Debra Atkinson Fit4Menopause

✋ Hold up! 👇 Let’s talk safety before we dive into these shoulder shenanigans. Making these common exercise mistakes invites trouble to your shoulders. Remember, risk: reward to avoid injuries! 🛑💪 Shoulder presses—ditch wide arms. Bring those elbows in front of your shoulders; keeping things safe.  Feeling competitive at the gym? Slow your roll! Ease up on the weights; your shoulder muscles (even the tiny ones) are MVPs and deserve respect. Go easy; better safe than sorry, right? 😉 Upright rows? They’re not my favorite because they encourage internal rotation (hello, potential injuries). We need to get external rotation to balance daily postures rather than overdue more internal rotation with weight.  Opt for lateral raises instead Keep it light, bend the elbows slightly, and keep the thumbs up. If you were ever taught the old “empty can” drill, it’s time to step into 2024!! 👍 Want more support to be sure exercises are on track? Try 5 days with me. JUST 5 DAYS! 💥 Ready to take the challenge? Join me for my 5-day flip. Start now at flippingfifty.com or hit the link in my bio.  Got shoulder workout questions? Drop ‘em in the comments 🔄💬 . . #ShoulderExercises #FitnessTips #FitAfter50 #WorkoutWisdom #WomenOver50 #ActiveAging #ExerciseQuestions #5DayFlip #FlippingFifty #WomenFitness #HormoneBalancing #WorkoutMyths #ExerciseDoAndDonts #StrengthTrainingForWomen #OnlineFitness #HealthyAging #Shoulders #ShoulderExercises #ExercisesDosandDonts #YouStillGotItGirl

Don’t Wait for the Wishbone this week! Take care of your bone density all holiday week with this quick workout tip! Bone needs regular stimulus to improve (and not to be lost). Little jumps are a proven part of maintaining or gaining bone to avoid osteoporosis. Got osteoporosis? SEE end note. 🎯3 -5 sets of 10-20 jumps 4-7 days per week 🦃If you can do these jumps AND then some? >>> 🎯Strength train major muscle groups 8-12 repetitions to fatigue. 🎯Do 3 sets, even squeeze in a 4th if you have time (hey, speedy… slow down. Each set should take at least a MINUTE) The less time you have, the fewer exercises you’ll choose but don’t skimp on number of sets. 👉👉8-10 exercises done 1-2 times = not much effect on bone 👉👉3-4 exercises 3-4 times = bones say, “now you’re talking!” Exercise Selection tips: ✅Major or “core” muscle groups (we’re NOT choosing biceps here) ✅More than 1 joint involved (Compound) 🦃Traditional trumps “functional” moves for bones. Really, traditional BECOMES functional because it is directly related to the outcome you want!! 🦃Do the BASICS and do them consistently! 🦃These jumps need not be high. If you can, and you’ve earned it (progressed over time to it) then yes. 🦃When? Any time anywhere! ☀️NOTE: Got Osteoporosis? Recent studies are showing high impact safe and effective for those diagnosed provided there is a progression to it. If you have osteoporosis, or osteopenia, ask your physician about your risk level, and work with a Medical Exercise Specialist 🎯Want a done-for-you answer? The 1st and only Made-for-menopause fitness membership is OPEN for Black Friday (link in bio) 👈👈 #holidayweek #quickworkout tips #bonedensitytips #bonehealthtips #bonehealth quick exercisetips #exercisetips #exercisetip #functionalexercise #functionaltraining #bonemineraldensity #jumpforbonedensity #osteoporosis #osteopenia #osteoporosistips #osteopeniatips

Train your hamstrings every time you do a quad exercise. It’s good for a midlife woman’s butt. ☀️That is, when you do exercises like squats, leg press, wall sits, also do some type of a hamstring curl, bridge, or leg lift. ☀️Your knee will thank you. If you spend a significant amount of time sitting, you easily have shortened hip flexors. With weakened or under-stimulated hamstrings (as well as time spent lengthening hip flexors), a gap between your front and rear muscle strength over time will cause risk of strain and injury. The hip, knee, and lower back are usually the place you’ll feel this. ☀️FLIP: If you already have an imbalance, beginning a completely balanced exercise program will cause further Imbalance. You’ll continue to over emphasize what is already stronger/tighter/weaker/passively longer. 🎯For instance, in a strength training session offset daily living with a 2:1 ratio to regain balance. (Hint: there will usually be some stretching involved in rebalancing too) Like this: ✅If your left side is weaker, do Left, Right, then Left side again. ✅Do twice as many pulls as pushes or hamstring exercises as quad-dominant exercises. Watch for the core challenge in Nov! #midlifewoman #midlifewomen #midlifewomensfitness #buttexercises #exercisetips #exercisetip #hamstringexercises #lowerbodyworkout #workouttip #workouttips #workoutvideo #exercisevideo #womensstrengthtraining #strengthtrainingtips #strengthforwomen #bodybalance #betterexercise #intelligentexercise #movemore #fitnesstips #fitnesstip

