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Category Archives for "Exercise"
13

3 Biggest Treadmill and Stairclimber Mistakes [video]

Alexandra on treadmill wrong

Alexandra gets Lost in Translation

Do you hop on the stairclimber or treadmill to get a good workout for your wrist, neck, or spine? Do  you have a goal to put all the load into your joints as you lean either too far forward or too far back? Didn’t think so!

Yet that is what we see from treadmillers and stairsteppers of all ages – not just baby boomers. Ouch and WTH?! (“What the Heck” – we don’t cuss ‘round these parts much).

At any given moment we can go into the cardio equipment area of a gym and see people working super hard. Yet their form denies them cardio benefits while stressing joints. Don’t let this be you! (If you do want a good workout on a treadmill, read our post “Treadmill Walking Workout.”)

What are the 3 biggest mistakes exercisers make on the treadmill & stairclimber? Don't let… Click To Tweet

Three major treadmill and stairclimber no-nos we see involve:

  1. heavy wrist bend
  2. elbow lock that leads to neck tension
  3. posture that is either hunched forward or inclined back.

Take a look at our priceless video demo.

Then check your form next time you hit the climber, treadmill, and even the elliptical machine. Go for natural arm swing, not death grip on the machine. If you can let go of the side or front bars and stay vertical you are probably doing it right! If your hair looks good when you are done, you are probably doing it light! Ahh ahha.

Dear Climber-Stepper buddies: Are you a wrist leaner? Horse reins grabber? What’s your best piece of advice for cardio exercisers? Besides reading our posts, of course. 

ACTION: Want to join our Beta test group for the soon-to-be-released “Ultimate Abs Workout Collection for Women Over 50” (23 videos, 15 modules, popular abs questions addressed).  If interested to get program details  complete the form below. No commitment, but Beta testers get a 50% discount so we’re taking only 50 people. As of today, 47 are signed up, leaving 3 spots, but we suspect some of the 47 will decide not to take part. That leaves room for YOU!

Graphic for Ultimate Abs

Yes, I'm curious about the "Ultimate Abs Workout Collection for Women Over 50." I understand there's no commitment now; that I'm simply expressing interest to be invited into the test group that gets the whole program for $19 once it's released.

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Wrong and Right Way to Do An Oblique Crunch [Video]

A week ago we posted a video showing 4 exercises that aren’t worth your time, which had a few readers asking us to please show safe exercises for the obliques (instead of a bicycle crunch crash).

Your wishes are granted, as we pulled this video from our YouTube channel that shows the wrong and right way to do an oblique crunch.

Do you perform oblique crunches the wrong or right way? Are you sure? Click To Tweet

We also include two bada-boom-bullets that explain things awfully well, along with a not-too-graphic graphic:
Internal & External Obliques

  • Your external obliques run diagonally, forming a V in front. Imagine you’re putting your hands into a vest or front coat pocket.
  • Your internal obliques run at right angles to your external obliques and form an inverted V. Put your hands on your hips with your thumbs in front and fingers behind, pointing down as if putting your hands into back pockets.

Now you know the official terms for “I want my waist to be fit and trim, but don’t want to copy any of those lame exercises I see people do in the gym that are destined to hurt their back or neck.”

picture of Alexandra Williams at Bacara Resort

When the paparazzi try to photograph your obliques

Did you do the oblique crunch along with us? Feel free to comment below between reps. 412, 413, 414, 415 ….

Access lots more abdominal exercises for older adults by joining our Beta test group for the soon-to-be-released “Ultimate Abs Workout Collection for Women Over 50” (over 25 videos, 15 modules, popular abs questions addressed).  If interested to get program details  complete the form below. No commitment, but Beta testers get a 50% discount so we’re taking only 50 people.

Graphic for Ultimate Abs

Yes, I'm curious about the "Ultimate Abs Workout Collection for Women Over 50." I understand there's no commitment now; that I'm simply expressing interest to be invited into the test group that gets the whole program for $19 once it's released.

ACTION: Say, have you subscribed to our posts yet? Just put your email address in and Voila!!! Not only do we come to you twice a week with fitness solutions, but also you get our bonus booklet: “5 Fitness Myths that Weaken Your Abs.”

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

1

No Yoga Pants Were Harmed in the Making of this Post: #YogaPantChallenge with Depend® Active Fit

Walking w/ Depend and Liberty in grove, Kymbelry

Check out our hineys. Only one of us is wearing Depend Active Fit.

Look at Her Butt!

Who likes having people stare at your bottom? After years of teaching fitness on stage, under lights, with mirrors surrounding me, I am used to it. Stare away people. Not bad for a baby boomer butt, eh? Just agree please. It’s been an intense week.

