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7 Healthy Lifestyle Tips: How Can You Create Better Habits?

Healthy Lifestyle tips get you on top of the world

Feel on top of the world when you embody a healthy lifestyle

“I want to change my life. I need to change my life.” If this is you, wondering how to create a healthy lifestyle, then feast on these healthy lifestyle tips proven to help you get more fit.

Making lasting life style changes, especially in the context of fitness and weight loss, takes dedication — but it’s doable. Most people know to exercise regularly, eat well, and reduce stress in order to make a change for the better. But somewhere between knowing what to do and actually doing it, we fall into the “Abyss of Inertia.” Why is that? And what can we do to move from stuck to started?

Go From 1-10 with 7 Healthy Lifestyle Tips

It’s easy to be at level 1 (I’d like to lose 50 pounds) and wish to be at level 10 (I lost 50 pounds), yet it’s extremely challenging to get from 1 to 10 unless you have the steps in between mapped out. You know where you are and where you want to be, but don’t know how to get there.

Fortunately, we know and we’re going to share! That’s what 35 years each as certified fitness pros and Alexandra’s advanced degree in Counseling allow us to claim.

To make lifestyle changes, choose Simple, Specific, Sustainable Steps that will lead to Success-… Click To Tweet

Simple, Small, Sustainable, Specific Steps Spell Success – Yes to the S!

To make lifestyle changes, both big and small, make a 1-10 numbered list. One = where you are now; ten = what your new, improved, fit life will look like. Where do you want to be?, aka — your goal. List the steps it will take to get to this goal. Choose Simple, Specific, Sustainable Steps that will lead to Success. It’s all about the letter S!

A typical example of an overwhelming goal : I want to lead a healthier lifestyle. This statement is rather vague, making it hard to know if/ when you’re successful. A better starting point might be: I want to eat more berries and veggies, select food and companies I can trust to nourish me well, and move at least 150 minutes each week. From there you plug in small changes that you will actually do. Instead of thinking in grand scale (though we wouldn’t mind living in grand scale in Highclere Castle, where Downton Abbey is filmed), think of the least you can do. Multiple easy choices go further than grand, sweeping plans that come to nought. Unless you’re the broom in Beauty and the Beast.

Asking yourself what is the LEAST you can do to improve your fitness level, and your chances for… Click To Tweet

SAMPLE Plan to Instill Healthier Lifestyle Habits

  1. Before you eat something that may hinder reaching your goal, write down the food. Seeing “four scoops of tuna salad” written down may help you decide to just take two scoops, or even just one.
  2. Shop at a farmer’s market, co-op, or the perimeter of grocery stores (any place where healthy food dominates the choices).
  3. Healthy Lifestyle Habits and Hampton Creek

    Photo and tagline courtesy of Hampton Creek

    Buy plant-based foods, particularly from sources you research and trust. For example, learn what you can about Hampton Creek, a major manufacturer of sustainable foods that are made from plant ingredients. Serve your social sense and healthy self all in one go! And yes, Hampton Creek is sponsoring this post as they actually care about creating sustainable food, as do we. Disclosure Done, Bam!

  4. Add 1,000 steps a day to your movement.
  5. Serve dinner on smaller than standard plates, then put all the extra food into the fridge so it’s not just sitting out where you’ll be tempted to mindlessly eat seconds.
  6. Do 5 push-ups, from knees or toes, and 10 squats.
  7. Reward your achievements by writing down the extra energy you have, or getting a massage, or calling a supportive friend. Choose any reward that is positive (not junk food) and acknowledges your hard work.

Walk 1000 steps Kymberly and LIberty2 Bonus Steps to Super Support Improved Health Habits

  1. Read our post: How Do I Get Healthy Habits to Stick
  2. Be motivated beyond belief and also read Which is the Best Workout so you will be more liable to achieve those 150 cardio minutes.

You’ve probably figured out that thousands of options exist that would fit into your seven steps. Mix and match according to your goals. And of course, making a change is really way more than seven steps, though picking a manageable number will get you moving forward. The sample plan above has nothing earth-shattering or magical, which is good. It means you don’t need to wait for the earth to move or a magic wand to sparkle. You just need to make small decisions repeatedly until they become a habit and you realize three months have passed, and you are now eating more healthfully and have dropped the 20 pounds.

Won’t it be great to shift from “I need to change my life?” to “I know how to change my life for the better and I did it!”

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Photos taken by Alexandra Williams except the first one and as noted.

Alexandra Williams, MA and Kymberly Williams-Evans, MA

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2

Redding: For Those Who Enjoy the Outdoors

Lakes, dams, rodeos, bridges, caverns, waterfalls, hiking and biking trails, and gold rush ruins – these can all be found in the Redding area. What?! You’ve never heard of the place? Once we share all there is to do, you’ll be packing your bags for this Northern California city.

Crystal Creek Falls

Crystal Creek Falls in Whiskeytown-Shasta-Trinity National Recreation Area

Always on the lookout for affordable destinations that appeal to active Boomer women and their families, we were the sponsored guests of Visit Redding this past weekend. And boy, did we pack a lot into a few days, though we never felt rushed. Probably due to the proximity of everything. Really, it’s only a 20-minute drive from the Fairfield Inn & Suites to Whiskeytown Lake.

On the lookout for affordable destinations that appeal to active Boomer women and their families? Click To Tweet
Glory Hole at WhiskeyTown Lake

The Glory Hole in Whiskeytown Lake has a 260 foot pipe diverting overflow from the dam.

In this post we’ll share our adventures from the first day two days, then share the last two days in an upcoming post (stay tuned for kayaking and lorikeets). If you like travel adventures that combine nature, new activities, free and low-cost sightseeing and sight-doing, then tour with us through this post. Then book your own active adventure to the Redding area.

