7 Simple Interval Training Workouts for the Holidays
7 Simple Interval Training Workouts for the Holidays This post is all about interval training workouts you can do during the holidays (and busy times any year) and why they work. I’m sharing my Interval Training guide that includes 7 workouts, plus two little travel workouts you can do without equipment in a hotel room or in the guest room before your hosts even wake up. You can overdo a good thing though, so if you’re an overachiever, listen all the way through! --Before we dive in though…. This episode is sponsored by CBD For Life. 00:58 Short on time? Lucky you! It just might save you from yourself! Any self-respecting woman over 50 almost can’t help herself from exercising in a way that will make her feel worse not better. What I mean by that is this: you can likely remember the day when you went to hour-long aerobics classes and then did more time on the cardio equipment. The longer you worked out the more fit you would get, or so you thought. That was just the thought of the day when it comes to fitness. More is better. Having just recently finished Ironman Cozumel I am happy to be doing 20 minutes of exercise a day this month. And so is my body. Too much cardio causes inflammation and weight gain especially when you’re in that middle of menopause storm. I’m exhibit A if I’m sharing gory details. I gained 9 lbs. this year during training. Not loving that, and no, it’s not muscle. If you think that more exercise, and more intensity, is the answer, I can assure you that it’s not. Fat Storage and Stress The body will either store more fat or fail to release fat if you’re tipping cortisol. And during the many hormone changes during menopause you’re more susceptible to the negative effects of outside sources of stress, too. In my case mold exposure is probably a big factor for me too – but exposure to toxins can easily effect any of us - and you’ll hear more about that in an upcoming podcast. Exercise of any type is stress. A reasonable amount of stress for your body is Okay. Too much when considering all else going on in your body (and mind) and you’ll have an extremely hard time losing weight. Less is more when it comes to exercise, and for the woman who wants good results without tons of time to spend, interval training is the answer. One major mistake women write me every day is that they don’t have time to make exercise a full time job… here’s the good news: that would be a complete mistake! So it’s really important if you seek balance that yes you move, but that you do not exercise for hours a day. Getting the Best Solution Have you ever been to the Clinique counter? Done the skin test where you slide the bars over your answer in response to questions? Well, similar to that the After 50 Fitness Formula for Women (the formula) is based on the signs and symptoms you’re hormones are messaging you with. They tell us simply what you should be doing, how it’s working, and how to adjust. A key in the formula is shorter intense workouts. It’s really best to ditch those hour-long classes and runs – even if your head thinks you need them – if it’s not getting results you want, more of it isn’t going to suddenly get better results. So your holiday craziness from decking the halls to shoveling snow, to shopping (on your feet rather than online) to skiing with the fam and charades at the office party – all count. Don’t wish it away, embrace it! What Your Brain Remembers Back in your 20s or 30’s you may remember then the belief was that if you didn’t have at least 20 minutes it really wasn’t worth it. Plus, all the skinny girls were on the Stairmaster for at least an hour. If you try that now you’ll probably gain weight not lose it. And be so tired tomorrow you won’t want to get up. Trying to exercise the way you did when you were 20 or 30 is going to make you less fit, feel worse, and potentially make you resistant to weight loss. The trick? Say a little thank you for that list you’re checking twice this month. All you need is about 20 minutes to get a good interval training session in. Even as little as 10 minutes can be effective. The advantages of interval training workouts after 50 are many: You boost your energy instead of draining it. You increase your fast twitch muscle fiber. You balance as opposed to trashing your hormones. You actually look forward to it. You can use any exercise mode you enjoy. No equipment required. Don’t forget your copy of my 7 Simple Interval Training Workouts guide in the show notes for episode, so be sure that you visit the show notes where you can download the book directly from the link. Consider it my gift to you this season. If you’re working, you’re wrapping, and doing those intervals you may need a little pampering. 08:11 There’s no need to worry you don’t have time, or that you can’t get to the gym. There are so many things you can do right at home –even in the smallest of spaces– at home or traveling. Questions I answered in this episode: Why is interval training better than longer workouts? How can short be so much more effective? Why interval training workouts after 50? How much is enough and how much is too much? Can I use strength training for my interval training? Or do them together? How do longer workouts make hormones worse? 10:00 Download your free Intervals Book Click listen in iTunes Click ratings and reviews Leave your 5 star rating (seriously I’d love it, but your authentic comments are what I need to grow and give you more of what you want and less of what you can leave!) Know how much I appreciate you doing this!
