Kymberly Williams-Evans, MA
When Tony followed up that comment by reminding us that “one size exercise program does not fit all,” I started to trust his message a bit more. Known worldwide for his high intensity, high impact, high energy exercise programs, Tony was the last person I expected to advocate for moderation, caution, and mental flexibility. Yet here he was spreading the word that “our goal as fitness professionals and (healthy living) bloggers is to get more people into the movement game” while getting our ego out. He admitted up front that his program, or ANY high intensity workout is right for some, but not all. As baby boomers, we might want to go all out, but if our joints don’t agree, then we’re wise to modify. I, for one, am neither happy nor healthy when I push too hard and increase my knee pain. Sure, I love the benefits intense workouts offer, but not if I suffer long term.
Stick with me as I share a few more quotes and key comments from Tony’s talk on “The New Way to Work Out” that may elevate your happiness and healthiness levels! (For more on the effect your reasons for working out matter so much, also read our post Why You Want to Lose Weight Affects Your Success.
What gets you into the movement game? Why do you exercise? If you are like most people I have taught and met in fitness classes over the last 34 years on 4 continents and online, you work out to … wait for it … wait for it… look better. You may also want to feel better, to live longer, to think more cogently — or reap a zillion other benefits that movement offers. But looking better continues to pop up as reason numero uno. If we ask ourselves why we want to look better, what lies beyond? To do what? To be what? To get what? I think Tony nailed it that we really seek a level of happiness. Oh Yes, I firmly believe active people are happier people.
“Do scary things that won’t kill you,” challenged Tony, himself a baby boomer. What physical activity have you thought about doing that scares you a bit? For me, it was learning to snowboard. Going downhill fast still scares me. Doing plyo jump squats scares my knee into “cap” – tivity. Get it? Ha ah aha My sense of humor scares others, but not me.
“Focus on getting better as opposed to going through the motions.” Tony’s emphasis on form and technique over pushing hard and damn the torpedoes was a welcome message I hope you take to heart. And to the gym. Doing more bad reps does not give you better results. Better form gets you to your happy place. In fact, your body will change when you focus on skill. Well, your body will change regardless (thanks again menopause!), but we’re talking changing for the better with mindful movement.
Remember the mantra from our post, Reducing Obesity — What Does and Doesn’t Work: Move More: Sit Less and you will be on your way to more happiness. Don’t Worry; Be Happy (Thanks Bobby McFerrin for getting that tune stuck in our heads). Feel free to leave answers to the questions in our post down in the comment section.
A) Hire us to speak at your next meeting or conference. Call (805) 403-4338 or email firstname.lastname@example.org.
B) Subscribe to our YouTube channel and blog.
While we can write to our elected representatives (and click Like on Facebook political posts that match our positions), it’s also smart to find ways to reduce stress. It’s not physiologically possible to be stressed and relaxed simultaneously, so finding ways to relax can decrease our anxiety AND make us younger! Just a few short weeks ago, a study was released in The Lancet Oncology that found that eating a plant-based diet, moderate exercise and reducing stress might help reverse the aging process on a cellular level. Is that cool or what??!!
Gratuitous “Relax” video from Frankie Goes to Hollywood. It came out (haha, get the double entendre there?) in 1983, the same year I started teaching aerobics in Berlin.
[youtube]http://www.youtube.com/watch?v=lyl5DlrsU90[/youtube] Although I love to read, I know myself well enough to realize that reading in the day also makes me feel guilty. I need to be DOING, not BEING in order to feel relaxed. Exercise is my job and my passion, so I definitely use exercise as a way to decrease stress. Yet my non-exercise relaxation, creative technique is to bake, especially bread. Sourdough, sweet, European, sandwich, herbed, whole wheat, baguettes – I love it all.
I’ll let you decide if these pictures show how enjoyable it is to make bread. They are from a class I took at Le Pain Quotidien a few weeks ago as a special invited guest.
We made baguettes, epi de blé, dinner rolls and whole wheat hazelnut raisin bread, plus they sent us home with rising dough. Sadly, I left mine in the car overnight and it rose so splendidly that it exploded all over the back seat. Instead of Epi de blé I had Epic de Boom!
