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Category Archives for "Exercise"
7

Are You Safe Exercising in the Heat? Stay Hydrated, but How?

Kymberly's water bottle Stay hydratedStay Hydrated When You Exercise in Heat

Are midlife exercisers safe to exercise in the heat? Is it enough to simply stay hydrated? What are the dangers (and solutions) for active boomers who face high temperatures and humidity? Are you thinking yet of the Poindexter song, “Hot, Hot, Hot?”

Summer is here. We can all go outside and run (or walk, in our case). In the heat. And possibly where the humidity is high enough to make your body look like it’s crying. But wait, we’re not saying avoid outdoor exercise. Say nay to that. We want to encourage you to go outside and be active. Of course we always support going inside to group fitness classes, especially when the room has AC! But stay hydrated.

Are midlife exercisers safe to exercise in the heat? Click To Tweet
Mud Run water duct with Alexandra

Take your water bottle everywhere. Over hill, under dale, through sewer drains

Often we’ll put sunblock on, then a hat and head outside (Head. Hat. Get it?), but leave behind a water bottle because we won’t be gone long, or it’s a hassle to carry, or or or.  Be well-prepared especially if you aren’t well-hydrated. We won’t lecture you (but we’d like to) if you don’t take along your water bottle, but we WILL share some definitions and information. Then you can know when you’re in harm’s way or safe to beat the heat. 

Euhydration – normal hydration. Your body is taking in the same amount of fluid as it’s expending. In a hot environment, that’s about 3500 milliliters (compared to 2500 on a normal day).

Hypohydration – a reduction of body water as the body progresses from a euhydrated to a dehydrated state.

Dehydration – when water losses due to sweat are not offset by water intake. Read Water: Chilled, Stirred or Straight from the Pool Post-Exercise? if you wonder whether to drink cold or tepid water:

Hyponatremia – abnormally low plasma sodium concentrations. When more fluids are consumed than are lost, excess water accumulates relative to sodium. Danger, danger.

When exercising in heat, is it better to drink a lot at once, or go w/ lots of sips spread over… Click To Tweet

Exertional Heat Exhaustion – the body’s heat production exceeds its ability to dissipate heat, and core temperature rises to >104°. Symptoms can include excessive sweating, nausea, dizziness, and headache.

Exertional Heatstroke – more severe than heat exhaustion. In addition to the above symptoms, heatstroke sufferers can also experience a gradual impairment of consciousness, difficulty concentrating, sweat-soaked, pale skin (these symptoms are different from classic heatstroke), and even death.

Hiking makes you sweaty so stay hydrated

Sweaty shirt competition. We both win.

Hot Tips to Stay Cool

* Rather than taking sips of water over the course of your outdoor exercise, drink a larger volume all at once. You’ll stay in euhydration longer.

* If you exercise longer than 90 minutes, rehydrate with water that has electrolytes added (primarily sodium and potassium, though some sodium is reabsorbed by the sweat glands – the body sure is amazing, eh)?

* Drink water before, during AND after exercise – yes, all three.

* Before you go out, eat a small salted snack such as pretzels. As “opposite day” as that sounds, a salted snack will stimulate thirst, plus the sodium helps you retain waterWater - stay hydrated.

As to whether it’s better to drink cold or room temperature water, the research clearly indicates that … it doesn’t really matter. The temperature that’s most effective is … the one that will induce you to drink more water.

If you find water boring, that’s no excuse to go buy sugar-laden drinks or skip the water bottle. Simple throw in a sprig of mint or rosemary, or a wedge or orange, lemon or lime, and off you go. Up hill. Down dale.

ACTION: Drink up biweekly solutions for aging actively and exercising effectively and safely when you SUBSCRIBE.  Enter your email in any of the subscription boxes floating about.

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

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9

Challenges to Healthy Aging for Older Adults

At the Jamba Juice FitExpo

Acting my age and older

5 Worrisome Problems Facing Older Adults and Baby Boomers. Bonus challenge #6 = Don’t call us “old people.”

What would you do with 30 extra years of life? Give those 30 years back?

If you are like some of the older adults in the Forever Fit Cardio fitness classes I teach, you don’t necessarily want 30 years added to your lifespan. And these are active adults in their 60s-80s, so imagine what inactive people might say to living to 100 and beyond. And yet, it is possible to greet such an offer with delight, not dread, especially if you embrace healthy aging and dispel some common misconceptions.

Redefine How You Age?

