Archive

Category Archives for "Exercise"
4

Water: Chilled, Stirred or Straight from the Pool Post-Exercise?

Kymberly's water bottleQ: I know that drinking water is very important before, during, and after exercising.  Does it make a difference if the water is cold or room temperature?

Noel, St. Joseph, MO

Alexandra: Who cares? Water is boring. The only people who should be drinking water are kids in highly chlorinated pools – big gulps – just to make their parents crazy. —beep beep beep important interruption—– I myself drink water. But after 20-some years of teaching exercise, I have not found that the temperature perks up the flavor any, now does it? But since I am a consummate professional (I think that means I am a French clear soup), I definitely recommend water. It’s so much cheaper than flavored water. Fewer calories too. And you pee or sweat it out anyway, so why invest your hard-earned money and “individual plastic bottle” guilt? Me, I care more about the non-plastic, recyclable water bottle that your water comes in than the temp.

Kymberly: Yes, drinking water is super deluxe important for all people, especially active ones. Read our post on water’s benefits and how it acts to help keep you youthful. No, the temp does not matter, unless it matters to you. My work here is done. Oh, except to say that it’s also good to avoid sugary water drinks whether hot, cold, or in between.

Alexandra: If you are working out hard enough to want water, you won’t care about the water temperature anyway. You’ll be happy to grab whatever is closest and easiest. Am I right or what? However, do you prefer cold water? If so, then you will drink more, get rehydrated sooner and be an all-around healthier, good, popular person.

Okay, technically speaking, cold water is absorbed by the body faster than room temp water, according to some research. However in a 2007 position statement by the American College of Sports Medicine (ACSM) on water temperature, ACSM mostly just wants you to drink enough water to stay hydrated and avoid renal failure, dehydration, mental & cognitive performance decreases, exercise-induced hyponatremia, rhabdomyolysis or other grave illnesses, such as death. I only said all that stuff to distract you and make you think I read the research, but all I managed to do was scare myself. Gotta go. A jug of cold water is calling me, followed by a jug of room temp water. Maybe then I’ll be able to pronounce “rabbit – my – old – sis” or whatever that last illness is.

Dear waterlogged and dehydrated readers alike: Do you like water? Do you have a preferred temperature? Can you pronounce “rhabdomyolysis”?

ACTION: Subscribe to our site but only if you want your fitness questions answered by longtime pros.
Kymberly Williams-Evans, MA and Alexandra Williams, MA

Save

Save

Save

Save

Save

Save

Save

Save

Save

Save

Save

Save

Save

2

From 1 to 10 for your 6 pack

Kymberly Williams-Evans,MA and Alexandra Williams, MA

Dear Fun and Fit: Hey Wondertwins!

More a diet question than a fitness question, but here goes: I work out fairly strenuously and notice definite strength benefits from it. However, my diet is awful and I am simply not making a dent in the gut. For the life of me, I can’t say no to the splurges on sweets and other carbohydrates, and I find preparing an army of chicken breasts for my various meals and maintaining greens that will wilt after a few days to be a real pain. Any tips on how I can shake my frame of mind that has me living off of fast and/or processed food and instead be happy eating my grilled meat and greens? Thanks! Keep up the great work 🙂

John from somewhere in the US

K: Hello John and thank you for submitting your question to Fun and Fit. We look forward to answering it , but be prepared that we may take our sweet ole time. Genius cannot be rushed.  Meantime, keep reading and moving! Sincerely, The Wondertwins (we liked this moniker, so have to use it, of course)!

John: The wait’s no problem. The weight is 😉 ooooh delicious puns. Can’t wait to see you two make it big!

K: Excuse me, did you say “delicious puns” or “delicious buns?” We get so confused once baked goods enter the equation. But let’s talk now about your wilted greens and withering will power. Dear boy, you are really talking about priorities and trade offs. While we are not nutrition experts, we know a self-sabotage when we see one. Why set up the choice as either fast food or ascetic eating? We are not proponents of forcing yourself to eat food you don’t like just because you think you should. Instead we believe in forcing people to do our exercise bidding. And finding foods you enjoy that are not on one end of the spectrum or another.

