In any case, the perfect time to start a get-fit regimen is today. You know, right after you read this post. Or do your lunges while you read it. Then take a few sweaty selfies to prove your dedication.
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 have more energy. You will save money. 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. Definitely your energy levels will rise. 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
Alexandra: Ladies, your questions are so similar that they are now joined together in cellulite love. Let’s first give some definitions, yes? Cellulite originates in the subcutaneous fat beneath the dermis and epidermis (a “dermi” way of saying “skin”). It’s caused by small protrusions of fat into the dermis. Quiz later, so stay with me. And cellulite can be found on slender women; it’s just that weight gain exacerbates the condition.
So…the answer about specific exercise is “No” and “Yes.” Any eating and exercise regimen that includes a healthy diet (with fewer calories going in than being put out, since cellulite indicates a need to reduce some fat), plus cardio (aerobic movement) and resistance training will help you lose weight, which will reduce the visible “dimpling.” But (I didn’t say “butt” or you’d be reminded of the cellulite) since the fat where cellulite comes from is sitting on top of muscle, you can do specific resistance training for the tush (see, I didn’t say “butt” again), hips and thighs. Why? ‘Cause whimpery, weak, mushy muscles show the cellulite a lot more, whereas tight and toned muscles help smooth out that uneven look! Hello squats, lunges, and lower body workouts! (Go to our post, Wrong and Right Way to Do a Squat to know how to execute squat excellence!)
Kymberly: Gaby and Cristina, if you tell me that you are “Smokin’ hot babes, but not smokers,” then good on ya’ because cigarette smoking will weaken the formation of collagen, which may allow for easier protrusion of fat into the dermis. Yup indeedy, smoking can worsen the appearance of cellulite. If you do smoke, then STOP IT!
Alexandra: In case you have a wistful little voice in your head that asks, “can’t I just apply a cream or something?” the answer is 99% “No.” Surgery, injections, massage, creams/ointments, suction, heat application and herbals have NOT been found to have an effect on your cellulite. Both “shock wave” and laser therapy have shown some results in the improvement of the appearance of cellulite, but the study samples were small and so recent that more research is needed. I just mention it here so that you can kind of keep an eye out for further research on these two possible therapies. While you’re waiting, exercise more, eat less. That’s the bottom line on your bottom line!
Kymberly: Before I pontificate, let me contradict my sis. You can and may simply apply cream if you want. It just won’t work. Save your money for workout clothes. We have some baddish, badass news (unless you’re a man): cellulite is offered exclusively to women. Darn it! Right in the subcutaneous fat, where the fat protrusions occur, men are structured differently than women. Not only that, but men’s skin is thicker, and we aren’t speaking metaphorically; we mean literally– their skin is thicker in the thighs and butt. Women carry five times more fat cells in the thighs, hips, buttocks than in other sites of the body. Physiological rip-off, we’d say!
So get busy racking up cardio time, do those lower body exercises (check out our post for 5 more reasons to join a Group Strength Class), and eat fuel, not chubby grub. Or wear long pants the rest of your life and curse your ancestors for the genes you inherited. We prefer Action Plan A. Action Plan B could cut into your other inheritance.
Readers: If you have cellulite, have you remembered to text your parents to thank them for the genetic predisposition? Start pressing those tiny buttons!
ACTION: Comment below if you have tried strength training and seen it make a difference — with your strength and fat stores. Please tweet or share if you know someone who could benefit from this info.
Photo credits: Creative Commons
Kymberly Williams-Evans, MA and Alexandra Williams, MA
Health and beauty are inside jobs! Body image and a “perfect physique” are matters of perspective, culture, history, and whatever the mass media tells us.
Can you say “Mixed Messages?” Don’t believe us? Take a brief tour through past wistful wishes for va-va-voom figures. Look at what people were willing to do to achieve that “look du decade.”
Don’t make us talk about you years from now! Our gift to you as we wrap up — no, not gifts. We are not that organized! — Work the look you already have. Embrace it; Look it in the eye and say “Ell-bees – you and I are going into the New Year together baby, guilt- and stress-free!”
Whoa now you Vixens, Dashers, and Red Nosed sorts! Don’t go overboard — or is that “oversleigh?” We said give yourself some body-lovin’ self-acceptance while staying active, not plunk down your hiney so finey!
