Category Archives for "Burning Calories"

Strength Training: How Often Should I Vary My Workout?

Dear K and A: I keep hearing I should change up my weight lifting routine to avoid muscle memory, especially once past menopause. How often should I change my strength workout and to what degree? Do I vary the repetitions?  The weight amount? Or do I choose  completely different exercises? Gina, Texas

Dumbbell, one free weight

Keep Your Mind Clear, Body Confused

Kymberly: Dear Gina: As you are doin’ the Tighten Up in Texas, keep in mind this pithy and wise quote I made up myself: “Keep the mind clear and the body confused.” Always know what, why, and how you are performing your resistance exercises.  That’s keeping the mind clear.

And change up those resistance training exercises every so often. That’s where the body confusion comes in. Be careful not to mix up the two and wonder what the heck you are doing and why, but gosh, you sure have done it for a long time. That’s akin to saying “gee the food was bad, but at least they had big portions!”

Distinguish Muscle Adaptation and Progression vs Muscle Memory

Anyway, we are really talking adaptation and progression here, not muscle memory. You want muscle memory, which allows you to achieve good form and coordination. And you want to constantly push yourself to progress. Once you adapt to a move,  it’s time to vary the exercise in one of many ways.

pic of TRX plank tuck

Alexandra tries different equipment. Tries.

Alexandra: I want some muscle memory. I want to remember what, why and where my muscles are! I had them just a minute ago. I think they got lost behind my Buns of Cinna! Geez, at this point I have a Samwise and pithy quote that I made up, and it’s better than Kymberly’s. It is this “Frodo, Frodo, it’s me – Sam. You have Muscle Alzheimer’s.” I too want to adapt and progress, but I call it something different. I call it “I let my boys make it through their teen years by reminding myself it would soon be over, and I would again find harmony and joy in their company.” Adapt? Yup. Progress? They’re alive aren’t they? So some days I lift my car keys and purse 15 times as I contemplate running away for 3 years. Other days I lift my car just once, and contemplate hurling it, and myself, over a cliff. Light weights one day, heavy the next.

Change Up Your Strength Training Program

Push ups can be done anywhere

Change the angle of your exercise to push progress. Pushy push-ups!

K: Ummm, so where were we? Basically, adaptation can occur anytime between 1 and 12 weeks– for each new move. Unless you are Alexandra, then it’s a lifelong process. For you, Ginaroo, I would change up about 20-30 percent  of my workout every few weeks. Don’t completely throw out one routine for another all at once. Morph your routine with one, two, or three new approaches each week without getting caught up in exact formulas. If you no longer see or feel progress with a given exercise, change something about it.  If you feel stale with a move, throw out the old Cinnabuns. Couldn’t resist.

What Elements Do You Change When Weight Training?

As for what element to change, that is the fabulosity (made up that word too and proud of it!) of resistance training. You can select to change any number of elements to keep your body adapting upwards and program fresh:

  • Number of repetitions
  • Resistance, load, or intensity
  •  Equipment or modality (a fancy term I did not make up that generally means “type”) such as free weights or tubing instead of a machine for any given exercise.
  • Range of motion
  • Organizing principle or order of your routine: from large to small muscles instead of small to large, or from head to toe vs toe to head; alternate front and back or upper and lower; or sitting to standing exercises.
  • Pace of each exercise: instead of four counts up and four counts down on a lunge for instance, do two counts down and six counts up;
  • The exercise itself; trade out one with a similar goal or focus: chest press instead of push-up;
  • Add a balance or instability factor: stand on discs or a BOSU instead of the ground; have a narrow instead of wide stance.
  • Change the stabilizing muscles: sit on a ball for tricep extensions instead of standing.
  • Substitute an isometric for an isotonic exercise (Isotonic = a move that moves with the muscles under tension. Your muscles lengthen and shorten with contraction. Isometric = a move that holds also with the muscles under tension though you are not shortening and lengthening them. A plank is an example of an isometric exercise; a reverse curl up is isotonic).

So many ways to vary: the exercise itself, the equipment, the speed, the balance factor, the resistance factor, the range of motion, the order of your routine. Get happy and choose what appeals to you.

