Do you feel like you don’t have time to fit exercise into your busy schedule? You’ll find it easy to find time for fitness with our helpful menopause fitness tips.

Tip 1: Break down those wish-I-worked-out-but-I’m-too-busy barriers

• Make physical activity a priority. Carve out some time each week to be active and make an appointment with yourself. Write it on your calendar. Try waking up 30 minutes early to walk, scheduling lunchtime workouts, or taking an evening fitness class. Spend some mental energy examining your own schedule and figuring out when it is realistic to exercise regularly.
• Make family time a physically active time. Plan a weekend hike through a park, a family softball game, or an evening walk around the block.
• Sneak physical activity into your days. Take the stairs instead of the elevator, park farther away in parking lots, and walk in place while watching TV. You can even break those 30 recommended minutes into three 10-minute segments — possibly easier to wedge into busy days and nights.
• Doing routine chores that involve physical activity is helpful in more ways than one. Rake the yard, wash the car, or dust the furniture a little more enthusiastically. Getting these active jobs done can really get the job done, if you know what we mean!

Tip 2: Settle only for success!

• Set goals. Set both short-term and long-term goals to keep motivated. Write in on a calendar to make it official.
• Track progress. Keep an activity log. Include workout activity, length of time exercising, and also record the days a workout was missed, and why. Seeing progress in black and white can help keep you on track.
• Have fun. Vary your workout routine to decrease boredom and challenge your body. Choosing activities you enjoy will help to keep you going on those days when you really don’t feel like it.
• Reward yourself. Celebrate every success. Getting started is sometimes the hardest part.

Tip 3: Off the couch, off the tape measure

It takes about 60 minutes of physical activity every day just to prevent weight gain, not to mention lose weight, so get up and get going. Try a bit of gardening, a bike ride, or a brisk walk. At the least, women should be physically active for 30 minutes per day most days of the week. (But even 30 minutes 3 times a week will be rewarding!)

Tip 4: Don’t do too much

While this may sound crazy (or very appealing), exercising in moderation is important. Use common sense! Always start off a new exercise regimen slowly and after checking with your healthcare provider. Following an approved program is one way of exercising to reduce a long list of health risks without adding the risk of injury.

You know you have good posture when you can draw a straight line from your ear through your shoulder, hip and knee.

Sucking in your tummy and tucking in your tush on a regular basis will help strengthen your muscles and improve your appearance and mood.

Practice good posture when going through menopause.

When standing:

1. Hold your chest high.
2. Keep your shoulders back, relaxed.
3. Suck in your tummy and tush.
4. Keep your feet parallel.
5. Balance your weight evenly on both feet.

When seated:

1. Choose a chair that allows you to rest both feet flat on the floor, keep your knees level with your hips.
2. Sit with your back firmly against the chair. Place a small cushion behind the curve of your lower back, if needed.
3. Keep your shoulders relaxed
4. Tuck your chin in slightly.
5. Keep your upper back and neck comfortably straight.

Practice good posture daily. Think about it when you are at the office, making a meal, doing chores, at the store, getting out of the car, and during exercise.

Having good posture will become automatic the more you practice. Good posture will help prevent injuries during exercise.

I have always been embarrassed about my 34 DD’s rolling my shoulders forward to hide them. It is always a conscious effort to practice good posture. When I do, I feel better about myself.

If you are not practicing good posture, ask yourself, “Why?” Are you ashamed? Lazy? Too weak? Hiding something? Suffering from low self-esteem?

When you have the answer, give yourself a big HUG. Then suck in your tummy and tuck in your tush, and show the world today that YOU MATTER, you are beautiful, you are lovable, and you are strong!

Once you commit to an exercise regime, your secret weapon is utilizing your target heart rate ensuring an effective workout. The target heart rate (THR) is your pulse rate per minute, and it can guide you through safely exercising while maximizing your routine.

What is your target heart rate? Click here.

Wear a heart rate monitor when exercising to track your target heart rate. During cardio sessions your target heart rate range should be between 60% (fitness zone) and 80% (aerobic zone) of your maximum heart rate. Monitoring your target heart rate is a great way to make sure you are pushing yourself hard enough to get the fat burning and cardio results you want.

Set goals using your target heart rate. Pace yourself if you have been inactive. If you are not at 60% of your target heart rate, push a little harder and watch your fitness level improve. Within six months of regular exercise you may be able to exercise at 80% of your maximum heart rate.

Always discuss your exercise choices with your healthcare provider.

