7 Walking Mistakes that Prevent Weight Loss After 50
7 Walking Mistakes that Prevent Weight Loss After 50 Walking mistakes may be keeping you from your best results. Doctors often recommend walking as a best exercise. However, the blanket “walk” advice leaves a lot of information out. You’ve got less room for error after 50, especially if you’re in menopause. If you’ve added a walking program – or plateaued using one – or you're thinking about starting a walking program, avoiding these mistakes will help you keep moving in a more effective way. This episode is sponsored by CBD for Life. If this time of year finds you a little sore from workouts, CBD is a new tool in the toolbox, providing the anti-inflammatory properties without the THC or feelings of being high. I use mine most often on my upper back and neck, though also recently apply to my quads as I’ve started running again. I gifted some to my 93-year old mom for her lower back. I love not only that it works, it’s harvested thoughtfully, and that it’s a female founded company. I’ll link in show notes to it and to how you can get a discount code to try it. #1 Too Much Too Soon Fitness mistakes like this are the #1 reason for injury. I so understand the desire to get results yesterday’s yesterday, however it just won’t work out in the long term. You’ve got to have a foundation before you ramp up to more. “Smart starts” lead to flipping fantastic finishes. Have you ever tried to read the last page or last chapter of a book without reading the middle? It’s not satisfying. It doesn’t have the impact or desired outcome on you. Neither will your fitness program. Walking mistakes like this are the cause of overuse injuries like tendinitis most often in the IT Band, or bursitis of the hip, or plantar fasciitis. Flip: Walk frequently but short periods to start. Add 2 or 3 minutes a week to your walk per week. So week one you walk 20 minutes, week two you walk 23 minutes. It may seem slow but in a month you go from 20 minutes to 32 minutes of walking, and that’s significant. Yet you’ve allowed your joints, ligaments, and muscles to adapt. #2 No Intensity Changes Walking mistakes like this one will prevent fat loss during menopause. That covers a lot of years since it’s not uncommon for women to experience perimenopause symptoms for a decade. First of all it’s important to know, we should all be walking. It’s movement. But just walking has become necessary because we all sit so much. You need however to have some intense walking, some light walking, and some intermittent high and low intensity (interval) walking in your routine. You’ve got three energy systems. So a single intensity all the time is going to ignore two. It’s not good to go all out all the time. It’s also not good to go super comfortable all the time. The most common mistakes: Always intervals Always long walks Have purpose to your workouts. Every single one of them. Even if you’re at your ideal weight and you “look fine and don’t need to lose weight,” your best aging happens when all systems are go. Think down the road. Flip: Plan a long slow day, a short interval training day with at least 4 repeats of 30 seconds or a minute of fast or hill walking alternated with recovery, and a moderate intensity day in each week. #3 No Strength Training Walking is cardiovascular work that will have very little positive influence on your lean muscle mass. You lose muscle easier than you gain it after 50. To preserve it, and to gain any, you absolutely must strength train. You’ll be decreasing your percent body fat by increasing your lean, and that ultimately will support a higher metabolism that then helps fat loss. The real clarification you want to make is that fat loss, not weight loss, is your first and highest priority. You can lose weight, but if it’s muscle you are also losing metabolism and will gain fat. Don’t go walking down that road after 50! (pun intended!) Your posture and power in push off during walking will improve too so every step is more effective and efficient. #4 Skipping Right to Intervals Similar to #1, you’ve got to have that foundation. Speed is known to cause more injury than resistance. So before you try something, anything really, fast, you want to have learned the proper way to do it slow. The desire to use intervals when you walk, especially if you’ve been doing them elsewhere – say attending a spinning class or doing elliptical – may be strong. However every mode of exercise has it’s nuances and the body needs a chance to get used to it. Even if you’re not breathless or feel as if you could do more your body has parts that need to adapt. Flip: Return to #1 and review. Make sure you’ve been walking regularly for a few weeks before you ramp up interval training. #5 Skipping Warm up and Cool Down Sure, it’s just walking, but you want to begin it slowly. You may not need a static stretch before you start. However, if you have a history of ankle, knee, or hip issues I would definitely take a few minutes and stretch before you go. By the way, ankle-related issues are an age-related problem. Don’t read that to say you’re bound to have them. But doing range of motion exercises, and warming up before doing more than daily activities of living, can help you maintain range of motion as you age. Be sure to take 5 or 10 minutes to stretch at the end of a walk. Your muscles are warm and ripe for flexibility and mobility benefits of stretching. You can do a joint and muscle specific stretch or hit several muscle groups at once (for example, a warrior pose from yoga). Now, how does that help weight loss? Warm ups and cool downs certainly aren’t “calorie burning” necessarily. But, hey, if you’re sidelined because you tried to take short cuts? You’re fitness suffers and so do your walks. No idea how to do warm ups and cool downs or pull it all together?
