative Health. He is a NY Times bestselling author whose books include The Metabolism Reset Diet, The Adrenal Reset Diet, and the Complete Idiot’s Guide to Thyroid Disease.   Dr. Christianson regularly appears on national media like Dr. Oz, The Doctors, and The Today Show. I ask “Dr. C” to come back and share some details about the new book you’re going to want to read: Metabolism Reset Diet Book (publishes Jan 29, 2019). Questions we cover on this episode: What inspired you to write the Metabolism Reset Diet? Who is the Metabolism Reset Diet for? Why do most people feel terrible while they are dieting? What is metabolic flexibility? How can your liver block fat loss? Why can contradictory diets like vegan or keto both work in the short term? Do they work long term? How is the Metabolism Reset Diet different from Caloric restriction Intermittent fasting Ketogenic diet The main idea of the book is that the real health threat is waist circumference, not weight. Dieting leads to waist gain for most people. Healthy people’s livers can keep their waist size healthy. You can make your liver healthy again in as little as 28 days. Who’s in??  The book THE METABOLISM RESET will be released January 29, 2019.  Click here to find the book and get more “Dr. C” www.drchristianson.com Dr. C Facebook: https://www.facebook.com/DrAlanChristianson/ Dr. C Instagram:  https://www.instagram.com/dralanchristianson/ Dr. C Pinterest: https://www.pinterest.com/alannmd/ Dr. C YouTube: https://www.youtube.com/user/Alannmd  Leave a rating in iTunes! Thank you so much! click herehttps://itunes.apple.com/us/podcast/the-flipping-50-show/id903871206?mt=2 click “view in iTunes” click ratings and reviews click 5 stars to rate and “write a review” to leave a comment

7 Things Men Need to Do to Stay Healthy Whether you want him to get healthy or stay healthy, whichever it is, this is the episode for your guy. Happy early Valentine’s Day!  My guest Dr. Jerry Bailey is a guy's guy. He is a Chiropractor, Acupuncturist and functional medicine doctor.  He is a dad to two amazing boys and loves the outdoor lifestyle in the pacific northwest. He has done Ironman, both full and half, along with competing in masters level Crossfit competitions placing first in the masters team division.   He practices functional medicine in Idaho and Washington along with being host of the insanely fun and popular show, The Guy Show: where he interviews the experts offering their best tips, tricks and tutelage in health, wealth and mindset for guys and the gals that love them. His irreverent look at life, health and mindset allows guys to talk about the things that matter most to them while keeping it real yet approachable. His been there done that mentality allows him to really understand what men in midlife are going through and his humorous approach allows for fun but serious talk on the topics that effect men in the midlife.   Top 7 things men need to do to stay healthy   Jerry and I dive into the top 7 things guys should do every day (or just about everyday) according to science, research and personal experience.  1)  EAT real food! Don’t eat factory food.
 2)  Supplements: Supplement that diet with good safe effective Nutrients 
1) Multi
 2) VitD 
3) O3
 4) Curcumin 5) CoQ-10 
6) Estrogen blocker/T booster 
 “You have to supplement diet (real food)” B12 intel you want:  12:40 Vitamin D 70 to 90 in your blood (test it yourself) 8-10K a day is safe Curcumin 700 mgs (glucose monitoring if your Statin drug? 300 mgs Co-Q 10 Estrogen blocker (DIM) (get your levels tested: Dutch test will tell you how you metabolize the hormones) 3)  Exercise Daily 20 min
1) HIIT training- aero ramping 2) Weights/strength
 3) Walking/play with the family 
 4)  Work the pelvic floor muscles: and orgasm >20x per month  5)  Morning Hydrotherapy: Cold shower therapy. End your shower with a quick 15-30 second burst of COLD water.  6)  READ: get off the computers and tv’s. Turn off the phones, pads, computers and TV’s
. Get back to paper 
READ anything and everything.. from self help to motivation to fiction/nonfiction, health.. everything read, read, read. Get some blue-blocking glasses. They cut 
the blue light out from the screens and de-stresses the brain. 
 7)  Schedule your day to be efficient and be sure to include family time! 
