The Flipping 50 Show

How do you know if you need a coach vs a trainer or a consultant?  What’s the difference? How do they work? How do I know when I need which?  There’s a difference in what each does. And you may need more than one. Or an expert who has both skills, and (dare I say), not just titles. In this episode, I’ll describe for you what each does, when it may be the best tool for you and how to combine them if you are a health and fitness coach.  In case you’re wondering where this episode comes from…I recently shared a CEU course with our Flipping50 Menopause Fitness Specialists on Essential Coaching Skills and in it I broke this down for them. I suspect that you too could use this information so you know what you’re looking for. I’ll give you a hint here. It’s not easy. The word coach has been used so loosely that if I say coach, it means something different to anyone hearing it. It could mean sports coach, strength and conditioning coach (specific to a sport), health coach, business coach, life coach, and even within all of those you may need clarification because many of those are not governed by an association and titles are immediately accessible. The skills required are not. Personal trainers have also used the term coach, but not potentially actually been coaching.  Let me explain so you have a better understanding.  Coach, Trainer or Consultant: What They Do A coach asks you to answer your own questions. A coach doesn’t create an exercise prescription or meal plans. They hold you accountable and I like describing it best as me helping you move at an accelerated pace toward something you are capable of doing on your own.  A Coach  ...asks. Doesn’t act as expert or offer any “should do” suggestions.  A Trainer  ... shows you how. (not necessarily is this only a personal trainer in the fitness context), but any trainer in a business setting too, shows someone what to do. The trainer has an area and level of expertise to share. It is so that the individual can then do it independently.  Interestingly enough, some trainers actually fear or are encouraged not to allow the client to get too comfortable doing it themselves because the training then ends. This actually may be what you want - entertainment, being shown exactly what to do and how to do it - so that you can take this off your decision-making plate.  Or you may want to be shown so that you can then assume the responsibility to follow through on your own or with some accountability.  A Consultant ... tells you what to do. They’re often hired to come in and assess what’s happening, and based on goals, tell someone exactly what to do. In the 90-minute consultations I do, for instance, a high percentage of women will use these to learn exactly what I’d suggest based on where they are, signs & symptoms they’re experiencing, and believe they have the discipline to follow through and do it. They just want to know the right steps to take after the confusion of hormone changes has left them unsure what’s right now. That’s consulting.  One of the fitness centers I consulted with had a staff, and wanted an assessment of their new member onboarding process, the personal training process, and support for marketing and sales. There either could have been no coaching or as we did, a year long commitment to following through step-by-step with what needed to happen by the leadership to see the changes through. This might be when you go to a workshop, sometimes a masterclass which tells you what to do, but there’s not showing you the exercises or sequence you need or making modifications. You walk away with “this is what I need to do” and may know or need the “how do I do it”.  Which Do You Need? Do You Need a Coach?  Often more than one, right. Here’s where in midlife this can go astray. Coaching a midlife client who says, “I know what to do, I just don’t do it,” knowing what she believes is the “what to do” puts an expert in a field who also coaches in place where she needs to have more than one hat.  There is a time to teach… or to learn, or unlearn… and there’s a time to coach, or be coached about making those changes or resistance that might come up for you. For many of my midlife clients that calories in, calories out and exercise more/eat less model are so deeply engrained, it’s hard to apply more recent science and endocrine exercise knowledge about women’s bodies.  So, this statement “I know what to do, I just don’t do it” or “I eat healthy” are often red flags for me. They mean two different things to any two different people.  What It Looks Like One example of integration of both is our STRONGER programs. So the program gives you the what to do, shows you how in terms of the exercise, the sequence, the appropriate rest between exercises, and between sessions. The coaching in the community is about accountability for follow through, when someone is stuck or at a plateau, and when it’s working and they’ve been successful, we don’t cheerlead. A coach helps you identify why it worked and how you made it happen, because although the tools are there, you did it and there is importance in you knowing how you did it so you can repeat. Since there are all kinds of exercise programs you’ve probably started and stopped, when you’ve been successful.. You know the saying, success leaves clues, a coach brings your reason behind your success to your awareness.  A coach helps you identify where you are in this continuum of:  Unconscious incompetence  Conscious incompetence  Unconscious competence  Conscious competence  Either a consultant or a trainer might move you forward toward conscious competence.  