1.
Welcome to the ….Webinar!

2.
4Ever Fab &
Fit After 50
 Six Steps For Sexy, Sassy Second 50s
Debra Atkinson, MS, CSCS
www.voiceforfitness.com

3.
Of 6 AREAS….
EXERCISE
NUTRITION
SLEEP
STRESS
HORMONES
REST & RECOVERY
Bonus..stay tuned!

4.
Running The Show
Running On Empty
Prescription…Therapy…

5.
What women say before they begin
working with me…
• “I’m eating right, exercising, it’s not
working…”
• “It’s like the rules have changed. What used to
always work doesn’t. Things I never had
problems with, I do.”
• “Cellulite is showing up where it never did.”
• “I can’t exercise like I want to…even if I knew
what that was at this point…I’m out of time”
• “I was in the best shape … until I got hurt”

6.
Make Your List…Check It Twice

7.
EXERCISE
Cardiovascular
Resistance
Core
Mobility

8.
Smarter Ex
 I wait at least an hour after rising before exercise
 I adjust my exercise plans if I’ve not slept well or am sleep
deprived
 I always perform a warm up that eases me into the main
exercise I will be doing
 I always perform cool down and stretches following
exercise
 I take at least one full day off exercise a week, sometimes
two
 I exercise with a plan and adjust based on energy, sleep or
stress levels and my heart-rate or exertion level.
 I regularly try new things that get me moving in different
ways

9.
Cardiovascular Exercise
I get a minimum of three to five cardio
sessions a week
One of my cardio sessions includes intervals of
harder and easier work
One of my cardio sessions is long and slow
One of my cardio sessions is short a
moderate-to-hard challenging session
On days I don’t “exercise” I have a lot of
lifestyle activity

10.
RESISTANCE Training Exercise
I strength train at least twice a week
I fatigue at 10 or fewer repetitions at least one
day of the week using heavy weights
I perform functional resistance exercises that vary
the plan of movement and mimic activities of
living more closely at least once a week.
I perform quick movements and challenge agility,
balance and reaction skills at least once a week

11.
CORE
I perform core exercises most days of the
week
I focus primarily on stabilization exercises
I also include rotation, back extension, lateral
flexion and limited forward flexion in my
exercises
I avoid crunches and sit-ups

12.
MOBILITY Exercise
I stretch, practice yoga, or do Pilates most
days of the week
I focus on my hips, upper and lower back,
chest and shoulders eat time I stretch
I hold stretches or poses for 15-30 seconds
minimum
I perform static stretches after I am warmed
up or after my exercise session

13.
DIETARY CHOICES
 I focus on eating a variety of high quality nutrient-dense foods
 I include three meals of 30gms protein each day
 I include snacks combining carbs, fat and protein so I am eating 3-4 hours
 I limit food and snacks high in simple sugars
 I limit processed food consumption
 I drink from 6-10 glasses of water a day depending on my needs
 I rarely exercise on an empty stomach, but fuel my exercise sessions
thoughtfully
 I often consume protein before strength training (24gms)
 I consume a 1:3 or 4 (protein:carb) snack within 30 mins of exercise and or
a meal of 30gms protein within 90 minutes following
 I don’t “diet”
 I find food pleasurable and a social experience: I’ve made peace with it
 I take time to plan meals and snacks I love that I look forward to and give
me energy

14.
DIETARY CHOICES
I eat healthy fats daily
I realize and practice eating that reflects ‘fat does not
make me fat’
I limit alcoholic drinks to 1-2 a day for men, 1 a day for
women or fewer
I avoid drinking alcohol on empty before I’ve made
decisions about my meal
I eat breakfast as one of my 3 x 30gms
I focus on drinking water between meals and just drink
to eat comfortably at meals
I leave two hours between my last meal and bedtime

15.
SLEEP
I PILLOW TALK: Mattress, Sheets, Pajamas
I have ideal TEMPERATURE: Yours, Room
I control any potential intrusive SOUND
I remove LIGHT and keep my room dark
I remove or eliminate LED and SCREENS
I have a sleep trigger ROUTINE
I get 7-9 Hours of sleep at night
I Pass The Wake Naturally, Feel RESTED Test

16.
STRESS
 I pay attention to environmental stressors and eliminate or
reduce them
 I regularly socialize, vent, and enjoy friendships
 I connect with family and friends at least once daily
 I have a sense of purpose about what I’m doing here
 I have a belly laugh every day
 I surround myself with beauty in art, color, nature, music,
and am exposed to it every day
 I know my stress triggers and try to reduce my exposure to
them
 I choose healthy ways to relieve stress
 I know my stress signs and respond quickly with my 911

17.
HORMONE HELL-O
Cortisol and Adrenalin
Insulin
Estrogen-Progesterone-Testosterone
DHEA-s
Ghrelin
Thyroid
I am aware of my “majors”
I’ve discussed with my Dr. and assessed levels
I understand the role they play in weight gain,
loss or successful maintenance

18.
REST & RECOVERY
I add my life work, physical work and play, and
emotional stress levels to determine my total
allostatic load
I know the difference between fatigue and
lethargy
I know what fully recharges my batteries
I plan rest and recovery rather than waiting
until I need it

19.
WHOL/HOL-ISTIC Approach
 I am working with allostatic load and goals in
an integrated way
I live as if there’s no way to isolate mind-body-spirit
any more
I don’t however, wait for the spirit to move
me: motion drives emotion
I seek someone else’s insight when the little
B____ inside my own head isn’t supportive or
helping me get results

20.
SCORE?
Number of Boxes You
Checked?

21.
Total Possible

22.
Your Percentage?
• Greatest Area For Improvement?
• Actions You Can Take Toward That?
• Will You?
• Who Are You Going To Report To?

23.
15 Minute (optional)
• What area is your greatest challenge?
• What have you tried in the past?
• What did you like initially about the program?
• What stopped working?

24.
www.fb.com/navigatingfitnessafter50
@after50fitness
www.YouTube.com/allagesfitness
DEBRA@VOICEFORFITNESS.COM