 There you have it: 7 things men need to do to stay health! Connect: theguyshow.net FB.com/theguyshowlive IG and twitter @theguyshowlive  Watch for Guy Camp!

Are You Sick of Technology? Staying Well in a Digital World Are you sick of tech? Could you be?  My guest is Dr. Heidi Forbes Öste, Digital Wellbeing and Ethics Evangelist (just flipped 50 in September) Dr. Heidi Forbes Öste is a behavioral scientist, best-selling author of Digital Self Mastery series and executive producer of the Evolving Digital Self podcast.  Her BE-ing@Work research revealed innovative solutions for presenteeism, wellbeing tech development & integration and user experience design related to the contemporary workplace.   She connects organizations with innovative digital wellbeing strategies to match their employees' & customers' evolving needs and innovators with insight into human and organization behavior that impact their solutions' ability to succeed. A scholar, practitioner, connector and global citizen, Heidi lives by the motto: Knowledge is Power, Sharing is Powerful. As a flipping 50 year old, she has managed to battle debilitating depression caused by Seasonal Affective Disorder (SAD) while living in Sweden, continues to fight the battle with Lyme and Hashimoto Hypothyroid and (yes) hormonal roller coaster of peri-menopause. Questions we covered about interacting with technology and staying well with it: Is technology working for or against us? We’re all in front of screens and tech all day – what are some things we can do to protect ourselves from technology? What about wearable fitness technology? (It’s the number one fitness trend of 2019) Is there a good side/bad side to wearing it? Should we be wearing it overnight? How do we identify problems caused by technology we may not even attribute to it? How can we learn to thrive with autoimmune disease using tech? Questions Heidi posed about your personal tech relationship: What have you built for yourself? What kind of a relationship have you created? Connect: http://2BalanceU.com Evolving Digital Self podcast (everywhere podcasts are streamed) twitter, Linkedin, instagram: @forbesoste Facebook: @DrForbesOste Digital Self Mastery Across Generations https://amzn.to/2LfPrGj

Today’s episode is all about simple meal prep. We could all use a hand making the right thing the easy thing.  Do you know what’s for supper? Do you have a grocery list based on exactly what recipes you’re going to make next? My guest in this episode made simple meal prep a reality on several levels. The one lingering reason to listen to this episode might just be deeper than time. Sometimes the thing we complain about is not the actual problem. Similar to exercise – sometimes your lower back hurts but it’s actually your hip or your upper back that is tight causing the problem. When meal prep comes up I frequently hear from clients or students, I don’t have time to cook, or I don’t like to cook. But the real challenge is resistance to change that can strike us anywhere in life. It’s easy to get into a habit of using the same foods over and over – even though there are hundreds of options in the produce section – we tend to gravitate to the 4 or 5 we’re familiar with. That can keep us from enjoying better health with a greater variety of micronutrients.  This episode can be helpful to you in so many ways. First, Allison Schaaf, founder of Prep Dish shared simple meal prep tips. They won’t be necessarily “new” but they will remind you how simple (and satisfying) using an hour or so in the kitchen to eat healthy all week long can be.  Second, and more important, Allison provides a chance to use her meal prep service. You have the opportunity to break out of your weekly rut and experiment with new ingredients and recipes – that have been created and tested by a chef. If you’ve tested your best flipping 50 foods you can use the recipes and simple meal prep for two weeks just as you need to! Chef & dietitian Allison Schaaf is the founder of Prep Dish, an online meal planning service. She teaches people how to meal prep to save time in the kitchen while still enjoying healthy, tasty meals. She lives outside of Austin, TX with her husband Brook, their 2 cats, 12 chickens and 6 beehives!   Questions I asked Allison (right after I asked if she could come over and give me lessons!):  1) What are some simple strategies for healthy eating? 2) What are some simple meal prep basics? What foods work best for simple meal prep so you can spend less time in the kitchen? 3) What are some tips for getting more variety and more micronutrients in our foods? 4) How long will foods stay good in the fridge?  5) What kitchen tools do you love for healthy cooking (and what can you skip?) Hear the distinction between simple meal prep hacks and cheating (I’m so off the hook!), batching, and just what you need to go shopping for this month for a year of healthy cooking. Allison shared three other items you might want to consider –based on your food preferences – for simple meal prep and easy and safe storage. Flipping 50 listeners, you're invited! Allison gifted you two weeks free of her meal planning service (talk about simple meal prep)! Get started: PrepDish.com/flipping  IG: @prepdish Facebook: prepdish