What I am not used to is having people stare at me when in my exercise gear if it’s not my hiney that’s looking wet and shiny! Nothing like peeing my workout capris when hopping, skipping, or jumping. Well, actually I am more at risk when I laugh hard at my own jokes, especially since I have the mic!  (For my sister’s funny take on all this, read either of her two related posts: Cross Your Legs, but Don’t Sneeze and Group Exercise and Big Headed Babies.)

Challenge On, but Pants Off?

Anyway, when I was asked to be part of the yoga pant challenge with Depend Active Fit, I agreed. I figured the biggest dilemma would be finding yoga pants, since I have a closet full of fitness tights, capris, pants, shorts, leggings, but yoga? Don’t teach that. Voila! Found my one, official pair. Challenge on!

Enter the #yogapantchallenge with Depend Active Fit Here. Now @Walmart Click To Tweet

Then I came to the REAL challenge of this assignment. I’ll get to that in a minute. But first, let’s get through the nitty gritty benefits of the new incontinence undies designed specifically NOT to show or look like sumpin’ your granny had frumpin’ in her drawer — or drawers. (I did mention laughing at my own jokes, and this includes word plays). Gotta tell you people that the Active Fit briefs actually are smooth under clothes and comfortably thin. Just like we’re going to be after working out, right? I chose the beige product, but you can dress up and under in black.

[Disclosure: This post was sponsored by Acorn, an influence company, though the opinions are all mine. So are the yoga pants. I sponsor the dogs in these photos. They sponsor the dog walks.]

WIth and Without Depend, Kymberly

One with; one without. Butt but can you tell? Dogs not included in product or challenge just in fun walks.

So there I am wanting to take part in the challenge (which you can too, by the way. Get free product, win a prize, stay dry). This means I need to get photos of my backside in workout gear where I am wearing the product in one shot and regular undies in another, similar shot. Then you are to guess which is with and which without. Of course I like to add a Boom Chicka Baby Boomer, woman-over-50 twist or what’s the fun?

I know. I’ll get photos outside. As in “public places where people might walk by. It’ll be fun, creative, unique.” “What’s the challenge” you wonder? It’s logistical. How do I go back and forth putting Depend underwear on, then off, then on, then off for each with/without pose? I am not exactly shy, but dropping my yoga drawers outdoors on the meadows and cliffs of Santa Barbara is actually beyond my comfort zone.

Allow me to share one more, little known secret about this product.  When you want to remove the active fit briefs, you don’t have to strip down or do the Zoolander vs Hansel walk off (who knows what I’m referring to here?).  Turns out the cotton-like material is so soft, you can tear the briefs along the seam and slide them out. Problem solved — sort of.

No Yoga Pants Were Harmed in the Making of this Post Click To Tweet

Sure, I can simply reach in and discreetly tear them, pull them off with my pants intact, and have just regular undies for the next photo. Uh, and the last, as that still leaves the question of getting another pair of Depend back on. Or not….

Solution to this Ultra Challenge? I wore the briefs in all the poses except one – the last picture taken. And which one was that? Not obvious is it? And that’s the point.

Readers: What’s your guess? In which one am I sans Depend active fit briefs?

ACTION: Enter the giveaway. Subscribe to our site. Easy Peeeee-sy. Kymberly Williams-Evans

Walmart Activewear Gift Sets

33

4 Exercises That Waste Time [Video]

At Tenaya with mask in soap class

Let’s face it: some exercises plain ole stink!

Have you ever suspected that exercises “your friends” were doing were ineffective? Possibly time wasting and not producing desired results? Or worse, injurious? In our years of teaching, we have definitely seen some wacky exercise choices. We could do a list of 35 (one for each year we’ve been group fitness instructors), but decided to pick 4 that we either once taught — oops! — or have seen colleagues teach. (Throwback to the 1980s).

Are you doing any of these 4 exercises? If so, STOP IT! You're wasting time & possibly… Click To Tweet

We’re sure these all made sense at the time, you know, before anatomy & physiology were invented. Possibly a few laws of physics too. Definitely before we baby boomers became the over 50 midlife crowd who needed to make the best workout choices possible.

Now for the 4 Exercises You Never Need to Do Again

Cardio Arm Circles

Cardio Arm Circles are Serious Business

1. Arm circles – jog in place and circle your arms around until your shoulders fall off. You’ll still need shoulder pads from the 80s if your goal is to develop your deltoids, and not just fatigue the shoulder joint.

side-lying leg raise

Jane, that doesn’t even look comfortable!

2. Side-lying leg lifts – Think “feel the burn.” Why would you want to feel burned? Not even calories feel that way in this useless exercise.

Cardio Windmills

Come on, Twist that Spine w/ Windmills

Ever suspect that exercises *your friends* were doing were ineffective? What about these 4 moves? Click To Tweet

3. Windmill toe-touches – Way to go with the unsupported forward flexion and repeated, quick spinal rotation. This move can actually hurt your spine.

