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Monthly Archives: December 2015
10

I Wonder When to Stretch If Doing Cardio, Strength Training, and Abs All-in-One?

Kymberly doing tree splits at Rancho la Puerta When to stretch?Stretch It or Be Wretched

Dear K and A: I am curious when to stretch and where in my workout it would be appropriate to add stretching? I am very comfortable in my fitness routine, which is generally a 20 to 45 minute treadmill program (depending how much time I have) followed by lunges with weights in hand, followed by upper body exercises with hand weights, followed by some ab work on the floor. (I’ll fess up, I’m often “too busy” to do the ab portion)  Joan, Oregon

When to Stretch? When warmKymberly: Time to stretch your mind and your workout, Ms Comfy. Ignoring your question for a moment (I am good at ignoring non-compliments too), let’s chit chat about an exercise routine that is, well, too routine and comfortable. Once your body has adapted to a certain level (let’s call it the “buff, babe-a-licious” level), it needs CHANGE to keep adapting upwards. No, not THE Change. We don’t require age checks here. While you really do need to get some stretching into your program, even more you need to vary your program. Take a look at our post, How Often Should I Vary My Workout? for more on this professional free nagging. Priorities, priorities.

When Do I Stretch If Doing Cardio, Strength Training, and Abs All-in-One? Click To Tweet

Before, During, or After My Workout?

Alexandra: You want to add stretching? Okay, cardio + weight training = need to stretch for range of motion (ROM!)  To translate, if you do any cardio or weight training you should stretch (mostly at the end, but during is sometimes okay) in order to maintain or increase range of motion, also known as flexibility. In short, don’t do your stretching prior to your workout as your muscles are short then. That’s my short answer! I gave all the researchers permission to let you know that stretching prior to exercise does not prevent injury or muscle soreness.

Increase your range of motion by stretching AFTER your workout. Click To Tweet

When Muscles are Warm or Cold? Extended or Contracted?

Kymberly: The ideal time to stretch is when your muscles are their warmest and cuddliest. Hmmm, that sounds immediately post-cardio to me. But since Alexandra brings up the “short muscle” comment, let’s think about that for a sec. Time’s up. After strength training, your muscles are short again. That’s why it’s called “muscular contraction.” And you do want to re-extend whatever you just shortened, stretching either between your lunges and each upper body exercise or at the end of your session. In general, stretch when warm; not when cold. Oy vay, such good advice! Basically, you have choices — post-cardio, between strength exercises, post all resistance training, and before abs.

More good advice to make the most of your workout time and maintain as much flexibility as possible is to read our post Stretch Before or After Walking, Running, Hiking, Fighting?

Stretch when you're warm, not cold. You can stretch post-cardio, btwn strength exercises, post… Click To Tweet

Alexandra: It would seem you don’t need an excuse to lie down and not do your ab work, but I’ll give you one anyway. With all that time you’re saving avoiding the ab work, use it to hold your stretches for 15-30 seconds. You say “couch po-tay-toe,” I say “couch po-tah-toe.” You say “hold” or “contract-relax” stretching, I say “static” or “PNF.” Whatever! These two types are probably the best choices for you. You say “Or-i-guhn,” some other fools (not I) say “Or-i-gahn.” And let’s not even start on the pronunciation of “Willamette!” Even Martin Sheen got it wrong on “West Wing” (hint: Memorize this-“It’s Willamette, dammit”). And do your abs, Willamette!Unassisted Calf Stretch

Dear flexible readers: Do you take time to do your stretches? Have you done your ab exercises yet?

ACTION: Want to get excited about doing abdominal exercises? Check out our “Ultimate Abs Workout Collection for Women Over 50” (23 videos, 10 modules, popular abs questions addressed).

Sign up to start "youthifying" today.

Photo credits: Creative Commons: kevindooley, quinn.anya, Avoir Chaud

Kymberly Williams-Evans, MA and Alexandra Williams, MA

1

Yosemite Wellness & Spa Retreat at Tenaya Lodge

Are you a fan of the two “S” words – Spa and Snow? If so, you might like to join us at Tenaya Lodge’s third annual Wellness & Spa Retreat near Yosemite National Park January 15-18, 2016.

room at Tenaya LodgeWe’ve gone for the past two years as presenters, and know that this year’s event will be the best one yet.

