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2

If Calories and Exercise Don’t Control Your Weight, What Does?

Swig From This Fountain of Truth

As children, we learned about Ponce de León and the mythical Fountain of Youth. But did you know it actually exists? Not in a creepy, Dorian Gray way either. Every town, every home, and every person has access to the fountain; it’s just known under a different name now. The Fountain of Youth’s true name is …

Boomer Woman On Lake

Exercise

Ah, ah, ah, don’t get discouraged by that word. You probably thought “easy” when you read “fountain of youth,” and “hard” when you read “exercise.” But what if the path to exercise was much easier than you thought? What if moving and eating better and more appropriately for our midlife years were as easy as the not-so-helpful habits you currently have?Connie (or Coco) stretching at Rancho la Puerta

Our TransformAging Webinar Summit is ready to go, and you’re invited to join our 8 experts for this 6-video series that will get you slapping your forehead and saying, “Gee, I could’ve had a V8 restarted my fitness years ago if I’d realized it wouldn’t be so overwhelming.”

Tips from TransformAging to Transform You

Look below for a few hot tips in the ol’ town tonight that come from the various TransformAging sessions. You’ll get solutions and antidotes for all the Fit Facts below. But first, a few quiz questions to whet your Fountain of Youthiness thirst and appetite:

  1. At what age does muscle mass peak? The answer may surprise you.
  2. Do you have a “Stay Fat” or “Stay As You Are” strategy that keeps you stuck?
  3. And as the title of this post asks, “if calories and exercise are not controlling your weight, what is?” huh? huh? Gotta attend the webinar to find out. Or google it. Be that way!
  4. What is the actual cost of free radicals? Yes, they affect you, inside and out.
  5. If you want youthful skin, you have 9 actions under your control. How many of those 9 things are you doing, if any?
  6. Are you better off doing seated or standing exercises as you get older?
  7. Which gender averages more years (almost 9) spent in illness, especially in our older years?

Older, active woman on a swing

Choose One Action: Register or Regret

If you don’t want to be that person spending the last 8 to 9 years of your life ill and in pain, then register for this TransformAging Summit. (If you don’t want to be the caretaker for that person then our webinar series is for you and your loved one).  The sooner you take the steps to age actively, the better your upcoming years will be.

So step up to some more of those Fit Facts from the Summit, we say!

  • If you’re not losing fat, you’re losing muscle
  • Cardio makes you smaller, while resistance training training reshapes you
  • Did you know that each chronic condition you have reduces life expectancy by 1.8 years!?
  • We become more sensitive to carbs as we age, so need to decrease sugar and starch
  • Sometimes we mistake thirst for hunger cues
  • Sleep resets hunger hormones, and decreases cortisol levels
  • As we age, we are eating too much, even though we may be eating less than in our younger years
  • Your plan for success needs to be at least as detailed as your plan for failure
  • You have a reason for NOT making change

TransformAgingOrangebanner

In case you didn’t have a chance to read our post giving all the info about the TransformAging Webinar, we’ll list the six video titles again so you can see just how tremendous this FREE (on 6/03 & 6/04) summit is:

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

Register Right Here – It Costs you $000000 (that’s zero multiplied) for the live broadcast this Wednesday and Thursday at 2:30 pm PDT. And don’t worry – if you cannot watch all six at their original broadcast times, you can get them later for a teeny, tiny payment that’s lower than you’d pay for just one of the workouts Debra Atkinson provides in her session. And put all the money you just saved into the vacation kitty for your future dream trip to Rancho la Puerta spa, a health and wellness retreat just east of San Diego. The Perfect Place for People who want to age actively!

Thank you Rancho la Puerta for sponsoring our TransformAging Summit! You sure know how to make a person feel good!Rancho la puertaNow go register. Listen at your leisure.

Alexandra Williams, MA and Kymberly Williams-Evans, MA

4

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

13

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.
a Rafflecopter giveaway

9

Poll results: What Motivates You to Work Out?

Kymberly Williams-Evans, MA

Leading balance move - Kymberly

Being Graceful or Just Aging with Energy?

Last month we posted two polls asking you to let us know your top fitness fears and motivators.  Wonder what the survey revealed? We certainly were curious to find out what gets you to exercise.  Click that link to access the full list of options.

