Well, Donna not only are we going to tell you exactly what to do and how, but also stick around to discover one mistake exercisers make when trying to boost their metabolism. You are also going to learn which foods help you be a calorie burning heater even when you are not active. But first a word from our dictionary:
Basal metabolism: The minimal energy expended to maintain respiration, circulation, peristalsis, muscle tonus, body temperature, glandular activity, and the other vegetative functions of the body.
zzzzzzz snork. What did that just say? In Fun and Fit translated style, that says, “If you want to burn kcals at a faster rate (helps with weight loss and maintenance), speed up your at-rest baseline usage of energy.”
Eleven variables affect your metabolic rate. According to the Oct. 2012 issue of ACE Certified News, “exercise is easily the most adjustable variable (of these 11) in total daily energy expenditure.” Current research indicates that High Intensity Interval Training (HIIT) is the most effective method for raising your metabolic rate and losing weight, so we’ll be super thoughtful and define it. Essentially, it means alternating your workout into two speeds – very intense, and rest. The intervals can vary, such as 60 seconds work/ 60 seconds rest, or the very popular Tabata style: 20 seconds work/ 10 seconds rest, which our colleague Tamara Grand explains in this Tabata Training post.High Intensity Interval Training (HIIT) is the most effective method for raising your metabolic… Click To Tweet
High Intensity vs. High Impact
By the way, standard bodybuilding won’t work for your goals, as it doesn’t burn enough calories or have the required after-effects. What DOES work is sprinting, biking, boot-camp moves such as burpees, stair-climbing, weight-lifting, and many other moves where you can push yourself to a 9 or 10 level of intensity on a 1-10 scale. High intensity doesn’t have to be high impact, which is a mistake many exercisers make when choosing moves. In case you’re not into “jumpy” high impact moves, do low impact, high intensity moves instead, such as spiderman push-ups. They are very low impact, yet as you’ll see if you try a few, they are definitely high intensity.
Cardio + Weight Training = Faster Metabolism
We were once asked about “amping up my old ass metabolism” by a reader, so you might like to read what we told her (hint: we didn’t call her “old”). In addition to HIIT, you definitely want a weight training component. Our post about the caloric benefits from the metabolic spike explains the advantages of combining cardio and weight training, but in case you’re too exhausted to click the link, it essentially says that “with cardio, you can burn 10-12 kcals a minute; with weight training it’s only 8-10 kcals per minute. But due to a magical thing called the metabolic spike (not a volleyball term), you will continue to burn kcals efficiently for about an hour after you finish working out, even if you’re sitting on your
old ass donkey doing nothing.
The term “metabolism” specifically refers to the breakdown of food and its subsequent transformation into energy your body needs. The best way to make sure you are breaking down and using the kcals/ energy from your food is to do two things: 1) eat food that’s a good balance of protein, complex carbs and healthy fats; and 2) eat at regular intervals. An abrupt calorie-reduction or starvation diet can severely reduce (i.e., slow down) your basal metabolic rate (BMR) by up to 30%, and a restrictive, low-calorie diet can decrease it by as much as 20%.
Basically, we just said, “Don’t skip meals. Don’t eat crap.” You’re welcome for that memorable translation!
We hope we’ve answered your question. If we have, go do 10 spiderman push-ups! If we haven’t, go do 20!
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Alexandra Williams, MA and Kymberly Williams-Evans, MA
Alexandra: Why would I faint? I’m not the one who overdid it! I only go for walks on surfaces that are FLAT. Why would I want to sweat during my nice walk? If you want to get rid of stiffness, have your muscles practice public speaking. Or learn to become a better stretcher! Or ask to be carried down those hills on one! And what do you mean by “really hilly?” Is that a reference to a television reality show in which everyone must fend for themselves in a mountainous region (I define “mountainous” as anything rising above sea level)?
Kymberly: Well, as you probably noticed, we did not get the huge bribe gift for getting to your question via the super express rush deluxe insta-answer service. So let’s answer as if you were going to hike the hills again and wonder what to do next time. Hope you survived in the meantime.
