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Category Archives for "I Want to Lose Weight"
7

1 Deep Breath = Lose 5 Pounds: Myth or My Ohhhhhm My?

Take a Deep Breath and Call Us in 5 Pounds

deep breath for a reasonDear Fun and Fit: K and A  Is it a myth or fact that deep breathing helps with weight loss? Deborah, Santa Barbara, CA

Alexandra: I’m taking a deep breath before I answer. Exhale and ready —>> This is a Big Fat Myth…or not. Here’s what I did for you, Deborah. I went and read piles of so-called research just to answer your question in a somewhat informed way. Blah blah blah. Took a nap on keyboard after about the 20th “Let me tell you all about my secret breathing techniques where you’ll lose 50 pounds next week. All you have to do is sign up for my magical potion/newsletter/product/blog.” They were all like that – one deep breath at the start of the site, then a sales pitch and excited testimonial about the wonders of breathing for weight loss.  First of all, the blog you should subscribe to is ours! Second, anything that has the word “secret” in it is suspicious.

Kymberly: Shoot, does that mean you do not want to hear my secret about deep breathing?  I practiced by calling random phone numbers and breathing heavily.  Then I left Alexandra’s call back info. Even if your metabolic rate and calorie expenditure do not go up with strong breaths, my income might.  And Alexandra’s heart rate.

Three Things that DO Help with Weight Loss

K piking while seated at Ranch

Taking a Breather

Alexandra: Taking a deep breath for weight loss has lots of enthused proponents, all of whom claim it’s backed up by research. But — and this is a flag to anyone who had to do research in grad school — I couldn’t find any of the research to which they alluded. Or, the “research” I did find was done by companies with a financial interest in the results. Translation – they were selling “accompanying” weight-loss products. Go to a reputable site (or don’t, since we did it for you) such as mayoclinic.com and you will see they totally copy Fun and Fit when they recommend three things, and three things only, for appropriate, successful, lasting weight loss:

  1. aerobic exercise
  2. strength training
  3. lifestyle activities

Kymberly: Alexandra did such a good job answering that all I have to do is change her opening phrase “Big Fat Myth” to “Small, Slim Myth” and voila! Insta-Skinny through breathing while typing.

Certain approaches to breathing may bring benefits other than weight loss #activeaging Click To Tweet

However, we do want to clarify that certain approaches to breathing may bring you valuable benefits other than weight loss. If you are keen to reduce stress, increase energy, decrease fatigue, minimize anxiety, and raise your compassion, then try Active Breathing.  You can get easy instructions from our post, Breathe Life Into Yourself.

Alexandra: I would like to add one caveat, just in case you are holding your breath. Don’t hold your breath! Do read our post, Dizzy From Breath Holding.

Don’t Hold Your Breath, Literally or Metaphorically

happy dog deep breath

Does a heavy pant count as a deep breath? Does this breath make my fur look slimmer?

What if you are doing strenuous exercise (for example, watching Clive Owen on tv) and you start to get all sweaty with shallow breaths? Then you pass out. In this instance, deep breathing would help you tremendously. You would not lose any weight, but you would be alive and in possession of your senses (if you were prior to the exercise – wouldn’t want to assume anything). This would free you up to start that weight loss program with the 3 components Mayo stole from us! So in that sense, yes, the deep breathing helped with your weight loss. Keep this advice secret. Don’t tell anyone or I’ll have to come and hyperventilate on you!

Kymberly: Where can I buy the secret advice you just shared? (Let’s out deep breath of excitement and anticipation).

Readers and breathers of the world: What “secret” weight loss approaches have you tried? How much money did you throw down a hole?

ACTION: Catch your breath and a lot more good stuff when you subscribe to our blog.  Twice a week you’ll get practical, active aging advice you can use to enjoy the second half of life even more than the first. Enter your email in any box.

Kymberly Williams-Evans, MA and Alexandra Williams, MA

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6

Healthy Habits: Small Changes Lead to Big Changes

A recurring theme in our business of fitness and active aging is how to get from A to B – where you are now and where you want to be. Whether it’s weight loss, better nutrition, more energy, injury prevention, disease reduction or any of the many other reasons people have, the secret to success lies in using your mind to make small changes that add up and lead to the desired big changes as you create new, healthy habits.

