This document outlines six steps for maintaining fitness and health after age 50. It discusses the importance of exercise, nutrition, sleep, stress management, hormones, and rest/recovery. For each area, it provides guidelines and recommendations. Exercise recommendations include cardiovascular, resistance, core, and mobility training. Nutrition focuses on adequate protein intake, limiting sugars and processed foods. Sleep emphasizes getting 7-9 hours per night. The overall approach recommends balancing all areas for long-term health and fitness.

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