Whiskeytown Waterfalls in Whiskeytown-Shasta-Trinity National Recreation Area
Park rangers first knew of these falls in 1967, but kept quiet, as they didn’t have the resources to protect them, even though President Kennedy had proclaimed the 42,000 acre park a national recreation area in 1963. In 2004, a park biologist was examining aerial photos and rediscovered the falls.

Bottom of Whiskeytown Falls

Does this waterfall make me look younger?

The trail to Whiskeytown Falls is 3.4 miles round trip. Steep in parts, it’s worth the hike. Be sure to take the stone trail to the left of the falls to get some extra special views. Pack water and a snack too, as you’ll get thirsty watching all that water. Fair warning that this hike will give you a serious glute and anaerobic workout.

Whiskeytown Falls hike will give you a serious glute & anaerobic workout #VisitRedding Click To Tweet
Kymberly at Whiskeytown waterfall/ Redding

Does this waterfall make me look stronger? Photo credit – Kymberly

Shasta State Historic Park & Museum

Shasta State Historic Park

About halfway between Redding and Whiskeytown Lake you’ll see these ruins from the gold rush days. Across the street is the former courthouse and jail, including the gallows. Don’t “hang around.” Or do. Only $3 to visit the museum.

Shasta Dam and Powerplant
Want to be impressed by the former generation and your fellow humans? Take the tour of Shasta Dam. It’s free. Regardless of your views on dams, you have to marvel at the human ingenuity and vision that engineered and created this structure. One of us (Kymberly) almost skipped the tour, professing a desire to bike ride along the Sacramento river trails instead. Given that we southern Californians seem to have brought the mist and rain on our last journeys, off we all went instead to Shasta Dam. And was it ever a highlight. Hot tip: When the brochures and guides tell you to leave everything but your cell phone and keys in the car, they mean it. Security is tighter than our lips about what happened when someone in our family (not Kymberly) tried to bring “security contraband” past the security checkpoint and guard.

 

View from atop Shasta Dam

Shasta Dam from the top, looking down at the Sacramento River. The tour is absolutely worth your time. If you get Jo as your guide, you’ll have an especially good time, as she is a delight.

 

Redding trip Shasta Dam

Damn, we loved that dam tour more than we expected. You will too. Photo credit: Kymberly

Lake Shasta Caverns: Three Adventures in One
We promised ourselves on frequent drives between Santa Barbara and Oregon that someday we’d stop and visit the caves. This trip was that someday. Like Whiskeytown National Park and Shasta Dam, the caverns are easily accessible — about 20 minutes north of Redding. You take a 10-minute boat ride across the lake (bring your camera for spectacular views), then a 10-minute shuttle ride up, up, up, then you are in the cave. As for coming out of the cave, well … that’s on you and those several hundred stairsteps. You want out? Keep climbing. That’s the beauty of living an active life. You’re able to see and do more when you travel.

Lake Shasta Caverns

These limestone stalactites hang high above visitors inside the cavern in a huge room. When you hear the word “cavernous,” it probably originated from a place like this.

 

transport vehicle at Shasta Caverns

This WWII transport is now used to bring the buses back and forth when they need repairs. Yes, the buses can actually fit.

Redding Rodeo
Alexandra: This got a strong thumbs-up from my 19-year-old son, so off we went to our first-ever rodeo. It was actually quite exciting, with guys getting thrown off broncs that buck, and calves getting roped and tied (trussed?) in under 10 seconds.

Redding Rodeo

Horse said “get off me,” so the cowboy obliged. After he stayed on for the full 8 seconds. Not sure where he left his spine.

My son wanted to stay for the entire event, but I was hungry, so talked him into leaving early. We looked on Yelp and found Cafe Paradisio, a classy, comfortable place that’s run by a husband and wife who just happened to have two of their children about to graduate from UCSB. Eat here for sure – excellent service and intentionally underpriced for items such as Honey Stung Shrimp, Baked Salmon and French Press Coffee.

view from Lake Shasta Caverns

The view as you ride the bus up to the entrance of Lake Shasta Caverns. Breathtaking, isn’t it?

 

Flying to Redding- cloud view from plane

How Day 1 to Redding started. Super early o’clock plane to catch. Photo credit: Kymberly

 

Redding trip Shasta Lake

How Day 1 ended. Super enriching for brain and body. Photo credit: Kymberly

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photo credits – Alexandra, using a Canon. Kymberly where noted.

by Alexandra Williams, MA and Kymberly Williams-Evans, MA

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Carmel-by-the-Sea Might Be Cooler than the Beach Town Where I Grew Up

I went back home this past weekend to a town I’d never actually visited. In other words, I went to a place that took me back to my childhood. It so happens that Carmel-by-the-Sea is similar to my hometown of Hermosa Beach, which means I felt right at home and nostalgic, as well as being transported back in time.

Carmel-by-the-SeaBoth are beach towns with lots of morning fog. Both are about 1-square mile big. Both are full of poets, painters, actors, writers and photographers.

plein air show in Carmel

A plein air painting juried exhibit in Carmel.

Carmel was incorporated in 1916; Hermosa in 1907. Both attract surfers, though the water is definitely colder in Carmel. And both have small cottages that were built generations ago sitting next to award winning, “to the lot’s edge” architectural wonders on every street. Don’t ask the prices unless you aren’t daunted by California real estate.

homes in Carmel

Old and New Carmel homes

As part of a bloggers’ weekend, I drove up to Carmel with the simple expectation that I would have a good time. Since so many of you are similar to me in that we like history and the personal touch, I’ll share some of the things I did and discovered that I think YOU might also enjoy.

Hofsas House
A gutsy, go-getter woman founded the hotel where we stayed – Donna Hofsas. In 1947 she lived in the cottage where I stayed while adding more rooms over the years. In a town that only allows two-story buildings, she talked the city planners into letting her build a 4-story hotel. How’s that for moxie? Then she commissioned the same female painter who did the fresco at Coit Tower, Maxine Albro, to paint several murals and other works at the hotel.