Walk on beach, KymberlyInstead of speaking generally, I’ll give a specific case example. I have a 65-year-old friend, Barbara*. She has diabetes, insomnia, low arm muscle tone (related to a shoulder injury & surgery), is overweight by about 20 pounds, and has forward head thrust. Oh, she also complains of snoring, but wants to avoid wearing a CPAP machine to bed (recommended by her doctors after a sleep study for the insomnia). Her eating habits consist mostly of fast food and restaurant food.

For two months, she has talked about the things she “should” do, yet not much has changed. When she started talking to me, I listened for any recent relevant successes. As it turned out, she had lost about 35 pounds over the past few years. With a background in fitness, food and counseling, you’d think I could just say, “do X, Y, and Z and you’ll be fine.” Well, I COULD say that, but would she listen? Would you?

Keeping in mind she’s my friend, NOT my client, I’m somewhat limited, yet she truly is motivated. So I think like a pro and friend, by staying as non-judgmental as possible (that’s diplomatic talk for me trying to keep my mouth shut regarding unsolicited advice).

When trying to lead a healthier life, small changes are best because... Click To Tweet

Do’s:
Focus on one issue at a time
Put related issues together
Mention possible small changes
Create an environment that leads to success
Go small
Pat, Slap, Pat (totally non-counselorish phrase for Compliment, Correct, Compliment)
Find opportunities to celebrate small successes
Lay out a clear picture of what success looks like – can’t reach a goal if you don’t know what it is

Dont’s:
Try to solve all the issues at once
Nag
Be a saboteur
Expect the person to do what YOU would do

to do listI realized fairly quickly that Barbara’s main focus is the insomnia and snoring, even more than getting off the diabetes medicine. Me, I’d want to be off the daily shots for the diabetes, but that’s ME, not her. She doesn’t like being reminded about pulling her head back, so the forward head thrust is out of the equation for now. She also has shown little inclination to work out, so the arm strength is also set aside. The good news for her is that the cure for the insomnia and snoring is going to help her diabetes and weight too.

These are a few of the changes that she’s made:

She said she wanted to walk her dog, yet that wasn’t happening. Instead of nagging her to walk the dog, I asked what it was she didn’t like about walking the dog. She said it was boring to walk the same neighborhood day after day. Solution: We meet at different places in town and walk the dog. Side benefit: She is discovering places in town that she had never visited, and her dog barks less at night because he’s sleeping better too.

Kila and Liberty on rockShe said she wanted to eat better by eating fewer meals (skipping breakfast, to be specific). Research doesn’t back up this plan, but I know very few people who change their habits when they read research, so instead I went shopping with her and helped her pick out foods she would actually eat. Solution: She found cereals she liked and has taught herself to read labels to watch for the sugar content (for the diabetes). Side benefit: She is no longer driving through fast food places mid-morning to satiate her hunger, so the type and amount of calories she’s eating have changed for the better.

She knows that exercise leads to weight loss, which leads to a decrease in snoring and helps her sleep better, yet she wasn’t doing any exercise. She’s a social person, so I invite her to join me on dog walks and other walking opportunities. For example, she’s so used to driving everywhere, that’s it’s a habit for her to jump into her car for even a short distance. We were headed somewhere that’s about a quarter mile from my house, so I suggested we walk. Solution: She’s starting to look at walking as a way to get from place to place, rather than as forced exercise. By simply “interrupting” her unconscious habit of jumping into the car, she now sees walking as an alternative mode of transport. Side benefit: She has noticed the correlation between the exercise and how she sleeps, and has come to realize that it’s actually cause and effect.

She is a kindhearted person who likes to be a good friend. We were going out to restaurants far more than is my usual style, and I found I was eating more than I normally would. When I expressed concern about this, she wanted to be helpful to me. She isn’t a doggie bag person; her mindset is more toward “clean your plate.” Thinking of “Pat, Slap, Pat,” I said, “I love going out to eat and trying new foods. This lifestyle won’t work for me in the long run, as I’m sitting too long and eating too much” (way better than saying, “You eat out way too often,” which sounds judgy). “Could we swing by the ready-made section of the grocery store and pick up some lunch there instead?” If I had suggested cooking at home, she would not have been successful at reducing her restaurant visits, since she doesn’t cook. Solution: She is looking more to the grocery store as a place for portion control and choice. Side benefit: She now has more time for those dog walks, as she’s spending less time sitting in a restaurant.

nutrition at IDEA WorldI gave her a card for her wallet that lists her goals, but that was a total bust, as she never looks at it. And I discovered that chocolate shakes are non-negotiable for her, so I stopped rolling my eyes. She has a sweet tooth, so I have to work WITH, not AGAINST it. How? I offer fruit in vanilla yogurt to her, which sometimes (not always) satisfies her sugar craving. And isn’t fruit two times out of ten better than candy bars ten out of ten? Maybe she’ll get to five times fruit and five times chocolate bars. But that might be enough to beat the diabetes.