A: Forget your troubles, come on get happy, gonna chase all your weight away. Said Hallelujah, come on get happy, get ready for the push-ups day! What appeals to me has nothing to do with working out. It involves curly dark hair and manly t-shirt smell. Really, I just go to the gym and work out so I can sniff the hotties. Oh, and I’m paid.

Total Gym workout side lunges

Who likes side lunges?

K: And whoever said to change your routine to avoid muscle memory, needs to read our blog in a big way. You change your routine to avoid lack of progress from overadaptation. Force the body to adapt upwards. Just as I have had to adapt to having a twin who lifts car keys for a workout. As you can tell by the fine quality of my advice, I do all the heavy lifting for her.

Take Action Today to get stronger! Looking to improve your strength and lose weight with exercises that are specifically designed for women over 50? Check out our other posts on weight training, strength, and busting muscle building myths.  We double dare you to click those links to see how you can get MORE fit and fab!

You will then be so strong you will want to subscribe to our blog to get active aging answers twice a week. Subscribe now in the box above or to the right.

Kymberly Williams-Evans, MA and Alexandra Williams, MA

A Walk is as Good as a Run

Kymberly Williams-Evans, MA

More Mesa walk

Do Walk Away! And walk this way.

Are you a runner whose impact days are numbered? Or a walker who wonders whether you need to pick up the pace but really don’t want to?

Happy news for you non-joggers, former runners, and wanna be walkers who want a strong heart without the joint stress. Brisk walking may be as good for your heart health as a run.

Certainly walking isn’t as intense as running. However, both activities target similar muscle groups, which may be why results in improving heart health are so similar. Research suggests that the type of exercise may not be as important as how much you go, go go. So move forward; locomote; get your gait on!

Heart Smart Fun Fit Facts

Walking for at least 30 minutes a day can help you:

  • Maintain body weight and lower the risk of obesity.
  • Enhance mental well being. Think back to walks you’ve taken. Ever start out stressed and come home happy? Mood moment!
    Kila and Liberty on rock

    Walk? Run? We don’t care. Just take us out. Makes our dog hearts happy.

  • Reduce the risk of breast and colon cancer. May not sound sexy, but avoiding disease is pretty important as we age, right?
  • Reduce the risk of coronary heart disease. See above. Combine it with the fact that women are at greater risk than men for heart disease and we might as well open that front door and get going.
  • Reduce the risk of osteoporosis. I want young personage bones and am willing to walk for them. And you?
  • Improve blood pressure and blood sugar levels.
  • Improve blood lipid profile. Make your doctor happy.
  • Reduce the risk of non-insulin dependent (type 2) diabetes. Have you heard that this is one of the fastest growing diseases in the US? Don’t contribute to this stat.

Want some easy, practical walking tips to get you started or rev you up more? Watch our short video on Walking for Weight Loss (and More). Then bust a move to our post Great Gait: 7 Steps to Better Walking to really get the most out of your walks.

Walk For Weight Loss (video)

Take a City Walking Tour

Why is my Lower Body in Pain?

The “Best” Pedometer

More Life and Pep in Your Step

Beach view for Kila and LibertyAnother Fun Fit Fact about walking is that for every hour you perambulate (just had to use that jaunty word), your life expectancy may increase by two hours.  Not only that, but a faster stride may also be a predictor of a longer life. (Convinced yet? Read our post Can Walking Really Get You to Your Fit Destination?)

Standing during Ranch walk break

Done with Run; Talk about Walk!

Of all the cardio exercise options out there, walking has the lowest dropout rate! It’s the easiest, most accessible, positive change you can make to improve your heart health. And the benefits are exponential. The more you walk, the greater your odds of lowering heart disease risk. What are you walking for?

Action Item: Would you like fab posts like this one to magically arrive in your inbox twice a week? Subscribe in that nice little box in the right sidebar. 


Top 7 Tips to Get Fit in 7 Weeks

A 56 year old reader asks how to quickly get back into shape in time for a two-piece vacation:

picture of Parasailing

Parasail Your Way to Hawaii

Dear K and A: I’ve gotten fluffy in the last year. I need to be bikini worthy in 7 weeks when I’ll be blogging from Hawaii. What are the top tips you can suggest to get me ready?