Hofsas House Carmel

The living room in Donna Hofsas’ original cottage.

Donna’s granddaughter now runs the bright pink Hofsas House  (as well as being on the city council), so ask her for the hotel’s secrets when you stay there. Hofsas House is on San Carlos Street between 3rd and 4th Avenue (see below to discover why I’m not giving you a numbered address).

bed in Hofsas House cottage

My cozy bed nook in the original Hofsas House Cottage.

On the details side, Carmel is more affordable than I expected. Even in high season, room rates range from about $150 – $275, with no stupid ***@** resort fee snuck in. Wifi, breakfast and parking are free.

Town Quirks
Did you know it’s illegal to wear heels higher than 2 inches in Carmel? You won’t get a ticket: the law was created in the 1920s to protect the city from lawsuits from people who tripped on the sidewalks. Great excuse to put on sensible shoes, eh?

Carmel shoe shop

These definitely count as sensible shoes. I should have gotten them.

The town has no street light or addresses. Walk around and you’ll notice that homes all have names. Keep in mind that the town was founded by creative types. They wanted a forested, European feel to the town, so bourgeois things such as number plates were verboten. Everyone has to go to the post office to collect mail. Certainly means all 3,700 inhabitants get to know each other.

home in Carmel

This is the “address” system in Carmel: all names; no numbers

For now, you can still have fires in certain locales on the beach too. This was exciting for me to hear, as we used to dig sand pits and have fires on the beach in Hermosa in the 60s. They were banned by the time I hit middle school.
No big box inns or stores are in Carmel either. It’s mom and pop all the way. Actually, the town is so friendly, even your dogs are welcome. Even in the inns, restaurants, wine-tasting rooms and shops, where you’ll spot water dishes and treats everywhere. Annnnnd, free parking.

dogs at the beach, Carmel

Dogs are welcome and encouraged in Carmel

Shopping, Hiking and Dining
Compliments of the Hofsas House, I received four Wine Walk Tasting tickets, each good for a wine flight at any of the 14 wine tasting rooms in town. Yup, I left Santa Barbara County’s wine country and landed in Monterey County’s. I also discovered two designer consignment shops, an Alice in Wonderland shop, a chocolate shop, and enough bakeries to keep my bread-baking, carb-loving self happy.

designer sunglasses in Carmel

I wanted these designer sunglasses from Foxy Couture soooooo badly

Alice in Wonderland store, Carmel

White Rabbit Store, where I bought a load of Christmas gifts. I was in this play as a child. And my late older sister played the White Rabbit. Very nostalgic store for me.

For lunch or a snack, I recommend Carmel Belle on San Carlos Street between Ocean and 7th (get the ginger apricot scone, stat!), or the Cheese Shop on Ocean and Junipero.

Carmel Belle, Carmel

Get the apricot ginger scone. And wine to go with it, of course.

For dinner, a friend and I went to Beach House Restaurant at Lover’s Point in Pacific Grove (an 8-minute drive). It’s right on the beach, and our service and food were excellent. Plenty of options for vegetarians, too. FYI, the portions are huge, huger, hugest, so come hungry.

Pacific Grove

The view of some lovers from our seats at Beach House Restaurant at Lover’s Point

mud pie at Beach House Restaurant, Pacific Grove

I only ate half of this mud pie – the half above the plate.

Hiking is my meditation, so I walked along the beach, around town on the residential streets, Point Lobos, Big Sur, and about 20 different pull-out stops along Highway 1 as I drove south. On my next visit I might take one of the History Walks, though I could also be persuaded to do the art walks or food tours. I also want to hike along the Mission Trail Preserve. For those of you into birds, one of the secrets I learned from Carrie (co-owner of Hofsas House) is that the Carmel River is the place to be.

Final piece of good news that you will never think about in advance, but makes a big difference – Carmel-by-the-Sea is a safe place for women to walk alone, day and night. I went walking early in the morning, and felt at ease and quite peaceful. Even though I had my iPhone and Canon out (major tourist alerts), the locals out running and dog-walking all said hello. I truly had to resist the urge to say, “I grew up in a town that used to be just like this. Can we please chat about the good ol’ days?”

I want to go back soon. Preferably on a romantic getaway, but another girls’ getaway would work too.

by Alexandra Williams, MA

Photo credits: Alexandra Williams – Canon and iPhone

33

Lose Weight Doing House Cleaning: Possible or Not?

 

retro picture of woman who hates house cleaningDoes housework count as exercise?

Ever wonder if house cleaning burns enough calories to make a difference? I got to wondering how many calories one burns after I did a bunch of house chores.

As we’ve mentioned before, if you incorporate more movement into your daily activities, you can successfully lose weight (or keep weight from jumping on to your body in the first place). So it sure would be nice if house cleaning fell into the “watch those kcals just fall off my body” category, wouldn’t it? (PS It’s also nice if you want to subscribe and get active aging answers from certified fitness pros twice a week).

Good news for all of us who have worked up a sweat changing the bed sheets, vacuuming the rugs, and dusting the ceilings (please don’t say I’m the only person who does this) – according to a recent study in the U.K., a good spring cleaning can burn more calories than running a marathon. Since I hate to run marathons, this is welcome news indeed!

A good house cleaning can burn more calories than running a marathon. True or False? Click To Tweet

Sales image for TransformAging

What do TransformAging and Housecleaning have in common? Both get you more fit

More good news: We have to mention TransformAging, our webinar summit that guides you to be more energetic, attractive, and mentally and physically stronger. Reinvigorate your body, mindset, and life when you implement its easy steps.  Get your own set of the entire TransformAging Summit recordings and access proven, evidence-based secrets you can put into action today. Click any link in this paragraph or click the image to find out more about this cutting edge series and how you can own it immediately. 