A: According to my favorite medical expert, Dr. Me, I believe you are suffering from a common disease known as “Budweiser Tumor.” Why go from 1 (stuff like that KFC double down fried chicken with bacon, 3 trillion calories and enough sodium to refloat the Dead Sea) to 10 (wilty greens)? Can’t you go from 1 to 2, then move up to 3 after a while….and so on until you reach nutrition improvement? First step, switch out one thing you can live without (processed food product #1) for something that is healthier and that you like (non-processed delicious thing such as a fruit smoothie). Until you get away from your bad-boy fitness attitude of “either – or” you will be stuck correlating healthy with “icky, nasty, wilty, lots of prep,” and fast food with “I’m in charge and no-one can make me not enjoy this lump of lard with seasoning.” Notice how you’ve put “grilled chicken breasts” right there with the military allusion, and splurges on sweets with “I can’t say no.” One is rigid; one is all loosey-goosey. And, yes, I do have a counseling degree, so I can say that “loosey-goosey” is a real diagnosis! You can say “no” – you just don’t want to. I suspect you are very popular on dates. BTW, I have no tips on making you happy. You already worship us so I am mystified as to what else you might need.

K: What you may need is simply to clarify what you really want most: sweets and splurges or abs that have more definition(s) than wikipedia. The other tip is for you to set a goal to find healthy foods you LIKE. Your words “real pain” and “happy” do not usually mix well at a party. Ditch the foods you hate but think you should eat for the nutritious foods you like that also taste scrumptious. Those foods are out there. I found them over at Alexandra’s house. And I ate them before she got home. result = happy.

Readers: What do you tell yourself when faced with a tempting non-nutritional food that will undo all your workout efforts?

2

Exercise No Child’s Play for Busy Parent

Listen to the audio version!
Kymberly Williams-Evans, MA and Alexandra Williams, MA

Dear Fun and Fit: Kymberly and Alexandra:

Q: I need to get in shape, lose 20 lbs, and look even BETTER than I already do. 🙂  I have two young children, a 5-year-old boy and 1-year-old girl. I want to include them, but quite honestly, playing/exercising at their speed does not provide enough cardio.  I have always been an avid, competitive soccer player, but last May I tore my meniscus and had to quit my league. The surgery was successful, but I still don’t have my confidence back and I don’t want to be tentative and get injured again… Between work, family, music and other pressures of life, I just can’t seem to find the time or energy. I know that once I start some type of program, the floodgates will open and it will be much easier. Recommendations?

Brian of Burbank. CA

Dear Brian:

A: Here’s how to jump start your efforts. Ditch the wife and kids right after breakfast on Saturday, play pick-up soccer all day (forget the competitive league stuff unless you’re the coach, in which case your exercise will be pacing the sidelines and yelling friendly, encouraging comments) then return home after a brewski with the team. In case your wife notices that this plan is all “jumpy starty” in your favor – hers, not so much – go to Plan B….

Plan B: you look in the mirror and notice that “looking better than you already do” will never happen. Didn’t you notice – You have kids…for many years to come. You will never look hot, young, or refreshed again. Wait, I have kids and I look way better than ever. Use my trick – sunglasses (like these cute back-to-school choices from our affiliate Warby Parker) and lipstick. Or…make a date with the wife for a nice walk several times a week. Do you have someone who will watch the kids for a half hour or so? Paying a sitter is waaaaay cheaper than a gym membership. And you will get some “us” time away from the kidlets. If you can’t do that, can you at least walk during lunch? I know, I know, you work through lunch half the time, right? But what about the other half? Hello Floodgates.

K: Geez, Alexandra is so depressing. Brian, you can look better than you do now because I am assuming you are giving off the tired, lethargic, and stressed look this year. Youthful hotness lies ahead! You mention having tried to use play time with your wee ones as exercise time so let’s focus on transforming that time, rather than trying to carve out minutes elsewhere. Would your daughter enjoy racing in a stroller while you sing and talk to her? If you can leave your older child with your wife for half an hour (giving her a break from double duty), and strap in the baby for a joy ride, then she is going at your pace, which had better be a jaunty one! If your current stroller cannot accommodate speed racing, then either get a baby jogger oooorrrrr get a sturdy baby backpack and take her for a power walk. I can guarantee you will get the intensity and heart rate you are looking for if you step lively with a 20 pound wiggly weight on your back. Then when you get back in the door after this sweat-inducing 30-minute cardio workout, get your son to sit on your upper back while you knock out push-ups until fatigue. If fatigue sets in at the first push-up then switch out the big boy for the little girl and get your pump on!

A: I could recommend waking an hour earlier for a walk or run, but that doesn’t sound fun AT ALL. Save all your work phone calls till lunch and answer them while you walk. Then you will mentally feel like you aren’t “skipping out” on your work duties. Schedule your walk or run into your calendar so it seems like it’s important. If it’s in the calendar, it will happen! Good luck. Or park your car a mile from work. Just the walk to and from the office counts as exercise.

