[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
🔗 Connect with Michele Simms at The Beauty In The Mess
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