Alexandra: Miss Lizzie, when you walk downhill, your shin muscles (let’s call them Aunty Tibby – formal name is anterior tibialis) lengthen and your calves (let’s call them Bessie & Bossy – formal names are gastrocnemius & soleus) shorten. Shorten is nature’s way of saying “contract.” If you had gone for a flat, or even mildly hilly walk, your bleating calves wouldn’t be crying so much for Mama. But you have admitted, under no oath whatsoever, that your walk was “very hilly.” For the record, I too go for really long walks. I call it “going outside and getting lost, then accosting strangers to ask for a ride home.” Your brain said, “Oh what a beautiful morning, oh what a beautiful day,” while your calves said, “shorten, lengthen, shorten, lengthen.” See how stiff your calves are in conversation?
Kymberly: Concerning stretching, Alexandra is onto something. Post walking, stretch your calves and imagination by holding a position whereby your toes are higher than your ankle. aka dorsiflexion. Hold it, hold it, hold it. Now switch legs. To make this successfully simple, Try the three calf stretches we show in our post, Prevent Shin Splints: 3 Calf Stretches.
Next, pay attention to your foot action as you go uphill. Did you bend at the ankle getting your heel to the ground with each stride? Good form going uphill means keeping your body vertical and accounting for the hill angle at the ankle joint by allowing your heel to make contact with the ground with each step. Pick that answer. Or did you basically head uphill on the balls of your feet, bending forward from the hip or spine, and having your heel hanging in space? If so, your calves were in contraction throughout the walk and transforming into steers of steel. No bull. And no wonder they are bellowing. (Check out “Proper Form for Uphill Walking” here).
To make this super simple: walk, walk, stretch, drink water, head home, sleep my pretty, sleep, wake, walk again until warm, stretch, call us in the morning. With that gift.
Alexandra: Kymberly is right; I am fresh. And onto something. Known as my stretched butt. DOMS – Don’t Offer Money to Sis.
Dear Readers: Have you ever experienced muscle soreness? What did you do about it? What do you wish DOMS stood for?
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Kymberly Williams-Evans, MA and Alexandra Williams, MA
A year ago I took a photography class at Santa Barbara City College. This month I won two separate small photo awards. No money or worldwide acclaim (or any acclaim, actually), but quite a boost to my self-esteem.
From last year to this has been quite a change, hasn’t it? Most of the past year was terrible, due to medical family issues that led to me being in charge of two people, but some of it was enjoyable and fulfilling because I took my camera with me everywhere I went.
As a fitness pro, much of my writing and advice is geared toward the physical aspect of fitness, yet I also have my MA in systemic counseling because I find emotional fitness to be just as important and deserving of attention.
Technically, I’m at the beginning stages of my photo skills. I only last month learned how to use an external flash so I could start taking pictures at night. But that isn’t as important as the feeling I get from seeing myself as a photographer.
At the age of 26 (I actually remember the specific moment), I decided to become a more optimistic person. I had always had a low opinion of myself, especially my looks, yet when I look back at photos of my younger self, I don’t understand how I could have been so hard on myself.
I researched the ways that CHOOSING how to view events shapes our health. It seems obvious, yet it really is true that where you focus is how you see the world. For example, if one bad thing happens in the day, do you think, “What a bad day,” or do you think, “What a bad PART of my day?”
The young me wouldn’t have taken up photography because I would have been afraid to fail at it. Words have always been my comfort zone, not pictures. But the middle-aged me didn’t mind being uncomfortable because I had a bigger goal – do something that might be fun, would be just mine, and could possibly help improve our blog. Instead of focusing on the fact that I was one of the oldest people in the class, or that many of the students knew how to use a DSLR (I didn’t even know what DSLR meant), or even that I had no idea whether my photos were good or terrible, I chose to focus on the fact that I was doing something that was mine, all mine.
For countless hours over the past year, I walked around taking pictures while waiting to give rides to family members who had doctor, therapy, job, rehab, school and all other manner of appointments. And I have gotten better from the practice. Not just better as a photographer, but better in a “zen” way. Having something that’s just mine, and some time that’s just mine is so important. Even more so during times of prolonged stress. Passive activities such as watching TV or reading a book don’t give me the same feeling of accomplishing or creating something tangible.
