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How To Feel Good During Lockdown – THE HOPE MOLECULE

How To Feel Good During Lockdown – THE HOPE MOLECULE

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Schellea

The Hope Molecule represents an effective way we can feel good during trying times, all we have to do is move our bodies. With the amount of perversive uncertainty around the globe right now, taking steps every day to monitor and improve our mental state is essential for fighting off depressive states, hopelessness, and emotional instability. It’s absolutely OK to not be Ok right now, and thankfully there are a range of resources at our disposal to help us stabilise and improve our mental health.

Of those resources, the most fascinating and quickest to implement into your lifestyle is daily movement through exercise. You may have heard that exercise can help boost our mood and improve cognitive function, however the ‘why’ behind this boost to our metal state provides and extremely compelling case for exercise as a supplementary remedy to depression.

Our muscles act as an endocrine system, which essentially means they are a big pump producing and secreting hormones which are utilised by the body in a range of different ways. These hormones and proteins are needed by our bodies to function at an optimal level. It’s widely acknowledged that they are produced to help fight off cancer cells, improve heart health and regulate our metabolism

THE HOPE MOLECULE

In addition to this, our muscles secrete hormones that are wildly beneficial for our brain health. These hormones specifically (known as Hope Molecules) target stress hormone receptors to make us more resilient to stress and induce feelings of elation to combat depression, or in other words, our muscles literally produce anti-depressant molecules. The only thing we have to do to access these molecules is contract our muscles through movement. Walking, running, dancing, swimming, any kind of exercise at all, and these hormones are pumped into our bloodstream and delivered straight to our brain.

This hormone release is a biological relic form times when our survival was dependant on our ability to move, to hunt and to gather. Our brains released a ‘happy high’ to reinforce our survival instincts ie. Running and hunting all day was how we are able to put food on the table, so reinforcing that behaviour with a natural high will make us want to do it again, even if we’re not consciously aware of it.

Whatever the origins of this evolution may be, it’s effects can be felt by all of us and put to use in a practical way.

TIPS ON GETTING STARTED

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For some of us, exercising and being active comes naturally. For a lot of us though, exercise can be daunting prospect. I always say that “we don’t have to be athletes now we’re over 50, but we do have to do some form of physical activity every day.

The Physical Activity Guidelines recommend 150 minutes of aerobic exercise a week, with an additional two sessions of strength training to help maintain optimal fitness levels. Following this guideline has shown an overall improvement in quality of life and is key to preventing and managing chronic disease and is an excellent starting point for those just setting out on their fitness journey.

I’ve converted this formula into a free 7 day challenge! If you follow this challenge, you’ll be meeting these requirements easily. Click here to access.

Below are some tools you can us when getting started to help you stick with exercise for longer.

CONSISTENCY

It can be disheartening to not get results right away. Stick with it and keep consistent with your workout routines and the results will come over time. Slow and steady wins the race.

Hope Molecule

SET REGULAR AND REALISTIC GOALS

A sure-fire way to become disillusioned by exercise is to set unrealistic goals for yourself. Setting a goal to lose an insane amount of weight in a short period of time is unrealistic and can lead to feelings of failure and giving up quicker when not achieved. Similarly, setting a goal and then achieving it without anywhere to go next can be detrimental to progress. Consistently setting yourself new milestones and celebrating the wins along the way will help you to stay on track for longer. Progress is progress, and as long as you are just 1% better today than you were yesterday, you’re already winning.

Feel Good During Lockdown

MAKE EXERCISE HABITUAL

Repetition breed retention, and this goes double for exercise. Keeping consistent with your workout schedule will over time make it second nature, and before you know it you won’t be thinking twice before gearing up to workout.

Feel Good During Lockdown

THE HOPE MOLECULE IN CONCLUSION…

Exercise has proven to be an effective tool for eliminating depression, anxiety, stress and in boosting mental clarity through the release of the Hope Molecule. Our bodies are hardwired to push us through and reinforce positive feeling towards exercise to help us make it a habit.

It’s not always easy getting started but keep consistent and diligent and over time your hard work will be rewarded with tangible results, not just of the mind but, the body as well.

We’ve created a free 12-week maintenance program that gives you a way to hit all your weekly exercise requirements. This program has been designed to take all the guesswork out of your workouts. All the work is done for you, you just have to show up and start moving. Click here to access now!

   Click here to visit my YouTube Channel

  Get a copy of my Free eBook | Guide To Staying Younger Longer

I’m so excited to share the Fabulous50s 30-day Mindfulness Challenge!!

Over the next month, you will be engaging in one activity every day designed to bring you back to a state of positivity and mindfulness.

