We are pleased to share the recap from our June Women’s Forum virtual program, BEYOND THE MYTHS: ENERGY NOW AND HEALTH LATER. We’re grateful to our guest speaker, Debra Atkinson, for debunking myths about menopause and aging and providing straightforward strategies to boost our energy, build lean muscle, strengthen our bones, and make better nutritional choices to improve our health and well-being as we age.
Here is the link to the replay, and below are key takeaways, including content and links to learn more about Debra and her programs.
KEY PROGRAM TAKEAWAYS
Four of the biggest fitness priorities for women are:
- Energy
Exercise won’t necessarily help with weight loss, but if you want more energy, a better night’s sleep, or less stress – move each day!
- Building lean muscle and maintaining bone density
We lose 3-8% of muscle each decade starting at 30. What helps: resistance training, calories, protein, sleep!
Building muscle mass through strength training should be a goal, and diversifying your exercise routine is important.
- Try 5 different weight-bearing exercises – go 5 sets with 5 reps.
- Maintaining bone density
Women can maintain bone density by eating a healthy diet and exercising regularly – lessening the impacts of a fall.
- Reducing the risk of falling.
To reduce the risk of falling, build your reaction skills! Practice balance in chaos and move your center of gravity away from the support base over your feet.
Overcoming Obstacles
The biggest obstacles for women are time, nutrition, and understanding conflicting information.
For midlife women, Debra suggests:
- Exercise in 10-minute intervals during the day.
- Eat veggies first, and carbs at the end of your meal because it lessens the impact of the meal’s blood sugar by 75%.
- Never, ever, ever forget to ASK.
- If you are working with a trainer, ASK if the exercise program they recommend is based on science-backed research, not just your health and activity history. Be sure your priorities align with the activities and schedule they are suggesting.
- When working with a functional medicine doctor, an Obgyn, a longevity expert, or another healthcare professional, ASK them to explain the root cause of why you feel the way you do. Because the “how” your body feels never lies!
Making a Plan
Plan an ideal week/day based on your current status and time reality. Remember to:
Exercise during your feeding stage so that you’ve eaten something before you exercise and something after.
- Choose exercises based on the outcomes you want.
- 12 minutes of yoga, hold poses for 30 seconds each.
Weight-bearing exercises: If you can jump, do it! Jumping improves bone density!
- Four sets of 10 jumps, 5-7 days/week. (Try jumping on a rebounder!)
Strength train because muscle allows us to pick up our pets, our grandkids, work in the garden, enjoy Pilates longer, and more of your favorite activities!
- Five sets of 5 repetitions, as heavy as you can.
About Our Speaker
Debra Atkinson
Debra Atkinson, Founder of Flipping 50, is a Hormone-Balancing Exercise Coach and 39-year Fitness Expert who has helped over 275,000 women “flip” their second half with the vitality and energy they want.
Debra is a bestselling author – her books are You Still Got It Girl! The After 50 Fitness Formula for Women and Hot, Not Bothered. She is host of Flipping 50 TV and The Flipping 50 Show, and two podcasts: She Means Fitness Business and The Flipping 50 Show.
Debra is a prior Senior Lecturer in Kinesiology and a Subject Matter Expert recognized by the American Council on Exercise, AARP, Washington Post, Prevention Magazine, USA Today others. Her Tedx talk is titled Everything Women in Menopause Learned About Exercise May Be a Lie.
Debra is the creator of the first and only exclusively made-for-menopause fitness membership in the world and the Flipping 50 Menopause Fitness Specialist course for fitness and health coaches.
A Final Message
We hope this program empowers you to take steps towards enjoying a healthy, strong, long, and joyful life! Remember, our health is our wealth, and the choices we make today will have a significant impact on our quality of life in the future.
Please reach out to us to learn more about our firm, CAP STRAT, and if we can help talk through your financial life to ensure the approach and resources you have in place are creating the success and outcomes you desire.
Please let us know if you would like to have a conversation with us. Email the CAP STRAT Women’s Forum with any questions at womensforum@capstratig.com! Or call us at 630.320.5100.