He's all about active, healthy aging for older adults

Colin Milner, CEO of ICAA Have you been Colinized?

The worry about adding years to life without adding life to those years is well-founded. When we interviewed  highly recognized active aging expert, Colin Milner,  founder of the International Council on Active Aging (ICAA), he laid out some interesting stats and scenarios facing our baby boomer population.

According to Milner, the US and Canada have shoveled out trillions of dollars to increase longevity. And that effort has been quite successful: we North American humans have added an average of 30 additional years to our lives in just one century. That jump is bigger than the one my sister did when a tick landed on her during a dog walk the other day. The problem with the lifespan jump is that those added years are not proving to be healthy ones. Suuuuuu-prise, suuuu-prise. Or not really a surprise at all to those of us who work with or are older adults.

Basically, as we age, we baby boomers and our parents face 5 key challenges. Can you guess what they are?

Dog hike

Young dog, new tricks. Old dog, more new tricks!

Top 5 Challenges Facing Baby Boomers and our Parents

  1. Listening to and buying into ageist stereotypes and myths. Examples: Once we cruise past our 50s and 60s, we are destined to slow down. You can’t teach an old dog new tricks. Or white knee socks look good with sandals.  Yeah, I made up that last one.
  2. Sinking into social isolation. Colin depressed us with the fact that by 2020 depression is projected to be the second leading cause of disability and death; By 2050, depression is predicted to be the number one cause. I may have paid more attention to that cute boy, Andrew in my math class than to actual math, but even I can see that we are talking ‘bout my generation! Who? No, the Who. If you got that song reference, you are in the social isolation demographic.
  3. Having a history of unhealthy lifestyle behaviors.
  4. Sticking with habits; repeating behaviors that are ingrained; aka No Longer Learning
  5. Looking always for quick fixes. Learning to manage aging changes takes time, effort, and patience, whether those changes are physical, financial, or otherwise. Apparently we are young enough to still want instant results. Or is that just me? Did you answer yet? How about now?
Baby boomers & our parents face 5 key challenges as we age. Can you name even 1? Click To Tweet

Super Sensible Solutions for the Projected Problems

For each problem, Colin Milner offers a corresponding suggestion. (Could be why his nickname is “the Colonizer.”) While he confesses that his advice may seem simple, he stresses that putting it into practice takes effort and focus. Making a plan to age in a healthy, “new thinking” way is hard. Yet aging inactively is harder.

In fact, as a generation, we are NOT aging healthfully. Read about it here: Women Over 50: We are NOT aging healthfully

Top 5 things you can do to age well (even after a lifetime of yuck, blah, & bad habits Click To Tweet

Top 5 Solutions to Healthy Aging for Older Adults

  1. Stay alert to stereotypes so you can be aware of them, then question them, then decide whether to ignore them.
  2. Vow to fight isolation, for yourself and others. Find people who are isolated and interact. You will save two birds with one phone! Colin urges us to find something we can start now. Go to a group fitness class today; call a neighbor today; sign up for an adult education class now.
  3. Look now for one habit you can change for the better. Rather than looking back at decades of unhealthy choices, look at today for one behavior to improve.
    Jamba Juice event and Alexandra

    Oh Behave, Alexandra! With healthy behaviors.

  4. Expand your knowledge and skills, Ask “why” a lot. Be curious.
  5. Anticipate and manage changes. Ask yourself “what works?” and implement more of that.

All in all, the key is to be proactive in order to age actively. Whew! That’s a lot of action. But not yet enough, as what we ultimately need to do is create a plan for today and the added tomorrows. We can redefine how we age, writing a new and better ending for ourselves and history. As Colin asks, “What is your plan?” What expectations do you have — of yourself, your health, your future, your present? In short, what will you do with your 30 added years?

Want to be an s active aging superstar? How? Read this post: What Do You Enjoy About Aging?

ACTION: Make a realistic,fact-based, achievable active aging plan today by subscribing to our site.  Enter your email in any of the subscription boxes and snag your free bonus.

HOT NEWS: Speaking of the International Council on Active Aging, I was one of 30 national fitness leaders selected to present at their Nov 2016 Reimagine Aging conference taking place in Orlando. My topic? “Integrate Function and Cognitive Challenges into Your Older-adult Fitness Group.” In a nutshell, move, think, do both at once.”  Am I qualified? Decide for yourself by reading this post: Midlife Funtional Aging Specialists

Really be impressed with how much you will learn and benefit from the cutting edge advice of Colin Milner and others who specialize in healthy aging for older adults. Take a gander at our TransformAging package. Seriously, don’t simply grow old when you can age actively! Costs nothing to check out this link: TransformAging Summit

Kymberly Williams-Evans, MA

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9

How to Increase Metabolism: Stretching? Cardio? Strength Training?