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To begin our 30-day challenge, we’re going to tap in to our subtle body so that we can be present in the now. This technique helps to take us away from the past and the wild, meandering thoughts that may distract us and into the present.

To sign up for the challenge now, click here!


Latest Video

This all-in-one 55-minute full body workout is designed specifically for women over 50 to build muscle strength, boost metabolism, improve heart health, and stay mobile and pain-free as you age. Suitable for beginners and seniors!

What’s Included:
– 30-Minute Full Body Strength Training (with dumbbells)
– 15-Minute Fat-Burning Walking Workout (Zone 2 cardio)
– 8-Minute Hip Mobility Stretch to improve flexibility and reduce stiffness

Why this workout matters:
After 50, women naturally lose muscle (sarcopenia), experience joint stiffness, and see a decline in bone density. This workout tackles all three areas in one powerful session: strength training to build muscle and support bone health, walking cardio for fat-burning and heart health, and hip mobility to improve flexibility and reduce pain.

Use this routine 2–3x/week to feel energized, confident, and strong in your body—no matter your age.

Q1: Should women over 50 lift weights?
A: Yes! Strength training is the #1 way to fight aging, maintain muscle, protect your bones, and support metabolism after menopause.

Q2: Is walking enough cardio after 50?
A: Yes, when done at the right intensity. This workout includes Zone 2 walking, which boosts fat burning and heart health without stressing the joints.

Q3: Why is hip mobility so important?
A: Tight hips can lead to back pain, poor posture, and difficulty with everyday movement. Just 8 minutes of targeted stretching can reverse years of tension and improve balance and coordination.

Q4: How often should I do strength workouts after 50?
A: Aim for at least 2–3 strength sessions per week. Consistent resistance training helps maintain lean muscle, manage weight, support joint health, and reduce your risk of osteoporosis.

Q5: What if I have joint pain or stiffness?
A: This workout includes a low-impact strength routine and hip mobility stretches to improve flexibility and reduce stiffness—perfect for sore knees, hips, or back. Always start slow, use light weights, and modify movements if needed.


0:00 - Intro to Total Body Reboot for Women Over 50
0:35 - Warm-Up for Joint Health & Injury Prevention After 50
3:39 - Round 1 Superset 1: Goblet Squats & Lateral Raises
6:30 - Round 1 Superset 2: Static Lunges & Upright Rows  
10:29 - Round 1 Superset 3: Upright Rows, Deadlifts & Tricep Extensions
14:52 - Round 2: Progressive Strength Training After 50
22:48 - Round 3: Advanced Muscle Building for Women Over 50
30:45 - Water Break & Recovery
31:33 - Fat-Burning Walking Workout for Heart Health After 50
35:00 - Balance Training Walk for Fall Prevention & Coordination
39:34 - Squat to Calf Raise for Functional Lower Body Strength
42:28 - Core Strengthening for Belly Fat & Posture After 50
47:32 - Walking Cool Down & Recovery
48:27 - Hip Mobility Stretch for Pain Relief & Flexibility
49:18 - Knee Rotations & Hip Flexor Stretches for Stiffness
50:18 - Deep Hip Stretches for Lower Back Pain Relief
52:18 - Spinal Twists for Back Health & Mobility After 50
54:25 - Asian Squat & Frog Pose for Hip Health & Energy
56:21 - Workout Complete - You Did Amazing!

…………………………………………………………………………………………….
✅KEEP GOING WITH THE  14 DAY LOSE BELLY FAT CHALLENGE  ✅
https://courses.fabulous50s.com/14-day-lose-belly-fat-challenge/

✅Discover common foods that disrupt your hormones: https://fabulous50s.com/foods-that-keep-your-hormones-out-of-balance/

🦋 SUBSCRIBE TO MY NEWSLETTER
I'll send you the latest updates in fitness, health, lifestyle for Women Over 50!
✉️ Signup is free: https://fabulous50s.com/subscribe-to-our-newsletter/

🦋 WORLD RENOWNED COURSES
Glow Up Fitness Course: https://fabulous50s.com/14-day-glow-up-fitness-course/
14-Day Weight Loss Challenge : https://fabulous50s.com/new-you-weight-loss-14-day-challenge-sign-up/
More Courses: https://fabulous50s.com/courses/

🦋 GET MY FREEBIES
Free Workout Plan: https://fabulous50s.com/freebies/
Free eBook: https://fabulous50s.com/free-tools/
Free Resources: https://fabulous50s.com/blog/
Buy Me A Tea And Get 5 Bonuses: https://www.buymeacoffee.com/fabulous50s