Let’s say we’re talking about lunges. [Need help? FREE & Easy way to doing them better or ditching them: https://www.flippingfifty.com/lunges]  You may be in a class doing lunges and be completely unaware your form is terrible. As a trainer and instructor I could see you making mistakes that will eventually bother your knees and not give you the results you want from the lunge. As a coach I might ask you how you would benefit from confirming you’re properly doing exercise or if you have questions about lunges that you need answers to, and what those questions are.  The Next Step If you agree…  I would begin to teach how to get better results from a lunge, how to prevent injuries, how women’s hip and knee width can be problematic for them and how the traditional way of doing lunges can be the most harmful.  I’d teach you what good form looks and feels like. I’d put you in a good position, bad position, then good again so you experience it. I’m acting as a trainer.  I observe you in class more and your form is good more of the time. You’re not yet consistent and you don’t quite know how to be consistent every time.  You continue to listen to the right cues, practice the movement, and it clicks. Now, you go to classes and recognize when you are and aren’t in good form in a warrior pose in yoga, in a lunge while strength training, and you see poor form in others. If someone mentions they can’t do lunges because they hurt their knees, you offer a suggestion based on what worked for you.  That example is very tangible. Here’s one that’s less so.  Client: “I eat healthy.”  Coach: Tell me more about that. What does healthy mean for you? As a client describes that, I often hear the sequence of food, or the “everything in moderation” of certain foods that are likely, or the gut disturbance that could be interfering.  From there it’s a series of questions that I’d ask again. The answers of that would likely mean some consulting for what to do, then returning to coaching for the steps to change. Because change is one of the hardest things we do. Often in our community someone will say, “I’m having a hard time getting the protein in.”  Most often this isn’t a matter of not knowing what the right amount of protein looks like, it’s an incongruence with a belief about eating less being best for weight loss, or fear of eating more resulting in weight gain. So, coaching can answer what it is and talk you through the right way to make improvements.  Just to recap, there is value in having a coach, a trainer, and a consultant at the right time. You can’t turn a screw in with a hammer, so it's important first to define why you may not be where you want to be if you’re seeking support.  3 Questions that may help you identify if you need a coach (or something else) Are you 100% sure you know what is the right thing to do right now? (a Trainer, possibly a consultant)  Could you have some limiting beliefs or lingering beliefs about what’s “healthy”? (a coach)  Do you most need to know what to do so that you can apply your motivation and discipline to do them? (a consultant)  Are you a coach, trainer, or consultant, or want to be? Feeling called to work with midlife women as a coach, trainer, or consultant? The Flipping50® Menopause Fitness Specialist is designed to help you understand how to design exercise programs for women in menopause. It teaches you the endocrine and exercise relationship and how to take signs and symptoms and turn them into immediate modifications that improve client results immediately.  You can stop struggling knowing what to do and confidently create strategies for each client uniquely whether you see them in person or you work online. Plus, you can identify new revenue streams in the program so you’re the authority for women in midlife. They’re actively seeking support and someone who understands that isn’t just using guidelines and position statements or programs based on mice, men or no one in particular.  You can either keep guessing, mimicking other programs, or you can start creating with confidence the exercise prescriptions that support a woman’s hormones now and make a difference for her future muscle, bone and brain health.  I’ll add that link in the show notes. We open just a few times a year. We’re remodeling this program and this is the last time you’ll enjoy this current rate, but you will enjoy all the perks of the new model… like a fast way to increase your revenue, support coaching women, and a network of experts in areas you are not.  For some of the health and nutrition coaches we work with, it’s been a great alliance. They can refer, and even earn affiliate revenue from referrals if they choose. [Here’s how to apply be an affiliate: https://www.flippingfifty.com/affiliate-program]  

Feel like you’re aging too fast? Here’s help in this episode. I’ve had this guest on before and it’s not likely the time. If I asked if you’d like a non-pharmaceutical answer to better mood, energy, sex, and to reduce risk of disease - dozens of diseases, and reverse effects of aging you may have now, slow aging as we know it has existed …. You may think I was talking about exercise.  You’d be right. It’s been said many times that if all the benefits of exercise could be rolled into a pill it would be the most widely prescribed drug in the world.  But I’m not talking about exercise in this episode.  I’m talking about a food. An unprocessed food. That also does all of that.  If you feel like you’re aging too fast, or at least want a longer ride… this is your episode!  