Alexandra, Dr Hill, stretching, piggy back, how to increase metabolism

Alexandra demos how to stretch while boosting metabolism (not hers, his!)

Dear K and A: How to increase metabolism? How?! I’ve been told that stretching after a workout of strength training boosts your metabolic rate. If that’s true, how long should I stretch to get the good stuff going? In all the years I’ve been going to the gym, I’ve never seen anyone stretch after lifting.  Mary, Holland, MI

Can stretching increase metabolism

Stretch Your Muscles For the Good Stuff

Alexandra: Ah, Mary Mary Mary, you have inadvertently asked several questions!

  1. How to speed up your metabolism, especially for women over 50.
  2. What’s the relationship between stretching and strength training?
  3. Is stretching post workout the best way to increase metabolic rate?

Let’s tackle these questions separately.

Stretching is excellent post-workout (not pre-workout) as it:

  • increases range of motion about a joint or group of joints
  • may elicit positive long-term performance outcomes
  • enhances flexibility (intrinsic property of muscles and joints to go through full or optimal range of motion
  • is an effective intervention for prevention of falls
  • assists in more effective performance of daily living activities

Sources: Thacker et al. 2004; Safran et al. 1988; Woods, Bishop & Jones 2007; Kerrigan et al. 2001; and Misner et al. 1992.

What's the relationship between stretching and strength training? Click To Tweet

That is my diplomatic way of saying that stretching after your workout makes you healthy, wealthy and wise, but doesn’t have a link to an increased metabolic rate. So how to increase metabolism? Not via stretching. You speed up your metabolic rate by following the suggestions in this post: How Can I Speed Up My Metabolism?

How can you speed up your metabolism, especially if you're a woman over 50? Click To Tweet

I am going to make a wild leap into the Abyss of Assumption here, and say you are looking to burn calories at a higher rate for a longer time? If so, read How Do I Lose Weight but not Bulk Up . It will show how smart you are for doing strength training!

Leap for health and metabolic boost

Leaping Across the Abyss of Assumptions

Kymberly: More good news about boosting your metabolic rate with exercise:  Women who do 40 minutes of cardio exercise at 80 percent of maximum heart rate (fairly intense but not exceedingly so) increase their caloric expenditure for the next 19 hours.  So both weight training AND cardio workouts metabolically zoom you up afterward. Sort of the caffeine of the workout world, eh? Whoa doggies, that’s pretty exciting stuff!

Alexandra: Is it possible you heard the water-cooler discussions about high-intensity interval training, increased metabolic rate and stretching? If so, that is referring to the recovery or “corrective” stretching that comes between short, intense bursts of cardio activity. But that’s not strength training, and the metabolic effect is from the cardio bursts.

Alexandra planking at Lizard's Mouth

Alexandra reaches across another Abyss

Kymberly: As to why people do not stretch after weight training, we can only surmise that it’s lack of education sometimes disguised in their minds as lack of time. Saying they’re “flexibility losers” is just not in us. We can say we found nada, zip, bupkus about stretching helping metabolic rate. (Actually I can say Alexandra found nothing as she did all the research work this time around. Go twin sissie! I was busy watching soccer on tv. And the players did stretch afterwards. Go soccer!) We do advocate relengthening muscles shortened in training. And we’ve covered how to increase metabolic rate post workout. That’s a wrap here at F and F!

Alexandra: I think I’ll just get bossy and tell you to keep stretching cuz it’s good for ya, and keep at the strength training for the same reason.

Kymberly: Lastly, check out our post Stretch Before or After Running, Walking, Fighting?. Then when you do your stretches post-workout, stare at the others as if you are superior and know something they don’t …cuz’ it’s probably true.

ACTION: Subscribe (and strength train a wee bit) if you have not already. Enter your email in one of the boxes and claim your bonus.

Kymberly Williams-Evans, MA and Alexandra Williams, MA

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9

Overcoming Obstacles: Time for Knee Replacement Surgery

When I was approached by Socialstars about working on a sponsored post with Advil on the topic of overcoming obstacles and pain, I immediately signed on, knowing the reconstructive knee surgery I’d had in 1998 (thanks to a soccer game) had finally failed, and that it was time for a replacement knee.

