Dr. Ian Smith shows easy workouts from his latest health book

All right. Well, hey, ladies, we all know how it goes. You get a certain age and your energy is low. Your favorite foods make you gain a few pounds. And we can't forget about those mood swings. Well, guess what? You can take control of your health and it can be easy. So Dr. Ian Smith is joining us live for a workout and to tell us about his newest book called The New Menopause Kitchen. Good morning, Doc. Good morning, Justine. Thanks for having me. Thanks for coming in. So tell me a little. Tell us a little bit about this book that you have here. I know it's a mix of workouts and food. That's right, the idea is that women can control or help alleviate a lot of menopausal symptoms through food. Yes, there's hormone therapy, but also food. So the book focuses on a meal plan that incorporates some midlife power nutrients like calcium, phytoestrogens, omega-3 fatty acids, but there's also exercise because you have to have food and exercise. So there's a four-week plan in the book. For women of all ages, of all levels of fitness, in the gym, out of the gym, at home. In fact, there are QR codes that are in the book and the QR codes you hit with your phone. And with the QR codes, you can see all the different exercises and modifications that we're going to demonstrate today. That's awesome. It sounds like it's interactive and especially in the day and age when we're always using QR codes. So I know the workouts are in the book. Yes. And I got my workout clothes on. What can we expect? Let's do that. Let's go. OK, so shoulder presses. A lot of women ignore their upper extremity and that's that's a mistake especially as we get older and we start losing muscle mass so we just took some clamps that are back you know we found in the back of the equipment room at home you can use weights you can use cans of whatever and milk but all you're doing is you're going here and you're going up like this. I feel like these are about eight pounders right? I mean I know these aren't exactly weights but they're heavy. The beauty of this is we're working that deltoid muscle Which is very important, that anterior deltoid, the front, the deltoid has three muscles in your shoulder. And then we're going to back like this, put it down like this, and we're going to work the rear. Deltoids. Oh, we're doing something like kickbacks. That's right, that's right. Kickbacks with the shoulders. Uh-huh, I know what it is. Yeah, so this is working on the rear delts like this. Okay. So this is one. This is a really good one. The other one is donkey kicks. A lot of people are focused on the gluteus maximus. It's the largest muscle, one of the largest in the body, one of the most important muscles. It stabilizes your pelvis. So let's get like this. Oh, great. Okay. I told you I got bad knees. I'm glad we're on the chair now. So we're going to lift our leg up like so, and we're going to kick back nice and smooth. Hold it for one second, then come back because you want to feel that tight. You want to... So are we... Glute tightness. We're lunging, doing... That's right. So like this, right? And then when you get adventurous, you may try ankle weights. Oh. If you're in the gym... Like Pilates. That's right. In the gym, you can use the cable machine to do that. So that's also very important. Third is something called wall sits. We don't have a wall here. We're going to pretend we have a wall. We'll use the chair for safety if people at home need it. But wall sits are important because a study showed that if you did these three times a For four weeks, up to two minutes for each wall sit, you can drop your blood pressure number, the top number, by 14. Oh, wow. That's a big number. That's a big number. Now, do you drop weight from that, too? Oh, you can if that's part of the routine. So here we go. So legs just a little wider than the shoulder. Okay. And you're down like this. Okay. And you're just going to squat and hold it. Just hold it. For two minutes, right? For two minutes. One to two minutes. I think I got this. Is my squat form? Can you talk? I like your squat form. Yeah, you're good. You're good. Okay, so you would hold this for two minutes. Okay. And then you would stop and do it a couple more times. If you need help, you have the chair. You have the chair. Right. And lastly, something called flutter kicks. I'm going to do the flutter kick on the ground. It works on your pelvis. It works on your core and your deep stabilizing muscles. You're going to do it standing up. So like a modification. That's right. So your modification is the standing military crunch like this. Okay. Okay. I'm going to the floor. We got to crunch that breakfast. And I'm doing flutter kicks. Hand underneath the glutes. And that really, really works your core. If you're doing it the right way... The burn you get, look at this. Oh, my goodness. So you're engaging your hip flexors. And how long can you do that down there? Well, you cheat. About 30 seconds is pretty good. Okay. So that's the idea. All these exercises are really about making them work for any level of fitness. We have a Facebook group that people can join. It's called The New Menopause Kitchen on Facebook. We have 18,000 people. We exercise together. We bring in experts to come in and talk to us. All free resources on Facebook. All right. And this is something anybody, any woman of all ages, right, from the younger ladies to our more mature ladies can do. 1.3 million American women reach menopause every year. 75 million American women are living either in perimenopause, which is right before menopause, menopause or postmenopause. So the numbers are huge. And this program in the book is for everyone. All right, looking forward to see where I fall on that list. To order the book or to keep up with Dr. Ian Smith, you can visit his website. That's going to be briansmith.com.