Even with my years of baking, including my confidence using sourdough, I got a lot from the Ten Tips for Bread Baking they sent home with me. Every time I read the news about the political mess in D.C., I head to the kitchen for some baking therapy. Today it’s Sourdough Pizza Herb. Luckily for me, baking bread is how I relax, not eating bread, though I do love fresh bread.
With the October 17 deadline really close for the Treasury to run out of money to pay our nation’s debts, I think I’ll have to double my exercise and baking efforts, as I feel my stress levels rising.
What about you? How do you reduce stress?
Photo credits: Politicians: Ephemeral Scraps via CreativeCommons.org. All others: Alexandra
A) Subscribe to our YouTube channel and blog.
C) Hire us to speak at your next meeting or conference. Call (805) 403-4338 or email email@example.com.
D) Come on over for some delicious bread!
Less than 6 hours of sleep can contribute to weight gain. According to researcher Dr. Michael Sivak, an extra hour of sleep each night can help you drop 14 pounds per year. Part of that is the 147 fewer calories you’ll take in during that hour you’re now asleep, and part of that is the relationship between the hormones leptin and ghrelin. More than 35 percent of American adults are obese and more than 28 percent sleep less than six hours a night, and the authors of a 15-year study found these two to be correlated.
Want to improve your memory, learning and creativity? Get 8-9 hours of sleep! A 2010 Harvard study discovered that those whose naps were long enough to enter REM sleep did 40% better on a test of creativity than nappers who didn’t get any REM sleep and non-nappers. That REM sleep gave the brain time and the ability to work creatively on various test problems. Further info on this is in our post “Sleep Your Way to a Better Brain & Body.”
I looked through some research Technogel has on their site regarding non-rapid eye movement sleep (REM) and foam versus gel mattresses, and learned something about the differences between light and deep sleep when it comes to muscle repair, memory, appetite suppressing/ increasing hormones, and concentration. It would seem skin and mattress temperature, plus bed comfort can assist or inhibit the quality of your sleep. It’s been extremely warm lately, so I know exactly how poorly I sleep when I’m hot!
Less than two months ago, researchers from University Hospital Case Medical Center presented their evidence of a cause-and-effect relationship between lack of sleep and aging skin. They found that “poor sleep quality can accelerate signs of skin aging and weaken the skin’s ability to repair itself at night.” Poor quality sleepers showed increased signs of fine lines, uneven pigmentation, slackening of skin and reduced elasticity, while good quality sleepers recovered more efficiently from stressors such as sunburn, redness, and inflammation.
Technogel Sleep Experience Center
I know I’d like to be fit, smart and youthful looking, so I packed up my dreams and desires, and drove to Los Angeles to practice just one letter of the alphabet (zzzzz, in case I stumped you) at the experience center, thanks to an invitation from the director, Doriana. Just me for the whole night, plus the Technogel pillow and mattress of my choice.
As I already own one of their pillows, I knew that the gel “soft-solid” material inside their bedding is the result of a collaboration with the Italian company and Dr. Scholl’s, so I expected to sleep comfortably. The center is on a side street near the Beverly Center that was actually kind of noisy, so I was somewhat concerned about sleeping through till morning (I‘m a very light sleeper). Of course, maybe Technogel chose that location on purpose, to prove you can sleep through almost anything…
I went to bed around 10 pm, which is 2 hours sooner than normal, and slept all the way through till 8 am. That made me happy. Probably smarter, younger and more radiant too! Before leaving, I poked the decorations they had in the room, as they were all made with the gel. Masks, cats, the chair cover…Does that make me a tactile person or just curious?
Hey, wake up and and subscribe to our YouTube channel and blog. Please follow us on google+Alexandra and +Kymberly, on Twitter: AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit.
Hire us to speak at your next meeting or conference …or dream. Call (805) 403-4338 or email firstname.lastname@example.org.
Kymberly Williams-Evans, MA
I just returned from the BlogHer 2013 Conference in Chicago, where I was part of a panel entitled “Healthy Habits That Will Change Your Life.” The other experts included Dr. Travis Stork, ER physician and host of “The Doctors,” professional organization guru and author, Andrew Mellen, weight loss inspiration and certified fitness trainer, Erika Nicole Kendall, and real food champion, Lisa Leake.
