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3

Transforming Ourselves Inside and Out

You SAY you want to start again with a fitness program that is tailored to your midlife body; that you intend to move more often, though comfortably; that you’d love to be strong enough to enjoy the second half of life even more than the first. You now have the chance to put your money where your menopot is!

We recently told you about our TransformAging Webinar Summit for Women Over 45, which is only a week away, on June 3 and 4 starting at 5:30 pm EST/2:30pm PT and accessible for 48 hours at no cost.fountain at Rancho la PuertaA Fountain of Youth really does exist, and it’s free to you. Just like this TransformAging Summit that’s sponsored by our long-time friends, Rancho la Puerta Resort.  sponsorRegistration is now open, so sign-up here to join us. So easy. Just like many of the active aging secrets we and 5 other fitness experts will share with you.

Have you thought back to movement you used to do and decided “I need something more attainable and less intense now that I am in my second half of life”?  Yet you still want to enjoy all that life has to offer, in a comfortable, sensible way? So have we. As a matter of fact, so many of you have contacted us asking for exactly these sessions, that we gathered up the BEST presenters just for you.

labyrinth at Rancho la PuertaWhy stay in one of the 7 circles of hormone and weight gain hell, when you can stroll the labyrinth of a comfortable life? This six-video collection offers practical strategies to make the second half of life as rewarding as the first. Take at gander at the session titles:

  1. (Re)Starting Fitness After 50 (Twin One and Twin Two)
  2. Never Grow Old! Strategies for Making the NEXT 50 years BETTER than the first! (Dan Ritchie, Phd and Cody Sipe Phd)
  3. Midlife Weight Gain, Hormones, and Menopot: Strategies for Staying Slim Without Losing Your Sanity (Tamara Grand PhD)
  4. Resistance Training: Your After-50 Easy Weight Management Program (Debra Atkinson MS)
  5. Supplementation and Skincare to Transform Aging Inside & Out: What’s Really Needed? (Mo Hagan BSc PT)
  6. Age Be Damned: 7 Dimensions of Active Aging (Colin Milner)

If you’re like Chris O’Dowd in Bridesmaids (love that movie), you’re probably saying, “Really? Really?” by now in a sexy Irish accent because you cannot believe we said you could get all 6 videos for free. But we cannot tell a lie (a different movie altogether) – you get them FREE for 48 hours. That’s 2 days (June 3 & 4), 6 videos, 8 experts, and 1 YOU, gaining access to interviews, practical tips, and easy-to-follow strategies geared specifically toward Over-45 Women.

See the picture just below? That’s Alexandra at Rancho la Puerta a few weeks ago. Does that look like strength training? It is. Does it look fun? It was. Movement is fun. Climbing stuff is fun. Eating well is fun. Going to a spa resort with friends is fun. Hiking through the grove shown below is fun. And all of this liveli-fun-ness is accessible to you too, once you make a few simple changes to your daily habits.

Climbing at Rancho la Puerta

Oh excuse me, but isn’t that Kymberly doing an even livelier version of the post-hike, archway hang? And she’ll hang there until you register for our TransformAging Summit. Please hurry and do so as those rocks can be slippery!

Hanging from R la Pa P arch

Did you Register Right Here yet?

Grove of trees at Rancho la PuertaNow you get some lovely pictures taken at Rancho la Puerta, which is about an hour’s drive east of San Diego. We partnered with them because they are the ideal fitness and health resort for Boomer women. Even if you spend all your time lounging at the pool and getting massages, you’ll still get more fit, thanks to two other key components of active aging that the Ranch offers that have nothing to do with exercise or food. Wonder what those two other things are that can help or hinder your ability to age actively? You’ll have to either go to Rancho la Puerta or attend our webinar series to find out.

pool at Rancho la Puerta

walkway at Rancho la PuertaLet your Inner Fabulosity Bloom. And in case you’re too tired to scroll back up, here is the registration link once again. We invite you to join us on June 3 and 4.

flower at Rancho la Puerta

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

4

Tips to Get Your Butt to the Gym

Boom- Get it Done (Alexandra)

Boom! Get ‘er Done!

Dear Fun and Fit/ Kymberly and Alexandra: I am a member at the local YMCA, (but) have yet to establish a regular time to go. Time gets away from me. (I) would appreciate tips on establishing a routine. Thx, Vickie

You go to bed promising yourself that Tomorrow, yes Tomorrow, you will start that exercise program you’ve been putting off. You wake up in the morning with good intentions. Yes, the day looms ahead with lots of opportunities to work in a workout. Then that day gets busier and busier as it progresses, though you reassure yourself that you still have time. Habits and routines take over — routines that don’t include getting to your club. You mean to exercise, but when evening rolls around, you are too tired/ busy/ overloaded to move. Where did the day go? Forget hitting the mat, gym, or trails. What takes a hit instead is your psyche as negative self-talk wheedles its way into your thoughts. But you halt the self-recrimination by making a promise to yourself: Tomorrow, yes Tomorrow, you will start that exercise routine. Rinse and repeat.