4. Frantic “bicycle” crunches – elbows forward and to knees, with wild spinal twists. By the way, if you slow down and do this one with good form, it goes from the “lame” to  “great exercise” category. In the spirit of sharing, here is the correct way to do this one (note armpits, not elbows, to knees slowly).

PS Yes, we did survive all of the above. Somehow…..

Exercisers: What are some of the most useless moves or exercises you have done?

Photo credits: Creative Commons – loufi,  Alexandra Williams and Kymberly Williams-Evans

ACTION: If you want to access abs moves that are effective AND targeted to women over 50, enter your name and email below. No obligation. No time wasting. Maybe some waist whittling though.

Graphic for Ultimate Abs

Yes, I'm curious about the "Ultimate Abs Workout Collection for Women Over 50." I understand there's no commitment now; that I'm simply expressing interest to be invited into the test group that gets the whole program for $19 once it's released.

Kymberly Williams-Evans, MA and Alexandra Williams, MA

8

6 Reasons to Start Getting Fit Today

New to exercise? Returning after a break of a few (or 30) years? Not really excited about exercise, but know you should? Hate the word “should” because it makes you feel guilty? Us too. In any case, the perfect time to start a get-fit regimen is today. You know, right after you read this post. Or do your lunges while you read it. Then take a few sweaty selfies to prove your dedication.

Six reasons to get you motivated:

1. People your age are starting to have health issues and you don’t want to join your peer group in this particular activity. You want to stay vibrant and energetic and independent and active and you know that it takes just a few new habits or changes to get where you want to be. You also want to stick around long enough to add commas and remove a few “ands” from the previous sentence.sunlight through the trees

2. Your high school reunion is coming up. Time to impress that person you always had a crush on. Time to make all the mean girls super envious of your vivacity. Have you noticed that fit people are attractive? It’s actually true. Exercise and healthy living give you confidence and energy. Confident, energetic people appear more attractive. Some weird evolutionary thing that makes sense. Notice we didn’t say “skinny” or “thin.” We said “fit” and “healthy.” Define your goal, baby.

If you view yourself as an exerciser your habits will change to meet that self-image. Click To Tweet

3. Your stress levels will go down. Yup, exercise reduces stress. In fact, it’s the number two motivator for working out (We know you’re wondering, so click this link to read our post that gives the number one motivator). Making snow angels decreases stress too, FYI.

snow angel

4. You will avoid the somewhat unrealistic expectation that you can get fit in time for a trip that starts on a Saturday if you start working out on the previous Wednesday. Much more realistic is to start a wee bit sooner. If your goal is weight loss, you can safely sustain a weight loss of 1 ½ to 2 pounds per week, so if you start today you will lose about 6 or 7 pounds in less than a month. If you’re thinking, “Hey, my goal is 35 pounds. What good is 6 or 7,” my answer is this – you’ll be 1/5th of the way there, if “there” is your weight loss goal. But your outlook and how you feel will be 75% of the way there, because research says that you will start to view yourself as an exerciser, which means your habits will change to meet that self-image. In straight-talk, after a few weeks your self-perception will change. From there, your activities change to meet this new self-view. Four or 5 months may seem like a long time if you’re planning to lose 35 pounds, but how long did it take to put ON those 35 pounds? Give yourself a break, eh?!Walking in the snow

5. Want to be smarter? Want to stave off memory loss, confusion, and dementia? Er, wait, I got distracted. More than anything else, exercise makes you smarter. Your brain gets bigger. It works faster and more efficiently. It gives better commands to your body. I always tell my university students that the best time for them to take a test is right after exercise class, NOT after staying up all night studying (while ingesting abnormal amounts of caffeine). We love the link between exercise and brainpower so much that we have written extensively on it. Exercise Can Train Your Brain, Spark Your Brain with Exercise, and Exercise Your Right to a Better Brain are three posts to get you started.

Sunset over water6. You will save money. You will have more energy. You will look better. You will feel better. You will meet a lot of cool people. Your math skills will improve. You’ll get an end of year tax deduction…One of these may be false. Hint: As you now know, exercise makes you smarter, so it’s actually quite possible your math skills will improve. For example, I was going to write 10 Reasons, but got bogged down when I carried the 1, multiplied the 0, subtracted the junk food, added the Lycra and Voila, ended up with 6 Reasons!

The best time to take a test or give a presentation is right after you exercise. Click To Tweet

ACTION: Ready to be more active after reading this post but want more professional guidance and cutting edge practical tips? Own the complete set of our TransformAging Summit recordings. Learn how here: TransformAging

Text & photos by Alexandra Williams, MA

4

How Do I Get Healthy Habits to Stick?