🦋 SHOP PRODUCTS
Amazon Favorites: https://www.amazon.com/shop/fabulous50s
Beauty, Fashion and More:  https://store.fabulous50s.com/

🦋 SOCIALS 
Youtube:  Subscribe for more videos https://www.youtube.com/c/fabulous50s?sub_confirmation=1
Facebook: https://www.facebook.com/fabulous50ss
Pinterest: https://www.pinterest.com.au/SchelleaF/
Instagram:   https://www.instagram.com/fabulous.50s/   
Website: https://fabulous50s.com/

🦋 GET IN TOUCH
Partnerships: pr@fabulous50s.com 
Customer Support: support@fabulous50s.com
MAIL: Po Box 12239 Clunes, NSW 2480 Australia 2480
…………………………………………………………………………………………….

DISCLAIMER: 

Note that this video provides entertainment and education, not medical advice. Consult your physician before changing your exercise/health routine. Making any changes to your exercise/health regime is done so at your own risk. 
#fabulous50s #fullbodyworkout #exerciseover50

This all-in-one 55-minute full body workout is designed specifically for women over 50 to build muscle strength, boost metabolism, improve heart health, and stay mobile and pain-free as you age. Suitable for beginners and seniors!

What’s Included:
– 30-Minute Full Body Strength Training (with dumbbells)
– 15-Minute Fat-Burning Walking Workout (Zone 2 cardio)
– 8-Minute Hip Mobility Stretch to improve flexibility and reduce stiffness

Why this workout matters:
After 50, women naturally lose muscle (sarcopenia), experience joint stiffness, and see a decline in bone density. This workout tackles all three areas in one powerful session: strength training to build muscle and support bone health, walking cardio for fat-burning and heart health, and hip mobility to improve flexibility and reduce pain.

Use this routine 2–3x/week to feel energized, confident, and strong in your body—no matter your age.

Q1: Should women over 50 lift weights?
A: Yes! Strength training is the #1 way to fight aging, maintain muscle, protect your bones, and support metabolism after menopause.

Q2: Is walking enough cardio after 50?
A: Yes, when done at the right intensity. This workout includes Zone 2 walking, which boosts fat burning and heart health without stressing the joints.

Q3: Why is hip mobility so important?
A: Tight hips can lead to back pain, poor posture, and difficulty with everyday movement. Just 8 minutes of targeted stretching can reverse years of tension and improve balance and coordination.

Q4: How often should I do strength workouts after 50?
A: Aim for at least 2–3 strength sessions per week. Consistent resistance training helps maintain lean muscle, manage weight, support joint health, and reduce your risk of osteoporosis.

Q5: What if I have joint pain or stiffness?
A: This workout includes a low-impact strength routine and hip mobility stretches to improve flexibility and reduce stiffness—perfect for sore knees, hips, or back. Always start slow, use light weights, and modify movements if needed.


0:00 - Intro to Total Body Reboot for Women Over 50
0:35 - Warm-Up for Joint Health & Injury Prevention After 50
3:39 - Round 1 Superset 1: Goblet Squats & Lateral Raises
6:30 - Round 1 Superset 2: Static Lunges & Upright Rows
10:29 - Round 1 Superset 3: Upright Rows, Deadlifts & Tricep Extensions
14:52 - Round 2: Progressive Strength Training After 50
22:48 - Round 3: Advanced Muscle Building for Women Over 50
30:45 - Water Break & Recovery
31:33 - Fat-Burning Walking Workout for Heart Health After 50
35:00 - Balance Training Walk for Fall Prevention & Coordination
39:34 - Squat to Calf Raise for Functional Lower Body Strength
42:28 - Core Strengthening for Belly Fat & Posture After 50
47:32 - Walking Cool Down & Recovery
48:27 - Hip Mobility Stretch for Pain Relief & Flexibility
49:18 - Knee Rotations & Hip Flexor Stretches for Stiffness
50:18 - Deep Hip Stretches for Lower Back Pain Relief
52:18 - Spinal Twists for Back Health & Mobility After 50
54:25 - Asian Squat & Frog Pose for Hip Health & Energy
56:21 - Workout Complete - You Did Amazing!

