100 episodes

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!

The Flipping 50 Show Debra Atkinson

    • Fitness
    • 4.5, 166 Ratings

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!

    Best HIIT Workouts for Women Over 50

    Best HIIT Workouts for Women Over 50

    What are the best HIIT workouts for women over 50 Recommendations for intervals in this short episode full of a few key things you want to remember if you’re wondering what are the best HIIT workouts for women over 50.

    • 13 min
    Why Pilates Benefits May Appeal & Seduce You After 50

    Why Pilates Benefits May Appeal & Seduce You After 50

    What Pilates benefits do you love most? New to Pilates? Or a veteran? You’ll enjoy this episode with a lawyer turned Pilates instructor turned podcaster. It’s not the typical career path but you’ll appreciate the journey. Especially if you’re at a crossroads in your own career or life. Tune in for this one.

    • 30 min
    Losing the 80’s Eat Less, Exercise More Myth | Women Over 50

    Losing the 80’s Eat Less, Exercise More Myth | Women Over 50

    The other question I have is what would a typical workout schedule look like? Including 2 strength training work outs and at least 2 intervals? What do I do on the other days? And how intense should those other exercise sessions be?

    • 23 min
    Intermittent fasting and exercise & eating window | Women Over 50

    Intermittent fasting and exercise & eating window | Women Over 50

    The 16:8 she’s referring to is 16 hours of fasting and an 8-hour eating window. For example, you could eat dinner by 6pm and eat breakfast at 10am. What I’ve been doing is eating closer to 11am and having dinner around 5 on most days, that’s not always possible.

    • 22 min
    Do You Need a Doctor, or a Better After 50 Exercise Routine?

    Do You Need a Doctor, or a Better After 50 Exercise Routine?

    Is your after 50 exercise routine working for you?
    A new study in the Menopause Journal confirms it. The more physical activity you do, the better you feel during menopause. An earlier study published in April confirmed the relationship. This one confirmed there’s a threshold where you’re really supported.
    You probably didn’t need a study to tell you this. If you’re already active you know it. Did you know how much? And that low-to-moderate may not cut it?
    After 50 Exercise Routine Starting Point
    If you’re not active, the knowledge alone is not enough, is it?
    The question for you is… how do I stay with it? Long enough to feel better?
    The study also clearly showed two other interesting points:
    Depressive symptoms increased in postmenopause compared to perimenopause.
    The Facts About an Optimal After 50 Exercise Routine
    Menopausal women with medium Physical Activity (PA) scored higher on life satisfaction than women with low levels of PA.
    Even in the presence of depressive symptoms, life satisfaction scores were not affected. However, with adequate Physical Activity life satisfaction scores increased.
    The take-away? Don’t wait to feel better to exercise. The exercise will make you feel better. As you feel better, you will gradually increase your level of exercise. Depressive symptoms respond better to exercise than to cognitive or prescriptions (that come with negative side effects).
    Exercise is Medicine
    When you’re in the moment of depression or the grips of anxiety it is pushing the base of a snowman uphill in sticky snow. (Iowa girl analogy) Still, applying principles of an effective after 50 exercise routine will work if you add a little more insurance.
    Namely, these two things:
    Don’t do it alone Know that with medicine or without you’ll still have obstacles: expect them so you’re able to say, “I saw you coming” and have a plan that keeps you on track – call a friend, report to your coach after the walk/workout you’ve got in your plan that day. Telling someone is level two. Having an accountability call to report it is level 3, hitting the home run. Want support with your after 50 exercise routine? Join the 5 Day Flip (and there’s a knee-friendly version if that’s a better option for you).
    References:
    https://journals.lww.com/menopausejournal/fulltext/2020/04000/the_role_of_physical_activity_in_the_link_between.6.aspx
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5845641/
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3674785/
    Resources:
    Flipping 50 Fitness Specialist
    Flipping 50 Facebook Insiders group – Join!

    Other Episodes you may enjoy:
    5 Walking Workouts You’ll Run to For Results
    Is Moderate Exercise Really What You Need Right Now?
    Full Body or Body Part Training ? Reader Q and A
    show notes:
    flippingfifty.com/exercise-routine
     

    • 15 min
    Build on Your Strengths | Women Over 50 Live Coaching

    Build on Your Strengths | Women Over 50 Live Coaching

    What if you build up your strengths instead of focusing on your weaknesses? It's not a new concept. Yet, limiting beliefs added to a focus on our weaknesses compound the negative feedback loop you have about them. 

    • 42 min

Customer Reviews

4.5 out of 5
166 Ratings

166 Ratings

eralbertson ,

Fantastic Podcast

Debra is incredibly knowledgable and helpful. I always learn something new when I listen to her and I trust the information she shares. Plus, her show is fun, upbeat and entertaining. Thank you for a fantastic podcast!

Suzanne_V ,

Very Helpful!

Debra is so helpful when it comes to self care for women. She is able to support her recommendations with published scientific studies which gives her the credibility needed when it’s hard to know whose opinion to trust. I really appreciate her!

JoFlaime ,

Debra is a wonderful host full of great tips and advice

So glad to have a show for women in midlife. Debra has created a wonderful platform to share her fitness tips and positive message that is clear and easy to apply. I really enjoy her podcast and her Instagram posts. She’s my accountability partner to keep me motivated to stay fit!

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