While this diverse panel had many great suggestions, their takeaway points (and mine, I humbly add in a totally not humble kind of way) are gems. Let us know whether you adopt some of these habits as they are designed to be Super Simple. Yes, we are leading off with words that start with S.
We’ll start with Dr. Travis, as he is the celeb of our bunch, and cute to boot! You get mnemonic advice from him. To start today with simple solutions, remember 4 S’s
The medical professional in him added that by developing these S word habits, you will get Sick less often and handle illness better. If you are paying attention you will note Dr. Travis gave you a bonus S in that first tip. So Dr. Travis Stork can’t count, but he sure can save lives and help you live better! Our panel existed courtesy of Dr. Travis and his affiliation with Simple Saline which sponsored him. More key S words!
Next up, you get my quick and memorable fitness tips. When you are looking to improve your movement habits, keep in mind the FIT principle:
Change only ONE of these elements at a time, about every two weeks. When we are gung ho to improve our exercise habits, we try to conquer prior poor habits too fast. As you make more movement part of your new, improved, more refreshing life go with what you can sustain over time. Going harder and longer and more often all at once is a statistical road to failure. Up the ante one letter at a time – more F or I or T. No “ands.” No “buts.”
For food advice, mom and “real food” go-to gal, Lisa Leake of 100 Days of Real Food distilled her wealth of experience into 3 key points:
Lisa’s basic premise is that if she can change her eating habits and those of her family, anyone can. She admits to starting with zero idea of nutrition and few cooking skills. She was a mom with a desire to raise healthy children and a commitment to start somewhere. Lisa gave herself and her family 100 days’ to see whether new habits would stick and found herself on a lifelong journey to better eating.
Many of us have experienced that an organized environment usually means a free, clear, and organized mind. When we clear physical clutter, we make room for our minds and bodies to operate. Author of the best selling book, Unstuff Your Life, Andrew Mellen suggests three strategies to shift to healthier habits:
“Simple to remember,” claims Andrew. No putting keys either on the dresser or in the purse or by the refrigerator. Once in the door, your keys go always in the same spot and only that spot. One home for each item, not a vacation back up villa.
Trying to decide whether important papers go in the office file except that one set of super important papers, which you are thinking of stashing somewhere special because they are super special papers? No, no, no my pretties. If it looks like the other stuff, acts like the other stuff, and smells like the other stuff, it all goes together in those files. Like with like.
Out shopping and hearing a tchotchke calling your name and credit card number? Then be ready to give up something first, because if you bring something new into the house, something else has to get the heave ho. Such an approach will help keep clutter and stuff down.
Our super savvy moderator, Erika Nicole Kendall stuck to her moderator role — to deftly herd the rest of us while underplaying her input. So she did not offer takeaway tips, but took audience questions to wrap up our time. Her blog, the Black Girls Guide to Weight Loss, about losing 170 pounds and becoming a fitness professional is worth following however.
To understand better the reasons Sleep, Stress, and Sugar are such culprits, read 3 Stealth Saboteurs of Your Weight Loss. That Dr. Travis is such a Fun and Fit twin wanna be with his advice.
If you are super motivated to make changes for the better with your daily habits, then read the transcript of our entire session. Some of the transcription has odd words here and there, but you will get the full gist and benefit of our collective wisdom if you follow the link. Attendees paid almost $400 to get such scoop live, so take advantage of the free education while you can!
Which habit are you improving to chase your health cares away and live better another day?
Sure we attend events; however we also speak at them. With energy and humor. So why not hire us for your next meeting or conference? Call us at (805) 403-4338 or email email@example.com.
One GREAT habit you can start today is to subscribe to our YouTube channel to access short videos that will improve your fitness level and make you happy! 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.
Photo Credits: Messy room – puuikibeach BlogHer logo – BlogHer
Kymberly Williams-Evans, MA and Alexandra Williams, MA
Given that I will be at BlogHer 2013 this weekend, I have been thinking of ways to keep my energy and focus strong so I can take advantage of every minute I am at this big gig. That means eating well. But I sure don’t want to pack on more than I packed in, so I will be implementing the “eating healthy on the road” plan that Alexandra and I have honed over the years. We hope our tips and experience help you reach your road food goals in a satisfying, healthy, easy way.