ACTION: Subscribe to get us to come to you twice a week with active aging solutions tailored to women over 50. Subscribing is self love! Simply enter your email in one of the boxes AND get your bonus free.
by Kymberly Williams-Evans, MA and Alexandra Williams, MA
Brush your teeth before sitting down to watch a TV show. You’ll be less likely to eat those high-calorie, no nutritional benefit snacks.
Write out your grocery list, then stick to it. If marshmallow caramel chocolate double-dipped snack-a-doodles aren’t on your list, they don’t go in the basket. You can’t eat what isn’t in the house.
Whenever you have to wait for someone (a child at school, spouse at an appointment, friend at the movies), walk while you wait instead of sitting. If you have to stay in one place, then stand and move about the room (or fidget). If it’s a 10-minute appointment, go for a 10-minute walk. You’d be amazed at the number of steps you can add to your day just by NOT sitting.
Buy foods in bulk. If your rice is in a 5-pound bag, then you are lifting a 5-pound weight when you carry it. Do a few bicep curls before you use up all the rice! You don’t need fancy weights to work out. An overhead press with a 5-pound bag of flour works… and leaves you with a nice powdery dusting in your hair.
1. Get up during tv commercials and either walk or jog in place or grab a broom and sweep the floor. Yup, do a chore; it’s not a bore; you can reap more… when you move during ads.
2. Set a timer to remind you to stand up and walk at least 100 steps every 20-30 minutes. Takes just 2 minutes and prevents the physical and mental atrophy that comes with sitting too long at a stretch.
3. Meditate to relieve stress, increase cognitive skills, enhance compassion, reduce blood pressure, and send more blood and oxygen to your brain. Take advantage of free phone apps to build in a 5-8 minute meditation. Longer is great; but even a short meditation session will bring benefits. For suggestions on apps you can download, click to our post Meditation, Menopause, and Memory.
4. Repeat Yourself Yourself. When you go to sit down, sit, then stand, then sit. Then when you are ready to get up again (see my second tip), stand, then sit down, then stand and go! Congrats! You have just completed two squats. If you repeat this down-up-down up-down-up pattern a few times a day, you’ll have easily and quickly worked in a full squat set. Hello easy lower body strengthener!
5. Swap out your computer, office, or tv watching chair for a stability ball. At least you will get some core activation while sitting. Takes fewer than 10 minutes to switch the chair for the ball, but you’ll reap the rewards the entire time you are on the ball. Yes, get on the ball people!
Action: Reading and exercising make you smarter, which also leads to brain health, right? So subscribe to our twice-weekly posts. They’ll get you all smartened up. And first crack at our upcoming Ultimate Abs Workout Collection for Women Over 50 program.
Alexandra Williams, MA and Kymberly Williams-Evans, MA
You might be level- headed, but are you level-hipped and level-shouldered? What do the right and left sides of your body tell about your stance if we take a sidewards glance? Are you a “posture cheater” who displays a sneaky telltale clue that gives you away when you fake standing tall?
Part 3 of our Posture series takes a look at posture from “both sides now” to figure out how you stand (Baby boomers – did you recognize that song title? Joni Mitchell was no slouch). We know where you stand–on top! Or lifted nicely once you add our tips on assessment!
For the record, that is not a peace sign K lays on A at the end of this short video, but bunny ears. Hop to it, sis!
Well, pretty much this:
And some of this:
Photo credit: Creative Commons, kittykaht
Kymberly Williams-Evans, MA and Alexandra Williams, MA
Alexandra: Another popular way people ask us this question is “How do I get Michelle Obama arms?” Either way, we have suggestions for you. The best way to control “tricep flap” is with long-sleeved shirts! Or do you mean a more permanent solution? Velcro, for example. We call the triceps the “bye-bye muscle.” You wave bye-bye. You stop. It doesn’t.
Kymberly: Just like Alexandra’s humormongering at a party. Ahh haaa haa Good one, eh? “Tricep flap” is so easy to address I am surprised it has run out of control in epidemic proportions (just like all those flappers who whirled themselves into a tizzy in the Twenties). Strength train the triceps. Then give a twirl and whirl to the single weight triceps extension Alexandra shows in our YouTube video. Feel encouraged to subscribe to our Fun and Fit channel if you’d like more moves designed for women over 50.
However, much as I love my sis, I actually prefer the following moves for triceps: tricep kickbacks–kind of like political life and funding flaps in certain countries; or triceps overhead extensions–what many people could use with their mortgages; or triceps push-ups– Similar to chest push ups, but with the arms narrower and elbows tucked next to the rib cage throughout the exercise. Yes, keep your arms parallel to your body. If you have not done this move before, start with the knees on the ground.