My Guest:  Catharine Arnston is not a stranger to Flipping50®. I’ll link to her prior episode here. She started a company called ENERGYbits after her sister was diagnosed with breast cancer and advised by her oncologist that an alkaline diet would help her heal. Catharine immediately sprung into action to help her sister research alkaline foods and in the process she discovered algae. When Catharine learned that algae was the most alkaline, plant-based, nutrient-dense food in the world and had been used for fifty years in Asia to improve health and longevity, she knew she had discovered something big (and as you will recall if you listened to the prior episode, yes, her sister fully recovered - thanks for asking)... ...It took Catharine ten years to bring algae into the mainstream and build ENERGYbits into a national company. We're glad she finally did, because now you and your family can benefit from our naturally grown, toxin-free, Non-GMO algae tablets too. A handful will help satisfy your hunger, help give you steady energy, and help ensure your nutritional needs are met. All this from a food that has one ingredient, no chemicals, caffeine, sugar or processing and is the most sustainable, safe, eco-friendly, crop in the world - algae.  Questions We Answer in This Episode: Listeners are familiar with autophagy - the cellular clean up that occurs with fasting - what is mitophagy?  How is that important to avoid decline of mitochondria that can occur with aging?  Mitochondria decline was once just accepted as a part of aging, but like many things, exercise science has proven that exercising -with adequate intensity - can return a 70yr olds mitochondria to that comparable to a 20yr old. How does repair from nutrients help encourage mitochondria so a woman WANTS to or is more MOTIVATED to do the exercise that can essentially reverse what was thought of as the aging process…. Now we know it's the inactivity process.. It’s not aging… it’s inactivity causing it.  How does improved mitochondrial function support increased body composition? (coming from increased muscle mass and decreased body fat)  Why do we resist something so easy, and buy a bag of processed bean chips masquerading as a health food?  Today, aging too fast is a choice. The right food, nature, exercise, even just movement and sleep do wonders.  Connect with Catharine: https://www.flippingfifty.com/energybits  Code Debra for 20% off  on Social: Facebook: https://www.facebook.com/ENERGYbits/ Instagram: https://www.instagram.com/energybits/ Twitter: https://twitter.com/energybits Resources: EnergyBits code: debra for 20% off! HERE: https://www.flippingfifty.com/energybits Book: Brain Energy - Christopher Palmer: https://www.amazon.com/Brain-Energy-Revolutionary-Understanding-Health/dp/1637741588  Other Episodes You Might Like:  REASONS to EXERCISE AFTER 50 That Aren’t Weight Loss: https://www.flippingfifty.com/reasons-to-exercise-after/ The Importance of Mitochondria | Energy, Heath, and Longevity: https://www.flippingfifty.com/mitochondria/ Menopause Exercise Intensity for Optimal Aging for Women Over 50: https://www.flippingfifty.com/menopause-exercise-intensity/  

Do you know what you want? It’s not easy, especially if you have a lot of choices. Ironic right? But true. I learned this about myself AND learned it about women in general about 30 years ago. Somewhere between 3 and 4 decades ago I began doing the marketing for fitness businesses and creating packages and options for people who were overwhelmed with choice.  There is a difference in the way women and men buy.  It boils down to wanting fewer but better options. Or better but fewer options.  We try to offer that at Flipping50® and for Fitness Professionals at Fitness Marketing Mastery (the podcast for that, by the way being She Means Fitness Business) Why don’t we like to choose? Is it really about not knowing what we want?  FOMO: Afraid to pick because there might be something better  The land of possibilities feels better than the land of certainty, when you’re dreaming.  When you hear someone else’s dream or business plan and think, oh I want that…. You’re in comparison mode. You can have it. If you’ve got big lofty goals and dreams or a bucket list, you just have to start tackling it right now in order to get one at a time.  What do you love to do?  Be outdoors.  Hike, golf, swim, read by the pool.  Explore new hikes or see things instead of looking at pictures of them online.  Is It Knowing What You Want But Fear of Getting It, or Something Else?  Sometimes there’s a reason what you want doesn’t seem to come.  It's because we dwell in what we don’t want.  If we’ve get stuck in that thinking about how bad it is, work conditions, or home, or relationship for so long as we convince ourselves to leave or change that it may have become a habit.  What’s an ideal day like?  If you had a rejuvenating weekend, what does that look like?  What if you had a full week, what then?  If you could do anything on your birthday what would it be?  I think I would have found a white sand beach and some sun. As it was I had a facial and a hike over the weekend. It’s my substitute for actually going on vacation… a spa treatment to get the same relaxation effect.  Mulligan Honestly, I’m taking a mulligan on this birthday - I had to do that when I turned 50 too. I’ve got a head cold so it’s not the way I had planned to spend it. But I can, right? A birthday just prompts all the thoughts.  Back to my perfect week happened several times in 2022. They weren’t exactly the same but they were very very similar with common denominators.  I took inventory of the times that were most amazing:  Colorado in June  Iowa in July  Iowa in August  Colorado in September  They all had in common:  Schedule freedom  Family and or Friends connecting  Music  Shared experiences  Outdoors - hiking, golfing, concert, strolling  Healthy food   Time for creativity and work flexibility  Exploring, time alone balancing it  Purpose  Review your work for what you want, too. If you take inventory like this, you may come up with some things that surprise you. There were some surprises in mine. I review my work life schedule for things I like too. I suggest you do the same because really… we’re choosing it. Even if you have a job and aren’t running your business. We chose the job, choose to stay, choose to keep living it the way we’ve always lived it.  