1. Bring your in-flight meal and snacks with you rather than relying on options served at the (expensive) airport restaurants and on the plane. Nothing makes it easier to resist any temptation airport fast food chains offer than knowing you have your favorite sandwich, hard boiled egg, or fruit and nuts in your carry on. Oh, and skip the tuna fish sandwich if you want to have any kind of rapport with your seatmate. I learned this lesson the stinky way!
2. While you cannot bring a filled water bottle through security checkpoints, you can carry an empty one. Fill it up with ice or water once past security. I feel more refreshed when I sip icy cold water during flights and when waiting at connection gates. Skip the sodas, alcohol, and sugar-filled juice beverages served in-flight and ask for ice, water, or tomato juice instead. You’ll land with a clearer head and fresher energy for the conference ahead.
3. If driving, bring with you healthy food and a small cooler. I freeze a full water bottle so I have cold water to swig on as I put pedal to the metal. Melty hot tip – use a water bottle that you sip from with some kind of straw, not one you have to tip up. This way you can keep your eyes on the road instead of tilting your head back.
4. Reserve a room with a mini-fridge and find a grocery store. Or ….
5. Use hotel ice machines to keep your portable pantry refreshingly frosty and chilled. If you’ve packed only nutritious foods you won’t have to exert self-discipline to resist junk foods that aren’t there. I make sure to include breakfast foods for the first morning of a conference so I can sleep a teensy bit longer instead of waking early to find a restaurant, stand in long lines, or wait for room service. (The truth? I rarely use room service as I am frugal boomer all the way!) For me, even 30 minutes’ of extra sleep followed by breakfast from home of my favorite yogurt, berries, and cereal eaten calmly in my room makes a big difference in my event energy level.
When you return to your room at the end of the day, most likely you will be tired, with sore feet, bad hair, oily skin, and the urge to flop on the bed and go through all your notes, swag, purchases, and brochures. Or maybe that’s just me. Even if I think I am really hungry and ready to overeat a big dinner, that feeling is overpowered by sloth. Once in the room and on the bed, it’s hard to budge me. In such cases, I am happy to eat whatever is in my cooler. And remember, you are going to pack or buy only nourishing food in the first place. Voila! – good choices by default!
6. If you do go out to dinner at the end of a convention day, bring fit, healthy friends and colleagues with you. Peer pressure really helps out in such times. Study after study shows that our food choices are influenced by the people we eat with. Do your convention dining with others who:
And also read the post we did on Dining Out on the Road that gives you 5 usable and 5 “bonus” tips.
7. Again, plan and pack! Stick portable, healthy snacks in your convention bag. Pass by the candy offered at some booths. Find the vendors with true fuel for your trade show wrangling, session bopping self. Take advantage of the fruit available in presenter, press, exhibitor, and VIP rooms if you qualify.
8. Make time for lunch, even if it’s finding the one healthy meal for sale at the venue restaurant. If you rely on snacks and booth samples alone you will be so famished and fatigued by day’s end that every food will call your name. Over and over. Loudly and immediately. Even if it’s the WORST choice that you would never make at home, cross your heart and hope to indulge. Hunger does crazee tricks to our brain so do your best to maintain the snack and lunch timing you have at home.
Are those enough tips and tricks to keep you eating healthy when at events? (I really should say “healthfully” to be grammatically accurate). I sure hope so as I have to finish packing now to get to BlogHer in time. You’ll never guess the panel I am speaking on. It’s called “Healthy Habits.” Off to have the healthy habit of making my flight!
Sure, we attend events; however we also speak at them. With energy and humor. So why not hire us for your next meeting or conference? Call us at (805) 403-4338 or email firstname.lastname@example.org.
Get great exercise and active aging advice by subscribing to our YouTube channel to access short videos that will improve your fitness level and make you happy! 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.
The answer is quite simple at first glance, yet in practice deceptively difficult. For years I’ve told my students “the closer to the ground the better,” yet many of them found this answer confusing, and over the years it’s required more explanation (yes, kind of sad).
First off, I’m not a nutritionist or dietitian (although I can spell “dietitian” without looking it up). What I am is a good researcher and writer, including this list of articles about food and health that I’ve written. I’m also a good eater and all-around healthy person.