…………………………………………………………………………………………….
✅KEEP GOING WITH THE 14 DAY LOSE BELLY FAT CHALLENGE ✅
https://courses.fabulous50s.com/14-day-lose-belly-fat-challenge/

✅Discover common foods that disrupt your hormones: https://fabulous50s.com/foods-that-keep-your-hormones-out-of-balance/

🦋 SUBSCRIBE TO MY NEWSLETTER
I'll send you the latest updates in fitness, health, lifestyle for Women Over 50!
✉️ Signup is free: https://fabulous50s.com/subscribe-to-our-newsletter/

🦋 WORLD RENOWNED COURSES
Glow Up Fitness Course: https://fabulous50s.com/14-day-glow-up-fitness-course/
14-Day Weight Loss Challenge : https://fabulous50s.com/new-you-weight-loss-14-day-challenge-sign-up/
More Courses: https://fabulous50s.com/courses/

🦋 GET MY FREEBIES
Free Workout Plan: https://fabulous50s.com/freebies/
Free eBook: https://fabulous50s.com/free-tools/
Free Resources: https://fabulous50s.com/blog/
Buy Me A Tea And Get 5 Bonuses: https://www.buymeacoffee.com/fabulous50s

🦋 SHOP PRODUCTS
Amazon Favorites: https://www.amazon.com/shop/fabulous50s
Beauty, Fashion and More: https://store.fabulous50s.com/

🦋 SOCIALS
Youtube: Subscribe for more videos https://www.youtube.com/c/fabulous50s?sub_confirmation=1
Facebook: https://www.facebook.com/fabulous50ss
Pinterest: https://www.pinterest.com.au/SchelleaF/
Instagram: https://www.instagram.com/fabulous.50s/
Website: https://fabulous50s.com/

🦋 GET IN TOUCH
Partnerships: [email protected]
Customer Support: [email protected]
MAIL: Po Box 12239 Clunes, NSW 2480 Australia 2480
…………………………………………………………………………………………….

DISCLAIMER:

Note that this video provides entertainment and education, not medical advice. Consult your physician before changing your exercise/health routine. Making any changes to your exercise/health regime is done so at your own risk.
#fabulous50s #fullbodyworkout #exerciseover50

YouTube Video VVVpV1BVODNWbU9YalE2eFkwZ0lyaElRLnBBeG10cHJDMjVR
fabulous50s 2M

Total Body Reboot for Women Over 50 – 55-Min Strength, Fat-Burning Walk & Mobility

fabulous50s June 18th

About me

Schellea Fowler, the visionary founder of Fabulous50s, brings over three decades of leadership and expertise in small business to her legacy. Not only has she achieved personal success, but she has also become a mentor, generously sharing her extensive experience with emerging entrepreneurs.

After retiring at 50 in 2016, Schellea’s passion for continuous growth led her to pursue further qualifications, becoming a certified fitness instructor and personal trainer specializing in exercise and brain health for older adults. Through Fabulous50s, Schellea continues her mission of inspiring women to embrace and celebrate every phase of life with confidence and vitality.

Her diverse qualifications reflect her commitment to holistic well-being, including a Neuro Athletics Coaching Certificate (NACC) from Neuro Athletics, Meditation Teacher Training from Yoga Coach, Fashion Styling certification from the Australian Style Institute, and Advanced Personal Colour Analysis from AOPI.

wellness expertise Schellea Fowler

In addition to her wellness expertise, Schellea is also a certified business and life coach, equipping her to empower women not only in health and fitness but also in their personal and professional growth.

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If you find fabulous50s content useful and would like to support my work, you could always BuyMeATea (completely optional, only if you want to!). Your support will help me create more quality videos and content created just for you…Fabulous women over 50! With love and appreciation, thank you.

Take the 14 day weightloss challenge

Feeling stuck in a weight loss rut? You're not alone!

Metabolism can slow down after 50, but that doesn't mean you can't achieve your goals.

Here's the good news: Studies show women over 50 can lose 1-2 pounds per week safely and effectively with the right approach.

This Challenge is your chance to breakthrough that weight loss plateau, boost your metabolism and energy level and feel confident and beautiful in your own skin.

Don't wait! Spots are limited. Sign up today and see amazing results in just 14 days!

One Response

  1. Hi,
    I wanted to tell you that i have been following your exercise now for 1 year and 1 month, wow what a differences in my body shape and thought process. i like to read your regular email up dates. i am apparoaching the later part of my fifties and late menopause, i thought if,menopause happened naturally then i could combat this alone, how wrong was i . i tried various remedies but exercise/ you helped the most and reading your advice on menopause i went to my gp and now have patches, i feel so much better. i exercise every day yes every day and focus on all parts some timed i print off your challanges and alwayscomplete them other times i just see how i feel in the morning before i start, thank you so very much. yours pippa,xx

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How To Feel Good During Lockdown – THE HOPE MOLECULE

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How To Feel Good During Lockdown – THE HOPE MOLECULE