And if, diplomatically saying that if you were carrying any extra fat globules in the arm area, well… time for some cardio and general strength training of the major muscles. You want to reduce fat with an overall exercise program while strength training the triceps. Let those triceps babies show their fulsomeness. No longer need they hide under any fat. Of course, no longer need they be ignored either. Kind of like what people might want to do to Alexandra’s jokes at that same party.
Alexandra: What party? Just because you left town and I got all the cute guys to myself. Yup, just me and my sleeveless shirt. And my lack of wingspan, as a friend calls the triceps (okay, my imaginary friend). Another way to control tricep flap is with an air-control tower. By this I mean, control the amount of air-speed created by those flappers. “What… is your quest?” “To seek the Holy Triceps.” “What is the air-speed velocity of an unladen tricep?” “What do you mean, an African or European tricep?” “Huh? I…I don’t know that.” (Bioioioioing, extra flap just thrown over). This Monty Python digression has been brought to you by an exercise called the “Skull Crusher,” which Fun and Fit feel is a very Pythonesque name. See, I did get around to the “bye-bye muscle” by and by.
Oh, and we also got around to another post that will give you more ideas to get great arms. Click to laugh and to access.
Readers: To whom and what would you love to say “bye-bye?”
Kymberly Williams-Evans, MA and Alexandra Williams, MA
Kymberly: Hold on a moment. Did someone other than F and F just slip in a word play? Stand tall and proud just for that. While you’re standing, do some pec stretches and mid-back strengtheners. The stronger your back muscles are – especially the ones between your shoulder blades, such as the trapezius and rhomboids – the more those muscles will contract to lift your spine erect and to keep your shoulders back.
Yeah, you could hire someone to nag you to bring your shoulders down and back, but that’s no fun is it? Instead let’s think of fun things that FnF could stand for (as seen in your salutation).
Alexandra:What? That is a gimme. Anyone who’s seen my high school photos knows that FnF means Foxy and Fine! Hello? Did you not see those HOT photos of me that were never taken? Let’s pretend for a moment that we are answering Sharon’s question…nope, it’s passed.
But in the spirit of general pride and gaining two inches in height, I’ll give you our mom’s secret (she was a modern dance teacher)–ask someone to poke you between the shoulder blades at the dinner table. It’s a quick, yet mildly annoying, reminder to contract your mid-traps (that is fancy-talk for “pull your shoulder blades toward each other”). Or you could read our post, Look Younger and Thinner Instantly with Better Posture, which is not annoying at all.
Kymberly: Also try our zip trick to remind you that posture involves all the abs, uses the entire core, and requires activating the back side of your body as well.
Alexandra: I also see that Kymberly mentions chest stretches above. What she didn’t mention was that standing up taller and opening up the front of your body makes you more–caution, technical term coming–stacked! Not just appear so, but actually more frontal real estate. And you can then breathe better too. Since it’s hard to remember to pull your shoulder blades into a close, personal relationship, I’ll share a hot little workout trick I made up years ago. Do some of your exercises with your back and shoulders against the wall. For example, bicep curls or forward raises. Even though you aren’t actively focusing on “moving” your back, it will be easy for you to notice if you fall forward off the wall. Find out more about these quick and easy posture reminders at our post, Posture to Perfection.
K: In short, worry less about what you see in front– the pecs and anterior deltoids — and more about what’s happening behind your back. Just like in high school.
A: Did someone say “Off the Wall?” When the world is on your shoulders, Gotta straighten up your act and boogie down. Quick, who sings that? If you can sing and dance this entire song with shoulders back, you win a free Moonwalk lesson!
Readers and posturemongers: What reminders do you use to maintain good posture? Who had a mom who nagged you to stand up straight?
Kymberly Williams-Evans, MA and Alexandra Williams, MA
But first, take a look at our recently released program, “Ultimate Abs Workout Collection for Women Over 50,” (over 23 videos, 10 modules, popular abs questions addressed).
Our quick video tutorial gives you helpful specifics on how to perform oblique (side) abdominal crunches correctly. And as a bonus, we also show how NOT to do them.
Good news – you don’t have to learn technical terms. But just in case you’re wondering why we say “obliques” instead of “waist” or “that area that encircles your spine that used to be oh-so-tiny way back in high school,” we’ve got some quick Ed-U-Cay-Shun-al info about the technical terms.