Do you wish you could lose weight faster or get healthy easier? Are you looking for a male equivalent of Flipping 50 for someone you love? Have you started and stopped an exercise program before?  Are you perhaps dreading another year of wanting to lose weight without a new plan for making that a reality? If you said yes, to any of those this is your podcast. Allan Misner is a National Academy of Sports Medicine (NASM) Certified Personal Trainer and a Functional Aging Institute (FAI) Certified Functional Aging Specialist. He is the creator of the thriving 40+ Fitness Community, providing one-on-one and group fitness coaching, nutritional guidance, and personal training for clients over the age of 40. He is also the host of the 40+ Fitness Podcast, for which he has interviewed hundreds of health and wellness experts with a wide range of specialties. Most important, he too, knows the frustration of deciding to lose weight without getting results.  Questions:  1) Why was deciding to lose weight or get healthy was not enough for you?  2) In your book, you say we are opportunistic eaters and that is a problem today. What do you mean by that? 3) What is seasonal ketosis and how is that helping you stay healthy? 4) You make a distinction between strategiesand tactics– what is that? How can we use both to lose weight and get healthy and fit?  5) What is your The Wellness Roadmap?  6) What is your definition of wellness and health? What’s that mean to you, having been fit, fat, and recovered your fitness?  Acronym Nuggets from today’s podcast:   GPS: grounding, personalizing, self-awareness STREETS:strategies, training, rest (+ sleep), energy, education, time, stress CARGO:celebrate, awareness, reset, go!  For more information on tips, support, and a blueprint on how to lose weight this New Year,  Connect with Allan:  40plusfitnesspodcast.com/flipping  Social Media:  Facebook: Allan Misner Twitter: @40plusFitnessP Amazon to get Allan’s hardbound, paperback, ebook, or audiobook.   

Flipping 50’s 10 Most Popular Podcasts of 2018 This episode is one of my favorite of the year. It’s the round up of the most 10 popular podcasts of 2018. It includes the most downloaded, commented on, and shared and I thank you, listener, for voting! On the episode I counted down David Letterman style from 10 to 1, here they appear in order beginning with the most popular.  #1 10 Ways to Get Fit and Avoid Self Sabotage These 10 tips are actionable and easy! I’m never going to be the coach to tell you it’s 100 burpees or pushups or anything for that matter a day. These are low energy, easy habits you can do right now. #2 5 Myths that Sabotage Your Hormones  The 5 myths I included were from almost 3 ½ decades of experience but also from recent subscriber, student, or social media questions. In three decades we’ve come a long way, but it’s easy to be stuck with thoughts you learned long ago. #3 How to Exercise for Hormone Balance  What is that? How do you achieve it? #4 Five Fat Burning Research Studies for Women Over 50 If you’re interested in burning fat and not able to do it with the strategies you’re using, here’s insight. #5 Is Detox Really Necessary? Why and How  My guest Bridgit Danner shares her experience with mold, a subject too near and dear to my heart as I record this in December of 2018. If you’re used to thinking in terms of just green smoothies, this will open up some new insight.  #6 Exercise for Hormone Balance | Progesterone  A sample week of exercise for hormone balance and other daily habits and resources that will help you understand how to positively impact your progesterone balance are included. #7 The Cortisol and Adrenalin Connection  You hear it all the time, right? Cortisol, cortisol, cortisol… but it’s not the only stress hormone and there’s more involved than just oh, cortisol is high so that’s the reason for your belly fat. My guest Christy Mattoon joins me in this May episode to break down the whole integrated hot mess. #8 Motivation to Lose Fat and Get Fit After 50  If you have 20 or more pounds to lose this one is for you. #9 3 Pillars of Fitness & Metabolism After 50  You’ll identify exactly what those three things are that have to be integrated to create your personal optimal fitness plan.  #10 What Your Body Wants to Tell You  The guest in this episode is your body. Imagine if it could talk. If you’re struggling to lose weight, specifically fat, this is what your body would love to tell you. This podcast is another favorite among women who have 20 or more pounds to lose.   Visit for the show notes and all the juicy links: https://www.Flippingfifty.com/bestof2018 Please (and THANK YOU!) leave a rating in iTunes! It really helps spread the word