Thanks and sweaty hugs to those who participated. You burned two calories just by clicking away. Of the roughly 135 entries recorded, the top vote getters of the surveys are below. The answers are listed with most popular leading off.

Poll Results 1: What Motivates You to Be Active? Top 5 ReasonsScreen Shot 2015-02-08 at 11.38.06 PM

  1. Have More Energy — this was heartening and surprising to see in the top spot. And it’s so true that exercise confers energy in abundance!
  2. Be Strong
  3. Age Gracefully*  What does this mean anyway? Look below as you’ll find some great definitions.
  4. Reduce Stress
  5. Minimize Risk of Illness or Disease

Screen Shot 2015-02-08 at 11.37.08 PMPoll Results 2: What Fears Do You Have Related to Your Body, Mind, and Aging? Top 6 Concerns

  1. Having to Stop or Reduce Activities I Now Enjoy
  2. Losing Independence
  3. Reducing Mental Faculties
  4. Losing Memory
  5. Dying Early From Illness or Disease
  6. Gaining Weight

What Does “Age Gracefully” Mean to You?

We confess that we offered the option “Age Gracefully” because so many midlife women identify with the phrase. As you’ll read in our post on getting older in a positive way, we don’t use this term too much ourselves.

But we really don’t know what aging gracefully means to you as it’s such a subjective phrase. So we asked online baby boomers to tell us their interpretation. (Yes, we did a highly subjective survey in Facebook. Worked for our purposes! We even got a few replies from men).

  • Midlife blogger, Joan Bickley Stommen defines aging gracefully as “continuing to be active and engaged, having a positive, upbeat attitude, and always having fun adventures to look forward to”  Is enjoying life no matter what and keeping your sense of awe and wonder one of your main reasons to work out?
  • Friend and fellow fitness pro, Ann Heizer succinctly says aging gracefully means “participating in all areas of your life functionally.”
  • From longtime friend, Kevin Moir we got a Hunter S. Thompson quote that turns “graceful” on its head:  “Life should not be a journey to the grave with the intention of arriving safely in a pretty and well preserved body, but rather to skid in broadside in a cloud of smoke, thoroughly used up, totally worn out, and loudly proclaiming ‘Wow! What a Ride!’”
  • “It means they have to pry my kiteboard out of my cold dead hands!” exclaims John Croteau whom we’ve known since first grade. Interesting how his definition also comes into play with the top fear from polltakers– not wanting to stop doing what you love.

Forget Aging Gracefully; Go For Gratefully

What do you think of this reworking of the phrase from Gigi Schilling, over at Over Fifty & Irresistible! in Facebook?

Gigi prefers to age gratefully instead of gracefully. “Aging gracefully is a bit demeaning to me. I prefer to age GRATEFULLY even though I also believe that GRACE is a must in everyone’s life at any age.”

pic of three Boomer friends

Friends Keep You Foxy Forever

Alexandra here to say that no-one told me I was supposed to age “gracefully.” In fact, I wasn’t even aware that I was “supposed” to age in any manner at all. Whatever the expectations were for my parents, they no longer apply. We are the generation that grew up being called “Foxy Ladies,” so I’m sticking with that self-concept and being clever as a fox. In other words, I’m using my mind every day to motivate my body to move so that all the Silver Foxes will be motivated to call me Foxy Lady when I’m 80. All it takes is a smile and confidence (and some knee surgery here and there). Survey that!!

Survey Summary

Overall, the results indicate that we boomers most fear losing our faculties and function. We are motivated by how we feel and function much more than how we look. Being hale and hearty ranks the highest. Now that’s what we call “Active Aging!”

Now please stay active and comment below. What’s your TOP numero uno reason for exercising?

3

Exercise Advice Depends on Goal: Test Your Knowledge

Kymberly Williams-Evans, MA

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

Take Our Mix and Match Test

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

Go for Action with Go To AdviceIMG_4997

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

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

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

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

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

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

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

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

Given Which Goal?

20140701_190809

Which numbered goal below goes with which lettered advice above?

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

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

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

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

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

3

7 Movement Habits to Improve Your Memory Now

Kymberly Williams-Evans, MA

Kymberly speaking at Rancho la Puerta Fitness Spa on Memory BoostingWant to have a better memory doing what comes inexpensively and immediately?