I don’t say that lightly. I need some reflection on my business and what I do, really have to do, and want to do. It’s time to delegate a bit more and clean up some systems. With every level of growth that’s going to happen.  Reflection Look at how far you’ve come not just in a belt notch or comparison way. It’s just you and what you want. It’s easy to look around at all you have and realize you don’t really want much of it. Two major moves and one smaller made it easy to take stock at physical things. It spills over into the rest of life.  If you love every day and wake up excited about what you do, who you do it with, and the little pleasures you do most often… you may have what you want already.  Exhale.  But the point is, how we spend our days matters.  For me and Flipping50® it starts with a bolder statement I’m reviewing with our team every Monday. They all need to know the mission.  Mission Flipping50® When she lifts heavy things, she can more easily weather heavy things in life. She may ask your opinion. She’s not asking for permission. She does not fear getting old, she’s got her eye on getting bold. She doesn’t look forward to retirement, she is interested in rewirement. She doesn’t feel invisible. She feels invincible. These words tumbled out as I rewrote the mission for Flipping50® in January and for the Flipping50® Menopause Fitness Specialist. We offer strength training programs, yes. We opened the 1st and only exclusively made-for-menopause fitness membership in the world, yes. But we are more interested in what the strength training does for longevity than for your “guns” or arms. More interested in what it does for a woman’s ability to walk away or walk toward when she needs to. We’re more interested in getting or keeping you off medications than toning your legs. More about getting the stronger voice to chase the dreams you have and handle what you must. If you need help, we’re here. We’re open for the 12 week program that may make a lifetime strength trainer out of you, and finally get results without exhaustion or hours in a gym. Yes, it’s for muscle, bone, and for brain. You get the tone as a bonus. More though, it’s for everything you feel and who you become while you lift a weight. Lifting already? Tell me how strength training has changed your life. Some woman right now needs to hear it. If that sounds like what you want, you’re in the right place. If you need support, our STRONGER program is open for 5 more days… so don’t procrastinate, don’t let yourself off the hook. We start April 1 and it goes through June 28 at your convenience.  Resources:  STRONGER: https://www.flippingfifty.com/getstronger  Previous Episode You Might Like: Your Best 2023: a Free Workshop for Women: https://www.flippingfifty.com/best-2023/

What should you ask a trainer?  Recently a woman shared her misfortune of attending a fitness class and hurting her knee, and cautioned, “Be careful what fitness class you go to” to other gym-goers. This happens all the time. So this episode takes a moment, and supplies the questions you want to ask before you give up your trust to someone you don’t know in a gym, studio or online.  Unfortunately to be "certified" means literally "the minimum knowledge a trainer or instructor or health coach needs to enter the field." I’m a Subject Matter Expert for a popular agency you will recognize and this is the reminder we’re given at every meeting where we’re creating or reviewing certification exam questions. I’ve written for Health coaching, Personal training, and Medical Exercise Specialists.  So, you need to ask. You’re hiring them. Even if it’s not a trainer you’re paying hourly, or it’s a free session. It becomes expensive if it’s the wrong information. I don’t care how “sweet” someone is, do you?  Is the individual screened by the manager or owner? Yes. But it’s your guess as to how well. Some gyms care a lot about looks and image equally as much as knowledge and science. Some today because of the difficulty in staffing have lower standards in order to cover classes or shifts.  What to Ask a Trainer or Fitness Instructor 1) Was this designed for me ? 2) Was this based on research featuring women just like me? 3) Have you had success with women just like me? Tell me about some of your clients. 4) If I need a modification are you able to provide that during a class? 5) What kind of training do you have? Is it a degree or certification?  6) What was that training process like?  7) What was the most recent course you took for continuing education?  8) How do you determine what we do together, what is the program design like?  9) How often do you have to renew your certification? What kind of courses do you take to do that?  10) How many clients like me have you worked with prior to this?    Start Now: https://www.flippingfifty.com/getstronger  Your YouTube Fitness Instructor May Not Be Qualified No one has to be "certified" to teach fitness. In today’s live streaming, ZOOM world it’s the wild west even more than it was prior to the pandemic. You may follow someone who you love and find out they aren’t. There are “influencers” and “personalities” on YouTube who do make up tutorials, share what they eat in a day, teach exercise… and home decorating… they aren’t experts in all of them.  For liability purposes gyms and fitness centers will require certification. But I can say from 40 years of experience ... if someone calls in sick.. there may be a substitute made last minute in effort for the "show to go on.” Every industry right now has difficulty hiring staff who are qualified, responsible, show up… and the fitness industry is no different. The hours are sporadic for many and the pay then is not great for most.  