Now back to calorie counting and housework:

close-up of mushroom

What you might find under the bed if you don’t clean. Looks like a furry golf ball, but it’s fungus!

According to the study (done by promotionalcodes.org.uk), a good spring cleaning burns 3,655 kcals, while a marathon burns 2,500 – 3,500. Yes, it will take you longer to do the cleaning than the running, but look on the bright side – you didn’t have to run. Check out this breakdown:

  • Vacuuming (1 hour) 238 calories
  • Dusting (2 hours) 340 calories
  • Emptying, cleaning, repacking cupboards (4 hours) 952 calories
  • Scrubbing the floor (1 hour) 258 calories
  • Climbing up and down stairs (20 mins) 181 calories
  • Turning mattresses and making beds (1 hour) 136 calories
  • Moving heavy furniture (2 hours) 476 calories
  • Cleaning windows (3 hours) 612 calories
  • Cleaning external doors (1 hour) 204 calories
  • Deep clean bathrooms (1 hour) 258 calories
Duomo, Milan, Italy Hate to do the housework here

Let’s clean these doors and windows for a firestorm of calorie burning

Quick math tells me that’s 16 hours of work. And I see no category for jumping onto the mattresses when you discover spiders lurking under the bed. I’m sure there’s a high calorie burn for that. I can testify that my heart rate was definitely in the “Working Very Hard” range.

Cleaning external doors isn’t my thing, though I do scrub down the area by the doorknobs. I’d also love to see the calorie count for scrubbing all the kitchen cabinets plus the stove hood and kitchen walls, mainly because I want credit for these chores. Does sweeping count as part of scrubbing?

So, who’s up for 20 minutes on the stairs? And who thinks this is good news? I know I’m excited, though I doubt I’ll pull on my workout gear and put out a 16 hour house chore workout. And how many calories did I burn getting all the dog hairs off the mini-trampoline?

Action: Another easy and free action is to have us come to you twice a week. Not to clean, mind you. But to share tips on how to age actively and enjoy the second half of life. SUBSCRIBE now and grab your bonus while you’re at it. Also, could you get that dust bunny from my corner when you’re done entering your email? 

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Alexandra Williams, MA

 

15

Facial Fillers: 5 Ways I Was Clueless About Them

Head shots of K and A, courtesy of Lisa Lehman

One of these is not like the other

Drooped and Wrinkled or Contoured and Smoothed Out?

No women over 50 I know want the words “droopy,” “saggy,” or “wrinkly” to describe them, myself included. So when I was one of five lucky recipients of a Restylane facial aesthetic treatment at the recent Bloggers at Midlife conference (B@M), I shouted out with confidence and glee, “huh? What’s that?”

I had never pondered getting any facial cosmetic procedures, so was unfamiliar with the range of options. My approach thus far to retain good skin tone has been to drink lots of water and exercise regularly, both considered effective. I wasn’t really sure what I was getting into, but it sounded deluxe. And free (thanks to Restylane; its parent company, GaldermaDr. Aspacio, and Dr. Annie Chiu. Consider this the official disclosure).

Who Wants Younger Looking Skin?

Restylane Lyft LogoAre you like me when it comes to aging actively — pretty game to try new things? Let’s hope you are not like me in one regard: being clueless what a facial rejuvenation or facial filler treatment is. I had never heard of Restylane or Galderma. Hint – it’s not botox or cosmetic surgery.

One thing I did know as I raised my metaphorical midlife hand to take advantage of this valuable prize, is that skin is the body’s largest organ. And my skin had seen better “organ-ized” days. (Cracking myself up with that pun). So long undefined cheeks and wrinkles around my mouth; good-bye laugh lines. I hope and trust….

I was directed to a back corner of the conference room where a team of dermatology pros, led by Dr. Aspacio, MD, FAAD of Summerlin Dermatology  in Las Vegas and Dr. Annie Chiu in the Los Angeles area awaited me … with:

  • a consent form
  • a relaxing medical chair – aaahh, I can put my feet up and no anesthesia seems involved. So far, totally doable!
  • warm, welcoming, extremely kind attention from the doctors, their staff, and the PR firm that accompanied them.
  • cheek and chin numbing cream – they had to apply two layers after I kept answering “yes” when they pressed on my face asking “do you feel this?”
  • A hand held thingie to squeeze “if I felt I needed to distract myself.”  “From what?”  I wondered.

But I had seen no blood, heard no screams or gasps from the other four winners, nor noticed anyone rendered comatose. Always good signs, right?

My “Non-Surgical Face Lift”

Yes, I was off on an aesthetic facial journey with a golden ticket, no return. However, I did catch the part early on about “smoothed out lines, more vital skin, contoured cheeks”  and looking waaaaay younger than my twin sister. (I might be making up that last part.) In short, I was totally relaxed. These people seemed to know what they were doing. I knew our B@M conference organizers had selected their sponsors carefully. A cadre of other attendees said I was “lucky” and wished they’d been chosen.  

Yes, for someone who usually over-researches details, I was going in calm and clueless. Here’s what I didn’t know:

1. What exactly is entailed in this “facial aesthetic journey?

Turns out it means having an absolutely adorable woman prep me by applying numbing cream to my face. No pain, no tingling, no slurred speech, no mouth that suddenly drooped, no drooling. Basically it felt like a mini-facial massage.

Needles are involved. Aha! Ergo the numbing cream. The focus of the Restylane Lyft is on the cheeks and smile lines, officially known as nasolabial folds. Those needles are filled with hyaluronic acid, a substance naturally produced by the body.The point is to plump up the area so it’s smooth. Dr Aspacio squirted safe, liquidy stuff into my face, checking constantly how I was feeling. Honestly, I felt very little except curiosity. From start to end took about half an hour.