Oh, as to the two photos that were noticed, the shopping cart was taken with my Canon, while the stairs at Hendry’s Beach was my iPhone. And the photo of me wearing my Tamrac Anvil photo gear backpack was taken by my photo professor Say Dempsay. See how she knows how to use lighting perfectly? I’m working on that. I want to give a shoutout to Tamrac because they were the first photo brand to recognize me as a professional photographer (I have my photos for sale in Alamy Stockhouse, FYI). I will stick with Tamrac because they valued my photo skills enough to send me the Anvil backpack for all my gear (including the zoom and macro lenses on my Christmas wish list).
by Alexandra Williams, MA
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Of course, the full answer is more nuanced.
For those interested in complex answers (and complex carbohydrates), I share information about slow and fast release carbs. Fast release carbohydrates are foods that are quickly broken down into sugars. Slow release carbs are foods that are slowly broken down into sugars.
And some like to know about the glycemic response, which refers to the body’s increase in blood glucose (a simple form of sugar. If you see the word “monosaccharide,” that is the type of sugar that is glucose) and insulin after you eat. The Glycemic Index is a standardized list of food categories. Using white bread as the reference food (GI of 100), foods that have a GI >85 are considered high, foods that are 60-85 are moderate, and foods that are <60 are low. Low Glycemic Index foods are slow release.
hummus peaches apples
grapefruit peanuts pears
beans oat bran bread milk (whole or nonfat or soy)
yogurt dried peas egg fettuccini
apricots bananas wheat kernels
cherries plums tomato soup
rice bran barley
For a truly complete list of over 1,300 food listed on the Glycemic Index, you can click to the International Table of Glycemic Index and Glycemic Load Values: 2002 published by The American Journal of Clinical Nutrition.
In case you don’t want to memorize the Glycemic Index list, I’ll give you a super simplified way to choose – if it’s white, you probably don’t want it (except milk). If it’s colorful, you probably do. Brightly colored children’s cereals do NOT qualify. One more way to quickly gauge – starchy = fast release; non-starchy – slow release. But I find the white/ colorful easier.
Now let’s talk about carbohydrates and protein. These sample pre-workout choices give you a good idea when you’re trying to decide:
Notice how these foods are much closer to the ground than fruit-flavored or infused foods, and that the ingredients ARE the food, rather than a long list of mystery chemicals and additives.
In a nod to my fabulous self, my students also ask what I eat. They know that I have a lot of energy, good skin color, and am the right size for my health and build.
I got lucky. When my (now 18-year-old) son was diagnosed as a baby with a lot of food allergies, I had to learn to read labels and cook from scratch. So in order to protect his health I ended up protecting the health of my entire family.
We eat organic, non-GMO food from brands we trust. And for a while I had a fruit orchard and vegetable garden. On a side note, my skin and body care and make-up products have to be free of toxic chemicals too. What goes on your skin goes into your body. If you want to experience this for yourself, rub a clove of garlic on your bare big toe. Wait a few minutes, then check your breath. Weird, eh?
Want to make it really easy on yourself so you can avoid shopping at five different stores or growing your own food? Shop at Thrive Market. Think of the baby if Costco and Whole Foods combined to birth only their best features – low annual fee, free shipping (over $49), a focus on organic and natural products, wholesale prices, and great customer service. Plus, they donate one membership to a low-income family for every purchased membership. The founder is a young guy who grew up with a financially struggling single mom, and he wants to pay it forward so that everyone, not just the upper middle class, can access healthy food and products. Now don’t you want to hug him?
I joined their affiliate program because they reflect my values AND are super affordable. I’ll end this post with an invitation to click on this link to Thrive Market and see for yourself.
You want to eat the right food before exercise, right? And I imagine you want to eat the right food the rest of the day too, yes? Use the info and resources in this post and you’ll be just dandy. Especially if you buy organic candy.
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While you’re at it, I do a lot of videos around Santa Barbara via my AlexandraFunFit Periscope account, so you might like to follow me.
by Alexandra Williams, MA
Research has shown that both cardio activity and resistance training affect body composition and abdominal fat distribution. So you will want to move more than you have been due to your slowed metabolism, and do some weightlifting. Notice I did NOT say bodybuilding. Induce exercise sweat to reduce night sweats.
