Ep. 102 Redefining Fitness After 50 with Amy VanLiew

[02:10] – Welcome & Introduction

• Amy’s background: From engineering to fitness coach.
• Her early passion for health and fitness.

[05:10] – Taking the Leap into Fitness

• How a Jack Canfield book sparked her new path.

[09:10] – The Shift Women Over 50 Must Make

• Why traditional workouts stop working.
• The hidden dangers of over-exercising.

[12:40] – Strength Training vs. Cardio

• The role of estrogen in muscle loss.
• Why long cardio may sabotage progress.

[15:10] – Amy’s Weekly Fitness Formula

• 2 full-body strength days (Mon/Fri)
• Optional core or light strength day (Wed)
• Cardio and fun movement (Tue/Thu/Sat)
• Sunday = recovery + mobility

[19:10] – Adapting to Menopause & Hormone Shifts

• Amy’s experience with HRT and breast cancer.
• How lack of estrogen impacts joints, energy, and recovery.
• Motion is lotion, but recovery is key.

[23:10] – Common Midlife Joint Issues

• The difference between joint pain and injury.
• Strengthening knees and shoulders safely.
• When to rest and when to move through discomfort.

[28:10] – Balance, Flexibility & Posture

• Simple ways to train agility and coordination.

[33:10] – Nutrition: 80% of the Equation

• Why Amy never tells anyone to exercise to lose weight.
• The surprising impact of sugar on inflammation.

[38:10] – Building Motivation & Creating Habits

• How to get unstuck: Amy’s “5 Minutes for 5 Days” trick.
• Creating a strong “why” and personal motivation statement.

[43:10] – Advice for Beginners

• Start with walking.
• Bodyweight movement and chair exercises as entry points.
• How to layer in resistance safely over time.

[48:10] – Can You Exercise Your Face?

• Amy’s honest take on face yoga and red-light masks.

[50:10] – Be Healthy Enough: Amy’s Mission

• What you’ll find in her membership and on social.
• Free YouTube workouts, challenges, and more.

[52:10] – Final Thoughts

• Trust your body and your intuition.
• Be your own health advocate.
• Aging well is about independence, not aesthetics.

🔗 Connect with Amy Van Liew

• Website: https://behealthyenough.com
• YouTube: Be Healthy Enough
• Instagram: @behealthyenough
• TikTok: @behealthyenough

🔗 Connect with Michele Simms at The Beauty In The Mess

• Website: https://thebeautyinthemess.com
• Facebook: https://www.facebook.com/groups/676609323457906
• LinkedIn: https://www.linkedin.com/in/michele-simms-mba-a061b96a/
• Instagram: https:/www.instagram.com/the.beauty.in.the.mess

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