Want a few teasers?

  • The very popular Chef Sheamus is back and will lead an interactive cooking class.
  • Per overwhelming request from last year’s participants, the keynote dinner is a whiskey pairing dinner. Even if you’re not a whiskey drinker, you’ll love the other options and the food. Joe Sorbo from Southern Wine and Spirits will share the heritage and culture that is whiskey tasting.
  • You have your choice of nature hikes. Tenaya Lodge’s most requested hike guide Janelle Moisa will be leading at least one of the hikes down to Lewis Creek.
  • Keynote address from Abbie Kozolchyk, the beauty and travel director for Every Day with Rachel Ray. All participants get to hear Abbie’s insights from over two decades of writing about beauty and wellness.
  • During an interactive class with Slade Wheeler you’ll even learn to paint.
  • And because it’s a spa event, you’ll relax during your massage/ spa treatments. We have tried a variety of the options and cannot name a favorite. Well, yes we can – all of them.

spa treatment, Tenaya LodgeOh, yeah, you’ll also have four chances to get your fit on with Kymberly and me. Sis is teaching Abs, Butt, Core, plus hosting a seminar, How Fit Are You, while I’m teaching Drums Alive and speaking about Diet Saboteurs.

For some pictures and a look at some of the previous events, read our posts 3 Ways to Perfect Your Posture: Tenaya Healthy Living Retreat is One, and Global Wellness Day: Good Health is for Everyone.

Once you’re done looking at those, hop over to the Tenaya Lodge site and register.

It’s just a month away, and we are already doing anticipatory relaxing. Join us. You can even have our whiskey.

All photos courtesy of Tenaya Lodge. And this post is not sponsored. We just want you to join us.

We invite you to subscribe to all our posts, which come out twice a week. Sign up to the right ———->

16

Cellulite: How Do I Reduce It?

Special Diet and Exercise for Special Fat?

Dear K and A: Can cellulite be tackled with specific exercises? Gaby

What can I eat and what exercises can I do to reduce the appearance of cellulite? Cristina

Celebrities, Cellulite, Fat

The stars align

What Exactly is Cellulite? Why Don’t We Just Call it “Excess Fat?”

Alexandra: Ladies, your questions are so similar that they are now joined together in cellulite love. Let’s first give some definitions, yes? Cellulite originates in the subcutaneous fat beneath the dermis and epidermis (a “dermi” way of saying “skin”). It’s caused by small protrusions of fat into the dermis. Quiz later, so stay with me. And cellulite can be found on slender women; it’s just that weight gain exacerbates the condition.

So…the answer about specific exercise is “No” and “Yes.” Any eating and exercise regimen that includes a healthy diet (with fewer calories going in than being put out, since cellulite indicates a need to reduce some fat), plus cardio (aerobic movement) and resistance training will help you lose weight, which will reduce the visible “dimpling.” But (I didn’t say “butt” or you’d be reminded of the cellulite) since the fat where cellulite comes from is sitting on top of muscle, you can do specific resistance training for the tush (see, I didn’t say “butt” again), hips and thighs. Why? ‘Cause whimpery, weak, mushy muscles show the cellulite a lot more, whereas tight and toned muscles help smooth out that uneven look! Hello squats, lunges, and lower body workouts!  (Go to our post, Wrong and Right Way to Do a Squat to know how to execute squat excellence!)

cellulite, butt dimples, leg fat

Cellulite – Wear it Anywhere

What Bad Habit Worsens Cellulite?

Kymberly: Gaby and Cristina, if you tell me that you are “Smokin’ hot babes, but not smokers,” then good on ya’ because cigarette smoking will weaken the formation of collagen, which may allow for easier protrusion of fat into the dermis. Yup indeedy, smoking can worsen the appearance of cellulite. If you do smoke, then STOP IT!