We hear you, Vickie and obey! Below are specific, practical tips for establishing a routine that improves your odds to create and sustain regular exercise. These tips are guaranteed to work. And by that we mean, guaranteed only if you actually act on them. No Do, No Presto Change-o. In other words, our tips work if you do.

1. Start Small (and this is a biggie!)Small Steps Lead to Big Changes

Set yourself up for success by taking small steps. If heading to the gym for an hour is daunting, set your mind to popping in for just 10 or 15 minutes. Give yourself permission to attend a 30, not 60 minute class. Or grab a mat and do just 5 exercises and head back out the door – exercise done for day one.  Allow yourself to get on cardio equipment for just 10 minutes, or until you sweat, or for just two rounds of commercials as you watch the built-in tv. The point is to aim for a 2 or 3 on the commitment scale, instead of a 9 or 10. If you hit that 2 or anything higher, you have notched a positive result. If you think you have to go full out or forget it, then anything less than a 9 or 10 equates mentally with failure. Who likes that? Not I, said the little red hen. The famous Fun and Fit advice? What is the LEAST you are willing to do at your YMCA? Aim low and get ‘er done. (Click this link THEN COME BACK TO READ THE REST OF THIS POST for more about how and why to establish the least possible: How to Start an Exercise Program? Do the Least Possible)

2. Schedule Your Workouts

Not creative; not new; not patented, copyrighted, nor trademarked by us. But effective. Whatever calendar system you use — online, an app, paper and pen, a wall calendar you got free from that new business down the street — schedule gym time. In ink. With a nice check-off box next to it. It’s a visual promise to yourself you are less likely to break.  Oh, and don’t go all crazy and overschedule yourself. See Tip One.

3. Post Reminders

Whatever system annoys, reminds, or motivates you best, employ it. Set notifications on your smart phone. Post sticky notes on the wheel of your car. Leave reminders where you’ll see or hear them. Have a family member call you. Nag, nag, nag.

4. Set Out Your Workout Clothes

Get your gear into gear. If your gym bag is packed and set where you have to trip over it to get out the door, you are more likely to make it to the club. Or keep an outfit in the car. Perhaps lay out your workout clothes so you are ready to put them on first thing in the morning. Personally I find a new outfit really motivating. Nothing like wanting to break in a new top to get me to group fitness class!

5. Tell a Friend

We break promises to ourselves all the time. Those are usually called New Year’s Resolutions. All year. But will you break a promise to a friend? Even if your friend is not going to meet you at the club, she has now heard your promise and can help hold you accountable. Call, email, text – whatever it takes, commit to another person.

6. Reward Yourself

Positive reinforcement is a powerful force all right, so harness that. Made it to the gym for half a class? Buy yourself that new pair of leggings. Worked out three days in a week? Bust out the bottle of bubbly you’ve been saving for a special occasion. Whatever makes you happy, use that as a reward. Acknowledge your successes. For example, if you enjoy reading blogs in the morning, tell yourself that you will read just one (ours!) before exercising, but will relish and revel in reading 3 more as soon as you get back from the Y.

7what exercisers know image. Learn How Your Mind Works to Form Good Habits

Read our other posts on the subject to clarify the values, motives, and internal rewards that drive you to exercise.

What Do Exercisers Know that Non-Exercisers Don’t

Replace Health Cares with Healthy Habits

4 Stages to Healthier Habits

Nothing like a Master’s Degree in Counseling for Alexandra to share great suggestions on forming good habits! Establishing a successful routine is under your control when you are armed with good info. And these links will take you to good info. The tips above will take you to the gym! More literally, you and your car will take you there.  Vroom, vroom. Off you go!

TransformAging webinarPS Since we’re talking about setting your calendar, mark yours now for June 3-4. Attend our free webinar series, TransformAging. To get details and transform to a more active you, subscribe now if you are not a current subscriber.

By Kymberly Williams-Evans, MA

 

5

Ready for Some TransformAging?

TransformAging webinar seriesIf all goes well, you will age. How you grow older is largely under your control and  a result of choices you make. Are you ready to transform yourself to a more fit, energetic, beautiful you?

Then mark your calendar now for the afternoon and evening of June 3-4 when we host our first webinar, TransformAging.  You will have free access to top fitness professionals who specialize in the movement needs of midlife women.

