Menopause Fitness: Menopause is Not a Sickness How do you modify your fitness to reflect a menopause fitness routine that will make you better not tired? This episode is about identifying what signs and symptoms are telling you. This episode is brought to you by STRONGER series of strength training for women. The first and ONLY existing hormone balancing strength training programs for women in perimenopause, menopause, and beyond. I have designed to include joint care, energy needs, address adrenal fatigue avoidance or treatment, bone density, metabolism boosting… all around hormones. Enrollment is open right now as I record live. It opens up a few times a year. If you’re listening to this when the programs are closed you can be the first to be notified when they open (and there’s significant savings for early bird registration), so visit if you have a special situation Gone through a program? A Fast Flip is available to women IN a program currently (by invitation only: ask) Let me know how you’re doing with your menopause fitness!
Exercise for Cellulite Reduction Solutions | Science & Practice
Exercise for Cellulite Reduction Solutions First things first: cellulite reduction and this conversation is not about perfection! It IS about confidence though. Not feeling your best can rock your confidence and who needs that!? Cottage cheese. Dimples. Whatever you call it, no one wants to see it. Do cellulite reduction solutions actually work? Do they have to hurt? Are results temporary or permanent? Back in 2016 I shared a 4-step cellulite reduction solutions process and it worked. There’s new research on cellulite and it’s 5-steps. It works better. I’m putting final touches on a brand new program to target cellulite. I’ll share more and a special invite to be a part of the beta group (for 50% off) later. Cellulite Reduction Cellulite: what it is – beyond the dimples and cottage cheese – and what causes it. Age – it happens at any age. Teenagers can have cellulite. Genetics are clearly at play. That’s your DNA and yet, epigenetics matter. More. Muscle – losses start happening at age 30 unless you’re actively doing something to prevent it! Fast twitch muscle is lost 2x as fast as slow and that effects your metabolism! Fat – increases by default if muscle decreases. Fat increases can occur due to poor eating, increased stress, as well as that slowing metabolism caused by less muscle. Skin – Aging skin is a big part of the cellulite problem and improving your skin is a part of cellulite reduction. Collagen production reduces as you age causing things like more pronounced wrinkles and the appearance of cellulite. Sleep – All of the repairs to muscle and skin occur while you’re sleeping. So if you’re not sleeping enough or not sleeping well cellulite may get the edge. Stress-induced cortisol doesn’t help you burn fat, it increases fat storage, so sleep is a must. Cellulite reduction solutions: Sleep enough. Know your personal need. Eat for fat and cellulite reduction and for skin rejuvenation. That’s not low fat necessarily but quality fat. Lift weights to fatigue. Cardio interval in the right frequency and intensity. Sequence your exercise correctly. There are 5 steps that make all the difference. Get the right intensity at the right dose. It’s not now nor has it ever been more of what’s not working! If you’d like consistent improvement vs. random improvising check out the brand new STRONGER II: Smooth & Strong. You’re invited to be a part of this 12-week case study as we launch in beta. If you’re interested in help long term and not just for a few minutes, now’s the time. I’m launching STRONGER II: Smooth & Strong a 12-week program and I’m looking for women for our beta program willing to commit and share before and after results and program feedback.
Protein Intake and Strength Training After 50 | 10 Studies
10 Studies: Protein Intake and Strength Training After 50 Protein intake and strength training together are your dynamic duo for aging and loving it. ~Debra Atkinson 1) Protein was the determining factor when high or low carbohydrate intake didn’t have an impact on successful aging. “Successful” was determined by an integrated rating of social, physical, and mental performance. 2) In a 2018 review of literature of protein intake influence on aging researchers reported: “Currently recommended protein intake for aging adults may not be sufficient for muscle mass and strength maintenance. To minimize the adverse health and environmental effects of excess animal protein consumption, incorporation of sustainably sourced plant proteins may be a promising strategy.” I’ll link to previous conversations about the animal and plant protein dilemma. 3) Very high protein intake (≥1.2 g/kg/day) and high protein intake (≥1.0 g/kg/day) groups showed better lower limb physical functioning and walking speed (WS) performance in comparison to individuals who present relative low protein ( 4) Women below the higher RDA protein threshold had a significantly ( p In conclusion, the present study supports the RDA threshold of 0.8 g·kg-1 BW of proteins to prevent the loss of muscle mass and emphasizes the importance of the higher RDA threshold of at least 1.1 g·kg -1 BW to infer additional benefits on constructs of physical function. This study also supports the role of protein intake for healthy aging, even in older adults meeting guidelines for physical activity. (Several studies point to protein needs increasing for sedentary and frail older adults). 5) Physical inactivity and inadequate nutrition (undereating or overeating the wrong things) accelerate age-related decrease in muscle mass and strength. The good news is that this status is subject to modification. Physical activity/exercise guidelines need to make specific reference to resistance exercise and highlight the benefits of higher-intensity aerobic exercise training, alongside advocating older adults perform aerobic-based physical activity and household tasks (e.g., carrying groceries). In terms of dietary recommendations, greater emphasis should be placed on optimal rather than minimum protein intake for older adults. Guidelines that endorse a daily protein intake of 1.2-1.5 g/kg BM/day , which are levels 50-90% greater than the current protein Recommendation Dietary Allowance (0.8 g/kg BM/day), are likely to help preserve muscle mass and strength and are safe for healthy older adults. Increasing the proportion of leucine contained in a given dose of protein, co-ingesting other nutrients (e.g., carbohydrate and fat or supplementation with n-3 polyunsaturated fatty acids) or being physically active prior to protein intake. These things are known to enhance muscle protein synthesis.
After 50 Fitness Formula for Women Book
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
Reset Your Hormones Naturally with Essential Oils
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 Oils and 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 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