I’m tempted to say that the answer to the healthy food question is, “It depends,” but that’s probably due to my counseling studies, when I learned that it’s the answer to most questions! My new response is to answer with my own question: “Does it (the food) help or harm your body?” For example, I have a friend right now who’s pregnant and dealing with gastroparesis. She cannot eat veggies without getting quite ill. She can, however, keep down sno-cones and pierogies. For her, leafy veggies are unhealthy.
For my sister, it’s possible that she is now allergic to some foods that were perfectly fine for her for decades. As identical twins, we are usually quite similar in our medical issues, so I’m curious to see what she discovers as she eliminates, then reintroduces, certain foods. Kind of a canary in the coal mine thing. She is the canary in this scenario. At present, she is testing out a wheat-free diet. We wrote about some of the research for and against in our post “Is Wheat-Free Better for You.” Bottom line: Eat whole grains. Stay away from genetically modified organisms.
For many of my women friends, a glass of red wine in the evening is possibly a heart-healthy dose of resveratrol. But for me, it’s just a drink that makes me turn red and get a headache. Other friends need to live by a gluten-free diet, while some thrive on organic whole grains.
Vegan, vegetarian, paleo, GF, clean eating, pescatarian, omnivore, high-carb, low-carb, restricted-calorie, intuitive, timed – the list of eating categories goes on and on. And every single one of these eating styles is healthy – for someone.
So I think my new answer is a good one. If it helps your body (chemical cravings for Ben & Jerry’s “Americone Dream” don’t count), then it’s probably healthy for you. If it harms, then why would you eat it? Rather than give advice, I’ll share what works for me.
* Whole grains
* Organic or at least pesticide-free
* Cooking & baking from scratch
* Few processed, packaged foods
* No soda, energy drinks, or high-sugar drinks
* No meat
* All ingredients are recognizable and pronounceable
* If it shouldn’t go in my (or my kids’) mouth, it doesn’t come into the house
* Reading research and books. At present I am reading “Whole: Rethinking the Science of Nutrition” by T. Colin Campbell, PhD, and I love anything by Michael Pollan (did you know he’s Michael J. Fox’s bro-in-law?)
In a further spirit of sharing, I’m also going to give away a $100 gift card from Bob’s Red Mill. I wholeheartedly endorse their tagline “Whole Grain Foods for Every Meal of the Day.”
Reasons you should love this company:
* Their mission is to bring good, healthy foods to as many people as possible
* They have given millions of dollars to support healthy nutrition and wellness, and address the issue of pediatric obesity
* Owners Bob and Charlee Moore gave the company to the employees in 2010
* They sell a complete range of whole-grain food products (not foodlike substances), including organic, gluten free, non-GMO, and kosher
* Their prices are extremely fair (example: $5.79 for 5 pounds of organic white whole wheat flour, compared to $8.95 from their closest competitor)
* The food is delicious
So what will you choose if you win the $100 gift card?
* Flours & Meals
* Grains, Beans & Seeds
* Gluten Free
* Baking Aids
The SuperFine print: This giveaway is open to U.S. and Canadian residents. Yes, my Canadian friends, you are included!!!! That is just how generous Bob’s Red Mill is. The winner will be chosen on Monday, August 5th at midnight PST. We will notify the winner via email and other social media forums. If that person doesn’t respond within 48 hours, we will choose another winner.
This is a truly amazing gift, so you will want to do all the amazing entry options.
Got an event needing edu-taining speakers? Call us at (805) 403-4338 or email email@example.com.
Get whole-body goodness, including great exercise and active aging advice by subscribing to our YouTube channel to access short videos that will improve your fitness level! 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.
The most interesting panel (besides my own, of course. Of course!!) was “Food Blogging for the Next Generation – Finding Solutions at the Intersection of Childhood Obesity and Food Insecurity in the USA” Big Ass title to match the heavy hitters on the panel: Anna Lappé of the Small Planet Institute, Elly Spinweber of Partnership for a Healthier America, Lea Webb – one of the nation’s leading community organizers, and Michelle Berger Marshall of Feeding America.
