#294: How to Make the Right Exercise Work for You Post-Pandemic with Debra Atkinson

If You Are Ready to Recommit Yourself to Exercise, You Should:

  1. Create healthy metabolic habits by finding a way to hold yourself accountable
  2. Establish a base by trying different exercises that allow you to listen to your body
  3. Prioritize strength training and reaching muscular fatigue rather than burnout

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Episode Summary

As women, we have been conditioned to believe that the harder and longer we work out, the better results and metabolism we’ll get. While regular movement is critical for our heart, bones, brain, metabolism, hormones, and muscle, it is about the type of exercise and the length of time that really make a difference.

Flipping 50 with Debra Atkinson

Debra Atkinson has helped over 200,000 women “flip” their second half with the vitality and energy they want. A wellness coach, hormone balancing expert, and the founder of Flipping 50, Debra is passionate about helping both women and men get metabolically fit through methods they enjoy and provide powerful lifestyle changes. With her 37-years of full-time fitness experience, she is an expert at helping women in menopause take back control of their bodies.

Recommitting Yourself to Exercise

Many of us have found our exercise routines plateauing and our waistlines getting bigger throughout the Covid-19 pandemic. There is absolutely nothing to be ashamed about if you can relate to this feeling and want to recommit yourself to your exercise routine. 

But did you know that it can take as little as 20 minutes a day of strength training to see the metabolic recovery you have been searching for? Debra’s approach is all about exercising smarter, not harder so that you can master your metabolism and get your fitness working for you.

Get More Out of Your Workouts for Less

Burning your mind and body out through exercise will never support your body in the way it needs to be supported. By focusing your workouts on achieving muscle fatigue, rather than the number of reps or minutes you spend at a machine, you can increase your metabolic rate and give your body the rest and recovery it needs to thrive.

While exercise is vital for women of every age, it is especially important to have a tailor-made plan to set your body up for success during perimenopause, menopause, and beyond. By checking in with yourself, stopping overdoing it, and learning what is not working for your body, you can get more bang for your buck when it comes to your workouts and health.

Are you ready to reset, get back on the saddle, and create a plan to benefit your metabolism and your hormones? Share what accountability tools you are going to use, like the 10 Day Hot, Not Bothered Challenge, to get moving again with me in the below.


“Accountability is the number one reason people hire personal trainers and health coaches. And don’t throw that under the bus, or think you shouldn’t need to do that, because that is worth everything. That is priceless; we all need that.” (15:15)

“For a lot of people, getting moving first with strength training can be far easier. Not having to have that severe discomfort of getting breathless. And often, if you are not drawn to integral training or cardiovascular exercise, you will probably be more inclined to have a better time and enjoy yourself a little bit more with strength training.” (21:54)

“The moment that you are in right now is a huge opportunity. Because you have got a clean slate, and you can get started.” (23:32)

“Any mode of exercise can fit that bill, but the key is that you love it.” (26:04)

“I am asked this a lot, how long should my strength training workout be? And the bigger point is, let’s reach muscular fatigue and get a quality workout. It is not necessarily about the minutes.” (29:17)

“Rest and recovery are very important, and the rest in-between is as important as the actual exercise.” (31:04)

In This Episode

  • How the pandemic has impacted our weight, stress, inflammation, fitness, and more (6:58)
  • What you can do to keep your healthy metabolic habits in place during the pandemic (13:44)
  • Ways that strength training can stabilize your blood sugar and alleviate your anxiety and depression (20:25)
  • The best plan of action to get back into your routine and rebound from the past year (23:14)
  • Why cardio is not the best way to burn fat or achieve weight loss (31:59)

Resources Mentioned

10 Day Hot, Not Bothered Challenge

Flipping Fifty Website

Follow Flipping Fifty on Instagram | Facebook | Twitter | YouTube

Follow Debra on LinkedIn

Related Episodes

Essentially You episode #279: The Secret to Gliding, Not Slamming into Perimenopause and Beyond with Dr. Lakeischa, MD

Essentially You episode #213: What Is the Right Exercise if You Are Dealing with Hormone Issues? 

Essentially You episode #208: How Exercise Can Either Boost Your Metabolism or Damage It at Age 40+ with Debra Atkinson

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Filling your body with the right fuels has an incredible impact on your hormones and energy. Download my free guide to the best hormone-balancing recipes here! Download Dr. Mariza’s Cravings Cheat Sheet

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