Kymberly: Be prepared to disbelieve my next sentence: “If the U.S. continues its current weight gain trends, within the next 2 decades 100 percent of our adult population is projected to be obese. Not just overweight, obese!”
That Freak Out Fit Fact comes straight from the founder of the National Weight Loss Registry, executive director of the Anschutz Health and Wellness Center located at the University of Colorado Medical Center, and professor of pediatrics and medicine, James O. Hill, PhD. That’s some serious chops. (For more eye-opening weight loss info from Dr. Hill, read Reducing Obesity: What Does and Doesn’t Work?
If you are at all like me, you are thinking “no way that projected statistic can be right as I have no plan to be in that category and I do plan to be alive in 20 years.”
Consider that already 2/3 of our population is overweight or obese. That means normal weight people are in the minority.
So what can we – you and I – do to reverse that trend and stay at a healthy weight? If you are running to the answer of “eat a healthy diet and exercise” you are mostly right. But exercise and diet are not enough. We must also recognize other factors that cause weight gain or inhibit weight loss.2/3 of US population is overweight or obese. That means normal weight people are in minority… Click To Tweet
If you suspect that stress is affecting your weight, once you are done reading this post, click to find out more about what’s going on:
In the 1970s, U.S. adults averaged 7+ hours per night. We are now down to the low 6s. When we sleep too little (6 hours or fewer) we:
Reduce stress by building in activities or habits that soothe you. Meditate, perform some kind of cardio workout, take a bath, play with your pet. RELAX ALREADY!
Sleep at least 7 hours per night, preferably 8. More than 8 is not necessarily better though, so don’t feel compelled to snooze 9 or 10 hours. Unless you’re a teen reading this, then 9-10 hours might be a cutback.
Reduce sugar intake. Focus on ingredient labels to know what sugars are in packaged foods. Worry less about the sugar in fruits or sugar you put in your coffee. Where sugar adds up is as an ingredient in other foods. And it’s cleverly disguised too so check for any words ending in “lose” and starting with “something Latin sounding.” Examples: sucrose, lactose, dextrose.Having trouble losing weight? Could be 3 sneaky saboteurs that have nothing to do w/ exercise or… Click To Tweet
Alexandra: Great. Now I’m hungry, cranky, tired and stressed out. I do not wish to be a statistic, unless it’s in the category of “Woman who is 20 years older and has perfect curves.” I also want to be able to run high and jump tall buildings in a single bound. I think I’ll go take a nap. I already did the cardio. A steam bath sounds good too. With aromatherapy so I can smell my bright, fit future!!
What if you are still having trouble losing weight and suspect it’s your metabolism? Find out if your theory is right by clicking below:
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by Kymberly Williams-Evans, MA and Alexandra Williams, MA
In less than two weeks, Kymberly and I are going on “The Enchanting Rhein River” cruise with AmaWaterways. For 7 days we’ll cruise the Rhein River, hike and bike the pathways of Switzerland, Germany, France and Netherlands, and go on city walking tours. We’ll be posting about our adventures on our Instagram, Facebook and Twitter accounts, and sharing longer posts after our return, so we hope you enjoy this fantastic adventure with us vicariously.
As we want to pack just one suitcase each (we plan to take various train trips after we disembark from the cruise), we are packing clothes that are easy-care, casual and semi-formal (simultaneously, no less), roll up into small balls for the suitcase, and attractive. The obvious brand that comes to mind is Chico’s, especially their new Travelers and Zenergy lines.What 2 pack when U need 2 pack stylishly, yet sparingly? #MidlifeBlvd Click To Tweet
Here’s where you come in – I need to pick just one outfit. But I’m having trouble narrowing down the choices. Please can you help me decide? Help me pick one top, one jacket, and one skirt or pair of leggings. I’ve already spent over an hour on their website and this is my shortlist. To help you pick what might look best on me, I’m 5’5″, long torso, with fair skin and red (and grey) hair. This is me:
Soooooo, can you please help me choose the outfit that will look best on me? Thanks in advance.
Skirts & Trousers
In the words of Forrest Gump, “And that’s all I have to say about that.” Except to say I appreciate your help choosing the best outfit for me to take on the cruise.
Alexandra Williams, MA
This post is NOT sponsored, though I will get the Chico’s outfit you help me pick.