Are you wanting to start a movement program but get overwhelmed? Fallen off the workout wagon and having trouble hitching yourself back up? Thought back to the exercises you used to do and though “hayul no, that sounds too painful and intense now that I am in my second half of life”?  Yet you still want to enjoy all that life has to offer, in a comfortable, sensible way?

Then TransformAging is the webinar for you!

Web and maze

Enter our web! Be A-Mazed!

Billy Preston might sing in your eager ear that,

“Nothin’ from nothin’ leaves nothin’

You gotta have somethin’ if you wanna be with me, that’s right, ha yea

Gotta have somethin’ if you wanna be with me

You gotta bring me somethin’ girl, if you wanna be with me.”

Our expert panel will bring strategies, pro tips, and shortcuts to your awesomesauceness ; you bring your attention and questions. You pay nothin’ but you get somethin’! Something super special, such as:

  • Actual results.
  • Movement programs and exercises that are specifically designed for women who have stared down youthful 6-pack abs and said “pffft, give me an 8 pack without a menopot and I’ll be happy.”
  • Old Fashioned Whoop AssGuidance to show your partners, grown kids, hormones who’s boss.
  • Secret strategies for stuff that starts with “S.” ……….   Such as supplementation and skin care. What did you think I meant?

Session titles for the webinar series include:

(Go ahead and click on each person’s link. You’ll be impressed by these experts!)

  1. (Re)Starting Fitness After 50 with Yours Truly, K and A
  2. Never Grow Old!  Functional Exercise Strategies for Making the NEXT 50 years BETTER than the first! Brought to you by THE top Functional Movement Specialists, Dan Ritchie, PhD and his co-hort, Cody Sipe, PhD
  3. Midlife Weight Gain, Hormones, and Menopot: Strategies for Staying Slim Without Losing Your Sanity with Tamara Grand, PhD, whose interview on this subject ranked FIRST with our former Voice America radio show.
  4. Resistance Training: Your After 50 Easy Weight Management Program brought to you by the highly qualified, quite funny, action-oriented, fitness pro, Debra Atkinson
  5. Supplementation and Skincare to Transform Aging Inside & Out: What’s Really Needed? From north of the US borders comes Mo Hagan, an award-winning, internationally known presenter whose passion is elevating baby boomer women.
  6. Age Be Damned brought to you by Colin Milner, CEO and founder of the International Council on Active Aging (ICAA), who squeezed us in between globetrotting speaking engagements and whose stats and humor you will enjoy.
Mom swinging in Nepal

If our mom can swing into action, so can you!

Need we say more? Probably, but you have enough now to raise your heart rate and to keep your June 3-4 evenings open. You’ll get notification soon on how to register (remember we used that magic word “free”). That is to say that if you already are a subscriber you’ll get registration details from us very soon. Very soon, grasshoppers!  If you are not yet a subscriber, then subscribe! Good golly, you’ll get great fitness solutions targeted to your baby boomer needs plus the insider track to achieve greater midlife goodness!

Share this post if you have friends seeking some TransformAging! Have them join you online June 3-4 for this special webinar series.

By Kymberly Williams-Evans, MA

15

Celebrate Good Times, Good Mom

Alexandra Williams, MA

Most of the time, it’s fun to be a mom. And most of the time, it’s fun to be a blogger. As a mom and a blogger (but not a mom blogger, whatever that elusive phrase means), I feel especially lucky today because ProFlowers sent both of us flower bouquets, plus let us send bouquets to our mom and sister.

Tulips from ProFlowers

Tulips for Two Twins

When my boys were small, I was fairly ambivalent about Mother’s Day, as the concept of a single day to show love to mom had little meaning for them. I was lucky enough to hear “I wuv you mommy,” and have little hands take mine every day of the year. Now that they’re both adults, I like having a day that gives them a chance to express their love. I know they love me every day, yet having one specific day of celebration really does free them up to show and say it. Plus, I like pawning off the dinner chores on them.

Some of the notes my boys have given me for Mother’s Day are worth sharing, if only to make you laugh or reminisce about some of the ones you’ve received if you’re a mom.

“You’re not half bad”
“Thank you for putting up with me”
“Thank you for letting me get a dog”
“Thank you for making my life how it is”
“I hope you stop singing (not gonna happen) and keep cooking (gonna happen)”
“I thought about getting you an XBox 360 – *innocent smile*”
“Thank you for looking out for my health”
“Happy Mother’s Day, ya weirdo”

A broom is not a good gift

THIS is NO as a Mother’s Day Gift for Kymberly

Kym holding her ProFlowers

THIS is a YES as a Mother’s Day Gift for Kymberly

All are equally endearing; all bring a smile to me. From the flowers they pulled from my garden when they were small, to the bouquets they buy me now; from the notes they have written and the burnt toast they’ve provided, Mother’s Day to me means celebrating Love. However it’s manifested, whatever punches in the arm I receive (yup, that’s happened on Mother’s Day too), I care less about being honored, and more about being loved.