After losing 25 pounds doing the Menopause Makeover my body was now at a wonderful healthy weight, but my belly and tush were still giggly. It was time to set a new goal – build muscle mass and firm up! At the age of 51 I had lost a lot of muscle mass. That’s a nice way of saying, “I was flabby, droopy and not very strong!” My first 12 weeks doing The Menopause Makeover was spent on the elliptical 30 to 40 minutes most days of the week, and 3 days a week weight lifting (dumbbells). It was time to change up my routine and kick it up a notch – so I hired celebrity trainer, Ashley Conrad – set new goals for my second round.

I first saw Ashley featured in Carmel Magazine. She was an incredible toned young woman and honestly I felt anger seeing her photograph. Being an old flabby 51-year old, how could I ever look young and firm again? Making peace with the fact that I will never look 20, 30 or even 40 again, I decided I could be super healthy! So I called her!!!! A few days later we met, I challenged her with my new goals, and surprisingly – she took me on, even though I was NO celebrity!

You can check out Ashely at:
http://www.clutchbodyshop.com/ashley.html

Ashley incorporated the plank pose into my exercise routine. The plank pose is practiced in yoga and the sports world. I learned the power of the plank pose quickly. I hated it, it hurt, it was hard, but 6 months later I had ABS! I have never had abs before – and now at 51 I have freaking abs! You can see them if you don’t believe me, click here. OK, I don’t have a 6-pack, but I do have a 2-pack.

Once you learn the basics, you will hold this pose for a 10 to 20 count, two or three times in a workout. Sound easy? Once you try, your world will begin to shake, sweat will pour out of every pore and you will beg for it to end. You may be asking, “What’s so great about the plank pose?”

The Plank Pose promises:

• A strong core
• Strong abdominals
• Strong quads
• Strong shoulders
• Strong wrists
• A strong spine
• Strong arms

Basically your entire body in one pose! The plank pose rocks, and improves your posture – which can make you look 10 pounds less.

Doing the plank pose properly is important to avoid injury. If you suffer from carpal tunnel syndrome or low back problems this may not be the pose for you. Always consult with your health care provider before starting any new exercise regime.

How to do the plank pose:

• Get down on a yoga or exercise matt on all fours
• Shoulders over your wrists at a 90 degree angle
• Next, press your feet out and away from your body, so you are now in a push up position
• Your body is straight, like a plank, from your head to your heels
• Make sure your hips do not drop or raise above the straight body line
• Keep your neck neutral, do not strain, a natural extension of your spine
• Do not drop your chest
• Push through your heels, so your legs are strong, and heels are pointing to the ceiling
• Spread your fingers and press through your entire flat hand, this will take pressure off the wrists
• Hold for a 10 count, or 12, 15, 18 or 20 if you can. Then repeat two to three times in one workout session.

Variation of the Plank Pose:

Instead of shoulders over wrists, have your elbows under the shoulders and shoulder width apart. This variation is excellent for your abs and shoulder strength.

Practice the plank pose or variation two to three times per week. Hold for a count of 10, 12, 15, 18 or 20 depending on your level. Repeating two to three times in one workout session. You will quickly build strength and see results. If you are trying to lose weight, the plank pose will burn some serious calories.

Enjoy the power of the plank!

A great set of abs has always been a fantasy for me. For years my youthful estrogen-rich skin held my belly so it appeared toned. As the years have passed with too many responsibilities and too little time for exercising, my gut has just started pouching out. Then menopause took the fat from my hips and thighs and redirected it to my belly. I started looking three months pregnant. Ironic isn’t it? I can no longer bear children yet I look like I am carrying one. Just a couple of months ago on the way to yoga class a teenager waiting for a bus smiled and asked me, “When are you expecting?” Escaping a response I ran into the nearest restroom locked myself in a stall and sobbed. Between age, menopause and craving food 24 hours a day…. this mid-aged menopausal girl called in the ultimate Belly Busters!

Benefits of a tone tummy

1. Better balance and coordination
2. A healthy flexible spine
3. A sense of “feeling” better
4. Increased motivation
5. A strong support system for the muscles in your lower back,
hips and pelvis
6. A more stable center of gravity
7. More shopping options

The abdomen consists of three main muscles groups:

1. Rectus abdominis is the large flat muscle wall that runs from the lower chest to the pubic bone. Most of us refer to this
muscle as our “abs”.
2. Oblique abdominis is the muscle that runs diagonally along the side of the mid-section from the lower ribcage to the pubic area. The internal obliques lie underneath the external obliques.
3. Transversus abdominis is the thin strip of muscle that runs horizontally across the abdomen.