This episode is the second of a special 2-part mini series intended to help you figure out how to make this oh-so important component of strength training exercise a regular part of your routine in 2019 and beyond. This after all is the time of year we’re all committing, or recommitting to our health and fitness. Just a shameless plug, this special series is brought to you by my program STRONGER, a 12-week strength training program that has been a super hit with women for all the reasons I love both inner and outer strength. Stronger enrollment opens just a few times a year and it closes very soon… so if you want in you need to get in now! If you’re listening after doors close… you can get on the list so you become aware when we have a special and get the lowest possible rate provided for newbies. Right now you can still enjoy the bonus yoga videos we’ve created for STRONGER participants, and two separate core videos as well. The link to check it out is flippingfifty.com/getstronger (and yes, it’s below in the show notes too).  Now, let’s get started with… Make any strength training exercisemore effective without more weight: Pause. Slow down. Speed up. Challenge balance. Change the order. Reduce the rest. Pause Hold your position the end of each pull or each push or both.  This makes the muscle have to decelerate at the end of each movement, come to a complete stop, and then accelerate again. If you liken this to driving a car, you can see it requires more exertion to do this than to stay in motion. You’re going to use more energy and in this case more effort. A lighter weight will feel heavier quickly with this technique – without stressing the joints. Slow down Generally, the recommended speed of lifting is 1-2 seconds to lift and 3-4 seconds to lower. However, depending on your goals, your needs, there are all different kinds of variations to consider. First… know that very few people actually do this speed. We all tend to go much faster. Test yourself. Use a partner to get the best feedback. Have someone time you when you’re doing your normal speed of repetitions. See what I mean? Then try slowing down even more. It will be painful for you… not your muscles or joints… your personality! I shared some information with a client about the average of 10 repetitions in a minute. She was like, “what?!” She was getting twice that… which means? It’s all momentum. There’s very little muscle being recruited to do that. Yes, you’ll get tired. But for muscle fibers to reach fatigue and thus have a powerful effect on your metabolism, you have to slow down and use them. Combine the pause and the slow down to do manipulate “tempo.” Tempo training inserts a lift phase, a pause, a lower phase, and a pause and assigns a time (in seconds) to each. You might instead of lifting in 2 seconds and lowering in 4 seconds for instance, change to a 2-2-4-4 that means you’d lift in 2 seconds, hold for 2, lower for 4 seconds, and hold for 4 seconds. You’ll find it makes the work significantly more purposeful. This is one of the 99 Flips in Hot, Not Bothered. For more info. Speed up. Seriously, I’m not schizophrenic. I realize I just gave conflicting instructions. But adding power to the first contraction- as you lift the weight or go against resistance can significantly increase the workload with either the same weight or lower weight. You can also find that lifting less weight with the “power” component I’m talking about here is effective. If for instance I have a client lift about 80% or fatigue at 10 reps normally, to employ power I will often have them reduce weight to about 60% (or what would fatigue them at about 15-20 repetitions going slower) and use power. Adding power is something we use in the 12-week STRONGER program– the way I recommend you plan your quarter – but not until there is a good foundation of strength and integrity at the joints. You never want to add speed first you want to be sure you have the mobility, the strength and then add speed, which makes for the power component. Power is what you use when you’re riding uphill on a bike or you’re catching your car door or store door in the wind. Challenge Balance You have to be careful with this one. In the last decade and a half so many products have emerged featuring balance that it’s become the norm to use a ball as a bench, to squat on a Bosu and have someone tell you it burns more calories because you involve more muscle. You do engage more muscle groups but you don’t necessarily reach fatigue in muscle fibers.  