Take a look at the following images I used in the presentation I gave last week at Rancho la Puerta Fitness Spa located in Tecate, MX. The Ranch is so wonderful and special that I wanted to make sure my session was as valuable. If memory serves me right, the following 7 factors will improve your recall, memory, attention span, and focus.  ha ha ha Oh, and my presentation was well received too!

Before you get to those 7 things you can do to gain for the brain to the max, note that the key is to engage in CARDIO activity. While ALL exercise is thought to improve cognitive skills, cardio is top doggie. If you combine cardio with any of the 7 factors coming right up, you are getting exponential return on your exercise investment.

 

Screen Shot 2014-12-03 at 8.07.53 PM

Yup, cardio has more benefit for your gray matter than crossword puzzles, learning a new language, sudoku, and international travel (though these are all helpful).  Say, click that link <—- to read about how smart Nepal made me.

Small Steps Lead to Big Changes

And we mean it. Steps as small as going left instead of right, or working out a different day or time than usual all register as new in the brain.

 

Habit #1

Build a Better Brain

Movement Habit #2

Movement Habit #3

 

Screen Shot 2014-12-03 at 8.38.06 PM

Movement Habit #4

Hmm, are you starting to get any ideas about what kind of cardio activity might be best if your priority is to boost your brain?

Obese at risk for Alzheimer's

 

Movement Habit #5

The midline is the the line that visually divides your body into a left and right side side. If your right arm reaches to your left side, you have crossed the midline, for example.

 

Movement Habit #6

Movement Habit #7

Want a summary image you can pin? So do we! Pin away my hearties!

7 Movement Habits to Iprove Your Brain

And on that final note, zzzzzzz. Or semi-final note. If you want to experience this presentation in its entirety, come to Tenaya Lodge’s Wellness and Spa Retreat Jan 16-18, 2015. That’s another smart move!

If you are not yet a subscriber, now is a great time to sign up, free! New subscribers get a holiday gift: 34 Guilt Free Strategies to Avoid Holiday Weight Gain.

9

4 Health and Fitness Strategies for Losing and Winning

Kymberly Williams-Evans, MA

Evil statues, K and A in Thailand

Always professional, especially when supporting a good cause!

Recently Alexandra and I served as hosts for the AARP’s Care4YouToo Contest, designed to help caregivers focus on their own health and fitness. Participants from the AARP caregiving community revealed a lot about winning and losing! On the losing side — they reported losing weight and bad habits. On the winning side — not only did 7 people win prizes, but also participants exhibited winning behaviors that helped them become healthier and happier.

Caregivers have a particularly challenging task taking care of their own health. (More on this subject with solutions at this post on Caregiving and Exercise. Click to read.) Yet, as this contest revealed, they do find ways to help themselves as they help others.

What can we learn from their experiences that could help improve your health and well-being? Whether you wish to gain energy, drop fat, make healthier food choices, reduce stress, cut the need for medications, improve mood, sleep better — to name just a few goals – see whether the following advice works for you too.

1. Recognize that small steps lead to big changesSmall Steps; BIg Changes

As many baby boomers already know, caregiving itself is so overwhelming that tackling huge, unspecified goals such as “getting fit,” or “”eating better” are doomed as they become one more big item on the neverending “to do” list. Contest participants reported that small changes led to success. Some of their small steps?

  • Cutting portion sizes by a third
  • Walking in place while watching tv
  • Taking extra trips up and down the stairs to get in cardio and strength training
  • Going to bed half an hour earlier
  • Reducing coffee intake from 4 to 2 cups per day
  • Extending daily walks by 5 minutes
  • Wearing a fitness device to track movement
  • Connecting with at least one positive person — whether in person, on the phone, or online
  • Swapping out one soda for a glass of water

As one caregiver in the AARP caregiving community pointedly said: “even the smallest changes or the smallest actions done repeatedly will, over time, make measurable progress.  I am applying this to everything that is ‘out of control’, the mail, magazines, newspapers, clippings, laundry, grocery shopping, yardwork, housework, demands on my time.”