In the 18 years since my original surgery, I’ve continued to teach group fitness classes, go on long (and short) hikes, and generally stick with my fairly active lifestyle, even with follow-up surgeries over the years.
one-legged plank on the StepHowever, the reconstruction that was supposed to last ten years (it’s been 18) has finally failed and I will have gone in for replacement surgery by the time you read this. I should probably even be back home recuperating at this very moment.

I remember my recuperation from ‘98, which is another way of saying “physical therapy.” I had a lot of PT, and it hurt. Sometimes the therapy exercises hurt so much that tears would spontaneously “spring” from my eyes. I wasn’t sad; it was involuntary. I know many people don’t do all of their at-home PT because it hurts, which makes total sense. Who wants to self-inflict pain? However, it’s my knee, and no-one else’s, and I want it back in working order as quickly as possible.

advil for headaches

Look ma, no headaches. My mind is completely in balance as I visualize my new knee.

I know what I’m headed for as I teach my body to accept its bionic new joint. It’s going to hurt a lot. That’s just the way it is. But only in the short run. Then I’ll be done with recurring pain, arthritis, stiffness, and compensatory issues in my left IT band. I’ll be done with limping and having a permanently bent knee. Maybe I’ll even be able to kneel on my right knee again too, instead of shifting all my weight to the left.

After my reconstruction surgery in 1998, I stayed with my sister for a week or two. I diligently did my therapy exercises and tried to participate in day-to-day stuff as well. Heck, she even rented a wheelchair and took me along with her on a 5K walk to raise money to help find a cure for MS. Ask her to tell the story of trying to tip me over into the sidewalk plants along Santa Barbara’s State Street. “Accidentally.”

Years later, she had to have some knee surgery and therapy too. After hers, she told me that she had thought I was overdramatizing the amount of knee pain I was in during the time I recuperated at her house, but after having her own surgery realized I was seriously downplaying how much it hurt. Glad she didn’t share her opinion at the the time or I might have clocked her with my crutch.

Running on the Lancaster Mennonite High Regupol track
With this surgery being even more extensive than the original one, I already know it will hurt to get back to normal. But if I let that deter me, I won’t get to my goal – teaching a full load of classes in the Fall quarter, rejoining my dance team, and walking the dog.

I’m not one to reach for meds (over-the-counter or prescription) as a first resort, but I’ve also learned that they exist for a reason. I know that I’ll have to use the pain meds the surgeon prescribes, at least for a few days. I also know I’ll cut the dosage in half because I don’t like what they do to my mind and stomach. Last time I tried to “go it alone,” and had more pain and inflammation than necessary. I guess the obstacle I needed to overcome was my own stubbornness.

Besides determination, what else you can do to overcome pain and obstacles? #ad @AdvilRelief Click To Tweet

Just as I worked hard to complete a half-marathon after one of my lesser knee surgeries, and stay fit after toe surgery (also thanks to soccer, which I still love, but no longer play), I’ll work hard this summer too. It’s MY knee. It’s MY life. And it’s MY responsibility to treat my body (and new knee) with respect. Over the summer, and once I’m back to teaching, I’ll use Advil for the muscle soreness that’s going to be part of adjusting to my new, bionic (I wish) knee. I used it to relieve the arthritic pain from it being bone-on-bone, so I already know it will help. And the active ingredient is ibuprofen, which doesn’t bother my stomach.

Dog walk at More Mesa

My sis will be walking my dog for me until I’m back in walking action.

So no travel posts for a while (no driving for this girl till August), and no self-pity (I might change my mind on that). Mostly I’m looking forward to being active again, but without the issues my poor ol’ bone-on-bone knee had. And you know what hurt the most? Sitting in place for too long. Yup, moving was more comfortable than sitting. Which is exactly as it should be.

Here’s to me and my knee!

June is National Headache month, and Advil would like to know how you deal with headaches. So would we.

Alexandra Williams, MA

photo credits: Alexandra

4

What Activity Would You Take Up if You Didn’t Have to Worry About …?

Creaky Joints, Urinary Incontinence, and Chronic Pain

Walk, don't run if you have urinary incontinenceKymberly: What if you wanted to age as actively as possible, but had to curtail your activities because of …. well for a myriad of reasons. For instance, both Alexandra and I have knee arthritis that affects our workout and recreation choices. Many women over 50 have chronic pain or medical issues that curtail their ability to live life to the extent they desire. Odds are you are in that group. And urinary incontinence is another condition that may cause you to discontinue or never take up certain activities. Nothing like fear of leakage and embarrassment to affect confidence and freedom, right?