Usually I’m in fairly good shape (for my age). I had a really hectic last year with a big work project and it threw me off my game (white flour and sugar became my boyfriend). I probably have about 30 pounds to lose. A normal fun day for me used to be a 25 mile ride followed by a couple of hours of kayaking. I did do a 12 mile hike at sea level a few weeks ago and did fine. I just started walking 4-6 miles, 3-4 times a week. I have access to a fabulous gym and am willing to do whatever there. I enjoy weight training and am familiar with most of the moves.

My eating is not too messy. I’m a vegetable and fruit junkie and am fine without meat. The bread I buy is 100% whole grain and I look for high fiber. Oatmeal or eggs with toast is my usual breakfast. I don’t drink alcohol, sodas of any kind, fruit juices or sports beverages. It’s only coffee in the morning and water the rest of the day. My one vice is coconut milk French Vanilla creamer. It’s almost non-negotiable!!
Kimberly, Lake Tahoe, CA of

Alexandra: Wow, that is pretty detailed. You sound quite healthy, so perhaps it’s a matter of some tweaks to your exercise regimen and diet, not major changes.

1. Keep a Food Journal

Write down everything you are eating, and I mean everything, including 2 sips of wine, 1 bite of Ben & Jerry’s, and 3 almonds. Just the awareness of what you’re eating will create change. You need to find out where you are sabotaging yourself, as oatmeal and eggs aren’t the issue, and you already seem knowledgeable about the hidden sugars/ calories in fruit juice.

picture of avoid / eat foods

Your Calories Should be Healthy Calories (photo from the Lorna Jane 2015 “Move Nourish Believe”)

2. Evaluate More Than Calories

Once you’ve tracked your food choices for 3 days, look through your list to see what you can eliminate without obsessing or getting into a battle with yourself. Be aware that a 350 kcal Ding Dong won’t give you the energy, satiety or nutrients that two 390 kcal stalks of celery with peanut butter will. As your creamer is important to you, keep it. I suspect you will need to look at portion sizes more than food choices.

3. Pay Attention to the Math

People who are successful at keeping weight off after weight loss aim for 1.5 – 2 pounds loss per week. Thirty divided by 7 weeks is 4 pounds per week. Probably not sustainable in the long run, but if you get a deficit of 14,000 calories per week, you can do it. I do not recommend or endorse this solution. As the possessor of an advanced counseling degree, I’m all about the positive, not the negative, and I’d rather see you feel successful about losing a realistic 15 pounds than unsuccessful if you aim for 30 and reach 15. Can you get a 7,000 per week deficit?

Kymberly: Well, Kimberly, not only do we share a name, but also a similar dilemma. Like you, I have always been active, am 56, and gained 30 pounds in the last few years even though I eat more healthfully than ever before. So I hear you … except that part about wearing a bikini! One-pieces are my friend.

My sister’s key tips are intake focused. My suggestions are output oriented. You need to sub in high intensity interval training at least twice a week and get busy with that strength training that you are fortunate to already value.

4. Add High Intensity Intervals to Your Cardio

Walks are great, (and what I can manage while I await surgery for some knee issues). In your case, you need to change things up as you walk. Get specific cardio plans for weight loss here and here. Basically you need to alternate your long, steady state walks with shorter, heart pounding interval hikes that push your heart rate as high as you can safely tolerate for about 2-3 minutes, then level out. Repeat several times. Push yourself by climbing a steep hill, either outdoors or on cardio equipment such as a treadmill or elliptical. Pick up the pace for a power walk. Strap on a backpack that is loaded and walk hard and fast. If you are kayaking, paddle as if sprinting for a finish line.

Find routes, exercise modes, and paces that vary so you constantly force your body to adapt upwards to the new demands. Alternate the long, semi-comfy routes with shorter, harder ones.

picture from IDEA convention at the Bling Fitness booth

Strength Training is Recommended for Boomer Women

5. Strength Train All Major Muscles At Least Twice a Week

As we age, strength training gets more, not less important. While overloading all major muscles at least two times a week is fantastic, you need to aim for at least three times per week given your time frame and goals. Instead of performing single joint, isolated moves (such as hamstring curls) do multi-joint, or compound exercises, such as squats or lunges.