Kymberly: First and foremost, the answer is “Yes” you can have trimmer, slimmer looking knees by focusing elsewhere – not on the knee joint. We’ll get to that in a minute. Next, you need to sit down, get the remote, and watch the 1965 movie, Battle of the Bulge. All the secrets for winning bulgy battles are covered in the film. For $19.95 we will reveal those secrets (see post “Take One Deep Breath – Lose 5 Pounds. Myth or My Ohmmmm My? for the secret to my “Secret” comment, which is actually a joke as we’re not selling anything in that post).
Third, I am going to go on a wild guess here that by “bulgy knees” you mean knees that have fat above and behind them in the thigh area. Cuz’ last I checked, joints themselves cannot be slimmed down. But my oh my, the areas around the knee can store some pretty nice lipose padding, eh? Therefore we are back to the eternal and infernal question of how to reduce fat and “tone up” surrounding muscles. Where we store extra fat is largely determined genetically. Apparently your parents were upper thigh, knee area storage types. Bummer for you. However they probably gave you a nice waist or great hair or a car – something to make up for the genetic predisposition to knee (aka “thigh”) fat.
Alexandra: So true, so cardio, so in need of de-bulgifying. I must contradict Kymberly. Well, I don’t have to, but it’s a quick thrill for me, and I say that you should NOT sit down with the remote. You need to watch the movie while walking on a cardio machine that has a television screen on it. You’re okay with watching Henry Fonda for about 90 minutes aren’t you? Robert Shaw – we could understand a 30 minute commitment. If that sounds inconvenient, or you don’t wish to be spotted on the treadmill eating your popcorn, just do ten 9-minute spurts, broken up with trips to the fridge for Wee-Knees on tiny little Buns. Which is what you will have if you get moving. Poof! De-Bulgified.Where we store extra fat is largely determined genetically #activeaging Click To Tweet
Kymberly: Well not quite yet de-bulgified though I did like Alexandra’s bun puns. And I think Robert Shaw deserves at least 60 minutes. Nancy, you are well served to engage in lower body strength training along with that cardio workout. After all, having strong quad, inner thigh, and hamstring muscles underneath any stored fat will add to the tighter, toned, leaner look your upper thighs will have as you work off additional calories through cardio. You also can benefit from getting stronger and boosting your metabolic rate via strength training.
Two separate actions needed: 1) burn off stored fat through cardio and 2) contract the muscles underneath with strength training. Hey, we did not say this would be easy! But aren’t Wee-knees with tiny buns worth it?
Read this post on how to burn fat while you sleep, watch tv, and read more posts. Hint: you need to increase your metabolic rate.
Also get busy with the Best Workouts to Burn Fat for Women Over 50 (click the link to access that post).
Strength training is critical to achieve lean looking legs and to say good-bye to fat knees. Get suggestions and ways to access exercises to meet your goal here:
While we’re on the subject of knees, if you have knee joint pain (whether or not your knees are bulgy) then check out Fix My Knee Pain, by Rick Kaselj, a fitness colleague of ours. Just click. We’ve used this program ourselves, which is why we are affiliates, though this costs you nothing extra.
Readers: Do you battle your bulge or did you wave the surrender flag? What wonderful attribute did you genetically inherit?
ACTION: Subscribe to receive our posts twice a week. Enter your email; claim your bonus. Kneed we say more?
Kymberly Williams-Evans, MA
It’s that time of year again when we track down workout, exercise, and fitness trends and fill you in. Why? So you can be your best, most actively aging, up-to-date you. Is that too much to ask?Who loves spotting fitness trends? Especially for active women over 50 and baby boomers? Top 10… Click To Tweet
In prepping for a presentation on fitness trends for the North Atlantic Club Athletic Director Association’s conference held in Seattle at the Washington Athletic Club (WAC), I discovered a slew of predictions. The following promise to be of particular interest to actively aging midlife women:
Besides the fad that may become a trend of me trying to hold my abs engaged, you get five more fitness trends for 2016:
If you did your brain boosting exercises, which you monitored on your wearable technology outdoors at a resort after a healthy meal, then you’d see that the above 5 + 5 trends get us to the promised 10. Ta dum! Over and out — to move and look for more trends.