What exactly is a facial filler procedure. I didn't know exactly but I did it anyway. Hint: Not… Click To Tweet

2. What is this kind of procedure called?  

I did figure out that it’s not cosmetic surgery, not muscle inhibiting, not something requiring bed rest or hiding away, not Botox. But what am I to call it? When people say to me, “what have you done, you look so refreshed and young? Alexandra must be your older sister, not twin,” I wanted to be able to give a nice, concise, accurate answer. My subsequent digging around online reveals the following descriptors:

  1. Facial fillers
  2. Facial rejuvenation
  3. Non-surgical face lift
  4. Cosmetic treatment
  5. Aesthetic facial treatment
  6. Cosmetic dermatology
  7. Facial injections
  8. Non-surgical option for wrinkles

If you decide to try this procedure, google any of the above terms to find WHO and what you want. Or just search “Restylane” and you’ll be good to go.

3. How important is it to research the person performing the injections?

Dermatologist Dr Aspacio from BAM

Dr. Aspacio. Doesn’t he look young? Wonder why?

Dayum, but I got lucky here. Apparently the injector can make all the difference. In my case, I had a specially trained medical doctor. Turns out Dr. Aspacio is one of the top of the top notchers. In fact, Dr Chiu was there specifically to learn more from him.  If you get a less qualified person you can end up with imbalances right to left. Or fakey looking, overfilled cheeks. Or other side effects that would make you wish you’d found Dr. Aspacio. Didn’t hurt that he was cute. What I most appreciated, though were his communication skills. He kept a calm running commentary about what he was doing, where and why. His assistants held my hand and closely monitored my reactions. The doctor and staff genuinely seemed to care how I was feeling. Who doesn’t like being the center of kind attention?

For the record, the whole procedure was fairly quick, practically painless, and non-anxiety producing. My heart rate didn’t even enter the cardio zone. Nor did I need to squeeze the squishy thing (see why I like to know the correct name for something? Kinda floundering otherwise).

4. What side effects should I expect? 

Ha aha ahahah. Here’s where ignorance probably was bliss and that’s never been one of my life mottos or beliefs. If I’d focused on the possible side effects, I might have tensed up. The consent form mentions a few possibilities such as:

  • bruising, redness, swelling, pain, headache, tenderness, and itching

Here’s what side effects I experienced, both that day and thereafter:

  • Bupkus. Nada
What side effects can you expect from a @Restylane Lift facial treatment? Hint: I experienced… Click To Tweet

Well, except looking smoother and refreshed. The second dermatology doctor who was observing handed me an ice pack “just in case.” I never needed it. I’m telling you, these people were really good at what they do!  Pick the right doctor — and I do suggest going to a board certified doctor  who specializes in this — and you will have both a good experience and results you’re happy with.

5. How long do the results last?

I was so wrapped up in how nice everyone was and that I’d won a $1000 gift, that I TOTALLY forgot to ask this question. Not until I returned home from the conference and had a member of my “Forever Fit” exercise class ask me about the duration did it dawn on me that I had no idea. (Yes, I shared my experience with my class as they commented that I looked really good. Gotta love those observant older adults!)

Apparently the results can last anywhere from six months to a year. The Restylane website has more details and stats if you are considering going for it. Only you will know whether an investment of $500-1000 to achieve younger looking skin for up to a year is worth it. I definitely noticed a positive difference right away. Check out my before and after pictures.

Alexandra - Before

BEFORE (Oh wait, that’s actually Alexandra Ha ha ha)

Kymberly's BAM head shot

AFTER – literally, this shot was taken by Lisa Lehman the day after my treatment

 

 

 

 

 

 

 

 

 

 

Now do you know why I had laugh lines? From cracking myself up. Often. For Decades.

All I know is that when I came home from the B@M conference, my husband said “good to see you. You look great. Where’s my wife?” True Story.

ACTION: Get another firsthand account from one of the other winners, Elaine Ambrose. She’s pretty darn funny as she hunts for her cheekbones.

Also look, point, and laugh at our related post on wanting to be perky, not saggy. But only if you want to perk up and look better.

If you want even more on aging actively and attractively, read these two posts as well:

Take Good Care of Your Hair, Eyes, and Skin

We Went to a Spa, Learned How to Relax, and Got Great Skin

Head shot Photo Credits: Lisa Lehman of Studio Jewel, courtesy of #Feedblitz 

By Kymberly Williams-Evans, MA

 

12

Planks: The No Crunch, No Head Lifting Abs Exercise

Planks are Great for Women Over 50

Alexandra planking at Lizard's Mouth

Who cares about rock hard abs when you can plank on rocks?

Have you heard you have to hold a long-lever plank for 5 minutes in order to be “cool” or to achieve results? Are you reluctant to attempt this classic ab exercise because that goal seems out of reach? Good news! As few as 20 seconds doing planks with good form will strengthen your core and work your abs. As well, you don’t need to crunch, flex your neck, or lift up your head. Check out the benefit of dropping down after 20 seconds and restarting in this post we wrote on short duration planking: Interval Planks Will Activate Your Abs

 

Ultimate Abs binder imagePlanks are accessible to nearly everyone, as many versions exist.  If you are a beginner planker, start on your knees. If you want a bit more challenge, but are not yet ready for a parallel plank on your toes, place your feet wide apart.  If you want a ton more ideas to improve your abs, then take advantage of the program we created specifically for baby boomers: The Ultimate Abs Workout Collection for Women Over 50.

What is Good Planking Form?

Planking in Australia

The Tourist Plank at the Sydney Opera House in Australia

Good question. Even better answer is to keep reading as we offer bullets below and a video demo. AAAAaaand, pop over to our post that has another video going over dos and don’ts.Planking in Australia

How to Do Planks: Beginner to Intermediate Video

If you’re considering adding planks to your fitness regimen, watch our video. You’ll see four different modifications, and instructions for good form.