What Works to Get Rid of Cellulite? What Doesn’t?

Alexandra: In case you have a wistful little voice in your head that asks, “can’t I just apply a cream or something?” the answer is 99% “No.” Surgery, injections, massage, creams/ointments, suction, heat application and herbals have NOT been found to have an effect on your cellulite. Both “shock wave” and laser therapy have shown some results in the improvement of the appearance of cellulite, but the study samples were small and so recent that more research is needed. I just mention it here so that you can kind of keep an eye out for further research on these two possible therapies. While you’re waiting, exercise more, eat less. That’s the bottom line on your bottom line!

Why Don’t Men Get Cellulite as Much as Women?

Cellulite is a normal condition, not disease that needs to be “cured,” says health expert Carol… Click To Tweet

Kymberly: Before I pontificate, let me contradict my sis. You can and may simply apply cream if you want. It just won’t work. Save your money for workout clothes. We have some baddish, badass news (unless you’re a man): cellulite is offered exclusively to women. Darn it! Right in the subcutaneous fat, where the fat protrusions occur, men are structured differently than women. Not only that, but men’s skin is thicker, and we aren’t speaking metaphorically; we mean literally– their skin is thicker in the thighs and butt. Women carry five times more fat cells in the thighs, hips, buttocks than in other sites of the body. Physiological rip-off, we’d say!

So get busy racking up cardio time, do those lower body exercises (check out our post for 5 more reasons to join a Group Strength Class), and eat fuel, not chubby grub. Or wear long pants the rest of your life and curse your ancestors for the genes you inherited. We prefer Action Plan A. Action Plan B could cut into your other inheritance.

Readers: If you have cellulite, have you remembered to text your parents to thank them for the genetic predisposition? Start pressing those tiny buttons!

ACTION: Comment below if you have tried strength training and seen it make a difference — with your strength and fat stores. Please tweet or share if you know someone who could benefit from this info.

Photo credits: Creative Commons

Kymberly Williams-Evans, MA and Alexandra Williams, MA

9

10 Tips to Avoid Holiday Weight Gain

Every year about this time we are asked for our “best” tips to avoid weight gain over the holiday season. So every year we share what we believe to be some simple and easy tips. As many of you know, simple is one thing; easy another, yet we have found these 10 tips to have a great success rate with our students, readers and even ourselves.

Ten Tips to Avoid Weight Gain

fountain at Rancho la Puerta1. Drink lots of water and green tea before the feast. You will feel full and less inclined to overeat.

2. Eat your usual breakfast and lunch. Don’t skip a meal thinking you will then be free to make up for lost calories when dinner is served. By the time that occurs, you’re likely to be so hungry that you’ll overeat or choose whatever is closest.

3. Sort foods into 3 categories:

  • Food I love and will probably have two helpings of;
  • Food I like and will take just one helping of;
  • Food I don’t need to eat at all.

Planning and paying attention have a definite effect on how much you pile on your plate.

4. Use a salad plate instead of dinner plate. You’ll be inclined to eat less. Most of us are visually triggered, so we stop adding food once our plate looks full, regardless of plate size.

5. Get up from the table when done. Do not sit with food in front of you once you’re done. Also, put food away right after you’ve finished dinner or you could end up eating an entire meal’s worth just from picking at the stuff that’s in front of you. If you feel you’re being impolite, just say, “I’m putting stuff in the fridge now so I don’t feel tempted to overeat. Anyone who’s still hungry is more than welcome to help themselves.” Not only are you letting people know why you’re putting food away quickly, you’re also making yourself accountable by stating your goal to not overeat.
shadow of person on bridge
6. Use your mind to decide what matters. When loading your plate, ask yourself this question: “Am I choosing this because I’m hungry or because it tastes good?” No right or wrong answer exists; it’s simply that the awareness of your choices will help you make a considered decision as you realize that you are in control, not the food.