2. Acknowledge the positive changes and actions you have taken

Keep in mind that caregivers are among the most time pressed, life stressed, energy depressed group. (Oooh, do you like what I did with that sentence?) Nevertheless they were able to find and celebrate small successes. Being aware of progress, no matter how minor, inspired them to to continue with their efforts.. When the going got tough, the tough got going – with self-praise, a plan, a refocus on what they had managed to achieve.  So focus on what you have accomplished, rather than on how far you still have to go or temporary setbacks.

Khalil Gibran quote at Rancho la Puerta

“Our life is determined by the attitude we bring to it.” Kahlil Gibran

3. Use setbacks and bad situations as inspiration to shift in a healthier direction

Bad news often serves as a catalyst for change. Ideally you won’t have to face adversity to be inspired to make behavior changes for the better, as the following people reported.

  • “A few years back I weighed in at 225 lbs. Favorite food was a buffet! Found out I had Diabetes. (Made a lot of positive changes to my diet and movement habits).  All this happened in about 9 months. So it really is very simple to do…I did not say easy…just simple. Feeling like a million bucks.  Worth it.”
  • “Since my triglycerides were high on my last lab test, I quit drinking pop.    I am trying to drink a glass of water before my meals; especially lunch and dinner.”
  • “I would like to ELIMINATE at least half of the prescription medications I take . I have Lupus, Hypertension, and a Vitamin D Deficiency…including Cholesterol issues…I figure a lot of my issues could be solved with a MAJOR DIETARY CHANGE!  Cut out the butter, fried foods, and sweets. I’m intelligent and still got some of my ‘girly looks’…so I WILL improvise and find a way to make my diet SATISFYING. Utilizing the AARP TOOLS and CALCULATORS should make this diet overhaul an ENJOYABLE AND REWARDING CHALLENGE!.   WISH ME SUCCESS.”
Team Interval at Bacara

Both “I” and a “T” for Team are in “Community”  Go Team! Go!

4. Use the power of a community

Those who made positive and permanent changes tended to share their successes, challenges, and goals. They reached out for support when they needed it. They congratulated others who overcame pitfalls or reached milestones. They listed their own achievements.

  • “I just started volunteering.” It’s a win-win situation.”
  • “Help! Something needs to motivate me to begin regular exercise.  Caregiving is making me gain weight. Any advice?’
  • “Good for You! Happy that you can do Yoga. I can meditate, but I cannot do Yoga.”

Whether your support group involves two friends, your entire family, a bunch of work buddies, online strangers, a Facebook group (such as the ones we belong to on Facebook. Email us or add a comment if you want us to invite you into any of our online midlife women communities), or a structured event such as the AARP Care4TouToo contest, your odds of succeeding improve when you progress with others.

To paraphrase one of the winners of the AARP Care4YouToo contest, these strategies may not be easy, but they are simple. You CAN do it! Ask your community and they’ll tell you.

Read this post for more strategies on how to improve your health and lose weight when you have heavy demands on your time, emotions, energy, and resources.

Then book us to speak at your events: (805) 403-4338 or email info@funandfit.org.

Improve your move when you go to our YouTube channel for short videos that will improve your active aging adventure! Have you subscribed yet to our blog? Please follow us on google+Alexandra and +Kymberly, on Twitter: AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit.

10

Do THIS if you want to Get Fit, Lose Weight, Live Longer, Destress

Kymberly Williams-Evans, MA

Kymberlys lunge post at Rancho la puertaDo you ever feel confused or misdirected by all the fitness advice coming your way?

  • “Move moderately every day.”
  • “Go hard with your cardio just once or twice a week.”
  • “Exercise more.”
  • “Relax, sleep, and meditate more.”
  • “The best activity for the over 50 crowd is strength training.”
  • “Aerobic exercise is the best way to improve your brain and body, especially as you age.”

Aaaackk What’s a midlife, active ager personage to do when exercise advice seems so contradictory??!!

Well, it depends. Yes, it depends on your goals and priorities. All of the above comments are true — given a specific goal. So my goal with this post is to start with the outcome you might desire and offer an appropriate suggestion based on that desired result.  For example, one of you might have a primary goal to lose weight, while another of you might prioritize avoiding illness. The workout for the former person would include some high intensity, interval aerobic exercise once or twice a week. The protocol for the latter would be to walk casually every other day.