 

Our Happy Mom

Our Happy Mom

Baby sis, Megan with Pro Flowers

What’s more beautiful – our sister or the Pro Flowers?

We sent our mom the Perfectly Pink Garden because she’s perfect and has always loved flowers.

We sent our sister the White Flowering Market Garden because she’s a blooming idiot, er, beautiful flower.

And we chose tulips for ourselves. Tulips have been my favorite flower for as long as I can remember. Or maybe we chose tulips because they (sort of) have the word “two” in them, and we are two twins (as opposed to three twins <—– that’s a trick).

Here’s to many more years of being told I’m not half bad…. you know, for a weirdo.

Alexandra holding ProFlower Tulips

How lucky that my shirt and lipstick match my tulips

P.S. You do know what song our post title is from, right? It’s a Boomer kind of question. Also, what notes have you received that made you smile or touched your heart?

9

Intro to Planks

Alexandra Williams, MA and Kymberly Williams-Evans, MA

Often, people are reluctant to attempt a plank because they’ve heard that you have to hold a long-lever plank for 5 minutes in order to be “cool.” Not true. Planks are accessible to nearly everyone, as many versions exist.

Perfect Form Plank - Oh Yeah!

Perfect Form Plank – Oh Yeah!

If you’re considering adding a plank to your fitness regimen, this video shows four different modifications, and instructions for good form.

Proper Technique:

  • Planks are more effective if you rest on your elbows, not your hands
  • Elbows directly below the shoulders
  • Hands loose and relaxed; a correlation exists between clenched fists and breath-holding
  • It’s better for your lower back to have your hips slightly piked rather than dropped, though a straight line is your goal
  • Pretend you are wearing a belt, and tighten all places where it would touch

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.

While we’re on the subject of good form, this is the second of two videos that Depend Silhouette Active Fit shot with me as one of the models.

For the video where I do some jumps (using the core strength I earned doing lots of plank intervals), read our recent post: Cross Your Legs; Don’t Sneeze: The Boomer’s Exercise Dilemma.

While we’re at it, you may also want to enter for a chance to win one of three sets of KettlePOP non-GMO, organic kettlecorn and sea salt popcorn.
a Rafflecopter giveaway

8

Cross Your Legs: Don’t Sneeze: The Boomer’s Exercise Dilemma

Alexandra Williams, MA

I’ve been teaching fitness since the early 1980s, when exercise was all about high impact. What did I care? I was young and fit and more to the point, I hadn’t given birth, so all those jumping jacks were easy.

Depend photo shootThen I had the audacity to give birth in the mid-90s to two big-headed babies. I could Kegel all day and Kegel all night, but I just wasn’t the same. Have you ever tried to do jumping jacks while simultaneously crossing your legs? Doesn’t work, no no no.

In the late 90s I was teaching a strength training class (no jumping involved at all), and a student came up to me during a break in the workout to very delicately ask me if I was aware that I might want to “er, run to the ladies’ room, as I was, um, sweating on my backside.” I think she was more embarrassed than I, but it made me realize that Kegels and wishful thinking weren’t enough to keep me dry throughout class.

Fast forward to 2015 after years of wearing liners and pads during my more intense workouts. I teach at a university, so my students are young and love intense workouts. Okay, “love” is maybe too strong a term, but never mind that now. I want to focus on the students, without having to worry if I jump or sneeze or cough. Sure, I’d be embarrassed if my students thought I had peed my pants, but more importantly, they’d be uncomfortable if they were worrying for me. Little do they know how hard it is to embarrass me. Part of my job is to make the workout focused on them, not me.

Running in Depend ActiveFit BriefsEnter the brand-new Depend Silhouette Active Fit moderate absorbency lower-rise briefs, which you can find at Walmart. Reaction #1 – ack, aren’t these for my parents? Reaction #2 – maybe I’ve turned into my parents. Reaction #3 – times have changed; I’ll check these out.

My findings:

  • Very smooth, not bulky, which means I can wear them under my fitness capris and not look like my butt got attacked by Wisconsin cheese curds.
  • Moderate (not heavy) absorbency, which is what I need. No major issues, just a need for some back-up to keep my backside dry. hahahahah. That’s my best Power Pee joke.
  • They feel and look just like briefs, not geezer gear.