 

 

As few as 20 seconds doing planks w/ good form will strengthen your core & work your abs Click To Tweet

 

Kymberly planks in Thailand

We admit – not for beginners or those afraid of heights. Thailand Tourist Plank

Hot Tips from Certified Fitness Instructors (Yeah, that would be us) on How to Get the Most Out of Your Planks

Proper Technique:

  • Rest on your elbows, not your hands, (unless you are taking photos of yourself in exotic places around the world)
  • Place your elbows directly below your shoulders
  • Keep your hands loose and relaxed; a correlation exists between clenched fists and breath-holding
  • Try to keep your body in a straight line from head to knees or toes. If you need to bend, it’s less stressful on your lower back to have your hips slightly piked (lifted) than dropped
  • Pull your navel towards your spine while keeping your spine long
  • Breathe, people, breathe!
Kymberly planks in Cambria rain

We’ll plank anywhere, anytime, in any weather. Photo credit: Alexandra Williams

One caveat: We mention holding for 30 seconds in the video, but research also indicates you can hold for as little as 20, take a short break, then get back into plank position. Whether you choose 20 or 30 second intervals, stick with the plank position that gives you the best form.

 

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Alexandra Williams, MA and Kymberly Williams-Evans, MA

 

9

Milan: The City of Beautiful Design

Two days in Venice convinced me that every single bit of it is photograph-worthy. So when I joined my fellow Design Hounds for the train ride to Milan, I was a bit afraid I’d be in for a letdown. My most recent visit to Milan was in 1973, so I was in desperate need of updated memories. And this time I had my very own credit cards. And camera.

Moss covered building in Milan

This building is across the street from Villa Necchi Campiglio, on Via Mozart in Milan.

garden in Milan, Italy

Bunch of talking heads, perhaps? These fellows were hanging about at Palazzo Clerici.

entrance to Vittorio Emanuele shopping gallery

Entrance to Vittorio Emanuele II Shopping Gallery in Milan, named after the first king of a united Italy.

Not only did the sun shine on us for the entire visit, so did the design gods, as I saw enough to keep my status as “She Who Pauses Every Few Steps to Take a Photo.” Luckily, my friends were good sports (and also camera owners).

Selfie at the Duomo

World’s best (or most frightening) selfie in front of the Duomo. Click on the pic to meet Mary, the woman to blame (credit) for the photo.

From big (the Duomo is so big I couldn’t get it all in the frame without serious distortion), to small (a Gessi faucet shaped like stones), I was just as happy to roam around all day playing looky-loo as I had been in Venice. In front of Biblioteca Ambrosiana just blocks from the Duomo, I came across a placard for a walking tour of the area’s buildings of interest. Now I MUST return, as I love walking, history, and “old stuff.” The tour looked like it could take several days, so maybe I should return in the Fall or Spring when it’s not too hot or crowded. No matter, as a friend and I spent the morning in the Brera district, which I totally recommend you explore when you get to Milan.

Duomo, Milan, Italy

The front of the Duomo. Look very, very, very closely and you’ll see people at the top left, climbing the stairs to the top. Those people are not us.

Gessi Equilibrium faucet

It looks like two river stones, but it’s actually a working faucet from Gessi

Miessen in Milan

My back patio (or a Miessen display in Milan). Whatever.

I was especially looking forward to our visit to sponsor Gessi because I’d heard their showroom was a former movie theater, with an underground secret garden. How cool is all that, especially when Gessi’s bathroom fittings and fixtures focus on private wellness and the in-home spa experience?

Gessi sink and faucet

I don’t understand how MY sink ended up in THEIR showroom.

After spending most of the day in the sun, my descent into the cool dark of the Gessi showroom was enough to make my shoulders relax. I might have sighed too. Italian hospitality is pretty darn good. I was ushered into a lounge area where the other Design Hounds were seated. The top management people all came out to introduce themselves, and thanked us for coming. Then we were offered coffee (Italian coffee, not vending machine swill that tastes like used motor oil), champagne, water, and prosecco.

lighted Gessi faucet

Anyone with vision issues need a lighted Gessi faucet? #HandGoesUp

This was followed by a demonstration by artist-philosopher Marsel Lesko. He balanced large stones on smaller ones. We also watched a video of Lesko standing in the middle of a river, surrounded by numerous stones that he had balanced. What did this artist have to do with the company, I wondered? As it turns out, this is how Gessi works. Their mission is “to make everyday life more pleasant with objects of extraordinary beauty and functionality.” They want their faucets to be objets d’art, aspiration and decoration, so they look to nature as a source of inspiration.

Marsel Lesko at Gessi, Milan

We held our breath as artist Marsel Lesko balanced a circle of large stones on smaller ones.

After the demo we had a tour of the Indonesian, Scandinavian, and Moscow rooms. My favorite (nope, not the Moscow one even though I did Russian Studies at university) was the Scandinavian because it had the simple lines that I like. Besides, the Scandinavians like outdoor exercise and spas; I like outdoor exercise and spas. They value simplicity; I value simplicity. They are all tall and good-looking; I’m… good at side planks.

Scandinavian bathroom, Gessi

The Scandinavian in-home spa is so nice, there’s no need to leave the room, even for side planks.

I considered hiding in the showroom, knowing they had snacks, drinks and running hot water, but we had a farewell pizza dinner to attend, so eventually I came out of the shower (did you know Gessi conceived the first ceiling-mounted faucet) and took the metro home, resisting the urge to slip my number to Marsel.

Duoma close-up detail

Close-up of some of the details on the Duomo. Look for the griffin’s expression.