So let’s hop, skip, walk, sleep, and jump from goal to goal hoping you find what you are looking for along the way.  If you ever wanted to know “what’s the best fitness advice for me?” then find your goal below with the “best” tip after it. (Also check out our post on the BEST cardio exercise).

Alexandra exercisingGoal: Lose Weight

Trying to lose weight? Apparently Baby Boomers have the highest obesity rates of any age group – topping 35% in 17 states and 30% in 41 states.  Freak Out Fit Fact!!  If you do have a weight loss goal, try the following:

  • Do interval training. (Get more scoop on how to easily incorporate Interval Training here).
  • Eat meals on a regular basis. In general, eat breakfast within an hour of waking up. Then put no more than 5 hours between meals.
  • Look for ways to reduce stress. Taking even a 15 minute relaxation break can boost your metabolism — the rate at which your body burns calories.

And read our post on the the best ways to burn fat. Just promise not to be sitting down while reading about fat burning!

Goal: Reduce Stress

Reducing stress is the number two top motivator for working out according to a Concorde University study  (wondering what the number one motivator is? I’ll tell you at the end of the post). AARP Bulletin Jan-Feb 2014 shares that people 50-64 (uh, that’s us baby boomers again) feel more stressed out than people over 64.

Women and water sculpture at the RanchHow do you destress? If you are like many Americans, you turn to tv or online activities. However, people who use these methods also report not finding them helpful. Cognitive gap here readers! What is helpful for destressing? No surprise — physical activity. That’s pretty much ANY movement. How is that for good news and easy advice to follow? Do what you enjoy and you’ll be less stressed.  Read our post on reducing stress and be even more mellowed out. IDEA Fitness Journal June 2014

Goal: Reduce Blood Pressure

Need to reduce your blood pressure? Try isometric exercises. Those are the kind where your muscles are under tension without changing length or joint angle. Planks and wall sits are good examples as is a chest squeeze where you press the palms of your hands together in front of your chest and hold the resistance pressing hand to hand. Envision the “namaste” position. Now hold that and stick to it for 4 weeks. Yup, you are bringing your blood pressure down!  Mayo Clinic Proceedings (2014;89 [3], 327-34)

Goal: Increase Your Life Span

Let’s aim big here. Want to live longer (and better?) Then you must pump it up. Rest assured– you don’t have to go Arnie Schwarzie style. A UCLA study of men over 55 and women over 65 confirmed that more relative muscle mass leads to a longer life. And you’ll probably look and function better in that life too! My  fitness pro tip for you? Start in a strength training class led by a knowledgeable instructor . You’ll get exercise ideas, form feedback, safety cues, and interaction to make the experience more enjoyable and effective. American Journal of Medicine 2014

Plank pose on the mountainGoal: Better Balance, Flexibility, and a Happier Life

If you want more life satisfaction, improved psychological well-being, increased flexibility, and better dynamic balance – take Pilates lessons.  Mat classes brought benefits as did work on Pilates reformers and other specialized equipment. Find the Pilates training that you enjoy and reap those many benies! To increase your happiness even more, read our post on Getting Happier. IDEA Fitness Journal June 2014

Goal: Make Good Decisions

Want to make better decisions and smarter choices? Engage in 15 minutes of mindful meditation prior to making your decision. You will be able to focus more effectively on information available now (vs in the past or present) and to ignore other emotions, thoughts, issues that might get in the way of your ability to think rationally and clearly.  IDEA Fitness Journal June 2014

Difference between motivation and inspiration?Move to Improve

Of course, many more goals exist with endless good advice to achieve those specific goals. If we did not cover YOUR goal, put it in the comments with your question and we’ll get you the latest Fun Fit Facts and workout tips.  The main message Alexandra and I hope you get from this post is that no matter what your exercise goal is, moving will help. Move Often. Move to Improve!

And since you made it all the way to this point, you get to find out the Number One Reason US adults of all ages report as their main motive for working out:

To be toned and fit. Whatever that means to you. Yup.
Readers: What motivates you to exercise?

Not only are we movers, but also we are speakers. Book us to speak at your events: (805) 403-4338 or email info@funandfit.org.