It was extremely interesting to hear about the obesity epidemic from the food point of view, as I’ve spent so many years studying it from the fitness perspective. Some of the salient points might interest you:
* Vinegar can be made using fruit peels (the description sounds a bit like my sourdough starter)
* Eggshells will keep slugs away from your plants, especially if the shells are sharp. Toast your eggshells and feed them to your chickens (Okay, maybe YOU don’t have chickens, but we do).
* Peach pits combined with vodka make a delightful extract. Just watch out for the cyanide!
* Carrot tops can be added to kosher salt to make bouillon flavoring
I shall end with a smoothie recipe I created based on ingredients from a few of the BlogHer Food sponsors.
1 Ataulfo mango (I prefer organic) Whole Foods has a video showing how to cut one. I wish I’d known these cutting tricks when I made sticky rice with mango a few weeks ago
Vanilla bean or plain yogurt from Organic Valley (if you follow me on Twitter, FB or Instagram, you know my obsession with this company)
2/3 cup almond milk
1 tsp Bob’s Red Mill flaxseed meal (Bob is a real guy. We’ve met him. He gave his company to the employees. And he’s from Oregon. What’s not to love?)
1 banana (if you want an eensy bit of chocolate, throw in a frozen chocolate-banana dipper from Dole . You’ll have 3 dippers left over. Eat them for snack… right after breakfast)
Blend all these in a Ninja Pro Blender. I tested the blades on my hair and they were effective!!!
Top it all off with a Snicker Doodle cookie from Udi’s Gluten Free. I’m not a gluten free eater, but these are actually tastier than the ones I bake myself…according to my kids.
I searched for the links in this post using Bing. The Bing reps at the conference were funny, approachable and had great customer service. Three qualities you probably like in a brand.
Are you a food lover? What’s your favorite mango recipe?
Disclosure: I was not paid one single penny to mention any of the brands above. I just like to support brands that support bloggers AND provide quality products. So click away!
While drinking your smoothie, subscribe to our YouTube channel to see short videos that will improve your fitness and health. Have you subscribed yet to our blog? Please also follow us on google+: Alexandra and Kymberly, on Twitter: AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit. Or click now on the icons above.
Alexandra is away presenting at a conference. That tells me to whip out some photos I took, add some interesting scoop from our vast files of saved fitness tidbits, and make posting life easy on myself. Then I will go for a walk!
Every season is a good time to fit in a walk. Are you surprised that people accumulate more walking steps in fall than in spring? Then you might also be surprised to learn that a Walk is as Good As a Run (Go ahead and click that link. Just come back here when done.)
A one hour power walk can extend your life span up to two hours. Keep walking … another 112 years. While you’re out there, read this post on Great Gait: 7 Steps to Better Walking
“A vigorous walk can do more good for an unhappy person than all the medicine in the world.” Do you agree or disagree?
Getting the idea to walk then sleep? Perk up; Drop off; Lose weight. Works for me! If you want more images with motivational quotes, click over to our post, Quotes to Move You.
Action Item: Subscribe today. Enter your email; get your freebie bonus. Wake up from 8 hours’ healthy sleep to find us in your inbox twice a week offering active aging advice you can use.
Fun Fit Fact: People who subscribe to us live better. So skeedaddle over to our YouTube channel to see short videos that will improve your fitness! Have you subscribed yet to our blog? Please also follow us on google+Alexandra and +Kymberly, on Twitter: AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit. Or click now on the icons above.
Photos: I took the above photos at Rancho la Puerta Fitness Resort, Tecate, MX and in Santa Barbara, CA where the sun shines summer, winter, fall, and spring.
Kymberly Williams-Evans, MA
Kymberly Williams-Evans, MA
When it comes to weight gain and fat accumulation, chronic stress is the problem. In short, chronic stress triggers a cascade of hormonal reactions that tell your body to store fat, create more fat, and swell up. Yes, long term stress increases both number and size of fat cells. As fat cells increase in size, they increase chronic inflammation, which triggers more hormonal reactions, all leading to more fat. Aaaaarrrggggh!
Getting caught in this cycle can be very … well, um … stressful! Keep reading and take a relaxing breath as we look at ways to decrease fat that stress may have added to your “friend’s” figure.
Recently Alexandra and I attended and spoke at the IDEA Personal Training Institute. One of the many stellar sessions we attended was Professor Len Kravitz’s talk “Stress, Obesity, and Cortisol.” He offered key insights on stress and fat collecting — the collection we don’t want to inherit, pay too much for, nor store for posterity (in posteriors).