Kymberly and Alexandra post bike rideAre you striving to improve some of your habits? To say good-bye to some old ones and “come on in” to new, good ones? Aren’t we all? If you had the opportunity to easily and permanently change a few habits to improve your health and happiness would you be interested?

Starting vs Staying Power

No surprise that one of the biggest habits we get asked about as group fitness instructors is how to make exercise a regular part of life. And of course, it’s not just about STARTING a fitness program (especially in the new year), but also STICKING with it.

Hollywood Christmas ParadeOne of the key ways to successfully put more movement into your life this month, next, and throughout the year is to resist temptation to get fit all at once. Overdoing it and trying to progress too quickly is a sure way to set your new or improved habit up for failure. No one wants to face next year and say “last year I wanted to lose 20 pounds. Only 25 to go.”

Ok, seriously, the trick is to progress at a pace that allows you to convert desire into habit. What often happens:

  1. You’re super motivated.  You start an exercise program with energetic intent and full power. No results yet that you can see, but, hey, it’s only been a few days.
  2. You up the ante. If twice a week is good, thrice is better. If 30 minutes of exercise is doable, then 45 minutes will really get this new exercise regimen going. If the pace is comfortable, then you must not be pushing hard enough.
  3. Week three or so — your body aches; your muscles are sore; your schedule seems taken over by trips to the gym or basement exercise room.  And darn, but you still don’t see results. All this work, and it’s not working! Yet. Now.
  4. You get demotivated. Or injured. Or pulled back into your prior schedule because who can sustain such a big change?
When you are looking to improve your movement habits, keep in mind the FIT principle Click To Tweet

The FIT Principle

Kymberly's ABC class students. Photo by Dorothy Salvatori

Photo by Dorothy Salvatori

Every year eager baby boomers, active agers, mid lifers, and others take on too much, too fast, too intensely. They get hard hit, instead of a habit.

When you are looking to improve your movement habits, keep in mind the FIT principle:

  • F = Frequency.  How often are you working out?
  • I = Intensity. How hard are you willing to exercise?
  • T = Time. How long will your movement sessions last or total up to?

Make One Change at a Time

Make walking a daily habitChange only ONE of these elements at a time, about every two to three weeks. Going harder and longer and more often all at once is a statistical road to failure. Up the ante one letter at a time –  more F or I or T. No ands.

Let me repeat this as it’s so critical and so overlooked: As you progress into your new life of improved movement habits, change only the Frequency, Intensity, or Time of your workouts when you uptick. Stick with the revised version another 2-3 weeks. Then consider whether you need to adjust upward again by going more often, harder, or longer. Pick one. Add. Keep. Adapt. Repeat. A little bit more than the week before.

Sustainable and better for you! Sounds like a new food or vitamin. The FIT principle will help get and KEEP you fit. Next thing you know, you’ll have created a new, healthy, successful exercise habit.

ACTION: Make our blog a good habit by subscribing. We come to you twice a week. Then twice a week some more. But not thrice, plus longer. Enter your email in our subscription box and claim your bonus.

Kymberly Williams-Evans, MA

10

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

Kymberly doing tree splits at Ranchi o la PuertaStretch It or Be Wretched

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

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

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

Before, During, or After My Workout?

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

When Muscles are Warm or Cold? Extended or Contracted?

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

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

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

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

ACTION: Want to get excited about doing abdominal exercises for older adults?  Join our Beta test group for the soon-to-be-released “Ultimate Abs Workout Collection for Women Over 50” (over 25 videos, 15 modules, popular abs questions addressed).  If interested to get program details  complete the form below. No commitment, but Beta testers get a 50% discount so we’re taking only 50 people.

Graphic for Ultimate Abs

Yes, I'm curious about the "Ultimate Abs Workout Collection for Women Over 50." I understand there's no commitment now; that I'm simply expressing interest to be invited into the test group that gets the whole program for $19 once it's released.

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

Kymberly Williams-Evans, MA and Alexandra Williams, MA

1

Yosemite Wellness & Spa Retreat at Tenaya Lodge

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

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

Want a few teasers?

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

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

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

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

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

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

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

15

Cellulite: How Do I Reduce It?

Special Diet and Exercise for Special Fat?

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

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

Celebrities, Cellulite, Fat

The stars align

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

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

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

cellulite, butt dimples, leg fat

Cellulite – Wear it Anywhere

What Bad Habit Worsens Cellulite?

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

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

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

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

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

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

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

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

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

Photo credits: Creative Commons

Kymberly Williams-Evans, MA and Alexandra Williams, MA

10

Life is About Experiences, Not Stuff

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

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

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

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

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

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

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

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

Alexandra Williams, MA

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

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