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The Flipping 50 Show

Let's start Flipping 50 with the energy and the vitality you want for this second half! I solve your biggest challenges and answer questions about how to move, what to eat, and when, along with the small lifestyle changes that can make the most difference in the least amount of time. Join me and my expert guests for safe, sane, simple solutions for your second (and better) half!

Mar 22, 2022

Your Menopause Workout vs Your 30-something Workout

Your menopause workout is different. But how? Should it be less? Should it be more? Should it be lighter? Should it be more intense? 

Yes, yes, yes, and yes. 

It depends. I’m going to lean into these words on this episode. And shamelessly I’m going to share some of the recent research that can’t help but set me up to tell you about the Flipping 50 STRONGER program. 

You can look and feel as good as you did at 30, as long as you don’t try to exercise like you were 30.

–Debra Atkinson

First, let’s talk about what a good menopause workout is NOT. 

  • It’s not just having “a convenient workout” to do at home. 
  • It’s not just having a workout led by a 50-something trainer. 
  • And it’s definitely not finding a menopause fitness-labeled class or coach. 

It’s understanding the WHAT and the HOW of exercise you’re doing helps you by supporting your right-now goals and your goals for the future.

That is understanding which and how exercise has the best ability to both prevent decreasing muscle mass and increase fat burning. 

If your goal is bone density, it’s important to unveil how exactly we reach enough stimulus to support bone density and do so without risk of injury. 

[Does every exercise have the same ability and positive influence as another? No! Yet, if you read the list of benefits from yoga, bone density appears there. If you read the benefits of walking, bone density is also there. But there are few details for a time-crunched woman about the fact that they only help – up to a point – and then if you’ve been doing them, they don’t help more.

Bone density is but one example of the “misleading” or “missing” information when it comes to exercise. 

It’s understanding what form and technique changes matter

…to you more now than ever (because of the injuries women in midlife are prone to:

plantar fasciitis


hip bursitis

IT Band issues


Those technique tips include:

  • Where your weight should be and where it shouldn’t
  • Cues so that if you feel it “here” you need to make a technique adjustment and you know what it is

It’s understanding why what works for young athletic males with high testosterone and growth hormone, eating adequate protein and calories potentially won’t work and could in fact, backfire for a woman who is depleted in hormones compared to her younger self and who is has low energy availability and lower than necessary protein or even water consumption  

It’s understanding the value of recovery and that it requires far more time than workouts themselves, yet that’s where the benefits come

There should be an agreement that your body’s response to exercise is just data. If it’s not working or it’s working in reverse order, there’s something more going on. 

Ask the right questions.

Do you need to exercise? Yes.

Do you need to strength train? Yes.

Is less cardio exercise most related to decreased cortisol and more beneficial and optimal body composition? Yes.

Questions for you:

Are you strength training? If not, start.

Are you doing any HIIT? If not, are you suffering from adrenal stress or are you ready to do HIIT? 

Are you prone to injury or illness? Chances are you need to address adrenals or hormonal health. 

Do you have gut issues ranging from diarrhea, constipation, gas or bloating? If so, exercise in your sweet spot can help, but can’t do all the heavy lifting. Try eliminating food sensitivities (they’re inflammatory, prohibit nutrient absorption) so you can improve your gut health. 

Are you sleeping? If not, are you prioritizing it? Have you tried the things that will naturally improve it sequentially and consistently? 

A “Good Menopause Workout”

There are many things that will deem your menopause workout a “good one” or not. Within 4 weeks you should begin to see and feel differences in muscles, energy, and even sleep if you need improvement. Your mood, anxiety, or depression will improve. Your blood sugar levels will improve. 

STRONGER Tone & Define is open.

If you’re seeing or hearing this episode in March 2022, we’re running a contest during these 12-weeks. Simply said, we’re rewarding you even beyond the rewards of gaining strength and bone density benefits. We’re doing a giveaway based on participation, not on inches or pounds or percent body fat changed. I firmly believe we don’t win that way. We get lost that way. You will change more inside than outside during your first 12 weeks of strength training. 

If that resonates, or you know a friend, the first week we open, we reward early birds with the best rate. So, join us now, or join the waitlist if you’ve missed this one. I’d love to see you inside soon. 

Resources mentioned in this show:

Stronger Tone & Define 

Other Episodes You May Like: 

Top 20 reasons why strength should be mandatory for everyone over 29… 

5 Myths About Strength Training: 5 Reasons Now is the Time