This is the point in the story where you are encouraged to say, “Prove it” to me. So I shall by directing you to the video below. I am wearing the Depend Silhouette Active Fit briefs in the video. Check out my butt. Go ahead. For scientific purposes.

Notice the high quality of the photos and video, and how I look so fabutastic?! That’s because I was a model for a day. You’ll see the print ads in magazines such as Women’s Day, and the video at Walmart. I’m a SuperStahhhhh.

I am participating in a VIN campaign for Depend. I am receiving a fee for posting; however, the opinions expressed in this post are my own. I am in no way affiliated with Depend and do not earn a commission or percent of sales. Of course, I dare you to try some of the jumps I did in the video. No commission to me for that, but it would make me smile.

8

Can’t Run or Jump? Paddle and Drink Up!

Can’t Run or Jump? Paddle and Drink Up!

Outrigger canoe on sandHave you had to make a bunch of adjustments in order to stay active in midlife? Or cut things out that you used to enjoy because they hurt too much or put too much wear and tear on your baby boomer body? I sure have. From joint issues to knee surgery to menopot weight gain, the last few years have created physical changes that threaten to limit and redefine me.

This year has been a particularly challenging and painful one as I have not been able to teach my beloved step classes for four months now. Since tearing menisci in my right knee just after Christmas, I have been rehabbing and unable to return to activities I’ve loved for decades. Soccer and running had to go after my first knee surgery (the left knee) back in the day. And as I age, it’s been so long to impact workouts; sayonara snowboarding; say good-bye to ……..  screeeccchhhh. Enough of the “loss” talk. The point of this post is to share with you two key points:

  1. Some physical issues cannot be turned around despite training, positive mental attitude, good biomechanics, anti-inflammatory foods, and great products. Denying knee and foot pain does not make joint problems such as osteoarthritis go away. (I tried this approach for way too long).
  2. When one activity no longer works, other options do exist. I am determined to be as active in my 50s and 60s as I was in my younger, jump around days — just differently. But getting to that phase of “different” was not easy or obvious.

My life has always included some combination of competitive sports, dance, or teaching group fitness classes. As my sister has written and claimed, we need to rechannel our focus on what we can do, as we move on from what we can’t.  To figure out what I could do to replace step, high intensity cardio workouts, kickboxing, mountain climbing, and power walking, I had to reframe the criteria.

Novice Women Padding

Photo courtesy of Dan Seibert. The views from Seat 4 are breathtaking!

Instead of “if I take out the power moves, turns, and plyometric jumps, will I be able to get through this step class?,” I had to ask myself “what do the exercise modes I love(d) had in common:

  • usually with others  (team stuff and group classes are for me! Basically I like people, unless you jack with me, then look out!)
  • medium to high intensity (I want to sweat during, after, and maybe even before I work out just thinking about the movement ahead)
  • a competitive or performance aspect (explains why yoga and I never really meshed)
  • medium to high energy (while I happily strength train, I prefer cardio and heavy breathing)
  • follow a beat or rhythm
  • have an intellectual component or learning aspect

Then I added what I DON’T want or the criteria of omission:

  • does not hurt my knees
  • does not hurt my feet
  • ok, ok, let’s just say “does not hurt”  — although muscle soreness is totally acceptable

Factor in that I live in a coastal city with warm weather, stunning vistas, and a seductive harbor and I finally found the PERFECT solution: Did you guess it? Outrigger paddling. Shout out big time to the Santa Barbara Outrigger Canoe Club and my novice women teammies! Hut ho!

Paddling in at Sunset

Photo courtesy of Dan Seibert. Ending on a beautiful note!

Since I don’t like being cold and wet (seriously, who does?) I had not been considering going into our ocean waters.  Brrr. Fortunately one of the women who took my step classes talked me into giving the sport a try. Love at first sight is true. One dip of my paddle and I knew I could get past grieving for what I could no longer do. And we don’t get that wet unless we “huli,” which is fancy talk for capsizing. Haven’t done that yet!

I love everything about outrigger paddling. It’s a team sport;  The technique is precise with a steep learning curve, so I have to work hard and focus each and every minute; Our coaches are very positive with high standards; Paddling uses a ton of the major muscles, but not the knee joints; Our goal is to win races; And who can’t enjoy seeing seals, dolphins, pelicans, sunrises, sunsets, and the Channel Islands when working out?

Learning a new sport is good for my body and brain in so many ways. But the bottom line is I found a replacement activity I radically enjoy. I count the minutes until practice time. I visualize improving my paddle stroke. I get a kick out of my teammates, who range from their 20s to 60s. And when I exit the canoe and get out of the water after practice, I am exhausted. But not in pain. I am happy. Just happy.