If you wonder which prior years’ trend predictions came true or fizzled, go here: Want to Know Top Insider Fitness Trends and Quotes?
and here: 5 Healthy Food Trends
and also here: Exercise Trends for the Over 50 Crowd
Heck, why not be the most informed trendtracker EVAH and also go here: I’m Spa-tacus and Other Spa Industry Trends
ACTION: Subscribe to get more, be more, live more. Need we say more? Enter your email and name in any of the boxes.
Kymberly Williams-Evans, MA
In 2014, Mayo Clinic released a study that stated, “Meeting exercise goals or challenges, even small ones, can boost your self-confidence. Getting in shape can also make you feel better about your appearance.”Meeting exercise goals or challenges, even small ones, can boost your self-confidence. Click To Tweet
And the journal Evolution and Human Behavior did an analysis that noted, “this study provides limited empirical evidence that more facially attractive people (N = 100) may be physically healthier than unattractive people.” Makes me wonder if the reverse is true – are healthier people more facially attractive?
In both my education and writing career, I use (and respect) good research, yet I wonder how much culture influences our self-perception of our attractiveness.
I am especially wondering this lately, as I recently went on a walk with one of my best friends. I’ve known her for over 30 years, and she has always been considered attractive. I find her to be still attractive, and have assumed she had the same opinion. She exercises regularly and is very disciplined about her health habits. Yet (after a 6-mile hike together), she mentioned being frustrated about her weight and “unattractiveness.” I put it in quotes because I strongly disagree with her, so refuse to give it legitimacy.
According to research, all her exercise and healthy habits should lead to her feeling pretty dang good about herself. Yet that definitely wasn’t the case. If she were in Russia or Greece (or most any other country), she’d be the cultural ideal (think blond hair, blue eyes and Marilyn Monroe curvy). Yet here in the U.S. we still reward women who are size 0 (how can someone be a null and actually exist) or 4. The average U.S. woman is size 12, so quite clearly reality and cultural expectations are not in sync.Do you judge yourself by your smiles or by your weight? Why accept outdated cultural norms? Click To Tweet
This makes me sad. Women, whether your age is 35 or 55, do you judge yourself unfairly, with an emphasis on looks? How often do you judge yourself based on your health? I have several friends with lifelong issues (MS, Hashimoto’s), yet every day they work really hard to have good health. To me, they are attractive because their faces reflect their determination, spirit and feistiness.
Be honest, do you judge yourself by your smiles or by your weight? Why do we accept outdated cultural norms? Why do we compare ourselves to our 25-year-old selves? How can we possibly win against unrealistic opponents such as these?
When I was a grad student in systemic counseling, we learned the expression “Fake it till you make it.” It was advice for our clients, based on cognitive-behavioral theory. I think it’s good advice, and I use it on myself.
Here’s how – My “resting” face is more of a frown than a smile. I don’t have the classic nose, cheeks, eyes or chin that our culture says is beautiful. Yet I don’t want to be 75 and wish I’d appreciated my 50-year-old self. When I was 50 I regretted not appreciating my 25-year-old self, and vowed not to do that to myself anymore. So I tell myself NOW that I’m good-looking. I work on my posture, which is an easy way to look more confident. And if you look more confident, you feel more confident. “Fake it till you make it” in action. I pose for lots of photos and I smile in them all. Then I post the best ones online so other people can comment about how much fun I’m having. My brain hears that and the repetition makes it part of my self-concept that I have a fun life. When someone tells me I look great, I say, “I agree (except on genuinely bad photos, such as a recent close-up of my sweaty nose).”Focus on good posture. If you look more confident, you'll feel more confident. Click To Tweet
If I tell myself I’m attractive, fun and confident, that’s what I’ll exude. And that’s how I’ll be perceived. So this post is dedicated to my truly beautiful friend, and I hope every woman who reads this thinks I’m talking to her. Dear ________, you are attractive, fun, and confident. It will make me very happy if you would do me the honor of agreeing.
ACTION: Now, get out there and kick some ass. And subscribe while you’re at it. You’ll look, feel, and move better for it.
Alexandra Williams, MA
Photo credit for birthday party: Ross Barrett.
FYI, none of the fabulous women in these photos are the friend I mentioned, though they are all definite hotties too.
If all goes well, you will age. HOW you grow older is largely under your control and a result of choices you make. Don’t watch your waist expand and your world shrink with each passing year.