The ultimate Belly Busters is a series of exercises focused on each muscle group. All you need is an area in your home that gives you the space to lie down and 10 minutes.

The Ultimate Belly Busters Program
- Three sessions per week, with a “rest” day between workouts
- 10 minutes per session
- 3 Belly Busting exercises that consist of 8 to 12 lifts per set
- 3 sets, with 60 seconds between each set.

The Ultimate Belly Busters

Crunches
- Lie on your back on a mat or a carpet.
- Bend your knees with your feet flat on the floor.
- Press your lower back to the floor.
- Place your hands behind your head.
- Lift your chest to your pelvis. Do not tuck your chin to your chest.
- Keep your elbows pointing outwards; do not wrap your arms around your head. Do not pull on your head. Let your abs lift you up.
- Exhale as you lift your chest upwards.
- Keep your lower back on the floor.
- Contract your abdominal muscle as hard as you can and count to 3.
- Return your shoulders to the floor, with your head still up.
- Repeat this crunch for 8-12 repetitions.

The Bicycle
- Lie on your back.
- Press your lower back into the floor.
- Place your hands behind your head, and do not cross your fingers.
- Bring your knees to a 45- degree angle.
- Lift your shoulders off the floor, and do not pull on your neck.
- Touch your right elbow to our left knee then repeat, as your
right leg extends.
- Switch sides, bringing the left elbow to the right knee and the
left leg extended.
- Continue alternating sides imitating a pedaling motion on a bicycle.
- Do 8-12 repetitions

Cross over crunches
- Lie on your back.
- Press your lower back towards the floor.
- Bend your right knee at a 90- degree angle.
- Cross your left foot on top of your right bent knee.
- Put your hands behind your head – one on top of the other.
- Lift your shoulders up off the floor and twist so your right
elbow tries to touch your left knee.
- Hold for 2 seconds, squeeze those abs.
- Return to start position.
- Do 8-12 reps.
- Then switch sides.
Repeat these three Belly Busters two more times.

Tips
1. Make sure you suck in your belly button toward your spine before curling off the floor. This activates twice as much muscle activity and makes each move more effective.
2. When doing the Belly Busters breathe through your nose and out through your mouth. Breathe with full inhalations and exhalations. Exhale when your muscles are tightening and inhale when your muscles are lengthening.
3. Include a cardio activity 30 minutes a day, 5 days a week. Once you shed excess belly fat you will start seeing your new “abs”.
4. Limit your alcohol intake. Alcohol drinkers who consume more than three glasses per sitting have more belly fat than moderate or non-drinkers. Try to limit your alcohol intake to one glass or less per day. Alcohol can also raise levels of cortisol, the stress hormone. Cortisol helps your tummy to store fat.
5. Eat fiber. Fiber helps fight constipation that can give your abdomen more roundness. A bowl of yummy raspberries is loaded with fiber.
6. Drink water. It is calorie-free and keeps you hydrated.
7. Improve your posture. Start sitting up straighter. Sit with your shoulders back, chin up and your lower back pressed up against the chair.
8. Keep a slow, steady pace while doing the Belly busters. Focus your attention on doing these exercises properly. Proper form and moving slowly will make your session more efficient. If you experience any pain, stop. If you have back issues, speak to your doctor before beginning these Belly Busters program.

Having gone through most of my adult life only dreaming of a firm belly, it took the menopause wake up call and the ultimate Belly Busters to thank for a tone tummy.

Terrified at the thought of standing on the scale, it took six months to get the courage to look at the amount of weight I’d rapidly gained after entering menopause. Despite eating better, I had not lost weight. Shocked when I opened my eyes, the number on the scale was almost 22 pounds more than the last time I weighed myself. Dreading the inevitable, I had no choice but to incorporate daily exercise into my life. The days of exercising once or twice a week to lose a couple of pounds were over, no thanks to menopause. The weight I had gained at my waistline was drastic, three inches in less than a year. Looking at myself naked in the mirror, my body had changed from an hourglass to a beach ball. Last year my BMI was a healthy 19, this year I was on the verge of being overweight. It was no longer about looking good, it was now about getting my health back.

Exercise that fits into your lifestyle

My greatest challenge was finding an exercise that would yield weight loss resultsand I would enjoy daily. I was out of shape and no longer wanted to go to my favorite yoga classes. I wouldn’t be able to keep up with the class, and I was embarrassed about my weight gain. Depressed that the once simple yoga pose of doing ‘downward dog’ would now inflict injuries as my Jell-O belly slammed into my face, I wanted to find a lifelong exercise choice that I could do whenever I wanted, did not cost money, helped relieve stress, ensured weight loss and kept me healthy.