But let’s open up the other can of worms. Certifications vary a great deal. There are hundreds. They’re not created equal. You need to know what you want and need. Is it that you need someone to design your workout and observe your exercise technique, or you need the workout design, or you need the workout design in conjunction with hormones, joint care, pre-existing conditions taken into account? Do you know if you want and need a fitness trainer or a health coach?  A trainer can tell you the exercises, observe and share technique (to the level of training they have), and a coach can help you arrange it and may only ask what you want to commit to but not have the ability to design sequence of exercises, exercise session schedule for optimal work and rest ratio. A menopause fitness specialist will be able to dive into the exercise arrangement and the frequency based on your body status.  Quick Homework: Write out your specific needs.  Do you need to know exactly what to do daily?  Does that include the order of the strength training exercises and how many and how long to rest between?  Do you need someone who knows that knees or foot issues will prevent you from doing every exercise and need modifications instead?  Do you want a list of exercises? Or a video that you’ll follow from start to end?  Did you know though that most customers don’t ask about trainer or health coaches qualifications? If they do it’s not even in the first three questions a trainer or coach is asked. It is literally the 4th. We humans tend to care more about what they can do for us, and whether they can promise the results we want, than how a person got the  knowledge or science- if in fact they did - to do it.  Now you know a little better what to ask a trainer, instructor, or health coach. I have a few questions for you. They may hurt.  Question for you that may hurt a bit:  Did you ask about the qualifications of your instructor at the gym last time you took a class? Or did you assume the gym or some manager or owner took care of that?  Did you ask your trainer if they were experienced helping women just like you or assume that they were doing their research about your hormones, joints, conditions, meds… specific to you?  Take back your power.  Other Episodes You Might Like:   

Think after 40 muscle is a thing of the past? Think again!  There was a time when I was a cardio bunny. I dabbled in strength training but spent hours each week, sometimes a day, doing “aerobics.”  We tend to think, because we were told it so often for decades, that aerobic activity is best for fitness. Even though more and more science featuring postmenopausal women shows muscle has the most influence on numerous components of health, we’re still drawn to “cardio.”  Are you at a point what you’re doing isn’t working, yet found yourself reluctant to exchange cardio for strength training? This is for you.  Women Need Muscle-Centric Exercise More Than Men Women begin with less muscle and more fat than men. Fat is essential for reproduction. Once hormones needed for reproduction, but also muscle maintenance, decline during the menopause transition, fat tends to increase and muscle loss is pronounced.  One reason that “cardio” doesn’t “burn the fat” or boost metabolism is that with the decline of sex hormones, women are more susceptible to negative effects of stress. (2) Cardio, in the way we’ve always done it, tends to increase stress. (3) At this same time, women tend to become more insulin resistant. A body under stress stores fat in a form of self-preservation. It can’t both burn and store fat. The stress hormone cortisol and insulin team up and tend to increase fat deposits around the belly. At midlife, doing more cardio to lose belly weight may actually cause more belly fat.  Keep Stress Low Short walks, even longer hikes, or short bursts of high intensity can certainly reduce the overall stress impact of exercise. That is, keep the stress positive. That hinges most on whether you enjoy, or find joy in, the activity and monitor your stress from all areas of life, adjusting as needed. However, these cardio activities don’t influence fat burning beyond the activity. They don’t increase muscle mass. Exercise that increases lean muscle mass, however, will not only improve body composition, but many of the symptoms of menopause, and increases healthy lifespan. This goes far beyond just risk of falls.  After 40 muscle is harder, not impossible to build. After 50 it’s harder than that. Start.  You’ve Been Robbed Muscle loss begins at about 30. Studies vary on rate of loss being approximately 3-8% per decade or up to 1% annually after 30 but agree this rate is even higher both during the menopause transition and increases after 60. In severe instances, there is 50% total muscle loss by 80.   Muscle mass losses alter body composition (less muscle means more fat even if you don’t gain fat) and are directly correlated with insulin resistance. Not only is this acutely frustrating for women with stubborn weight or belly fat, but long term can lead to type 2 diabetes, obesity, heart disease and osteoporosis.  Recent History’s Influence on Muscle and Health Though we’re past the worst of the pandemic, we’re going to see consequences of the pandemic for years. On average 42% of the population gained weight, on average 29 lbs., during the pandemic.  It wasn’t muscle. Gyms were closed. Dumbbells weren’t available. For women during the menopause transition when muscle and bone loss can accelerate significantly, (8) is greater chance of early disability. Lack of the muscle stimulus from estrogen combined with lack of strength training to offset it, could mean greater levels of sarcopenia and osteoporosis if not mitigated. Basic Muscle Facts  To gain muscle, you need strength, or resistance training. Women need strength training more than cardio. Women need strength training even more than men. Women 50 or older need strength training more than women 30.  