How Health Coaching Moves You in the Right Direction Faster
Today's episode is pretty much a coaching call with me. Unless you actually have coached or are a coach it's hard to know what to expect and how it works. There's a little dance between asking, listening, suggesting, and providing homework that will give us data. You can't see it all here but you can see how we uncover and I play roles as a fitness expert teaching, as well as asking what's true. In a next session of course there would be more to go on for the choices my client, in this case, Annette would have to consider. Then we co-collaborate on next steps. But this is a perfect example of someone maybe like you - who isn't finding it works any more and how we'd explore data collection to give us some clues about why. How often have you had a question answered before you knew to ask the question by listening to a conversation? I’m not talking exactly about eavesdropping but you’re invited to listen to a conversation today between myself and Annette, a brand new Flipping 50 virtual member. Her questions were so on-target with many of our new members that I wanted to do a live coaching session with her and let you listen. You’ll be able to hear as the coaching conversation unfolds, how I pick up on certain important points Annette shares. And if you don’t, that could be huge insight for you on what you want to take a closer look at. Questions we answered in this coaching session: What is your definition of “healthy eating,” can you describe that? How much protein do you have each meal? Are you aware of your response to food sensitivities like gluten and wheat, or eggs? Can you describe your exercise history? What’s a typical exercise week look like? Why are you so sure not to go heavier than 10 lbs with weight training? Are you concerned about bone density? Coaching around fitness, especially for women in midlife and older is more than just giving an exercise prescription to follow. It’s listening for the best place to start with one or two small steps based on what’s happening now for the person. Did you hear how comfortable and valuable coaching can be? Then two small pieces of homework that could change everything are given. No overwhelm but a concrete way to start moving in a better direction. Leave a comment below the show notes. Maybe I’ll choose you to be a guest for a complimentary coaching call. Please leave a rating in iTunes! It really helps! Visit Click listen in iTunes Click ratings and reviews Leave your 5 star rating (seriously I’d love it, but your authentic comments are what I need to grow and give you more of what you want and less of what you can leave!) Know how much I appreciate you doing this!
Easy Detox Anytime Including Before Your Holiday Splurge
Easy Detox Anytime Including Before Your Holiday Splurge Before we dive into this episode and I roll out the red carpet for my guest I want o read a review from iTunes. Natural easy detox happens daily when you eat and drink the things that makes your body thrive. Heart of electrolytes? Of course, you have! Don't confuse those common exercise electrolyte sources (full of chemicals, sugar, or both) with what we're talking about today. Post-mold, and pre-triathlon competition, I've been sipping on this stuff daily. It's a huge help for staying hydrated and for making it easier for your body to do what it should and can every day. OrwollFam says: "Debra makes so much sense and afer following her for a few years I feel better (no daytime energy crashes anymore) look forward to exercising, and am seeing results! I am loving life again. This is a total game changer!" My Guest Teri Cochrane is an integrative practitioner and thought leader in personalized health care. She has developed her own methodology, “The Cochrane Method®,” which integrates a multi-level nutritional approach, including bio-chemistry, nutrition, genetic tendencies, herbology, and counseling, to develop a bio-individualized plan for her clients. She is a writer and speaker, and maintains a nationally read blog and radio presence. Teri specializes in complex health conditions and has a private clinical practice in Reston, VA within the metro Washington DC area. She launched her groundbreaking and Amazon best selling new release book - The Wildatarian® Diet - Living as Nature Intended in March 2018. Questions we answer in this podcast: What’s the best way to handling stress – because it’s not going away? Why is Wild the best way to live to manage it? Why might Keto not be the best approach for everyone? What’s a good pre-holiday detox strategy? How do you stay lean and fit at 58? What does your diet and workout routine look like?
Imagine Your Life at 75 Then Listen to This
What will your life at 75 look like? I hope you haven't skipped the assignment to create a vision of your own life at 75 before you listen. I caught up with Dexter Yeats at Ironman Cozumel 2019. You may remember our interview two years ago when I had the good fortune to meet her at Cozumel Ironman 2016. Days before this year’s race we ran into each other at the hotel and began talking about mindset. Listen in as we discuss her plans for next year, when she’ll turn 75. Here how she responded to my question about mindset and the placebo effect. I’ll link to Dexter’s prior podcast with me and to the book that I began our conversation talking about. Questions we answer in this podcast (and pose for you): How has mindset made a difference for you? Share the story you told me about how you’ve rehearsed mentally since 1989 What’s it like for you at home when you’re not surrounded by triathletes who get this lifestyle where hours of biking, running, and swimming are the norm? Do you have in-active friends? What are your plans for next year (when you turn 75)? So the last question I’ll ask here, reader, is what does your life at 75 look like? What do you want it to look like and why? Remodeling? Dexter’s home is undergoing remodeling right now, a new addition includes her personal workout room. It’ll be complete with a treadmill, a zero gravity treadmill, and a Wahoo trainer, with a beautiful view. (I’ll be sure to mention weights). That’s what she’s planning for her life at 75. Please leave a rating in iTunes! It really helps! Visit
How I Mastered Menopause Metabolism with Exercise
How I Mastered Menopause Metabolism with Exercise If menopause metabolism has put pounds on you and or belly fat is an issue no matter what else is going on with weight, this is your read. I’d be willing to bet that most of what you believe – because it’s what you’ve been taught – is part of the problem. In this post I uncover what worked for me, and how I discovered the research that made my “accidental” optimal menopause metabolism formula no accident at all. (get started ... with less exercise right now)
The podcast for those approaching 50, 50 and over 50 who want to change the way we age. Fitness, wellness, and health research put into practical tips you can use today. You still got it girl!
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