Like you, Alexandra and I are baby boomers who know that added years often means added weight, more aches and pains, and reduced strength. But this decline is not inevitable and can be reversed —- if you take certain, critical actions. Some of those actions involve cutting out crunches and adding tailored core exercises that minimize flexing the spine at the neck. You are also well served to perform abdominal moves that require no head lifting.HOW you grow old is largely under your control and a result of choices you make Click To Tweet
Take advantage of Alexandra’s and my combined 70 years’ experience as certified fitness professionals to transform your core and more. You can move from weak and (dare we say, perhaps “flabby”) to strong and Fab-Abby! How? By taking a look at our our newly created “Ultimate Abs Workout Collection for Women Over 50” program.
Bust the myth that a 6-pack indicates a strong, age-defying core. A 6-pack certainly looks good. Yeah, we gotta admit that! And it does indicate low body fat. But it says nothing about the ability to function well in daily life, do fun physical activities, or maintain amazing posture.Don’t watch your waist expand & your world shrink with each passing year Click To Tweet
Enjoy some of these photos of me (Kymberly) reaping the benefits of having a strong core even if I don’t sport a 6-pack. Not only do I get to guest teach classes such as “Abs, Balance, and Core” at Rancho la Puerta fitness resort, but also I get to goof off in the oak grove.
I don’t know about you, but I don’t want to work as hard as it takes to get back the 6-pack of my youth (that I may or may not ever have had in the first place). More to the point, it’s totally possible to have a youthful, functional set of abs even if your 6-pack could be described as a 10-pack.
But you do need core strength to beat the aging odds.You need core strength to beat the aging odds. Click To Tweet
For one, your body grows old faster than your mind. For another, your risk of injury and falling increases. Then there’s that fashion seduction of elastic waistband pants.
Forget that! Gain core power galore! Take a look at our program to see whether it might be right for you.
Kymberly Williams-Evans, MA
Yet that is what we see from treadmillers and stairsteppers of all ages – not just baby boomers. Ouch and WTH?! (“What the Heck” – we don’t cuss ‘round these parts much).
At any given moment we can go into the cardio equipment area of a gym and see people working super hard. Yet their form denies them cardio benefits while stressing joints. Don’t let this be you! (If you do want a good workout on a treadmill, read our post “Treadmill Walking Workout.”)What are the 3 biggest mistakes exercisers make on the treadmill & stairclimber? Don't let… Click To Tweet
Three major treadmill and stairclimber no-nos we see involve:
Take a look at our priceless video demo.
Then check your form next time you hit the climber, treadmill, and even the elliptical machine. Go for natural arm swing, not death grip on the machine. If you can let go of the side or front bars and stay vertical you are probably doing it right! If your hair looks good when you are done, you are probably doing it light! Ahh ahha.
Dear Climber-Stepper buddies: Are you a wrist leaner? Horse reins grabber? What’s your best piece of advice for cardio exercisers? Besides reading our posts, of course.
ACTION: Want a stronger core and better abs? Check out our newly released program: “Ultimate Abs Workout Collection for Women Over 50” (23 videos, 10 modules, popular abs questions addressed).
Kymberly Williams-Evans, MA and Alexandra Williams, MA
Your wishes are granted, as we pulled this video from our YouTube channel that shows the wrong and right way to do an oblique crunch.Do you perform oblique crunches the wrong or right way? Are you sure? Click To Tweet
Now you know the official terms for “I want my waist to be fit and trim, but don’t want to copy any of those lame exercises I see people do in the gym that are destined to hurt their back or neck.”
Did you do the oblique crunch along with us? Feel free to comment below between reps. 412, 413, 414, 415 ….
Want more abdominal exercises tailored and curated to YOU? Then check out our “Ultimate Abs Workout Collection for Women Over 50” (over 23 videos, 10 modules, popular abs questions addressed).
ACTION: Say, have you subscribed to our posts yet? Just put your email address in and Voila!!! Not only do we come to you twice a week with fitness solutions, but also you get our bonus booklet: “5 Fitness Myths that Weaken Your Abs.”
by Alexandra Williams, MA and Kymberly Williams-Evans, MA
1. People your age are starting to have health issues and you don’t want to join your peer group in this particular activity. You want to stay vibrant and energetic and independent and active and you know that it takes just a few new habits or changes to get where you want to be. You also want to stick around long enough to add commas and remove a few “ands” from the previous sentence.