Menopause-Related Reasons to Gain Muscle in Midlife Let’s be honest, we’re more motivated by immediate gratification than long term risk aversion. Muscle provides both. Well-documented menopause symptoms include but are not limited to: Insomnia Depression Anxiety Hot Flashes  Night Sweats  Weight Gain Fat gain Loss of muscle tone Belly Fat Insulin Resistance  Bone loss Muscle, and muscle building activity, or resistance training, has been shown to improve each and every one of these symptoms.  What’s more, strength training surpasses cardio training in doing so. Cardio-induced stress is catabolic, meaning muscle breaks down at a faster rate.  There’s more to love about muscle. It decreases inflammation. Inflammation that is linked to many diseases, particularly, Alzheimer’s Disease (AD). Termed, type 3 diabetes, Alzheimer’s is also a function of blood sugar. There’s a direct correlation between amount of muscle mass and risk of AD and dementia. At age 65 a woman’s risk of Alzheimer’s is 1 in 5.  We are going to outlive men. We’re going to need our strength to retain independence. Convinced? Here’s how to know you’re on the right path.  Measure How Much Muscle You Have Body composition can’t be tracked by a scale alone. Invest in a Smart Scale, that is one that measures body fat percent at the least. If it gives you muscle mass in pounds or kgs, even better. You however can do the mass if you have weight and percent body fat.  Don’t make the mistake of using BMI (Body Mass Index) as a measure of body composition. You don’t know if your muscle is going up, down, or staying the same with BMI. When you know, you can modify exercise or lifestyle habits to support your muscle. It’s better to know regularly than to find out annually or occasionally from the doctor or a gym. After 40 Muscle Building Tips Begin strength training twice weekly if you’re not After a period of adaptation, reach temporary muscle fatigue each set  Begin with one set of weights you can lift 15-20 times  Progress after 1-2 weeks to weights you can only lift 12-15 times  Progress to two sets after 1-2 weeks Alternate this increase or either sets and or decrease repetitions  Maintain a regular 3 or more set strength training habit twice a week Prioritize sleep  Consume high quality protein throughout the day What Matters Most All of the exercise, nutrition, and lifestyle tips matter. But the greatest of these is strength training. That is, if you begin strength training without increasing protein intake or prioritizing sleep, you’ll still benefit. Exercise is a catalyst for other health change however, so you may just find you sleep better because of the exercise, and that you’re more conscious of your protein intake.  Work up to twice weekly total body sessions strength sessions with at least 3 sets of 8-10 muscle groups as heavy as you safely can. Watch your energy and overall Total Energy Expenditure (TEE) go up because you’ve increased strength without undue fatigue and soreness. For midlife women, this sweet spot for gaining lean muscle is the key to something that can be maintained for life, and that upgrades life. Long-term Wins with After 40 Muscle  When women strength train, their future changes for the better. Following exercise programs focused on resistance training rather than weight or fat loss, weight and body composition of postmenopausal women were maintained over a six-year period. By comparison, subjects with low levels of participation, or cardio-only programs, experience significant increases in weight, fat, and belly fat.   A midlife client once said to me, “I don’t care what the question is, the answer is exercise.”  I couldn’t agree more, but to be most accurate, for women over 50, its exercise with strength training as its foundation. You're Invited! The Online Event for Women Over 40: How to get and keep muscle, bone, and brain after 40:  https://www.flippingfifty.com/womensexercise Other Episodes You May Like:  5 Keys for Building Muscle After Menopause: https://www.flippingfifty.com/building-muscle-after-menopause/ The Genetics of Metabolism and Weight Loss for Women Over 40: https://www.flippingfifty.com/genetics-of-metabolism/  

Could your house, or your office, use a little decluttering?    Get ready for weight loss in a way you’re not used to hearing me talk about it! You have the ability, through decluttering, to change your mood, and potentially your weight. Could your kitchen counter be reflecting on your resistance to weight loss? Is it a source of comfort, in the way that ice cream is temporarily?  In the episode I share the hotel maids research revealing the power of placebo. What you think matters!!  Not started with your exercise yet or need a restart? Do it now. https://www.flippingfifty.com/5dayflip  Better yet, join us for 12 weeks of STRONGER. Say YES to stronger longer.  My Guest: Heather Aardema is a former clutter-bug turned minimalist and the founder of School of Living Lighter. Struggling to find deeper meaning in her job towards the end of her corporate career, she couldn't take off her extra weight, her home was cluttered, and life felt complicated and heavy. Then, she discovered minimalism—the intentional pursuit of focusing on what matters most by removing the distractions that remove joy from life—and felt herself getting lighter by the day. She walked away from corporate, embraced a new way of living, and today has helped thousands tackle their clutter, un-complicate their lives, and lose their excess mental, emotional and physical weight for good. Questions We Answer in this Episode: What do you do when you can't exercise the way you used to and have FOMO? (JOMO - joy of missing out - is the antidote) How do you define clutter? Is it more than an uncomfortable amount of stuff? What are some examples of mind, body and home clutter? Is there a connection between our physical clutter and our weight/health? (research supported) Can this be subconscious self-sabotage (self-preservation)? Not really ready … and we don’t have to deal with the emotions.. If there’s an easy “other” reason. How do we take the lighter path? (embracing the concept that less can be more) Decluttering, whether you need to lose weight, or want to gain energy and a sense of personal vacay right at home, is always a good idea. Let me know if you’ve tried this consciously, OR if you too have moved and realized unintentionally what a gift downsizing can be.  Join Heather’s Live Lighter with Less masterclass: https://www.flippingfifty.com/lighter Heather on Social: Facebook: https://www.facebook.com/schooloflivinglighter Instagram: https://www.instagram.com/heatheraardema/ Mentioned on this show: Maid 7 NY hotels were told how important physical exercise is for health and wellness  https://pubmed.ncbi.nlm.nih.gov/17425538/