Living in a scenic area I decided that power walking was my answer. It would give me the chance to get some ‘alone time’, build strength and endurance, allow for flexibility, and give me the opportunity to check out my neighbors latest decorating secrets.

Power walking promised:

• Weight Loss
• More energy
• More strength
• Lower cholesterol levels
• Better sleep, and with terrible night sweats this was important
• Zero cost, with the exception of a good walking shoes

Huffing and puffing for over two weeks, I finally started feeling good about my half hour power walks. I started gradually losing weight and feeling better about myself. Enjoying my walks was good for “my head” and I enjoyed socializing with neighbors as I returned home.

With Daylight savings time ending, coming home from work and power walking before sundown was going to be impossible.

Safety
My only option was to start power walking at night. That decision created another set of problems to deal with…safety. Having been attacked in a foreign country at night years ago, I was nervous about walking in the dark.

My fears included being:
Raped
Robbed
Run over by rush hour traffic

10 Safety Tips when Power Walking at Night

1. Don’t go alone bring a buddy or your husband. If you have a dog, take him too!
2. Walk in an area that is populated. Avoid dark, secluded streets. Possible attackers can hide between parked cars or in bushes. That’s what my attacker did – he jumped out from behind a bush. Avoid putting yourself in a position where someone could jump out and surprise you.
3. Do not wear a headset. At night you must use all of your senses. Be observant and alert at all times.
4. Do not pull your hair back in a ponytail. An attacker can grab you by the ponytail, and have full control of your head and body quickly.
5. Bring your cell phone and your driver’s license. Should there be a problem you can call for help. If you got hurt, having your ID can save your life.
6. Tell someone when you are walking at night. Let that person know when you expect to be home and what route you are taking.
7. Don’t wear jewelry; it could attract a possible attack.
8. Walk in areas that are well lighted. If you think you are being followed, change directions and head for safety.
9. Wear reflective discs on your clothing so others can see you. Most walking shoes have reflective material sewn on the shoes. And wear brightly colored clothes, so you can be seen.
10. Walk in the opposite direction of traffic so you can see on-coming cars. Carry a flashlight.

I fought off the attacker without any physical injury, and he was later thrown in jail. I had failed at Tip #1: never go alone. I failed at Tip #2: walk in an area that is populated and avoid areas with bushes. And I failed at Tip #8: walk in an area that is well lit.

I now follow these safety tips and enjoy my night walks with my husband. Power walking changed my life. It gave me freedom, health and self-esteem.

Treat yourself to a great pair of walking shoes, and start enjoying the benefits of power walking.

After surviving the menopause transition, the only thing left sagging was my booty.

Always searching for exercises that I can do at home, I discovered squats were the best booty builder. All you need is space in the house, one dumbbell and a full-length mirror.

Your booty’s official name is gluteus maximus, and it is one of the largest and strongest muscles in the body. The primary function of this muscle is hip extensions meaning moving the thigh to the rear. The gluteus maxiums also moves your leg away from the centerline of the body. Basically, a strong booty makes it possible to move the leg, which gives us the ability to get around. It is an important muscle to keep strong.

The main reason most of us want a beautiful booty- it’s sexy. We all know men love to check out our booties, and to be perfectly honest…so do women (we are always comparing ourselves to other women, I wish we didn’t, but we do). Whether we are looking for the attention or not, who wants a droopy, fat, lumpy butt? It can be difficult for women to get a firm tush because we naturally store fat, especially around our bottom. Usually in our teens we still have a toned tushy because it takes a few years for the fat to stack up. Once the layer of fat settles in, getting a toned butt can be difficult. It is not impossible with dedication and a few squats added to your routine. Once you lose that layer of fat, your beautiful booty will pop out.

During menopause it is important to be healthy and strong. Once you develop a strong booty …it’s sexy!

Squats firm and tighten your tush all in one exercise, as well as tone the legs. You burn lots of energy in a short period of time with squats. If you have fat to lose around your buttocks, squats alone will not firm and tone the booty. You must incorporate healthy eating to lose the fat as you are firming the buttocks with squats.

The benefits of squats:

Higher percentage of fat burned while at rest
Potentially faster weight loss
Improved leg strength
Raised metabolism
Improved cardiovascular
Exercises the gluteus maximus, hips and thighs
Before you add squats to your routine, discuss any health concerns with your doctor. It is always important to start your exercise routine with light cardio to warm up your muscles.