Poise-Kym-step-1

If my knees suddenly were arthritis-free, I’d play soccer again, run with my dogs, and add plyometric moves back to my step class choreography. Also, I’d be ready to train hard when Dancing With the Stars calls to have my twin sis and me be part of their next season. (Who agrees that a sibling theme would be great? Venus and Serena, the Olsen twins, the Property Brothers, us!) And if Alexandra didn’t have to worry about bladder leakage, she’d probably wear white tights. Maybe not. She likes colorful workout gear. And she’s hard to embarrass. Still, you get my point.

What Activity Have You Given Up Because of Urinary Incontinence?

Yes, my main point is to wonder: What would you take up if you did not have to worry about urinary incontinence? Would you laugh more? Pick up a new sport? Restart a workout you once loved but gave up because of bladder leakage? Have you stopped an activity because it made you pee your pants?  What if you could stop leaks before they happen? Would that make a difference in your midlife happily ever after?

Has fear of embarrassment caused you to stop or never start a workout or exercise program? Click To Tweet

Exercise, Sneeze, Laugh, Pee

Impresa by Poise

Found at Walmart for only $4.97 for the sizing kit.

Disclosure Moment: This post is sponsored by Poise Impressa’s sizing kit

Alexandra: When we were asked to collaborate with Poise Impressa to learn and share about the sizing kit, I jumped (metaphorically only, for obvious reasons) at the chance, because I teach exercise and hike a lot and do NOT like having to worry about peeing my workout capris. Curse those big-headed boys I gave birth to for saddling me with a loose saddle. Mainly I was curious as to what exactly a sizing kit is.

On the way home from a trip to Carmel, I stopped at the Walmart in Arroyo Grande to get the kit. Ta da – right there in the “incontinence” section. Are you ever tempted to buy extra stuff just to cover up the embarrassing stuff in your shopping basket, or is that just me? In the end, I kind of thought, “What the heck. The only people who will stare at me are either women my age who understand, or young people who will find out one day.” I stopped to take selfies instead.

When you laugh, jump, exercise, sneeze or jump do you pee your pants? #triedimpressa @Walmart Click To Tweet
Poise kit at Walmart

Scored a selfie and a sizing kit right by the pharmacy at Arroyo Grande Walmart.

I’ve now satisfied my curiosity. Right on the box it has a helpful chart (I almost said “flow chart.” Dang, so punny) – If you leak when you laugh, cough, sneeze, dance or exercise – Stress Urinary Incontinence – these bladder supports (’cause that’s what they are) should be right for you. If you have a sudden need to pee – Urge Urinary Incontinence – then these are NOT for you. The purpose of the kit is to help you figure out the right size before buying a whole package (which you can see costs $11.97). Essentially, it’s like a tampon. Start with size 1. If you still have drips and dabs, try size 2, then size 3 if necessary.

Look, it may be an embarrassing topic, but as someone teaching in front of hundreds of students every week, it’s less embarrassing to talk about the need for the bladder supports than it is to try and surreptitiously check my backside in the mirror every time I do a jumping jack or Burpee. Come to think of it, why the heck am I teaching Burpees? Burpees are very disrespectful, according to the lady in this hysterical video that you MUST watch.

Poise-Zann-Supine-1I think I’ll go now and teach a nice, relaxing supine core move. Be impressed. And Impressa-ed.

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Kymberly Williams-Evans, MA and Alexandra Williams, MA

 

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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!”

ACTION: To get more support for positive, active aging SUBSCRIBE.  Have us come your way twice a week to help you sustain your healthy habits. Enter your email in the box below.

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

Alexandra Williams, MA and Kymberly Williams-Evans, MA

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34

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.

 

Get Ultimate Abs (Better Yet, a Strong Core)

ACTION: What do you mean you’re not yet a subscriber? It’s so easy; you get a bonus; we come to you twice a week! Subscribe now in any of the opt-in boxes. But only if you want to age with comfort, confidence, and capability!

Alexandra Williams, MA and Kymberly Williams-Evans, MA

 

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!

ACTION: Make it easy on yourself to get the best and latest fitness, movement, and active aging advice. Subscribe today. Grab your freebie once you enter your email. We come to you twice a week.

Kymberly Williams-Evans, MA

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