How to Beat Fatigue with Exercise If you suffer from chronic fatigue, thyroid issues, and specifically Hashimoto’s then this is your episode. My guest is an expert, she’s helped herself and as a chiropractor and strength expert she supports may women looking to beat fatigue with exercise. Yet, your exercise could actually be causing or contributing to your problem. To beat fatigue not buy more of it, Dr. Emily Kiberd shares the what and why of an exercise solution. Much of what she shares comes from her program Thyroid Strong. My Beat Fatigue Expert Guest Dr. Kiberd is Founder of Urban Wellness Clinic in Manahttan, New York and Creator of Thyroid Strong and Dr Emily Kiberd has seen thousands of women over the last 12 years in practice. She helps women with Hashimoto’s beat fatigue with simple sustainable exercises to help heal their joints and thyroid. With her program Thyroid Strong, women get back to what they love, FASTER. Questions We Cover in this episode: You’re not just an chiropractor and strength expert, you specialize in helping Hashimoto patients. Can you tell us about your own story with thyroid issues and how you got interested in helping thyroid patients get and stay strong? What are some of the special considerations for thyroid and autoimmune thyroid patients when it comes to exercise? Can we talk about some of the common (but not commonly discussed) symptoms like hypermobility and challenges with maintaining muscle mass? Why are these more of an issue for those with thyroid disease? How can we determine if what we’re dealing with is in fact hypermobility? I saw a post on your Instagram recently about the Beighton Hypermobility Score. Can you give us an example of what kind of exercise program you might recommend for a thyroid patient? Is it usually the case that less is more for thyroid patients? What are some of the common mistakes thyroid patients make when it comes to exercise? Any case studies that have stood out for you in terms of your thyroid clientele? What are your 3 primary takeaways for our thyroid community in regards to proper exercise? For Dr. Kiberd’s free gift, “3 things NOT TO DO in your workout if you have Hashimoto’s and WHAT TO DO instead!” Connect:
10 Upper Arm Toning Exercises You Can Do At Home
What's the science behind upper arm toning exercises? How do you get tone or get it back after 50? It's all in this episode. Say goodbye to bat wings, bingo arms and the second wave good bye! I’m sharing 10 upper arm exercises that you can do at home. Inevitably, one of more of these may not work for you for one reason or another. You’ll still have plenty of options for creating a workout that won’t bore you and will keep those muscles guessing. Drum roll… 10 Upper Arm Toning Exercises You Can Do At Home Triceps kickback single Triceps kickback (seated or standing) Triceps press (seated or standing) Skull crushers Lying triceps extensions Lying triceps extensions with kettle bell/weight palms in neutral Straight-arm triceps extension (seated or standing) Close-grip chest press Dips Triceps triangle pushups [Watch the videoany time for quick how-to set up and perform each] 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!
Sprints for Healthy Body Composition Post Menopause
Sprints for Healthy Body Composition Post Menopause If you want healthy body composition (less body fat and more lean muscle tissue) and you’re post menopause, sprint intervals are proven to get you there. Visceral body fat, especially, is correlated with increased risk of heart disease. If you want to maintain your health as you age, this lesser prescribed activity may be your ticket. You’ll want to read/listen to this. In fact, you may think after hearing this episode sprints are your one stop shop for fitness. There’s proof that short sprints (really short) followed by short recovery can boost muscle mass (RARELY heard of during other cardio exercise more often associated with muscle losses). The protocol for the study published in the Journal of European Applied Physiology in April 2019 was done on post menopausal subjects was 8-second sprints alternated with 12-second light pedaling for 20 minutes. There was 8 minutes of light pedaling before and 8 minutes of light pedaling after the intervals for a total of 36 minute exercise sessions. I’m inserting a video of me toward the end of this workout. You’ll see what I liken to the “ugly cry” aka the ugly workout in the Arizona heat. Because this requires a lot of control I do it on a trainer as opposed to outdoors. A stationary gym bike does not give you the same control. If you’re using bikes at the gym try to get on a spinning bike.