7. Go for a walk. What better way to spend quality time with your family or friends than by putting on a jacket and getting outside?

walking is great exercise

Follow us to Tenaya (and our upcoming massage)

8. Invite guests to your meal whom you admire and respect. Or who wouldn’t otherwise have a friendly place to go celebrate. When the focus is on the guests rather than the food, we tend to eat less. If you have no-one outside of your usual circle to invite over, cook all your food, then take half of it to your local homeless shelter (if they accept outside meals).

9. Put reminders in places where you’ll actually see them – on the stove, in the fridge, on the storage containers, on your placemat. These reminders need to be positive in nature, not negative or they will only make you feel bad. For example, “You can do this” and “Remember your long term goals” are positive reminders. “Don’t even think about eating this” and “oink oink” are definitely negative. I don’t know anyone who responds well to negativity, do you?

10. Be kind to yourself. Maybe eating a few huge meals is what you want to do, and is no reflection on your usual habits. Maybe you are fine with doing extra cardio and weights as a balance. And maybe, just maybe, you are healthy and your weight is irrelevant. If you start feeling guilty, ask yourself if it’s for your own sake or because you feel you’ll be judged. At the end of the day (and the season), it’s your normal patterns and habits that matter, not a few meals. So be kind.
happy dog
What tips would you add to this list?

One tip we’ll add is to subscribe to our twice-weekly posts. So simple (and easy) – just add your email to that box over to the right ——–>

14

To Burn Fat, Do I Go Faster or Slower?

Total Wave Fitness

Go Faster! Go Slower! Oh, Just Go!

Burn a (Relative) Myth to Burn More (Absolute) Calories

Dear Kymberly and Alexandra: What is the appropriate intensity or heart rate for a 56 year old woman who wants to burn fat?  A while ago, I won a free membership to a gym and was surprised when my personal trainer informed me that I needed to slow down on the treadmill.  I always thought that walking faster would be better for losing weight.  Diane, Santa Maria, CA

Alexandra: The appropriate heart rate for a 56 year old woman is to have one! Yup, now that you’re officially in the “second half,” how much does it matter if your heart is beating like a rabbit? Mine goes shooting sky high when I see actor Clive Owen, and you don’t see me slowing down as I stalk him in Hollywood!

Kymberly: How shall I put this diplomatically and professionally?? Umm, get a new trainer. This one fell for a long time myth and does not understand the diff between burning calories to lose fat and using fat vs carbos as the energy source for activity. Do you hear me tearing out my low fat hair? Read our post on how you don’t have to burn fat in order to be low fat: Best Workouts to Burn Fat for Women Over 50.

To reduce fat, you must get to caloric deficit whether those calories are fueled by stored fat… Click To Tweet

Alexandra: Ah, I thought that sound was you burning some fat. On the stove. In a frying pan. With an empty bacon wrapper on the counter. When you’re done setting off the smoke alarms, Kymberly, please tell Diane the difference between burning fat calories and using energetic fat!

Kymberly on human powered treadmill

Don’t Dread this Treadmill

Calories In vs Calories Out Still Counts

Kymberly: Alexandra is jealous of my cooking abilities and my superior fitness knowledge. So sad, so obvious.  Here’s the deal. To reduce body fat you need to:

  • Burn more calories than you take in. You can do that by working out longer (but who the heck has time? You are too busy finding a qualified trainer and walking faster. Believe me);
  • Or you can work out more intensely;
  • Or you can do both. The key is to use up calories faster than a Hummer uses gas. Or faster than Alexandra runs when the near naked scene with Clive Owen in the James Bond movie comes on screen. Whether those calories you burn up are fueled by stored fat or stored carbohydrates, the bottom line is to get to caloric deficit.
Alexandra on cardio equipment

Forget Speed; Go with Style!

Alexandra: As a true professional (“professional what?” you may ask) I want to add this little caveat. Do you take any meds that would cause your (shall we call him or her “former”?) trainer to worry about your heart rate? If so, you had better talk to a real doctor instead of we two fitness weenies about your walking pace. Otherwise, here is the deal. If you walk faster, you lose weight faster. How soon is your next high school reunion? If it’s really soon, you had better walk so fast that it comes to resemble a heavy, panting trot. And will someone please let Kymberly know that my close personal friend Clive was not in a James Bond movie.