It is so easy to wish and want things. Then realize how much it doesn’t matter if you have them if you don’t feel good. And when you feel good even the little things are better. In the moves I’ve made this last decade I’ve paired down, been more selective every time. The things I let go of and regretted most, I’ve bought again. But they aren’t really things. They’re the items that makes every day life better, richer. Home gym equipment I thought I wouldn’t have room for. A broken mug I had to replace because it was my #golfmom mug. If it’s easy to live right and feel good, there are a lot fewer “wants” is what I’ve found. In case you feel the same grab the link in my bio (dm me) for the holiday gift guide. In 2024, one of my favorite things was our June Flipping 50 retreat. I love ❤️ it when women train for an experience and with that purpose, change how they see themselves! Pictures from that event are epic. It’s like summer camp for midlife women. (Minus kumbaiya) How about you? Less attached to things these days? #womenempowerment #womensupportingwomen #womensfitness #flipping50 #womensretreats #midlifewomen #midlifeinfluencer #menopausefitness #menopausesupport #menopausehealth #healthhabits #fitafter40 #fitafter50 #makememories #fitafter60 #womenshealth #fitnessretreat

Your turn! What would you tell her? Or… Are you 30? What would you ask? Stronger young women make wiser mature women. What advice do you wish you had known then? Let’s share it with those younger women. Fitness and health have trends we see come and go… but the data doesn’t lie. But first… A legit question: would you have listened ? I sometimes wonder. But I also know that I knew things early that I doubted because I was “swimming upstream.” When you’re young and experience resistance to what you’ve adopted that others haven’t, it may be easier to cave. At this moment, later, you’ve seen it, tested it, and whether it did or didn’t work, you have data. 📊 There’s a freedom in 60. There’s a wisdom in what you see, hear, and patterns you observe. You can be so much more objective with your own data. And you know you can’t and don’t need everyone to be of the same opinion or going at the same speed. What advice would you give younger you? #womensfitness #midlifewomen #menopausefitness #menopausesupport #menopausesupport #fitafter50 #fitafter40 #exercisetips #womenshealth #womensupportingwomen #adviceoftheday #fitnessadvice #youngeryou #tipsforwomen #over30 #youngwomen #30something #fitnesstrends

What’s better than wasting time resting between sets? ✅Balance exercises What’s better than static balance exercises? ✅Dynamic balance exercises What’s better than dynamic balance to holiday tunes? …. Nothing! Here’s two I love ❤️ for making the most of my time. When to use? Anytime for a break from sitting! Between supersets or trisets for a little more rest As part of warm up I choose 3-5 and use a different one between sets. Standing g on one leg activates: ✅Glute medius ✅Core How’s your balance? #womensfitness #midlifewomen #balancetraining #balanceexercise #beyondyoga #dynamicbalance #movelikethis #exercisetips #fitafter40 #fitafter50 #flipping50 #strengthtrainingforwomen #fitnesstips #fitnesstips #menopausesupport #strengthtrainingforwomen #restandrecovery #coreexercises #bodyweightexercise

Let’s keep it simple. This is really not a lot of new things. These are things you already do. You may need to dial up ⬆️ a bit or get on 🎯 but those tweaks don’t have to happen all at once. Choose the ONE that will make the biggest difference. Focus on that. Maybe spontaneously other things will fall in place (they often do). Need a little support for menopause or post menopause health over holidays? Join me for My Favorite Things wed Nov 6… at coaching session plus a gift guide! I’ll share the 1 thing that makes the biggest difference in holiday physical and mental health. Flippingfifty.com/gifts Or DM first link. #holidayrecipes #holidaygiftguide #giftguide #myfavoritethings #menopausesupport #menopausefitness #midlifewomen #fitnesstips #exercisetips #workouttips #womensfitness #workoutplan #healthhabits #fitnesshabits #easyfitness #startexercise #fitafter40 #fitafter50 #flipping50

The macro of the year, the decade, and your midlife and beyond success. What does a typical day look like? None of us are typical, first. But here’s a real example. The cheat sheet gives you an idea of protein content of common foods. The most shocking thing for most midlife women when we started coaching groups 10 years ago? The energy. No more crashing… always hungry… that they thought was normal. While over 6 weeks they also DID get stronger and add lean muscle, supporting fat loss, it took just one week to improve energy enough they were hooked. When you know, you know. Got a favorite high protein low carb breakfast? Share it in comments!! #highprotein #energydiet #energytips #energyboost #energybooster #musclemass #fatlosstips #fatlossafter40 #fatlossafter50 #eatprotein #proteinsources #midlifewomen #menopausesupport #menopausefitness #eatthisnotthat #lowcarbbreakfast #strongerwomen #strongnotskinny #womensfitness