Since you like resistance training, try this Tabata workout from our friend Tamara Grand. It’s a high intensity, low impact routine that will give your metabolism a calorie-burning jolt.

Alexandra and Kymberly:

6. Get More Sleep, Less Stress. Meditate on That!

Get 7-8 hours of sleep per night. Not only will you be sleeping instead of eating late-night snacks, you will also be giving the hormones leptin and ghrelin time to do their work. You already know about Sugar. Now you know about Sleep. The other “S” is Stress, which you discovered was an issue during that big work project. Consider listening to meditation music or words while you’re on those walks.

In fact, meditation has just been shown to help with losing weight– pretty exciting stuff, right??!! — so consider adding even 5 minutes of meditation or guided visualization to your day. Our meditation post was written before the recent research on meditation aiding weight loss. Click though, as you will find some good ways to begin a practice.Outdoors activity - mood

Alexandra: Choose from above the activities and methods that work for you and that you will actually do. Maybe you’ll enjoy a dance class. Maybe you’ll prefer to do high intensity interval training by yourself in the weight room. Maybe you’ll change the timing of when you eat that fruit.

And of course, take a look at a few of our previous posts that help answer your question:
Lose 10 Pounds in 4 Weeks
Best Workouts to Burn Fat
Do You Have a Stuck Metabolism?
Keep us posted on your progress, as we’d love to help you celebrate your successes. Besides, research has proven that making your goals public increases your chances of success. Okay, I just snuck Accountability in as bonus Tip #7.

Now we’re off to locate our swimsuits for all those hikes we’ll do in Hawaii when we sneak ourselves along on your vacation.

Call to Action: Take your own vacay twice a week when you subscribe to our blog. Enter your email in the right column or above and start reaching your active aging goals starting …. whenever you take our advice!

Alexandra Williams, MA and Kymberly Williams-Evans, MA


3 Ways to Lose Weight without Dieting or Exercising

HURRY! Just one more week to get our FREE booklet, 34 Guilt Free Strategies to Avoid Holiday Weight Gain. Subscribe to our blog now. 

Kymberly Williams-Evans, MA

Stars at Rancho la PuertaReady to lose weight, reduce anxiety, and be more present? What if you knew three ways to reach those goals that don’t require food restriction or exercise? Of course, we advocate a life with lots of movement in it. But hey, aren’t you curious and keen to know you can make progress with your weight loss goals in mellow manners as well? Don’t wait until the new year to get a jump start on your fitness and personal growth goals.

Incorporate the following 3 “activities” into your life to enter 2015 with less — less weight, less stress, less mental clutter.  Each supports and interacts with the others.

1. Meditate

Clear Your Mind: Calm Your BodyWoman meditating sculpture

Use meditation to better understand your relationship to food, exercise, and stress. For example, meditation can assist weight loss efforts by reducing emotional eating, binge eating — basically any kind of eating that is not mindful. Meditators generally have higher consciousness of their thoughts and actions. They therefore make better decisions regarding health choices.

Guided Meditation Apps

If you are eager to get started with meditation, try the free meditation apps listed in our post: Meditation, Menopause, and Memory.

2. Sleep Sufficiently

DSCI0034Sleep My Pretty, Sleep

Several studies link lack of enough sleep with obesity. For one, if you are getting only 5 or 6 hours of sleep each night, instead of the recommended 7 to 9 you are awake more hours slugging down extra snicky snacks.

For another, sleep deprived brains tend to make poor decisions. “Yes, I neeeed that high calorie, sugary late night treat. I deserve it. The calories disappear after midnight just like Cinderella’s coach and horses.” Uh huh. Let me also ask — do you feel like working out when you are tired?

Too little sleep also affects the hormones that regulate appetite and fat storage. The little gremlin, ghrelin whispers a naughty message more to the sleep deprived — “you are hungry. Eat, my pretty, eat.” Simultaneously, leptin the lambkin that usually cues you to back away from the fork, goes to sleep on the undernapped.

Still awake? Then read our post on how insufficient sleep causes weight gain.