We really don’t gain a lot of weight over the holidays. The average is about one pound … per holiday season, so pack light for the upcoming 4th of July!
As Dr. Kravitz stated, “Learning to lose weight is a skill, just like learning to ride a bike.” He recommends that we use the same strategies as proven, successful weight losers. Referring to the work of Dr. James Hill, who founded the National Weight Loss Registry, Dr. Kravitz highlights the actions in common of those who lose fat (and keep it off):
Got all that? You now have THE ULTIMATE list of what it takes to lose fat. So relax. And exercise. Then relax some more.
Do you or your colleagues need professional, motivating speakers to edu-tain audiences at your next event? Call us at (805) 404-4338 or email firstname.lastname@example.org.
Subscribe to our YouTube channel to see short videos that will improve your fitness. Have you subscribed yet to our blog? Please also follow us on google +Alexandra and +Kymberly, on Twitter: AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit. Or click now on the icons above.
A good laugh also reduces stress. So check out this interview of Kymberly from BiteSizeWellness. Spread the Wellness with us!
It’s like I’m stuck in a Cheech and Chong skit – The first day on my vacation, I woke up. Then, I went downtown to look for job. Then I hung out in front of the drugstore. The second day on my summer vacation, I woke up, then I went downtown to look for a job. Then I hung out in front of the drugstore. The third day… (If you don’t get that 1972 reference, you are not a boomer). I’m not depressed or sad or weepy or pessimistic or grumpy or or or… But I’m off. Instead of feeling like I am a participant in my world, I feel like the world is happening around me.
I was thinking it might be hormones or menopause, yet nothing seems to be different. In any case, I decided last night that I’d had enough of waiting. Waiting for my usual energy or cheeriness or joie de vivre to return. Instead of waking up sort of rumbly and angsty, I decided to shake things up a bit. The relationship between exercise and moodis well-established, so I gave myself the same advice I’d give to a client – get moving!
And so I did. I got up at 0600 and got a ride to the bottom of the mountain pass near my home, then hiked up to the top. As part of a sponsored Under Armour challenge I had declared a goal of hiking up this pass, so I figured getting up super early (for me) would be an added achievement. Besides, it’s easy to spot the mood-elevating endolphins swimming around the harbor that early in the morning!!!
hahahah it’s a joke – these neurotransmitters are really called endorphins, and they are like happy pills, except they are created by your own body and no pills are involved. According to Dr. William Sears, we are our own pharmacology site.
What I learned as I walked up the hill this morning:
* the nasty black flies aren’t out in massive numbers early in the morning
* lots of cars come down the winding road at that time
* the views are amazing, especially as the sun comes over the hills
* the people driving those cars like to wave hello
* it’s as steep as I believed it to be
* it was easier than I expected
* being outside on a gorgeous day, with amazing views, good music in my ears and my body movin’ and groovin’ works perfectly as a mood-enhancer.
No wonder I don’t need any medications (my doc is always amazed, due to “my age,” which is actually kind of scary in its implications) – I have hiking in my veins, so there’s no room for artificial stimulants in them! In any case, I cheered right up and have been productive all morning. The only thing is…I’ve completed my What’s Beautiful goal. So I guess I’ll change it and go up, then back down the mountain. If that comes too easily, I’ll do it without stopping for pictures every few minutes! Pssst, that What’s Beautiful link is to my profile in case you want to follow my progress.
I have a question for all of you, especially the boomer women – do you ever get into a mood rut, where you just can’t find your mojo, or passion, or gumption, or meaning, or even your special purpose (alert: 1979 Steve Martin reference)? What did you do to get out of it? I want to copy your ideas in case I get sick of that hike.
By the way, when I’m not being a grumpus, I like to have fun. If you want to know how I define “fun,” you’ll have to read the interview at Bite Size Wellness.
We are professional writers, speakers and editors. Do you need our services? Please contact us at email@example.com.
Subscribe to our YouTube channel to see short videos that will improve your fitness. Have you subscribed yet to our blog? Please also follow us on google++Alexandra and +Kymberly, on Twitter: AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit. Or click now on the icons above.
Photo credit: Dolphins ryn413.