5 Mindset Shifts for Better Fitness in Menopause
5 Mindset Shifts for Better Fitness in Menopause Mindset shifts are a must if you’re pursuing better fitness during menopause or after. You had socialization and conditioning that influenced you heavily at a time when, well, you were easily influenced. Gone But Not Forgotten You potentially buried yourself between then and now under the business of life. My students and clients tell me that they were busy in their careers and or families, not eating all that well, not finding time for exercise, and not feeling they needed it. I say that because as women sometimes we equate the need for exercise with the need to lose weight or get rid of calories or find ourselves more desirable. Why Mindset Matters are a Challenge Really buying into exercise as a lifestyle- the kind of exercise very different from your 20’s and 30’s – about hormone balancing not burning calories, or fat, or basically in other words, you, requires a shift from the "others" oriented moms we watched. A midlife woman under stress responds quite differently to “more exercise, less food.” In fact, she is likely to slow her metabolism to a crawl and threaten her energy with adrenal fatigue if she does that for long. "You really have to make up your mindset." It’s going to take some mindset shifts to rid yourself of those decades-old thoughts. I’ve got them right here in this post. First though before I dive in I want to begin letting you, my podcast listeners know that the Flipping 50 Café is the sponsor of this podcast and right now is the time to jump before the rate go up in July. The sooner you’re in the better your rate. Some of our founding members are in at the lowest rates and they’ll stay right there – grandfathered in –because I so appreciate them! Here’s why rates are going up… We listened. I know that navigating that was once easy, gets challenging with more content. So we've organized it with this in mind. We’ve revamped our platform and curated mini courses in 8 areas that our members tell us are the hottest sources of frustration: Weight loss How to start exercise/eating for right now Joint health (arthritis, ortho issues) Bone density Strength training Motivation And more (the extensive hormone course in the works) I’m going to share a
She Did It! Her Mid-Life Weight Loss Success!
Mid-life Weight Loss Success is soooo possible! If you’re in midlife not loving your weight, energy, or your life it’s never too late. My guest today is proof. She shares her own midlife weight loss success and how it spiraled into a new career path. Beate Probst is the founder & CEO of Be-At-Ease Solutions and she helps women reverse their body’s aging process with the help of real nutrition, exercise, support, motivation, and accountability. She lives by her motto "Train in any mood, Lift at any age & Live to tell what happens" Beate walked her talk. She lost 50 lbs. and kept it off for over a decade which she says has helped her develop tools to overcome stubborn weight gain especially during hormonal changes, that she is now passing on to her clients who are each crushing their weight loss journey. In addition to being a Holistic Weigh Loss Expert and personal Online Trainer, she's a mindset mentor and empowers woman to embark on a journey of self-awareness and self-love also recognizing that their weight loss is a side effect of an already beautiful woman. Beate shared this with me: This happened to me when I was 50 years old. I was a personal training client, discovering my own potential of maintaining my weigh loss success and learning new strategies to overcome hormonal stubborn weight gain. And that is where I realized so few woman have the confidence or the drive to do the same. So it was then I started to change my career to be a health, fitness, and nutrition expert after seeing so many woman around me feeling helpless and intimidated to start exercising and looking for answers, support, and validation that they are still able to increase their quality of life even though going through all the changes that their body is making. Questions we answer in this episode: You’ve got a weight loss success story, spawned perhaps by a stinging remark by an ex-husband. That seems like a juicy way to get started.Tell us about it. What were your personal obstacles to optimal health and weight loss success? In spite of that significant weight loss success you rode a hormone roller coaster that knocked you off track, tell us about that. How do you think your recent personal journey influenced your ability to support other women? Are you specifically focused on weight loss for midlife women? What’s your advice for weight loss success to women just starting? - it's a master class I did to explain the rules(they've changed!) for fat loss after 50 and share details about my Fit-U program. You'll know if it's a fit. And you'll know if it's not.