Your external obliques run diagonally, forming a V in front. Imagine you’re putting your hands into a vest or front coat pocket. Feel those rock hard muscles? Yeah, me neither. But I do know that my obliques are there somewhere.
Your internal obliques run at right angles to your external obliques and form an inverted V. Put your hands on your hips with your thumbs in front and fingers behind, pointing down as if putting your hands into back pockets.
For those of you who like the nitty-gritty, oblique-y details, here’s an excellent definition by our colleague Dr. Len Kravitz, who teaches at the University of New Mexico and is way smart!
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.” More importantly, you can now confidently add oblique crunches to your exercise routine. Score!!
Photo credits: CreativeCommons. org
by Alexandra Williams, MA and Kymberly Williams-Evans, MA
Our friend and colleague, Debbie is a personal trainer, group exercise instructor, fitness club director, running coach, and repeat dog rescuer, who blogs over at Coach Debbie Runs. She isn’t quite as tough as this post makes her sound. She has been working with a mature population for many years and understands how to lure exercise haters into a healthier lifestyle. She hopes you will check out her blog for inspiration, training programs, and tips on living a plant based, active lifestyle.
By Debbie Woodruff
I didn’t become a personal trainer for the huge amount of money I could make. Nor for the glory and fame that I could achieve. Nope, I became a personal trainer because I believe in health and fitness. Our lives are much better when we exercise.
Which is good because there hasn’t been a much fame, glory, or money involved. But I do know I’ve made a difference in a few lives, so that’s a pretty good trade-off.
However, I have grown pretty tired of hearing one comment, not just from clients, but from non-exercisers in general. Various people who come to the gym, friends of clients, even other bloggers will walk in, look disdainfully around at the equipment, the members sweating, the trainers training, and say, “I hate to exercise.”
As a trainer, I used to consider this a challenge. I envisioned working with these people, creating a program for them, finding something that they do enjoy, and they would become lifelong exercisers. Happy ending! Barring that, I could at least make them like me enough to enjoy the time we spent together training.
The problem with the former plan is that it rarely happens. Exercise haters stick to a program for a while, whine and complain a lot, begin to find excuses, then disappear from the face of the gym forever. Or at least until it is time for next year’s new year’s resolutions.
The latter solution isn’t perfect either. A large segment of the population can’t or won’t hire a personal trainer, so I’m missing a large part of the target audience. While I do have a few clients who train with me because they enjoy my company, they would rather chat than work out. And they are terrible at adhering to the other parts of an exercise program normally done on one’s own, like cardio, proper nutrition, and lifestyle changes.
I’m tired of sugarcoating exercise, of trying to make everyone happy, of spending my valuable time convincing exercise haters to enjoy doing something that will make them live longer, feel better, play stronger, and generally have a better life. So, to that end my new mantra is…
Whoever said that everything that you do in life had to be fun? We, all of us, do many things daily that we don’t really enjoy. Do you like brushing your teeth? Cleaning the litter box? Washing the dishes? Vacuuming? Do you do it? Yes, because not to do it would leave you in a very dirty place.
Even if you enjoy your job, you don’t always like it. But you do it because, you know, you need to eat. You clean your house, mow your lawn, help your kid with homework you may not understand yourself. Fun? Not really.
You do all of these things because you have to, need to, are compelled to, whatever. For the most part, you don’t do them because you like them. You may even hate them.
If you spend a half hour three days a week weight training, or some other form of strength building exercise, and take a little time for a walk most days of the week, you can receive benefits way beyond having a clean litter box. You can lower your cholesterol and blood pressure. You can reduce your risk of heart disease, osteoporosis, obesity, diabetes, and cancer. You can reduce the pain of many joint diseases, improve your posture and balance, and general overall health. You will feel better. You will look better.
All of this for only two or three hours a week. Many people spend that much time a night watching television.
So suck it up, buttercup. Just get out there and exercise. It doesn’t matter if you don’t like it. You need it. It’s important. There are many resources available if you are new to exercise and need a little help getting started. You can contact me if you have question, either in the comments below, here on Kymberly and Alexandra’s Fun and Fit blog. Or run over to my contact page.
Who knows. You might even begin to like working out. A little.
Readers: Is there an exercise mode you HATE? Which do you love (or at least tolerate?) We hope Debbie’s post has inspired you to get moving. You can start by subscribing to our site or by checking out Debbie’s. Toodle oo for now!