Caregiving is anything but easy. Even if it’s a labor of love. For many midlife women this is just a chaotic time. Midlife, midlife hormones, midlife career, midlife relationship changes, and aging parents or other loved ones. Maybe a sick or injured child or spouse.  What can you do to take care of your own health when you are consumed by caregiving? We’re diving into it here. When you know sleep and exercise are important where does that come? How is it modified during these moments?  My guests have solutions.  My Guests: Dr. Valerie Ulene is a specialist in General Preventive Medicine and Public Health with a passion for advocating and empowering people to seek the quality medical care they deserve. In 2013 she co-founded Clear Health Advisors alongside Byrdie Lifson Pompan to help individuals with serious medical conditions navigate the complexities surrounding diagnosis and treatment. Prior to that, Dr. Ulene authored a monthly health column for the Los Angeles Times that ran for over a decade, served as an editor of the educational patient page in the peer-reviewed journal, Preventive Medicine, and co-authored several consumer books on health. Dr. Ulene attended Princeton University and received her medical degree from Columbia University Vagelos College of Physicians and Surgeons. She also earned a master's degree at Columbia Mailman School of Public Health and completed her residency training at New York Hospital. Byrdie Lifson Pompan has had a long career in client service and advocacy. For 20 years, she was an agent and partner at Creative Artists Agency (CAA)—the world's leading entertainment and sports agency. Through a deeply personal journey, she grew passionate about the issues surrounding patients' needs and health care quality. In 2013 she co-founded Clear Health Advisors alongside Dr. Valerie Ulene to improve the health care experience and outcomes for clients with complex medical conditions. A native of Los Angeles, Lifson Pompan received her BA in Sociology from the University of California, Los Angeles (UCLA). She has a Masters in Healthcare Leadership from Brown University, May 2016. They came together in a very unique way: Byrdie’s face became partially paralyzed and many doctors misdiagnosed her. It turns out it was actually a brain tumor. At that point, she was connected to Dr. Valerie. Ultimately, Byrdie’s misdiagnosis, along with other misdiagnoses in her family, was the impetus to the start of Boom Home Medical. Questions We Answer in This Episode: What are some tools that would ease the stress for caregivers and patients?  What emotions occur during this kind of midlife chaos?  Stress reduction for Caregivers..what can you do to take care of your own health when you are consumed by caregiving I hope this episode of caregiving made easier has found you at the right time, or will be something you heard no accidents, so that you have a resource for a friend.  Connect with Byrdie and Valerie: https://boomhomemedical.com/ Byrdie and Valerie on Social: Instagram: https://www.instagram.com/boomhomemedical Other Episodes You Might Like: What is Medical Gaslighting and What Do You Do About It? https://www.flippingfifty.com/medical-gaslighting/ Chronic Symptoms that Won’t Resolve? Can’t Get A Diagnosis? https://www.flippingfifty.com/chronic-symptoms/ Women’s Health Mismanagement: When You Can’t Fire Yourself: https://www.flippingfifty.com/manage-health/

Weight management after 50. Calories don’t determine whether you store or burn fat; hormones do.  A few ideas for you in this episode. Even if you don’t want to focus on weight loss, you’ll find something in this episode.  My Guest: With us today is Certified Health Coach, fitness expert, and author David Greenwalt. A husband, father, former police officer, gym owner, competitive state-level bodybuilder, and powerlifter, in 1997, at age 32 and a body weight of 235 pounds, David discovered an evidence-based approach for getting off his own 50 excess pounds and keeping it off for 25 years and counting. Since 1999, through his company Leanness Lifestyle University, David has been helping student members, from every walk of life, lose excess fat, keep the muscle and manage this crazy life. Questions We Answer in This Episode: What’s driving the obesity epidemic? What do we do about it? Eat less, exercise more. Calories-in, calories-out. We can do math and we’ve done it. Why isn’t it working? Are we lacking willpower? How do we keep our self-promises and stay on track? It’s the start that stops most people – what are some easy ways to get started? What are the factors those of us 50+ face that those in their 20s do not have with respect to weight management? Connect with David: https://lluniversity.com Grab your FREE 2-Week Trial: https://lluniversity.com/2weeksfree/ David on Social: Instagram: https://www.instagram.com/llu180 TikTok: https://www.tiktok.com/@lifestyle180 LinkedIn: https://www.linkedin.com/company/leanness-lifestyle-university Resources: Other Episodes You Might Like: The REAL Reason You Can’t Lose Weight in Menopause: https://www.flippingfifty.com/lose-weight-in-menopause/ Walking Off Weight in Menopause | Controlling Blood Sugar: https://www.flippingfifty.com/walking-off-weight/ Midlife Weight Loss: Burn Body Fat, Balance Your Hormones: https://www.flippingfifty.com/midlife-weight-loss/