Coconut Almond MIlk and Paddling

Combine one delish drink, one new water sport, and my fave car cup and you get: Happy!

Almond Breeze Coconut Almond Milk Unsweetened“This post is sponsored by Almond Breeze Almondmilk.” You might wonder what Unsweetened Almond Breeze CoconutMilk and outrigger paddling have in common. Well, they do both make me happy. More practically, my go-to drink as I drive down our mountain to the ocean is a Chai Tea/ Almond Milk iced drink combo. I pack a water bottle in the canoe. But that pre-workout Blue Diamond almond coconut milk – chai tea – ice cube indulgence sits right in my car’s cup holder motivating me as I jam-a-lam to practice. Sweet, but not cloying; cool, though not cold; fulfilling while healthy. Hey, kind of like me! Ah aha haha aha Actually, it’s also describing my new, midlife love–outrigger paddling. Drinking in this new water sport and my liquid concoction are new, good habits that were easy to make!

Kymberly Williams-Evans, MA

 

 

4

How to Handle Weight Gain When You Suffer Loss

How to Handle Weight Gain When You Suffer Loss

White flowerWhite flowerWhite flowerDear Alexandra and Kymberly: I just lost my husband, Julian to cancer. Due to all the hospital appointments, my eating habits also got lost! I have put on a lot of weight, but feel so tired and lethargic I can’t get into the mood to do exercise. I have damage to my neck, knees, and lower back (due to a fall) plus my midriff and waist have become “large” and I have lost my waistline. At 69 years young this is depressing me. I am also worried about a “ledge” at the bottom of my tummy and scared it will be “resting” on the top of my legs when I sit down!!!

As well, I look after my 96 year young Mum, who has no balance anymore due to cancer and other problems. So she is only able very slowly to get from one room to another downstairs. I get to bed about 1:30am once my Mum’s medication kicks in and she falls asleep. She usually wakes me about 7am to go to the toilet, then goes back to bed until 10:00. (She is in a hospital bed in my living room so isn’t able to get up by herself). I have been looking after my Mum for 3 years and my husband for the last 2 and half, so have had little sleep etc. which may be the reason I feel tired. Since Julian died, I am still running around for Mum, but not doing the right things to lose the “middle” weight.

I need all the help I can get!! I appreciate other people’s input so have included my name. Kindest regards, Patricia of Cambridgeshire, United Kingdom

Dear Patricia: Wow! Talk about the perfect storm for changes to your body, mood, and energy levels! We’re amazed and honored you have time to write to us for advice. Fortunately, we have some practical suggestions that may help you and other widows, post menopausal women, and caregivers gain energy and lose weight. (Check out what we told caregivers who wrote to us with similar concerns: A Workout Plan to Lose Weight When You Are a Caregiver)Exercisers vs non-Exerciserspicmonkey_image Exercisers vs non-Exercisers

First, Deal with Your Diet

  1. Get back to your (implied) healthier eating habits asap. To reduce pounds you have to focus more on calories in (food and drink) than out (exercise and movement). (Yes, we know the UK measures in pounds, just like we crazy North Americans across the pond). While exercise will help keep any lost pounds off, diet is what will jump start your weight loss in the first place.
  2. Try to eat at home as much as possible using ingredients instead of processed food that comes in packages.
  3. Start your day with breakfast, maybe right after you help your mom back to bed. Not knowing more about your eating habits makes it tough to give specific advice, but the above changes will start to whittle that waistline towards the worry-free zone.

Starlights at RanchStarlights at RanchStarlights at RanchStarlights at RanchStarlights at RanchSecond, Sleep More

  1. Find time to get more sleep. Whether you nap or adjust your nighttime sleeping schedule, you need to snooze between 7-8 hours per night in order to avoid more weight gain and to help drop what you’ve already put on. Doesn’t that seem counterintuitive AND too good to be true? In general, people who get fewer than 6 hours’ daily sleep tend to eat more as they are awake more. And hormones that regulate appetite are thrown into disarray with the sleep-deprived. Take a look at our post, 3 Stealth Saboteurs of Your Weight Loss to help you prioritize guilt-free naps or going back to bed briefly after breakfast. (That’s a lot of Bs in a row, right?)Meditating woman - artwork
  2. According to research from the University of Michigan, an extra hour of sleep each night can help you drop 14 pounds per year. Reading our past posts on the subject of sleep and stress (such as Do This if You Want to Get Fit, Lose Weight, Live Longer, and Destress) should not put you to sleep, however.
  3. If you cannot nap or extend your nighttime restoration hours, engage in short, daily bouts of mindfulness, meditation, or guided visualization. If you enter “Meditation” in our search bar you will find several posts on ways and whys to get started.