3. Breathe “Actively and Energetically”

Breathe Your Way to Less: Less Food, Less Weight, Less Stress

Active breathing simply means paying attention to your in- and exhalations. No judgment, no expectations. Just be aware of your breaths. Energetic breathing is short and fast. Inhalations are forceful and through the nose. Expand your belly as you inhale. Exhale with equal force, contracting your belly.

Take 4 or 5 active breaths before eating to slow down your food intake pace, to enjoy your meal more, and to increase awareness.  Active breathing elicits the calming effect, similar to meditation.Kymberly in the meditation maze

Use energetic breaths as a natural, zero calorie picker upper instead of food, caffeine, or other quick fixes to gain energy. Breathing energetically stimulates your central nervous system the way exercise does — first by elevating, then calming you.

With both kinds of breaths, you are building self-awareness and interrupting unconscious patterns that may not be serving you. Become a better breather by inhaling the info in our post, Breathe Life Into Yourself.

True — meditating, sleeping more, and breathing with intent alone will not directly cause calories to burn faster than holiday buns baked too long and hot. However, combined with everything else you are doing to keep weight at bay, these 3 tools can be part of your powerful arsenal as you wrap up the holiday season, the year .. and maybe a few gifts too.

Wellness Retreat at Tenaya LodgeRetreat, Retreat, Without Having to Run Away

Give a gift to yourself. Join us at the Tenaya Wellness Spa Retreat coming up faster than energetic breaths. Jan 16-19 in Yosemite. Click to see the sessions, treatments, meals, and more that you will get as their guest. BONUS – we’ll meet each other as we are presenting workouts and wellness sessions. Wonder whether you are doing common exercises correctly … or um, well, stoopidly? Eager to take a cutting edge ABC: Abs, Butt, Core workout? You get it all at the Tenaya wellness weekend.


Exercise Advice Depends on Goal: Test Your Knowledge

Kymberly Williams-Evans, MA

20140828_075500Can you match the exercise statement below to its correct goal? Ever seem confused, overwhelmed, or downright cranky at what appears to be contradictory workout advice? It could be simply making sure you know what your primary exercise purpose is. Then you can select the proper solution to address that priority.

Take Our Mix and Match Test

All of the following, seemingly contradictory statements are true … depending on …. your goal. Ready to mix and match with more style than when you are in a Macy’s dressing room? GO! (Answers at the end of the post).  And when you see a link, click on it for more detailed scoop on each action and benefit.

Go for Action with Go To AdviceIMG_4997

A. Cardio training – of any type — is best.

B. Strength training is more critical than cardio activity, especially for baby boomer women.

C. As you enter midlife, you need to incorporate 7 specific movement habits into your cardio workouts to get the best results.

D. Accumulate at least 150 minutes a week of aerobic activity.

E. As few as 10 minutes of high intensity training per day is sufficient.

F. Make sure to include resistance training, aerobic exercise, and stretching in your workout program at least 2-3 times per week.

G. Aim first for Amount of movement; Next for Type of activity; then for Intensity of exercise level

H. Go as long as you can, as hard as you can, as often as you can.

Given Which Goal?


Which numbered goal below goes with which lettered advice above?

  1. Burn calories and improve overall health – minimize risk of disease and illness – at any age.
  2. Boost metabolism and maintain function (ability to continue daily tasks and activities) and minimize risk of falling, especially post age 60.
  3. Enhance brain power, improve memory, and stave off cognitive decline.
  4. Increase life expectancy, improve cognitive skills, reduce the incidence of chronic disease and disabilities.
  5. Maintain fitness level if you are already fit.
  6. Achieve general fitness – defined as having lean body mass, minimal stored fat, good endurance, flexibility, and muscular strength.
  7. Keep lost weight off
  8. Prevent weight gain; lose weight, keep lost weight off – the trifecta. Ba da bing! Click the links to read about Fat Loss and more.

Bottom line if you forget everything? (Well, that means you aren’t performing any cardio, because you just read that cardio enhances memory). Anyway, if nothing else, simply remember that doing something is almost always better than doing nothing when it comes to accruing health benefits. And the more fitness benefits you want out of your movement, the more frequency, attention, and effort you have to commit to.IMG_4785

Commit to follow us, up hill, down dale, over the pale. Subscribe now if you haven’t yet, and get FREE our booklet, 34 Guilt Free Strategies to Avoid Holiday Weight Gain. Get insider fitness advice all year!