Improve your move when you go to our YouTube channel for short videos that will improve your active aging adventure! Have you subscribed yet to our blog? Please follow us on google+Alexandra and +Kymberly, on Twitter: AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit.

7

Get Smarter: Learn New Skills

Alexandra Williams, MA
pic from AARP convention

I am reimagining myself much smarter!

We just got back from the AARP Convention. You know, the one for your parents, not you. Yeah, well, I brought my fake I.D. so they let me in. My fake I.D. looks a lot like my twin much older sister.

AARP, Intel & the RealPad
The very first thing we did when we arrived was head to the press event announcing the unveiling of the RealPad, a tablet designed in conjunction with Intel for the those over 50 who are “technologically shy,” as one of the panelists defined it. Simple to use and fairly intuitive (and only $189), the RealPad is a bridge to technology. More on that in a minute.

While listening to the press conference, part of me was thinking, “Wow, what a great tool. So easy to use and understand.” Boomers and Older Adults have consistently said their three top desires for technology would be to connect with loved ones, shop, and maintain cognitive health, and this tablet will help do that. Yet another part of me was thinking, “So basic. The RealPad would never be something I’d buy, as I am not intimidated at all by my various devices.”

What I really should have thought was, “I am not intimidated by things I have already learned.”

Cogntive Health

We have written many posts about the cognitive benefits from exercise, including these three:
Exercise Can Train Your Brain
Spark Your Brain with Exercise
Exercise Your Right to a Better Brain 

Learning new tasks is also a well-known way to maintain cognitive health. According to the National Institutes of Health (NIH), “by increasing the complexity of the environment, these activities may increase cognitive reserve. In general, there appears to be support for a positive association between cognitive activity and cognitive functioning in late life.”  By this standard, I now have a huge reserve of smartness awaiting me in old age. Want to know why? (there is only one right answer)

pic of Canon Rebel T3

My birthday camera from Samy’s Camera

 

Steps to a New Skill

For my birthday I asked for a DSLR camera as I want to take better photos for the blog. I have never used anything but a point-and-shoot, nor have I ever had a photo class. And I have zero artistic sense. But right after receiving the Canon Rebel T3 I signed up for a photography class at our local community college. A week late. So I had some catching up to do. Which meant this:

 

 

* Get home Saturday night from the convention, leaving one day to prep for the Monday class
* Read the camera manual (which turned out to be totally different from “understand the manual”)
* Learn the computerized college system for finding, reading, and downloading info
* Download the Adobe Lightroom program/ app
* Watch tutorial videos on how to use Lightroom and the Canon
* Search Google repeatedly for help, as I got stuck a lot
* Figure out how to use the camera (I had to get 2 other people involved for a few places where I got stuck, when even Google was too advanced in its explanations)
* Take photos
* Take a self-portrait (which meant learning to use my tripod and the camera timer)
* Upload photos from my camera to the computer, then to the photo app
* Follow the professor’s instructions for labeling and sending the selected portrait to her
* Send the photo in by the deadline (and do the assigned reading, which assumed I already did all the above)

picture with Canon Rebel T3

My first homework assignment – a self-portrait

That is a lot of f***ing steps. I would have quit if I hadn’t signed up (and paid) for the class, as it was overwhelming to have so much to learn in just one day. But I know that about myself, which is why I signed up for an in-person class instead of just buying an online tutorial that I’d never actually get around to. I felt exhausted after spending most of the day just trying to get up to the baseline required just to take, save, and send a photo. I also felt smarter. Because I did it.

pic of AARP's RealPad

The RealPad from AARP & Intel

 

Which brings me back to the RealPad. I now remember how daunting it can be to learn computer skills. Actually, I tried to quit setting up my Twitter account in 2010, but a friend wouldn’t let me. She held my hand (telephonically) until I figured it out. So if you’re intimidated by the computer (or know someone who is, as you obviously know how to read this blog post online), the RealPad could be a very happy solution, as it truly is ready to use right out of the box. You can learn about it by clicking on this ———–> link.

After feeling incompetent and frustrated for much of the day, I actually ended the day feeling quite proud and smart. And tired. My brain needs a nap. The rest of me needs to move after sitting at the computer for too long. So this post is now over.

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