Third, Move to Manage Your Middle

  1. Doing a side plank on the Ranch bridgeFinally we get to our favorite part–Movement!! When you are sitting with your Mom/Mum, don’t sit! Stand, walk in place, go down the stairs then back up then back down then back up whenever you check on her. This last suggestion will take only an extra few minutes, especially if you add some speed to this action. Then you will also get some High Intensity Interval Training benefits (mentioned in Best Workouts to Burn Fat for Women Over 50).
  2. 20140825_134356Doing a side plank on the Ranch bridgeDoing a side plank on the Ranch bridgeKnowing how hard it is to get moving when tired, can you work in some strength training exercise early in the day? Early morning exercisers tend to be more consistent and successful with reaching their goals. Maybe some mornings you snatch a few more minutes of sleep after helping your mom go the bathroom; other mornings you do some lunges, push-ups, squats, and side- or knee-planks (easier on your back) before the day zaps your energy. Once you start moving more you will actually find your energy levels going up.
  3. If you watch tv with your mom, use the commercials as time to move. Walk in place; press yourself from from your chair, standing then sitting a few times; lie down and whip out a few ab exercises. If you know you are committing to just a few minutes during the ads you may be more able to find the energy to get restarted.
  4. When you are feeling particularly fatigued, ask yourself what the LEAST activity you could muster up is. Even a little bit of movement will propel you towards success. And a little success begets a little more success.
  5. As well, take a look at past posts of ours that offer solutions to the fat attracting combo of stress, eating habits gone awry, loss, insufficient sleep, and minimal movement.

If you have a weensy bit more time and energy, then click over go to our YouTube Channel where you can find exercises just right for your goals and capabilities.

Let us know how you fare and feel free to comment below, especially once others share their tips and support. We offer our condolences on your husband’s death.

TransformAging posterANNOUNCEMENTS: For more on restarting your fitness program, keep your eyes, ears, and mind open for our upcoming webinar, TransformAging. Coming in late May, handpicked experts in midlife wellness for women will offer practical solutions and the most relevant answers to popular questions on how to age better than any prior generation! Hosted by us at no cost to you!

Doing a side plank on the Ranch bridgeTransformAging 1

Webinar attendees will also be the first to get the details on our first ever, brand new, fit-tastic workout program specifically designed for women over 50 who want to (re)start active lives.

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What Do Exercisers Know That Non-Exercisers Don’t?

Kymberly Williams-Evans, MA

7 Secrets Exercisers Use to Motivate Themselves

Kymberly at Ranch in treeNashville bowling- AlexandraYou SAY you want to be more fit and active. You really MEAN to work out more. But somehow the days, weeks, months, dare we say “years” slip by and there you are — still intending to finally be more active but not actually doing much about it. Forget guilt, self-beratement, and worrying about having excuses that last longer than your most recent resolution.

What it is that regular exercisers have figured out that keeps them on track? More to the point, what can you learn from those ratfinks enlightened, fortunate individuals that will get you up and moving?

  1. Regular, committed exercisers have figured out the “why” behind their activity and linked it to their values. They don’t work out just to work out; they have a bigger purpose or goal driving them.
  2. Fit people have made movement a habit so they no longer need to exert extreme willpower in order to stay “on track.”
  3. Many (though certainly not all) movers and shakers do activities they enjoy.
  4. Exercisers know how they will feel after their activity and are able to remind themselves of the joy and satisfaction they’ll feel post workout.Alexandra on trail
  5. Active agers have found ways to account for excuses, such as not having enough time, being uncomfortable, or feeling too tired. Their movement experience confirms that they’ll have more energy, feel less fatigued, feel happier in their bodies, and prioritize workout time BECAUSE they exercise.
  6. Lifelong exercisers have tuned in and turned on to —— and this is a biggie! —— the benefits exercise brings beyond visual results. Sure, they also want to look great. But they get hooked on the internal, non-visible rewards of an active life. Because those benefits are so pervasive, exercisers are consistently being rewarded even when not in front of a mirror or on a scale.
  7. Active people surround themselves with others who are active. They seek out people who share their commitment to movement, even if it means tuning out inactive family members, coworkers, and “friends” who might sabotage their efforts.

(Like the chart I made? Please feel free to pin the heck out of it.)

what exercisers know image

Bonus Story and Quick Quiz Question about taking a magic fitness pill:

If you could take a magic pill (yes, one that tastes good, has no side effect, costs nothing, and is small) that instantly gave you the body measurements you want for the rest of your life, would you swallow it if it meant never being able to exercise again?