ANSWERS: A1, B2, C3, D4, E5, F6, G7, H8 Yeah, I made it easy for you … and for me. How did you score? You are a winner no matter what, as you now know more about this subject than most US adults.

Alexandra wants to win the Modenus/ Ambiente Frankfurt Holiday Shop Window contest, which would mean a trip to Frankfurt to share the latest in Dining, Living and Giving with you, so please take two seconds to click here and vote for her photo. Make her holiday! (Ends Friday, Dec. 19 at 2pm PST). Thanks!


10 Tips to Avoid Holiday Weight Gain

Alexandra Williams, MA

Christmas display in Pacific Grove

Everyone has great ideas for avoiding weight gain during the holidays. Our ideas actually work. How do we know that? Well, I have been in the fitness industry for over 30 years, I know (and write professionally) about healthy eating, and I have a Master’s in systemic counseling. More importantly, we use these tips ourselves.

Avoid Holiday Weight Gain

To make it easy to share (and because I want to increase my Pinterest skills), I made a nice easy pin of our 10 tips to avoid holiday weight gain that you can access at the next big get-together.

10 tips to avoid holiday weight gain graphic

Let us know which tips were most helpful to you. And please follow us on Pinterest: KymberlyFunFit and AlexandraFunFit.


Lose Weight Doing House Cleaning


retro picture of woman who hates house cleaning

Ever wonder if doing the 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 when my P.R. friend Tom sent me a bunch of cleaning tools by Butler Home Products.

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 bedsheets, 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!

According to the study (done by, 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. This is the 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
The Extra Sticky got the hairs off the mini-trampoline

The Extra Sticky got the hairs off the mini-trampoline

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?

Yup, they make things that don't have a motor.

Yup, they make things that don’t have a motor.

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 Lorna Jane 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?

Love these plant-based Twist productsIn case you’re interested, the links to the cleaning tools are in the pictures. These are not affiliate links; I get nothing if you click. I’m just making it easy for you.

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? 

Alexandra Williams, MA



I’m Losing Only 1 1/2 Pounds Per Week on my Diet; Is that Enough?


pic of woman exercisingDear Fun and Fit – K and A: “Being a post-menopause person in her early 50s my metabolism SUCKS. I’ve been working out 5 days a week, sometimes twice a day. I’ve been eating healthfully yet losing only 1 to 1/2 pounds a week.  Is there anything I can do to hypercharge my metabolism?”  Brooke, Midlife Bloggers Facebook Group

Alexandra: The answer is always yes. It’s also “It depends.”

In the group thread of a Facebook community I belong to, I read lots of good advice for this frustrated woman, with people recommending various diets and types of workouts. Yet if we back away from the question, and ponder the underlying assumption, it’s possible she doesn’t need to make any big changes. If she wants to KEEP the weight off once it’s lost, she might just be right on track with her 1 to 1 1/2 pound weekly loss. I’ll make a leap of faith and assume keeping the weight off after her weight loss program is over is her longer-term goal. Which means losing 1 to 1.5 pounds per week might be best.

A few years ago my sister and I were asked whether it is safely possible to lose 10 pounds in 4 weeks, and we essentially said it’s reasonable, sustainable and realistic long-term to lose 1.5 – 2 pounds per week if you combine

  1. intense cardio 
  2. resistance training and a
  3. nutritious diet.

Of course, that is hard for menopausal women, and our fitness pro colleague Tamara Grand has some spot-on suggestions and resources for staying the nutrition and fitness course once midlife changes everything!

In this post we wrote about the differences between losing weight and maintaining weight loss, you can see in the chart that to LOSE weight, reduced caloric intake is the easiest way for most people to achieve negative energy balance, while to KEEP it off, physical activity is the strategy to prevent weight regain.

Kymberly: When you are done reading this post, check out how you can choose the “right” diet. You will find it far easier to cut out a 500-calorie drink than to exercise strenuously for about an hour. Ouch, it hurt to say that as a fitness pro who prefers moving more to eating less, but there you have it!

picture of woman eating apple

An apple a day keeps the, er, cowboy hat on!