2. Your high school reunion is coming up. Time to impress that person you always had a crush on. Time to make all the mean girls super envious of your vivacity. Have you noticed that fit people are attractive? It’s actually true. Exercise and healthy living give you confidence and energy. Confident, energetic people appear more attractive. Some weird evolutionary thing that makes sense. Notice we didn’t say “skinny” or “thin.” We said “fit” and “healthy.” Define your goal, baby.If you view yourself as an exerciser your habits will change to meet that self-image. Click To Tweet
3. Your stress levels will go down. Yup, exercise reduces stress. In fact, it’s the number two motivator for working out (We know you’re wondering, so click this link to read our post that gives the number one motivator). Making snow angels decreases stress too, FYI.
4. You will avoid the somewhat unrealistic expectation that you can get fit in time for a trip that starts on a Saturday if you start working out on the previous Wednesday. Much more realistic is to start a wee bit sooner. If your goal is weight loss, you can safely sustain a weight loss of 1 ½ to 2 pounds per week, so if you start today you will lose about 6 or 7 pounds in less than a month. If you’re thinking, “Hey, my goal is 35 pounds. What good is 6 or 7,” my answer is this – you’ll be 1/5th of the way there, if “there” is your weight loss goal. But your outlook and how you feel will be 75% of the way there, because research says that you will start to view yourself as an exerciser, which means your habits will change to meet that self-image. In straight-talk, after a few weeks your self-perception will change. From there, your activities change to meet this new self-view. Four or 5 months may seem like a long time if you’re planning to lose 35 pounds, but how long did it take to put ON those 35 pounds? Give yourself a break, eh?!
5. Want to be smarter? Want to stave off memory loss, confusion, and dementia? Er, wait, I got distracted. More than anything else, exercise makes you smarter. Your brain gets bigger. It works faster and more efficiently. It gives better commands to your body. I always tell my university students that the best time for them to take a test is right after exercise class, NOT after staying up all night studying (while ingesting abnormal amounts of caffeine). We love the link between exercise and brainpower so much that we have written extensively on it. Exercise Can Train Your Brain, Spark Your Brain with Exercise, and Exercise Your Right to a Better Brain are three posts to get you started.Exercise makes you smarter. Your brain gets bigger. It works faster and more efficiently. Click To Tweet
6. You will save money. You will have more energy. You will look better. You will feel better. You will meet a lot of cool people. Your math skills will improve. You’ll get an end of year tax deduction…One of these may be false. Hint: As you now know, exercise makes you smarter, so it’s actually quite possible your math skills will improve. For example, I was going to write 10 Reasons, but got bogged down when I carried the 1, multiplied the 0, subtracted the junk food, added the Lycra and Voila, ended up with 6 Reasons!The best time to take a test or give a presentation is right after you exercise. Click To Tweet
Text & photos by Alexandra Williams, MA
No surprise that one of the biggest habits we get asked about as group fitness instructors is how to make exercise a regular part of life. And of course, it’s not just about STARTING a fitness program (especially in the new year), but also STICKING with it.
One of the key ways to successfully put more movement into your life this month, next, and throughout the year is to resist temptation to get fit all at once. Overdoing it and trying to progress too quickly is a sure way to set your new or improved habit up for failure. No one wants to face next year and say “last year I wanted to lose 20 pounds. Only 25 to go.”
Ok, seriously, the trick is to progress at a pace that allows you to convert desire into habit. What often happens:
Every year eager baby boomers, active agers, mid lifers, and others take on too much, too fast, too intensely. They get hard hit, instead of a habit.
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 to three weeks. 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.
Let me repeat this as it’s so critical and so overlooked: As you progress into your new life of improved movement habits, change only the Frequency, Intensity, or Time of your workouts when you uptick. Stick with the revised version another 2-3 weeks. Then consider whether you need to adjust upward again by going more often, harder, or longer. Pick one. Add. Keep. Adapt. Repeat. A little bit more than the week before.
Sustainable and better for you! Sounds like a new food or vitamin. The FIT principle will help get and KEEP you fit. Next thing you know, you’ll have created a new, healthy, successful exercise habit.
Kymberly Williams-Evans, MA