Behold the mighty Nashville statueEnter your comments below. Then read how this breaks down for others.

Non-exercisers grab for the gusto with a hearty “heck yeah, I’d swig that pill down! And what do you mean when you say ‘able to exercise?’ Don’t you mean ‘HAVE to exercise’?”

Exercisers break into two camps: most say “hmmm, tough choice, but ultimately I’d pass as the other benefits of exercise outweigh simply looking good. No magic pill for me, gracias”

The second camp of exercisers tries to negotiate: “any chance I could take that magic pill AND still work out regularly? Then I’d get the best of all options.”

Did you see that coming? Speaking of which, if you want to keep our active aging answers coming, be sure to subscribe. Now is a good time. Do it. Do it.

14

Small Steps Lead to Big Changes

Alexandra Williams, MA

By now, you probably know our mantra of “Small Steps lead to Big Changes” if you’ve read our past posts or attended any of our conference presentations. This phrase applies to more than exercise, of course. Any part of your life that you want to change can probably adhere to this principle of incremental steps.

Painted logs under a cloudy skyWe talked about the cognitive benefits of change in Train Your Brain. We even discussed how to make a chart for getting from A to Z, or 0 to 10, or from here to there (okay, Seuss lovers, what book is that from?) – however you want to put it.

Today I am going to talk about how small steps led me to possibly making more money. Yup, financial benefits come from change. *rubs checkbook between fingers*

I love exercise, as it does so much for me. But (contrary to what some people believe) exercise isn’t my whole life. Though I’ve never considered myself creative, I do like to bake, write and travel. But never have I been able to take a good picture. The whole concept of photography totally overwhelmed me, just as I’m sure it’s overwhelming for some of you to consider adding movement to your life.

paraglider at the beachBut I went from barely understanding my iPhone camera to becoming a pro photographer, as of today. All by incremental steps and with encouragement. Essentially, I asked for a camera for my birthday, signed up for classes at the community college, did the homework, practiced and practiced, asked for and took advice to improve, then submitted my photos to a stockhouse that licenses out the rights for usage, and today I got accepted. I may never sell a single photo (I will work at it, though), but I have become competent, and confident that I can and will improve and succeed. The steps I took to learn photography aren’t of interest; my mental process is what might resonate with you.

See if you’ve ever had similar thoughts, substituting movement for photography.

“I want to become a photographer, but I have no idea where to start”
“I’ll ask for a camera for my birthday because then I’ll HAVE to do something”
“Okay, now that I have a camera, I at least should read the manual”
”Hm, this is intimidating, and I want to do it right, without wrecking my camera”
“I signed up for a class, so that I can learn to do it right, AND because now I’ll have to go since I paid”
“Aargh, this is so confusing. I just KNOW that everyone here knows more than I do”
“Wow, the teacher noticed how hard I’m working. That’s cool”
“Another student in class asked me for help today. Haha. She must think I know something”
“Now that I’ve taken my camera with me nearly every day, and taken thousands of pictures, I’m starting to understand a bit more”
“The teacher encouraged me (okay, and everyone else) to submit my photos to a stockhouse that licenses photos for MONEY. I just might try. The worst is that they’ll say no”
“I submitted my photos, and they were all accepted on the very first try. I can stop feeling like a poseur. Poseurs don’t get accepted to a professional stockhouse”
“I feel really happy with myself. I had a goal and I did it. Time for a new goal – learn nighttime photography”

Mussel on the sandDoes this process sound familiar? Even me, with all my confidence, had so many doubts. But I wanted to be successful badly enough to keep at it and risk being… what? The same as I was? Worse? The only way to be worse was if I had berated myself for not trying. It’s not like I would have become a worse photographer after trying. I might have just had no talent for it. But I would have still been successful because I tried instead of dithering (I just like to say “dithering.” Probably from an overdose of BBC shows).

Sunset reflected off a rockThese four photos are the ones I submitted as my test for approval at Alamy Photo Stockhouse. The pictures have things I could have done better, and things I did well. The main thing is that I did them. Me, a non-photographer. Nope, me, a professional photographer.

Go out there and take steps toward your goals. The feeling when you do is really tremendous. It feels so good to be happy. Even if I never make more than enough money for a cup of vanilla chai, I still get to call myself a pro. So worth every crappy photo I took (and will continue to take) on my journey.

By the way, if you’re in the U.S. you might like to enter our giveaway for Cold-EEZE natural cold remedies. They have six different types, and you might win one of the 5 sets they’re offering.
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