A couple of years ago I wrote an article on the link between exercise and sexual health, which included this statement: “ In Australia, researchers looked at the relationship between exercise, body mass index (BMI) and menopausal symptoms to see if the first two had an effect on the latter (Mirzaiinjmabadi, Anderson & Barnes 2006). The findings should be welcome news to women wishing to relieve symptoms of menopause…”
Before I turned 50, I took only iron for anemia. Now that I’m on THIS side of the age scale, I find myself trying other supplements too. As I’m not interested in prescription meds for a natural event (excepting the epidural I had during childbirth), I look to plant-based remedies and exercise.
Research also supports exercise as a way to relieve stress, stabilize mood swings that come with hormonal changes, and improve overall quality of life. However, no studies yet conclude that exercise can resolve sleep interruption or hot flashes. Hey, if I’m going to get hot and sweaty anyway, why not do it when a cute workout outfit, a good playlist, and calorie burning are involved?Exercise relieves stress, stabilizes mood swings, and improves overall quality of life. Click To Tweet
Kymberly: My story is short and universal: I enjoyed a lifetime as an active, lean, fit person who never had weight issues. Then menopause hit and I gained 30 ell-bees in a blink, despite having better eating habits than when young, a regular exercise program, and professional knowledge about how menopause affects women.
Don’t get me wrong. I am still one of the healthiest people I know. Still active; still happy and confident; still a qualified group fitness leader. With a menopot and a closet full of blouses that gap between the buttons! Who knows what I am talking about?
I continue to recommend exercise as one of the best ways to get through menopause — well, through life in general! Specifically, get at least 150 minutes of moderate or 75 minutes minimum of high intensity aerobic activity each week. Certainly more minutes spread throughout the week is even better. But these minimum targets are doable and effective. We’re talking just 22 minutes per day. Jog in place during tv commercials if need be. I can knock out 15 minutes during the halftime of a UEFA Champions soccer game! Taking my princess privileged poochie for a daily dog walk tacks on another 45 minutes at least.Exercise is one of the best ways to get through menopause. Click To Tweet
Perhaps more critical for weight loss purposes is to strength train all major muscles at least twice a week. Strength training becomes MORE, not less important we age. Added bonus: resistance training and weight bearing activities (such as jogging, treadmill walking, but NOT swimming, for example) slow bone loss after menopause, which lowers the risk of fractures and osteoporosis.Some additional good news about menopause and exercise — we also reduce our risk of breast cancer.
Hmm, I probably could increase the frequency and intensity of my strength training program as I have slacked off a bit the last few years. Just a thought. No wait – I mean just an ACTION!
For more thoughts and a story you might relate to, check out Managing Weight as You Age, by Jody Goldenfield.
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Alexandra Williams, MA and Kymberly Williams-Evans, MA
Brush your teeth before sitting down to watch a TV show. You’ll be less likely to eat those high-calorie, no nutritional benefit snacks.
Write out your grocery list, then stick to it. If marshmallow caramel chocolate double-dipped snack-a-doodles aren’t on your list, they don’t go in the basket. You can’t eat what isn’t in the house.
Whenever you have to wait for someone (a child at school, spouse at an appointment, friend at the movies), walk while you wait instead of sitting. If you have to stay in one place, then stand and move about the room (or fidget). If it’s a 10-minute appointment, go for a 10-minute walk. You’d be amazed at the number of steps you can add to your day just by NOT sitting.
Buy foods in bulk. If your rice is in a 5-pound bag, then you are lifting a 5-pound weight when you carry it. Do a few bicep curls before you use up all the rice! You don’t need fancy weights to work out. An overhead press with a 5-pound bag of flour works… and leaves you with a nice powdery dusting in your hair.
1. Get up during tv commercials and either walk or jog in place or grab a broom and sweep the floor. Yup, do a chore; it’s not a bore; you can reap more… when you move during ads.
2. Set a timer to remind you to stand up and walk at least 100 steps every 20-30 minutes. Takes just 2 minutes and prevents the physical and mental atrophy that comes with sitting too long at a stretch.
3. Meditate to relieve stress, increase cognitive skills, enhance compassion, reduce blood pressure, and send more blood and oxygen to your brain. Take advantage of free phone apps to build in a 5-8 minute meditation. Longer is great; but even a short meditation session will bring benefits. For suggestions on apps you can download, click to our post Meditation, Menopause, and Memory.