Got a few minutes for a boost of energy (and longevity-worthy fitness) ? Sneak these in post/walk when you’re warm or even as a quick workout when you just need short and quick. Do the whole variety or choose one to do on repeat between rest. The moves support: ✅Agility ✅Power ✅Ground Forces To benefit: ✅Bone Density ✅Boost in fast Twitch muscle fiber ✅Fall risk reduction #womensfitness #midlifewomen #exercisetips #menopausefitness #fitafter40 #fitafter50 #flipping50 #fitnesstips #agilitydrills #fasttwitch #fallrisk #fallproof #athomeexercises #athomeworkout #noequipmentworkout #noequipmentneeded #exercisesnacks #fitnessinfluencer

Tight hips? In addition to stretching, movement like this helps lubricate the joint. To “juice the joints” like this: Try using a small prop to circle around( I have a half foam roller) Try to avoid shifting weight drastically to the other side To maintain form keep reps on one side low (eg 5 clockwise 5 counterclockwise) and do additional sets rather than lots of reps at one time. Tight hips can happen both from too much sitting as well as increased activity. The best way to relive is a combo of stretch, mobility and strengthening. Tight hips? They can show up as lower back pain or even knee pain. #exercisetips #stretches #athomeexercise #floorexercise #hipexercise #tighthips #tighthipflexors #noequipmentworkout #noequipmentneeded #hipmobility #hipmobilityexercises #easyexercise #womensfitness #midlifewomen #fitafter40 #fitafter50 #flipping50 #backpainprevention #stretchesforbackpain

5 Signs Your Migraine is Related to Menopause Did you know? Migraine can be heavily influenced by hormonal changes, especially during menopause. If you’re noticing changes in your migraine patterns, here are five signs menopause might be the reason: 1️⃣ Hormonal Fluctuations: Discover how changes in estrogen levels during perimenopause can lead to more frequent or intense migraine. 2️⃣ Age Factor: If you’re experiencing new or worsening migraine in this life stage, it could be a sign of menopause’s onset. 3️⃣ Symptoms Changes: Learn about how shifting migraine symptoms, such as increased nausea or sensitivity to light, may indicate a connection to hormonal changes. 4️⃣ Other Menopausal Symptoms: We’ll explore how migraine often accompany symptoms like hot flashes, night sweats, and mood swings—signs that your body is adjusting to menopause. 5️⃣ Duration and Frequency: Find out why an increase in the duration or frequency of your migraine might be linked to these hormonal shifts. 🎧 Join @mynectarhealth and @flipping50tv on The Flipping 50 Show to discuss these connections — and the surprising link between migraine, menopause, and even constipation! This episode is packed with valuable insights to help you understand your body better! 👇🏻 Comment “podcast” below, and we’ll send you the link to this enlightening discussion! Don’t miss out on this important information! 💖 #Menopause #MigraineAwareness #WomenSupportingWomen #Podcast #MigraineHeroes #migraine #migraines

The connection between dental health and heart disease is strong. So as we close out Menopause Awareness Month, this. When estrogen drops, heart health can be more a problem. And some things you can’t “outrun” or “outlift.” Like this… I have had a “year” when it comes to dental work. It all began innocently enough when I broke a tooth with a stick of gum heading to workout. The local options didn’t seem entirely safe given what I’ve learned about oral health and heart risk. A brief encounter made me even more nervous. I never felt comfortable and had multiple challenges with care. When I had an x-ray and found there may be a problem tooth requiring either root canal or extraction, I chose very carefully. I sought a holistic dentist. I’d not put going to the dentist on top of my “things I love to do” list but I have never had a better experience. Ever. Most pleasant ever and I’ve spent some long days in the chair recently. Inside my kit: - Water jet (hello better and more frequent flossing) - Probiotic toothpaste powder - Probiotic mints - Bamboo tooth brush I love mine! And I’m headed back this week… for an all star report card LOL.. so lmk if you have questions for @drsanda of @beverlyhillsdhw and I’ll share. More than 15 years ago I was a radio show co-host and interviewed health experts regularly on air and it was really the first I’d put together dental health and heart disease. But the evidence is clear. Up to 2x as likely to have stroke if you have gum disease and there’s a strong relationship between tooth loss and heart attack. But the biggest difference is the way you’re treated, or the way bacteria are treated. If this isn’t a top priority at your dentist or no one is talking to you about it needing to be, you can start now. Want one? https://orasana.com/atkinson Code: FLIPPING50 #dentist #brushyourteeh #oralhealthcare #gumdisease #heartdiseaserisk #strokerisk #dentalkit #doyoufloss #flosseveryday #dentist #bestdentist #brushyourteeth #toothextraction #rootcanal #hearthealth #beverlyhillsdental #greatgifts #giftideas #waterjet