Caloric Deficit is Key: “Fat Burning Zone” is Myth

Kymberly: Hey running rabbit sis, slow down! But Diane – speed up your heart rate. Last time Alexandra panted as hard as her advice suggests, Clive Owen was…..  Oh never mind. As I was saying, get to caloric deficit. The trap your trainer got caught in is that low intensity activity relies on stored body fat to fuel the casual stroll. High intensity activity uses mostly carbohydrates as fuel, also known as “energy,” also known as “calories.” And while low intensity exercise might use a higher relative percentage of fat instead of carbos, you need not care about relative percentages in this case. You care about total, absolute number of burned cals.  To lose one pound of weight you must burn 3,500 more calories than you take in, ie, caloric deficit.  Therefore, do what it takes to burn as many calories as you can, need, or want. You can either go longer, go with more intensity, or go more often if you have a weight loss goal.

Alexandra: Can you really walk your way to a more fit you? Click that <—— link and read our post on how to pace yourself depending whether you are walking to be healthy, avoid weight gain, or lose weight.  Can Walking Really Get You to Your Fit Destination?  Also take a look at this great guest post from Jody Goldenfield: Managing Your Weight As You Age .  She’s one of the most fit 50+ women we know and is over at  Truth2BeingFit.com.

Action: Tweet, comment, and share our post on Facebook if you think others might benefit from this fat burning info as well.

Kymberly Williams-Evans, MA and Alexandra Williams, MA

 

10

Life is About Experiences, Not Stuff

When you are active and in relatively good health, you can do things – walk in your neighborhood, travel, join a dance team, go out and meet people, wander around interesting buildings, climb stairs to see giant telescopes, climb rocks to look for seals in the bay – and everything else that YOU would add to this list.

Griffith Observatory TelescopeHollywood signGriffith ObservatoryAs I write this, yet another mass shooting has occurred a few hours’ drive from here, this one at a center for those with developmental disabilities. That’s too close to home, as one of my sons has disabilities. And my heart is still with a friend who lost her child and is left to savor the experiences and memories she built with love.

Find your personal motivating movement factor and focus on it for 2016. Click To Tweet

What do you love in your life? Traumatic events make you think of the things you love. I love my boys. It’s that simple and basic. So I am consciously choosing (did you think I’d say “uncoupling”?) events that can include them.

Hollywood ParadeHollywood ParadeHollywood ParadeIf you read my post about joining the Hollywood Hotel team as part of the Hollywood Christmas Parade you know I went with my younger son to celebrate his birthday.

If you read my post about visiting the Hyatt in Palm Springs, then you saw me with my older son.

Hollywood Christmas ParadeHollywood Christmas ParadeBoth events required me to walk a lot. Yeah, one of my knees is bone on bone and needs surgery (long story why that’s postponed till 2016), but I can still do MOST things, so I do. We have so many videos and posts about the ways and whys to exercise (and Kymberly has a downloadable Ultimate Abs series coming out soon), and as 2015 comes to a close, I beseech you to find your personal motivating movement factor and focus on it for 2016. Spend time with grandkids? Be the hottest hottie at your high school reunion? Prevent disease? Feel comfortable in your own body? Whatever is between you and the experiences you want (excluding those financially out of reach), is it within your power to close that gap?

Police motorcycles Hollywood ParadeEntrance to Hollywood HotelAnd if you’re headed to Hollywood or Palm Springs, I really had great experiences at both the Hollywood Hotel and the Hyatt Palm Springs. If you’re in the Santa Barbara area, come watch the Downtown Holiday Parade this Friday, Dec. 04 at 6:30 pm. I’ll be dancing with the La Boheme Professional Dance Group (just before Santa’s float). No matter where you are, we invite you to subscribe to our blog using the handy box right over there ——>La Boheme Christmas Parade

Alexandra Williams, MA

Photo credits: All photos are mine, though I wasn’t able to have my external flash with me on the parade route