K: My last suggestion: join a gym that offers day care while you AND your wife work out. Benies galore such as time to work out as intensely as you want; a chance to do something healthy with your wife; and a time for both of you to turn the little ones over to pro care and focus on you, you, you. And just for the record, those sunglasses Alexandra is looking out of are obviously rose-tinted shades. Advice to twinnie: get up that hour earlier you so nicely recommended and add more lipstick… and maybe a low brimmed hat… and soft focus lighting.

A: I got your soft focus right here.




 

16

Perky, not Saggy: Push-Ups or Push Up Bra?

Dear Fun and Fit–K and A: If I lose weight (probably 20 – 30 lbs is required), will my boobs be flat bags of skin clinging to my ribcage? I would rather be plump with nice skin tone than skinny with saggy skin! I live in Kuwait where exercising outdoors is practically impossible and I struggle to use my indoor treadmill, WII Fit and elliptical exerciser on a regular basis. It’s boring.   Stacey, Kuwait

Woman in saggy corset and perky girdle

Push Ups or Push Up Bra? Why Not Both?

Kymberly: Oh, Stacey, I could kiss your plump and nicely toned cheek for giving us a saggy boobs question! Think of all the hits we’ll get when people type in the key word “boobs.” Yes, We will become the porn fitness leaders of the internet world instead of the highly respected pros we thought we once were. Alexandra, you had better handle this one as you are the one with the smaller (secret code for “deflated”) boobs. That’s what you get for losing all that weight yourself, Miss “I am now so trim and everyone thinks I am your younger sister, not twin.”

Alexandra: If your boobs (let’s call them “plumpers”) are saggy and clinging to your ribcage, who cares about your skin? You’ve got bigger problems. And how much of that extra 20-30 pounds can you realistically blame on the saggers? I’d go for 10 pounds. So you only have another 10-20 to go! You are part way to your goal already. Do you like push-ups? Sure, you do. Every woman I’ve ever met loves them (Ahahaaaaaaa). But if you can get some muscle tone going all that sag, you’ll look perky and youthful.

chest press

Chest press with the stars

Try a Chest Press

But what if you don’t like push ups?. Here’s what you do: lie on your back on a mat or bench or even your bed (if it’s an extra-firm mattress). Do you have some weights? You are not off the hook if you don’t. Just grab a few bags of beans or cans of sauce from your cabinet – they can be your weights. I’ll let Kymberly describe your chest press form while I go check the mirror to assess my perky youthful qualities!

Or Go Straight (and Curvy) to Push Ups

Kymberly: Good try foisting the chest press description on me. I want to emphasize the push-up option. Alexandra is so right that the secret to retaining firm frontage while working on weight loss (a separate question addressed in these posts: Best Workouts to Burn Fat for Women Over 50 and Managing Weight as You Age ) is to build up the musculature underneath. Push-ups are free, available everywhere, easy to pack, and the perfect option for lift and anti-sag. As your pec (chest) muscles strengthen underneath the breast tissue, you will have the internal support to get the look and lift you want. Push-ups also strengthen the mid and upper back muscles, which will assist in holding you erect.

Posture Please for Perfect Plumpers

Another KEY component to keeping the girls (also now known as your “plumpers”) up while bringing the weight down is posture. Standing tall, proud, and extended instead of rounded or even slightly hunched is like losing five pounds visually in a nano-second.  If you want to assess your posture, try our quick test and check out the posts we link to in Look Younger and Thinner Instantly with Better Posture.

Kymberly pushupsStart On Your Knees to Keep You on Your Toes

Now when we recommend push-ups, we suggest you start with your hands and knees on the floor and aim for ten push-ups, three to five times a week for a couple of weeks. Get some good suggestions on knee to toe push ups here. From there, strive to whip out (no, not the plumpers, you rascal) fifteen push-ups. Once you are comfortable with fifteen knee push-ups, try five on your hands and toes and ten more on your hands and knees.

pussy cat push-ups aka puss-ups

Doin’ mah puss-ups!

Discover whether your push up form is fab or faulty by clicking our post, Push Ups: Wrong and Right Way

The goal is to work up to about twenty toe push-ups every other day. Give yourself two months or so to get to that goal. Not only will you see a positive difference in your cleavage, but also you will be on your way to weight loss and some pretty nice arms and posture. Locked and loaded!

Alexandra: What? Is that a math problem? If 5 push-ups are travelling toward 10 trains, at what speed will you crash on the carpet? Get a good bra and take a nap. Nah, get to work. Put a nice bowl of water on the floor and take a slurp each time you drop down on the push-ups. Not only will you know you dropped far enough down, but all that liquid will help your skin get ever so plumpy!

Awesome Action: When you are done with your water slurping and math accented push ups, subscribe to our blog. Get your FREEBIE download and active aging answers twice a week but only if you want to look, feel and move more youthfully!

 

1 43 44 45