Alexandra: So our advice to you (and the millions of other women with this same question) is to perhaps focus more on your intake than your output. Once you reach your weight goal, you can switch that around (to a point – the fluffy, puffy, whipped creamy coffee drinks are still an issue).

Kymberly: Brooke, you asked about supercharging your metabolism. In general it usually helps to incorporate strength training 2 -3 times a week into your workout program. Perhaps you are already doing that, given the exercise activity you mention. But if could be that your metabolism is “stuck.”  How can you get it unstuck? Read this: If My Metabolism is Stuck, What Do I Do?

Alexandra: While we’re at it, I’ll throw in my occasional mantra, “Never give up. Never surrender.” It’s from a movie that cracks me up.

A bonus item for you:
Blue Diamond almonds used in Hello Dolly barsAs part of a campaign with Blue Diamond I did a twist on the traditional Dolly Bar recipe that incorporates their Toasted Coconut Almonds. Easy recipe. Quick to make. Delicious to eat.

Call to Action: If you’re wondering what could be better than a galaxy quest, it’s a quest for accurate, successful and engaging fitness & health info! And that’s what occurs when you SUBSCRIBE to our blog. Never give up, never surrender to a stuck metabolism and lack of weight loss when you become part of our community. Enter your email in the sidebar or pop up box today to get a freebie and active aging solutions twice a week.

Photo credits: Woman walking – GaborFromHungary; Woman eating apple – Mensatic.

Alexandra Williams, MA and Kymberly Williams-Evans, MA


Best Workouts to Burn Fat For Women Over 50

Be Low Fat or Burn Fat?

pic of running uphill in San Luis Obispo

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 predominantly fat in order to lose fat? Whoa. What just happened there??!! Thanks to our recent radio show guest, Dr. Len Kravitz, you get the most accurate fat burning advice directly and subcutaneously!

In our recent episode, Fat Burning for Women Over 50: Be on Fire, Dr. Len walked us 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.

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 Burn a Myth to Burn More Calories (post) and Fat Loss; What Does and Doesn’t Work (radio episode) . Professional alert warning system activated – it’s not just about cals in and out, though you do have to start there!

Carbs vs Fats, Welcome the Relatives; Count the Absolutes

Second, is that we break down carbohydrates 40 times faster than fat, with carbos 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 carbos 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!
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.

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

Third, thanks to Dr. Len’s practical tips, you now get led into 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. High Intensity Tree Training

    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!

Make it easy on yourself to get the best and latest fitness, movement, and active aging advice:

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Kymberly Williams-Evans, MA



Good, Better, Best Bod Yet with DietBet

Alexandra Williams, MA
Alexandra jumping on mini-trampoline

Showing off the Bread Tumor I Need to Decrease

We recently posted about starting a DietBet, which is an online game where you sign up to lose 4% of your body weight in a 4 week span. If you make your weight loss goal, you share in the pot of gold at the end of the rainbow.

That’s 28 days of focusing on your food and exercise. Getting proper sleep helps too. You can actually lose 14 pounds a year just by adding one hour of sleep each night.

The start date was just two days ago (May 27), and the pot is already up to $675, with 27 players putting $25 each into the game pot.

We’ve had a number of people ask us if it’s too late to join, hence this oh-so-loverly video saying, “Yes, you can still join.” [youtube][/youtube] Okay, it’s actually Audrey Hepburn in “My Fair Lady,” but it IS loverly! You don’t get an extra two days at the end (the final weigh-in is June 24 & 25), but you can do it! Speaking of weighing in, you do NOT have to publicly share your weight. Actually, you don’t have to privately share it in the group either. One “referee” at DietBet headquarters verifies your initial and final weigh in photos to keep us all honest.

For all the details, and to sign up, follow, follow, follow the DietBet road to become Good, Better, Best Bod Yet!!

If you wish to donate to the funds set up for the victims of the UCSB/ Isla Vista murders, go to this post.

And if you wish to hire us to speak about fitness, health and saving money through fitness, contact us at Our operators are standing by (that’s us, and it means our cell phones are in our pockets).

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