Men’s Hormone Health | His & Hers After 50
Men’s Hormone Health | His & Hers After 50 Lady, you’re an influence for everyone around you. Though there is an abundance of information out there about women’s hormone health and you know we cover it here, there’s less about men’s hormone health. So we’re diving into it in this episode. I am so glad you’re joining me for this episode. It is really at your request that I have brought my guest on because so very often I’ve been asked, who is the guy’s version of Flipping 50? This one no surprise if you’re paying attention to the title is about men’s hormone health. For your partner, your dad, sons, brothers or friend, you are most likely an influencer. I’m asked so very often, who’s the guy’s Flipping 50? Though he serves other ages, I want to give a warm welcome to my guest today. Dr. Tracy Gapin is a board certified urologist, men’s health expert, speaker, and founder of Smart Men’s Health in Sarasota, Florida. Through his precision performance medicine program, he provides men a personalized path to optimize not just their testosterone levels, but their overall health and vitality so they can be amazing husbands, fathers, and leaders. He incorporates epigenetic coaching with data-driven biometric tracking, hormone optimization, peptide therapy, and cutting edge age management protocols to help men optimize their health and performance. Questions we answer in this podcast: 1 - What are men’s biggest health concerns? (or what should men’s hormone health concerns be?) 2 - If a listener is thinking, why has my man lost his edge and how do I handle it? What’s your answer? 3 – Let’s define epigenetics for listeners and how does it apply to men’s health? 4 - How do you work with men? How to Connect with Dr. Gapin: smartmenshealth.com You can learn more about his program specifically for men’s hormone health - precision performance medicine. Please leave a rating in iTunes! It really helps! Visit
Do You Live as If Health is Your Wealth?
Can you imagine nearly losing it all? What do you think of when I ask that? Did you think of money or you think of health? Imagine you've got these three main components of your life divided: Family and health Assets All your knowledge and skills You had to give one up? Then the next day you had to give me one more which would it be? After nearly losing her life in 2013 and spending almost half a million dollars to get it back, she is changing the world again by inspiring others to build extraordinary wealth and optimal health. By sharing her extreme successes and abysmal failures, Krisstina reveals the elusive secrets of the uber wealthy (and why health is where to invest first). Through cutting-edge, research-based education, access to the world’s top wealth strategists and doctors, Krisstina is helping millions each year discover the true path to wealth, health, and happiness. You can find Krisstina on her WealthyWellthy Life podcast, her free weekly Millionaire Masterclass, and on her website at WealthyWellthy.Life. Questions we answer in this episode: Where were you – what was your age? What happened? What were the signs? Describe the perfect storm you were in and how you ignored signs? Stress approach now? How have you made your health a priority? What’s the difference in say a day now? “Couldn’t be through conventional medicine” say more about your search for something other than conventional medicine- what drove you to functional medicine? Most people could not do that- be sick for a year – so two lessons – the less money you’ve got the more the health habits you have will keep you financially stable. Saving specifically for health not just for holiday gift giving or vacations. What was your journey into mediation like? It seems like such a reach for some of us. Describe the benefit you get from meditation. “My body is my number one asset.” ~Krisstina Wise Get a complimentary phone call with Krisstina: 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!
Starting Over Better Than Ever Over 50
Are you starting over after 50? Whether you choose it or it chooses you, starting over can be the best thing that ever happened. This episode is all about unwelcome changes followed by an exciting ride still unfolding for guest Lisa Hoffman. Lisa answered a call to help demonstrate exercises on a news station in Washington, D.C. That’s how we met. I wanted to share her story with you. If you’re in a tough spot, and changes are happening to you that you didn’t plan for, this is for you. Lisa Hoffmann is a divorced 47-year-old Washington, DC native. Former Real Estate Title Insurance Accountant turned Model, Actress and Writer. Some of her projects include, Devils Deal and Drifters both independent short films she co-wrote and produced, released in 2017, Television print and video promotional appearances. She’s been acting in several indie films all shot in the DC area as well as a few television miniseries that will be released sometime in 2020. Spokesperson for big names like Fitbit as well as working on her book called “Fly Birdie Fly” release date to be determined.
What’s Wrong With Setting Goals (and How to Fix It)
Have you ever set a New Year’s Resolution? Or set a weight or a performance goal? If you’ve ever been inspired to or forced to (I taught a health studies course for years, so that is for my students) … and if you’ve ever wondered, why you didn’t follow through or why you quit… then this episode is for you. What’s Wrong With Setting Goals (and How to Fix It) If you’re listening at the start of the New Year when I created this episode and setting goals for a new year that’s healthier, lighter, fitter, happier, more prosperous, or full of love you’re going to find this fascinating. Whether you’re just about to set goals or you’ve already set goals my hope for you is that setting goals is easier, effortless, and that they work for you better after this. As I release this episode STRONGER I my 12 week program is launching. In every program I like to think that I’ve helped reduce some of the questions about goals make sense when it comes to the how do I do it? For instance if you want to be more toned, loss some of the belly fat specifically, or just overall weight, or you want to sleep better – all things that the right hormone balancing exercise plan can provide, how much and how often do you do? I take care of that. So if you know what you want and you’re still in search of the how to do it, I’ve got you covered. But you’ve only got a few days literally so