4. Repeat Yourself Yourself. When you go to sit down, sit, then stand, then sit. Then when you are ready to get up again (see my second tip), stand, then sit down, then stand and go! Congrats! You have just completed two squats. If you repeat this down-up-down up-down-up pattern a few times a day, you’ll have easily and quickly worked in a full squat set. Hello easy lower body strengthener!
5. Swap out your computer, office, or tv watching chair for a stability ball. At least you will get some core activation while sitting. Takes fewer than 10 minutes to switch the chair for the ball, but you’ll reap the rewards the entire time you are on the ball. Yes, get on the ball people!
Action: Reading and exercising make you smarter, which also leads to brain health, right? So subscribe to our twice-weekly posts. They’ll get you all smartened up. And first crack at our upcoming Ultimate Abs Workout Collection for Women Over 50 program.
Alexandra Williams, MA and Kymberly Williams-Evans, MA
So this post is about some of the things I’ve recently done that make life easier and more enjoyable. And yes, much happier and healthier. See if any of these resonate with you.
Attend ShiftCon – This social media conference focuses on wellness, health, and the environment. Bloggers, brands and non-governmental organizations come together to share information about living our values through our food, skin care, household products, activism, and how we treat the environment. Keep a particular eye out for Orgain, Thrive Market, and Stonyfield Organics. They are game-changing companies.
I support organic, non-GMO, labelled products. I want to know what I’m eating and putting on and in my body. Eighteen years ago I had to learn to cook from scratch and read labels due to my son’s allergies and delays, and his health is extremely important to me. Being unaware is an excuse, not an explanation, so I like to stay aware. And I know that my money is my vote.
Visit My Hometown – ShiftCon was held in Manhattan Beach, which is next to Hermosa Beach, where I grew up. So I spent some time walking and taking pictures. In some ways the visits back to Hermosa make me sad, and I’m not sure why, yet overall I feel at peace and can focus on the arc of my life. I don’t want to move back there, but I sure do love the emotional attachment, history, and memories.
Move Into Downtown Santa Barbara – For the past ten years, we’ve lived at the top of a mountain, with driving being the only travel option. Taking all the other chores out of the equation (and they are overwhelming on their own), just the chauffeuring was taking up hours and hours of my time, as I was the only driver in the house. Now my younger son and I are living in a place where he can walk or take the bus (he is blind at night, so I’ll be doing some driving, which is way better than constant driving).
Since I’m not driving as much, I’m using the time to pick up more writing and social media jobs. And put more of my photos up for sale. Feel free to hire me. I’m very good. The cat is all settled in (no more barfing or peeing on my bed), and the dog is now here too.
Block Out People Who Add Stress – If you get into a situation where you are the caretaker for someone, shed yourself of the idea that you have to answer to anyone except those who are directly impacted. Heck, even if you’re not a caretaker, do this. Opinions are stressful; solutions are helpful. Answer every inappropriate or judgmental question with “May I tell you how you can be helpful?” That usually works.
If I had tried to solve all my big problems over the past year, I would have been stuck because I was too overwhelmed. So I am solving one thing at a time. I cannot help others if I don’t stay healthy and happy. The martyr thing is overmarketed. Now, who wants to come over and help me plant hedges and a garden?
What do you do to keep yourself and your loved ones healthy and happy?
by Alexandra Williams, MA
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You might be level- headed, but are you level-hipped and level-shouldered? What do the right and left sides of your body tell about your stance if we take a sidewards glance? Are you a “posture cheater” who displays a sneaky telltale clue that gives you away when you fake standing tall?
Part 3 of our Posture series takes a look at posture from “both sides now” to figure out how you stand (Baby boomers – did you recognize that song title? Joni Mitchell was no slouch). We know where you stand–on top! Or lifted nicely once you add our tips on assessment!
For the record, that is not a peace sign K lays on A at the end of this short video, but bunny ears. Hop to it, sis!
Well, pretty much this:
And some of this:
Photo credit: Creative Commons, kittykaht
Kymberly Williams-Evans, MA and Alexandra Williams, MA