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How Do You Measure Fitness Success in Menopause? #452: How do you measure fitness success in menopause? Is it weight? Is it inches? Are you digging deeper for the results that lead to long term success? Or chasing the digital number you crave? Do you look for short term measures of fitness success that...

How Do You Measure Fitness Success in Menopause? #452: How do you measure fitness success in menopause? Is it weight? Is it inches? Are you digging deeper for the results that lead to long term success? Or chasing the digital number you crave? Do you look for short term measures of fitness success that...

FromThe Flipping 50 Show


How Do You Measure Fitness Success in Menopause? #452: How do you measure fitness success in menopause? Is it weight? Is it inches? Are you digging deeper for the results that lead to long term success? Or chasing the digital number you crave? Do you look for short term measures of fitness success that...

FromThe Flipping 50 Show

ratings:
Length:
26 minutes
Released:
Jun 8, 2021
Format:
Podcast Episode

Description

How do you measure fitness success in menopause? Is it weight? Is it inches? Are you digging deeper for the results that lead to long term success? Or chasing the digital number you crave? Do you look for short term measures of fitness success that tell you you’re on the right track? Or do you see 5 things working and then that scale not changing and throw in the towel? If you’re sleeping well, love your energy, are eating high-quality protein evenly distributed throughout the day, you’ve explored your diet with an elimination and reintroduction process, reaching fatigue in your strength sessions and avoiding muscle-wasting cardio sessions, it may be time to look at what lab tests can tell you. Topic Interest You? Join me for the Flipping50 masterclass: Muscle Gain, Not Fat Loss How to literally measure before and after your programs. The number one thing every home that shelters humans who want to age optimally and see transformation need  is a smart scale. A dumb scale measures only your weight. A smart scale tells you at the very least body composition and weight. From there you can calculate simply your lean body mass. You want to be sure changes in that scale you give so much power to are positive increases in muscle and decreases in fat if you have weight to lose. You want to be sure you see gains that are muscle if you have weight and strength to gain because you’re on the skinny fat or frail side. Measure Fitness Success During Menopause at Home Pre-Pandemic I suggested Flipping 50 community members buy one or go and find a nutrition store, a fitness center, or doctor who had one. (Inbody or a dexa scan) Post pandemic I suggest that every home have one. That alone isn’t enough as we know from JAMA 2021 study that the average smart scale user gained 1.5 lbs a month during the pandemic. But it allows you to have feedback about your habits so you can course correct as needed. I have 3 smart scales, one for every price range from good enough to gold standard, in my Flipping50 Amazon store and I’ll link to that in my show notes.   If you don’t know your body fat percent, you don’t know enough. If you absolutely can’t invest $25 (the lowest priced smart scale) and you care about health, what are you doing?  Measure your: Inches (waist, and waist-to-hip ratio alone tell you a lot about your health) Weight + body composition (never just weight) Sleep Appetite/cravings Poop Bloat vs comfort Libido Reflection: Skin/face/eyes Energy Interest in life outside of exercising (two speeds – possessed to move or sleeping?) Productivity Happiness vs depression/anxiety Measure Fitness Success in Menopause by all these means, not just one. Why What You Think is “a Good Workout” Is Disrupting Your Hormones I’m about to challenge your ideal of a “good workout.” Can you remember, when was the last time you finished an exercise session and said, “that was a good workout”? What was that valuation based on? When you’ve been conditioned your entire life to think more is better, more recovery is generally not been included. More can mean harder, more often, longer, and all too often all of those at once. But there’s an elephant in the room. More means more, harder, longer, more often, and… … fatter. Because chances are you: Have a greater appetite and more cravings Are over-compensating with food Or are under eating And disrupting your sleep. Any combination of which add up to STRESS for your body. Signals get crossed. Your hormones don’t fire correctly. Cortisol tells your body to gain weight, store fat. Insulin sensitivity tanks and higher insulin and cortisol together deposit that fat right in the belly. The real definition of a good workout is one that meets the goals/purpose of the plan you have for today. Monday for me, for example is a rest day. Generally, Saturday and Sunday are higher intensity days, wisely planned that way to optimize the balance of a hard workout with less stress elsewhere. Do you get anxious on rest days? Fear that
Released:
Jun 8, 2021
Format:
Podcast Episode