Bodybuilding for women over 50. No matter who you are, you probably got an image in your head. What was it? I can’t wait to introduce you.  I have 5 guests today. And there’s a video version if you’d like to see them. You might want to. They’re not your grandma but some are grandmas. They’re not what you thought 60 or 70 would look like when you were 20. For one of them… she didn’t know if she’d have a 60. She realized at the point she’d been gifted 30 years she wasn’t guaranteed from an organ donor, she better get on with living her life as if she were grateful for the body she had.  Another, has Leukemia fueling her, not stopping her.  They chose this sport because of the challenge, maybe because it scared them just a little. But it’s not the bikini on stage that kept them in it.  I asked them these questions:  What got you started in this sport after 50?  How is the training “diet”?  Is it hard to follow, and is it hard to eat enough?  How does it work? Who are you competing against?  What about you? Would you be interested in competing as a bodybuilder?  Here’s why I asked these women to join me here. Bodybuilding for women over 50 isn’t a common topic. But it’s common for women to accept that aging comes with weight loss and I don’t talk about that either so there’s that.  It wasn’t the picture of them all on stage. Connect on Social: Julia Linn Website: https://bodybeautylovelife.com/ Instagram: https://www.instagram.com/dolphinine YouTube: https://www.youtube.com/@julialinn Helen Fritsch Website: https://www.ageisirrelevant.com/ Instagram: https://www.instagram.com/helenfritsch_ifbbpro Facebook: https://www.facebook.com/ageisirrelevant Tamea Smith Instagram: https://www.instagram.com/honey_b_fit_ifbbpro Janean Priest Instagram: https://www.instagram.com/janean_priest_ifbbpro Renee Landers Instagram: https://www.instagram.com/reneefitat70/ Other Episodes You Might Like: Women, Wine, Leukemia and Body Building: https://www.flippingfifty.com/women/ Age Your Way | Women Over 60 Become Calendar Girls: https://www.flippingfifty.com/calendar-girls/ Age is Not a Limit: The Psychology of Aging Optimally: https://www.flippingfifty.com/psychology-of-aging/

Most midlife women have gut issues they ignore, accept as normal, or just try to quietly cope with. And they may avoid group exercise or social engagements because of it. If you too are doing either of those or limiting your food intake, avoiding eating instead of finding the root cause of the issue, this is your episode.  To deal with gut issues I have a treat for you in this episode, one of my favorite gut health gurus is back. His second book is coming out soon (at the time of this release) and it’s a doozy. Too bad for him and soo good for us. You’ll hear him describe in our chat how he’s written it and we’re not kidding or teasing by the title of this episode. He’s made it just about as personal as he can without seeing you in person and giving you lab tests.  The right exercise is also great for gut health. If you’re not doing something yet, now is the time, I’ll link here to the 5 Day Flip. Small steps, easy to manage and say yes to!  5 Day Flip: https://www.flippingfifty.com/5dayflip  My Guest: Dr. Vincent Pedre is the Medical Director of Pedre Integrative Health and Founder of Dr. Pedre Wellness, CEO/Founder of Happy Gut Life LLC, has worked as a nutraceutical consultant and spokesperson for NatureMD, and is a Functional Medicine-Certified Practitioner with a concierge practice in New York City since 2004. He believes the gut is the gateway to excellent wellness.  As the bestselling author of “HAPPY GUT®—The Cleansing Program To Help You Lose Weight, Gain Energy and Eliminate Pain,” featuring his proprietary ‘blueprint’ for healing the gut, the Gut C.A.R.E.® Program—he has helped thousands around the world resolve their gut-related health issues. His newest book, The GutSMART Protocol — a 14-day personalized gut-healing plan based on the GutSMART Quiz — is the culmination of years of research and clinical experience as a functional gut health expert. Questions We Answer in this Episode: What made a doctor, you, decide “gut health”? Why a second book about the gut? Leaky gut syndrome: What does it mean? And how does it affect the rest of the body? What factors lead to leaky gut syndrome? The most common of gut issues for midlife women is bloating. What causes it? How can it be resolved? Where to start if you have gut issues? Are probiotics good for you? Are there Good and Bad probiotics? Could a listener unintentionally be supporting the wrong types of gut bacteria with a probiotic? How do you know if you should take one.. Which one and in what amount?  What are the best and worst foods for your gut? A GIFT from Dr. Pedre !! www.gutsmartprotocol.com/gift Get a FREE CHAPTER from his upcoming book, "The GutSMART Protocol." Of course, Consider Pre-ordering the book! This is a #1 concern for our community! Everything happens in the gut! Connect on Social:  Facebook: https://www.facebook.com/DrVincentPedre/ Instagram: https://www.instagram.com/drpedre/ LinkedIn: https://www.linkedin.com/in/vincent-pedre-m-d-3319405b/ Other Episodes You Might Like: Lose Weight, Gain Energy and Eliminate Pain with a Gut Cleanse: Dr Vincent M. Pedre: https://www.flippingfifty.com/lose-weight-gain-energy-and-eliminate-pain-with-a-gut-cleanse-dr-vincent-m-pedre/ 6 Better Belly Secrets from Gut Health Expert Summer Bock: https://www.flippingfifty.com/summer-bock-better-belly/ 7 Simple Ways to Better Gut Health Every Trip: https://www.flippingfifty.com/travel-gut/