How did you interpret this suggestion? Most would have thought of these things or standing on one leg to do an exercise. Instead, what I suggest is doing one side at a time. Challenge the balance of strength on your body by doing your right arm (or leg) and left arm uniquely while doing an exercise. You want to look at the best way to problem solve for the goals you have as well as for the limitations you have. If bone density is a high priority you’ll want to find a way to lift the heaviest load using a specific muscle group surrounding the spine, wrist and hips for instance - osteo zones. If you also have shoulder issues, loading the spine will be more of a challenge so you’re not going so heavy that it is adding stress there. Adding balance using a ball or Bosu would not be reasonable option in this case. Going slow using lighter weight or adding pauses would increase the safety of the exercise, and potentially the strength in the shoulder, while providing the best stimulus even if it’s a lighter load. Eventually adding speed to a stronger joint would be directly tied to bone density. Change the Order Sequence is everything. This is so much so that studies for cellulite (more on Flipping 50’s new Strong & Smooth soon) provide insight into what works best for cellulite. Debates still exist about what’s more beneficial first cardio or strength, but they for the most part are inconclusive. Or maybe it’s better said that it’s conclusive that doing either cardio or strength first provide benefits. The relative perceived difficulty of what is second increases, such that the intensity may decrease. That is, you may be able to lift less weight, or do fewer repetitions of the same weight, or not go as fast or cover as much distance compared to doing the strength or cardio segments first. For most sports performance then, you would want to do your sport first. A swimmer for instance would swim then lift if she were doing both in the same workout or day. A runner would run first and then lift. But what if you wanted neither specifically and you wanted to say target cellulite? Then your protocol is different. If you have osteoporosis or arthritis I would also challenge the order for my clients based on their highest priority.  Within your strength training workout is the best place to challenge the sequence of exercise. While it’s true when you begin alternating upper and lower body exercise allows recovery for the muscle groups – in fact the body parts – but it also creates slightly more peripheral heart action when the heart has to pump the blood upstairs and then downstairs, essentially. But for someone who wants to progress and can’t any longer with weight alone (or who chooses a slower safer means of overload) sequencing several upper body (or lower body) exercises back-to-back can provide more overload to muscles. On the other hand, sequencing exercises in a way that allows recovery between use of the same muscle group but still increases overall work in a given time by doing exercises in a circuit is also a proven tool for beginning exercisers – provided enough recovery time is allowed. Sequencing exercises can be tricky. It’s one of the biggest errors seen in the gym with newcomers who randomly do exercises as the machines or equipment is available instead of having a specific plan. If you want support, consider STRONGER, but don’t wait too long. Access is open January 1st! Learn more at flippingfifty.com/getstronger Reduce the Rest To apply this last method of increasing difficulty without increasing weight you have to know it’s a match for your goals. If you want true strength you will not want to reduce rest between uses of the same muscle groups. (I introduced this in the prior example.) If muscle endurance is the goal then reducing rest between uses of the same muscle group will work. When you first begin strength training, rest of 3-to 5 minutes is documented as best for allowing recovery and building strength. That again is easily accomplished – without adding tons of time to your workout - by sequencing exercises thoughtfully.  Rest between exercises when you start should and just naturally will be longer. You’ll be more thoughtful and cautious as you set up each exercise. As you progress you want to be sure that you’re remaining thoughtful about rest and have a purpose for it because it does matter. Similar to interval training intervals, rest time should be longer at first and may or may not progressively shorten depending not on mood or the rush you’re in but on goal. You may opt to reduce the rest to 1-to-2 minutes or to 30 seconds if you don’t want strength and muscle fiber recruitment but are purely focused on endurance. I will emphasize that for weight loss (specifically fat loss) and bone density, rest periods will stay on the moderate to longer side. Consider the exercise format you’re currently doing and whether it’s been planned for your specific goals. Small changes not just to the mode sequence (cardio or strength), the exercise sequence, and to the rest between exercises for the same muscle group or even body part can have a big impact on your success. There you have it, I hope to see you soon in a Flipping 50 program, or hear from you a comment about something I’ve shared. Until then… if you have a question, leave it below the show notes at flippingfifty.com/start-strength and I would be so grateful if you’ve found value in a tip or confirmation that you are on the right track if you would (1) share this with a friend (2) leave a rating in iTunes both really help me reach women who have amazing gifts to share so they can get the energy and vitality to do it, and help you surround yourself with women on the same journey. Let’s start flipping 50 together! Links mentioned:  https://flippingfifty.com/getstronger