Toning up a muscle requires progressive muscle resistance. Introducing more weight than the muscle can handle will help it grow stronger.

Three Booty Builder squats:
(Select one that is best for you)

Chair Squat
Dumbbell Squat
Assisted Squat

I suggest starting out with the Chair Squat. After you can successfully do 15 Chair Squats progress to the Dumbbell Squat. If the Chair Squat is too difficult, start with the Assisted Squat, then move onto the Chair Squat then the Dumbbell Squat. Rest one day between squat workouts.

What you need:

Space in your house
Full-length mirror
Chair, for the Chair Squat
Dumbbell, for the Dumbbell Squat
Towel, if you do the Assisted Squat

Squat Safety Tips:

Keep your heels on the floor
Stand with your feet hip or shoulder width apart
Keep your weight over the ankles
Always keep the knees lined up over your toes
During the exercise do not lock your knees
Do not go lower than 90 degrees
Keep your knees behind your toes
Do not arch your lower back
Keep your head and neck relaxed in a neutral position
Keep your shoulders back
When you start adding weights to your squats, start out with the lightest weight then increase slowly
Don’t forget to warm up with light cardio before doing your squat

Chair Squat

All you need is a chair and full-length mirror. The Chair Squat is a perfect exercise for beginners, anyone with weight problems or knee issues will benefit from the additional support of the chair during this squat. Stand in front of the mirror sideways to watch your form and make sure your knees stay behind your toes and heels on the floor. Breathe continuously, and don’t hold your breath.

Repetition: 1 to 3 sets of 10-15 squats.

Put the chair behind you, as if you were going to sit down
Stand in front of the chair
Stand with your feet hip or shoulder width apart
Suck in your belly button contracting your abs
Slowly lower your body, lightly touching the chair
Remember to keep those knees behind the toes as you squat, you may have to adjust the position of your feet in front of the chair
Hold for a couple seconds, next squeeze your booty as tight as you can, place your weight in your heels and slowly push up to your starting position. Count to three when you come up
Remember do not lock your knees. Keep them slightly bent
Repeat 10-15 times
Rest 60 seconds between sets. Gently bend over like you are touching your toes and just breathe. This will give you a stretch between sets.
When you get stronger, just hover over the chair when you squat down and hold. Do not actually sit on the chair.

Reminders:

Keep your back straight, no arching
Suck in those abs
Keep the knees behind the toes
Squeeze your booty as hard as you can when you come back up – the harder your squeeze the faster the results

Dumbbell Squat

When the Chair Squats become easy you are ready to progress to the Dumbbell Squats. It is the same move as the Chair Squat, without the chair and holding one dumbbell with both hands in front of your body. The extra weight offers added intensity. Start with the lightest weight and add, as you get stronger.

Repetition: 1 to 3 sets of 10-15 squats.

Just like the Chair Squat, stand with your feet hip or shoulder width apart
Hold the dumbbell with both hands in front of your body with your arms straight and elbows slightly bent
Bend your knees
Suck in your abs
Lower into a squat. Do not go lower than 90 degrees, and do not arch your back
Once you down as far as you can go, squeeze that booty as hard as you can and push up on a count of three seconds
Go to your standing position with bent knees and repeat 10-15 times
Do 1 to 3 sets
Rest for 60 seconds between sets with a gentle stretch. Bend over to touch your toes (it’s OK if you can’t touch your toes, I can’t) and breath deeply stretching for 60 seconds
The Assisted Squat

If the Chair Squat is too difficult for you, start with the Assisted Squat.

Repetition: 1 to 3 sets of 10-15 squats.

Wrap a good strong hand towel around a doorknob that is securely mounted into the door
Stand with your feet hip or shoulder width apart
Suck in your belly button contracting your abs
Hold on to the towel that is wrapped around the door knob with both hands
Slowly lower your body
Remember to keep those knees behind the toes as you squat. You may have to reposition your feet.
Hold for a couple seconds, next squeeze your booty as tight as you can, place your weight in your heels and slowly push up to your starting position. Count to three when you come up
Remember do not lock your knees. Keep them slightly bent
Repeat 10-15 times
Rest 60 seconds between sets. Gently bend over like you are touching your toes and just breathe. This will give you a stretch between sets.

I progressed from the Chair Squats to the Dumbbell Squats in two weeks, so advancement can be quick. My booty feels stronger, it still looks a bit saggy and lumpy, but I know I am on my way to a stronger healthier tush. If weather permits add power walking, biking or hiking to your weekly routine and burn about 150-200 calories in a half an hour.

Keep that booty moving!