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3

Two “Hidden” Spots in Venice, Italy

On my recent trip to Italy with Design Hounds, I got to visit two places that are hidden in plain view: one on the island of Murano to the north of Venice, famous for its glass-blowers, and the other on Giudecca, the island most people see when standing at St. Mark’s looking south.

view of Murano IslandThe Seguso glassmaking dynasty began in 1397 with Antonio Filux Segusi. Twenty-three generations later (with the 24th in the wings), they are still the premiere creators (and award-winners) of luxurious glass.Seguso Glass Factory, Murano

Our tour included a complete historical overview from co-owner Gianluca Seguso, followed by a visit to the workshop, where we got to see the craftsmen creating beautiful pieces, such as a plate that became a bowl as it was twirled in the air. One thing I learned (the easy way, not the hard way) is that even when glass looks cold, it’s hot. Glad I’m a good listener.Seguso craftsman

As a surprise bonus, we got to enter the private studio of patriarch Giampaolo, who read us a love poem he wrote that’s inscribed on the back of one of his art pieces.Seguso glass

While I can’t guarantee you’ll have a poem read to you, I can say that you can sign up in advance for your own private tour. Like a number of magical places in Venice, it’s a private-ish place that isn’t widely advertised, so you’ll want to plan in advance.

seguso glassAfter we left Murano, our water taxi took us to Fortuny on Giudecca, home to some absolutely gorgeous fabrics. As you get close to the island, look around and notice how the architecture is different from that of Venice. In 1919, founder Mariano Fortuny purchased the land (a former convent that had been closed down by Napoleon) from Giancarlo Stucky, a close friend and owner of the wheat mill next door. That wheat mill is now the very imposing neo-Gothic Hilton Molino Stucky.

Fortuny Door KnockerThe Fortuny property encompasses the fabric showroom and the gardens and home of the former owner, New York interior designer Elsie McNeill Lee, also known as La Contessa. The factory is also on the property, but visitors are not allowed entry in order to maintain Mariano Fortuny’s trade secrets. Fortuny home office

Fortuny gardensAgain, thanks to the prior reservation made by the Design Hounds organizers, we got to see both the showroom (open to the public on weekdays – weekends too in the summer), and the adjacent gardens. As a matter of fact, we came right after major restoration had occurred, and one day before the pool was to be opened. Dang, missed a chance to show off my new bathing suit. Curtains at Fortuny Fabrics

Even if you don’t have a BA in Medieval Studies due to a love of European history, or didn’t grow up performing in musical theatre, thanks to a mom who had degrees in dance and costume design, you’ll still love both Seguso and Fortuny for their aesthetic appeal. Look at any painting of upper class Venetians from a previous century, and you’ll see what I mean.Fortuny fabrics

Text and photos: Alexandra Williams, MA

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23

Best Workouts to Burn Fat For Women Over 50

Be Low Fat or Burn Fat?

Alexandra in rain, burn fat, use calories

Secret to Fat Burning: Run Up Hill. Let Rain Rinse off Fat Sweat. Walk Down Hill. Have a Beer. No, Don’t. Water Bottle is Best.

Do you have a goal to be lower fat? Did you know you don’t have to burn fat predominantly in order to lose fat? Whoa. What just happened there??!! Stick with us to get the most accurate fat burning advice directly and subcutaneously!

Let’s walk through the sometimes confusing realities of killing off kilocalories. Once we appreciate the role carbohydrates and fat both serve in providing fuel, then we can understand how to select the “best” workout programs.

But first, when speaking of “the best” programs, we have to mention our recently created “Ultimate Abs Workout Collection for Women Over 50.” (Go for it — click that link!)  Even if you’re carrying extra ell-bees around the middle, you can still achieve a strong core. Why not feel more confident, capable, and comfortable in your body as you burn fat and gain amazo abs? Read more here as well: Get Ultimate Abs (Better Yet, A Strong Core)  Ultimate Abs Workout Collection for Women Over 50 - binder image

And, we’re back …. Stick with us to the end where you’ll get 4 fat burning programs to try.

Go Into Deficit to Win as a Loser

First, the goal is to have a caloric deficit to lose any weight. That deficit comes from the age old energy balance equation: take in fewer calories than we put out (eat less); put out more calories than we take in (move more). The entire weight loss picture is far more complex, affected by a myriad of other factors. For more on losing weight and fat, check out To Burn Fat, Do I Go Faster or Slower?  Professional alert warning system activated — it’s not just about cals in and out, though you do have to start there! (Then continue with this post on another surprising factor that affects weight: Is Stress Making You Fat? )

Carbs vs Fats, Welcome the Relatives; Count the Absolutes

Second, is that we break down carbohydrates 40 times faster than fat, with carbs supplying most of the fuel (energy) to power our exercise. Distinguish between absolute and relative numbers when thinking of fat loss. When you exercise with some intensity, you use a higher percentage of carbohydrates compared to fat as the fuel source. However, the highest total of burned calories is what you are going for. For that, you need to suck it up and add some effort.

picture from Pound workout

Drum that Fat Off Your Body with a Sweaty Workout. Don’t Poke Venus Williams with your Drumstick!

Higher intensity exercise burns more calories; however, a long, slow approach is better than what most of the adult population is doing — uh, as in better than not much or nuffink! But a workout with some oomph to it at a higher pace will use more total energy (calories) than the lower intensity plan. Absolutely!

Fat Burning Mythical Zone
So forget needing to be in a “fat burning zone” when making cardio equipment or fitness tech choices. Get in the calorie burning zone, which is also a high carbo burning zone.

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4 Best Workout Programs for Fat Burning; This Girl is On Fire!

To burn fat and lose weight, one simple rule is to Go as hard as you can, as long as you can, as… Click To Tweet

Third, thanks to international fitness expert, professor, and colleague of ours, Dr. Len Kravitz you get top level practical tips. He shared with us the exciting, proven, no-magic-required realm of the four best training programs to maximize calorie burning and become lower fat! He recommends we try all 4 methods.

  1. Kymberly in tree burning fat and calories

    HITT: High Intensity Tree Training

    High Intensity Interval Training (HIIT)
    Select a cardio activity you enjoy, such as cycling, running, walking, using a row machine. Go as hard as you can for about 30 seconds. Then recover at a self-selected, variable pace for about 3- 4 minutes. Complete 4-8 rounds for a total workout time of about 30-45 minutes. Dr. Len recommends changing up the mode workout to workout, especially if you have several favorite cardio activities.

  2. Tempo Training
    This fat burning workout has you going at your hardest, fastest tempo for 20 minutes max. Pick a pace you can sustain for this shortened duration and give it your all! Recovery is at the end for as long as you need. That’s it! Simple and hard at the same time.
  3. Split Training
    Ready, set, go for 10 minutes as hard as you can at a pace you can sustain for the time, but no longer. Take a recovery break for as long as you need, up to around 5 minutes-ish. While you can stick with one mode for this method (such as all jump roping), Dr. Len gives the high five to alternating between two activities: treadmill for the work interval; elliptical for recovery, for example.

    Listen to Lenny

    Listen to Lenny

  4. Steady State Training
    Go with this approach when you need a low- to moderate intensity recovery day. Walking is a great activity for the Steady State workout. You want to move comfortably for 30 minutes to one hour at a constant pace that allows you to sustain a conversation. If you launch into a long-winded monologue, pick it up a bit. If you are panting out a few words then having to grab your breath, ease up a bit.

And if you forget all this, simply recite the Kymberly mantra: “Go as hard as you can, as long as you can, as often as you can.” I hear the sizzle of calorie burning already!

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Kymberly Williams-Evans, MA

15

I Went to Italy and Fell in Love

I fell in love in Italy. Not with a gondolier or pastry chef, but with architecture, history, new friends, art, the streets and canals of Venice, good design, and a refrigerator.

gondolier in Venice

Can you tell he’s waving directly at me? Yeah, me neither.

Along with a group of designers, I was part of a group that traveled to Venice and Milan. Just to be clear, I’m not an interior designer in any sense. I decorate my home in Early Dust Kitty. But I do know a lot about bribing the organizers wellness, leading an active, healthy life, and travel.

This is my second trip to Europe as the oddball blogger in a group of designers organized by Veronika Miller of Modenus / DesignHounds, and it’s fantastic to see through the designers’ eyes. Our trip was organized around a visit to the Salone del Mobile Milan, probably the world’s biggest kitchen, bath and furniture show. But of course, we spent a few days in Venice, which I’m highlighting here. Stay tuned for an upcoming post with pictures of Milan.

Venice Italy

My first view of Venice from my private water taxi

As you vicariously travel to Venice by scrolling through my pictures, I’ll share some information about Liebherr, one of our trip’s sponsors, plus tell you a story about my attack freezer.

Venice, Italy fire station

This is a fire station in Venice. Look for the red boats.

Canal in Venice, Italy

Sunlight reflected on a canal in Venice.

My younger son and I moved into a rental home that we own a few months ago. As part of our move we said goodbye to our fancy, new refrigerator and hello to a fridge that has only wire shelves that don’t do a great job holding food in place. And anything put in the back of the fridge freezes. Not a winning plan for my Dutch cheese or the celery. But the fridge is still better than the freezer, which has NO shelves at all. This means everything is sort of stuffed in. Every time one of us opens up the freezer door, the contents fling themselves at us and onto the floor. Every. Damn. Time. I hate the freezer with a passion. The freezer reciprocates.

Liebherr wine cooler

The one-touch wine cooler from Liebherr. Waiting patiently for the sommelier.

Liebherr is a German company that makes refrigerators (I should mention the wine coolers too, knowing how much you all like wine). Roughly translated, Liebherr means “Love the Man,” so you KNOW I’m all over that.

Liebherr fridge

Come to mama. Glass shelves and BioFresh drawers. I hope it fits in my carry on.

dinner with Liebherr

Josef is head of sales for Liebherr in North America. You should insist on smoking a bread stick with him every time a fridge or wine cooler gets it wings. Photo credit: Veronika Miller

I found my next refrigerator. It has glass shelves (ooh, aah), is Energy Star rated, and (drumroll please) has BioFresh compartments that keep my fruits, veggies, cheese and fish fresh for days longer than a standard crisper. This last feature had me at “hello.” I’ve even downloaded the free Liebherr BioFresh app in anticipation of receiving this fridge for my birthday (hey, Liebherr, it’s in August). The app tells you how long something would stay fresh in a standard fridge, how long it stays fresh in either the BioFresh or BioFresh-Plus drawer, and how to store it. For example, I picked the Zander fish from the app because it’s similar to my family nickname – Alex-ZANDER-a – get it? The app recommends the DrySafe (low humidity) over the HydroSafe (high humidity) compartment. When it’s wrapped and stored in the DrySafe BioFresh-Plus drawer, the fish stays fresh four times longer than it would in the pitiful excuse of a fridge in my house (and probably yours). I also learned that Zander fish has Vitamins A, B2, D & E, and Minerals Flourine, Iodine and Zinc.

bridge of sighs, Venice, Italy

The bridge in the background is the Bridge of Sighs, as it’s the last bridge prisoners saw on their way to jail

Venice, Italy

This plaza (also known as a campo) was 2 doors from our Venice apartment. And your eyes are correct – the tower leans.

laundry in Venice, Italy

Venetians seem to do their laundry in color categories. Obviously, it was blue day.

Details abound in Venice, Italy

Every square inch of this building and bridge is covered in details.

head detail in Venice, Italy

Close-up of a head over the door in Venice

limoncello in many colors

Limoncello comes in many flavors and colors. Try them all! Not that I did. cough cough

Now I just have to figure out if limoncello counts as a fruit. If so, I can store it in the HydroSafe drawer. Or the wine cooler. Or, you know, drink it immediately. I hereby raise a glass to toast my happy memories of Venice and Milan, and to Liebherr for helping make my dreams come true (both the travel AND the plan to oust my attack fridge).

sunset in Venice

Watching the sun set in Venice, Italy

by Alexandra Williams, MA

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