Oh, I got her hooked on Bolthouse Vanilla Chai instead of the caffeinated energy drinks and sodas she was drinking. THAT is a big success.

What is the one small thing you can do? Write it in the comments below so we can steal your ideas.

Alexandra Williams, MA

One very small thing you can do is subscribe to our twice-weekly posts, just by entering your email right over there ——->

Photo credit for “To Do” –  Courtney Dirks

12

Dealing with Stress, Weight Gain, and Hormones

Are You Dealing with Stress? Who Isn’t?

Stress, Floating Anxiety, and a Thailand Beast at White Temple, Dealing with stress

Stressed out and feeling beastly?

Stress affects all species. Most humans have a good idea of their stress levels and whether the stress is helpful (such as exercise) or harmful (such as an injury). As well, we clever midlife ladies can distinguish between Chronic and Acute Stress. Interesting to note is that we tend to handle major stressors better than micro ones.

Stress and Weight Gain are Connected

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!

Which contributes more to weight gain: Chronic or Acute Stress? Click if you're dealing w/ stress Click To Tweet

Getting caught in this cycle can be very … well, um … stressful! Take a relaxing breath as we look at ways to decrease fat that stress may have added to your “friend’s” figure. Yes, get ready for some key insights on dealing with stress and fat collecting — the collection we don’t want to inherit, pay too much for, nor store for posterity (in posteriors). Also, take advantage of other quick posts offering ways for you to reduce stress and possibly halt related weight gain.

Ease Out of Stress

5 Ways Yoga Reduces Stress for Women Over 50: Guest Post from Randi Ragan

Also click on these links to get more strategies to improve your bliss and train your hormones to obey you.

Hormone Hell to Hormone Heal: Guest post from Debra Atkinson

Decrease Stress Now

Bad News about Fat Cells plus Some Fat Facts:

  • More women than men are obese because of menopause (not really bad news for men).
  • We now know our bodies can make more fat cells at any age. We used to think we added fat cells only at certain times in life, such as gestation and puberty.
  • Fat cells can swell up to three to six times their minimum size. Oh, swell! Those cells are unwell!
  • “Normal” weight adults have about 40 billion fat cells; overweight people may have as many as 80 billion. Yes, DOUBLE! The odds are really stacked against the stressed out.
Does stress add fat cells to midlife bodies? Yes or No. Click if you're dealing w/stress &… Click To Tweet

Good News and Fit Facts:

  • Relaxing in the Sleeping Buddha position

    Exercise Your Right to Relax and Destress

    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 your next vacation. And don’t worry!

  • Two super duper interventions that really work to unpack fat are exercise and destressing. No kidding, Sherlock. (Yes, I heard you thinking that all the way from here.) What we need to do is shift our thinking from all or nothing strategies to ones that are more realistic and flexible.
Destressing with Alexandra in Thailand Dealing with Stress

Aaaaahhh, Bliss Out, Le Freak, C’est Chic

The plan? First, implement the 4 F words of Weight Management and Lower Stress Levels*

*adapted from work by Dr. Len Kravitz, presented at the DEA World Convention

  1. Have a Flexible approach when creating your workout program. For instance, maybe morning routines don’t work for you, though you’ve heard that early bird exercisers tend to be more consistent. Or your favorite cardio machine is taken. Try a different piece of cardio equipment or an aerobic class. Look for what fits YOU. Today. With each day up for a renewable contract.
  2. Remind yourself that you are not a Failure if you lapse.
  3. Forgive yourself for any unmet goals or expectations.
  4. Fix what’s not working — without blame or self criticism.

According to Dr. Kravitz, “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):

Successful Fat Losers:

Sleep Helps Reduce Stress

Dog Days of Slumber

  • Stay or become physically active
  • Log 250-300 minutes per week of aerobic activity
  • Limit and monitor dietary intake
  • Accept realistic weight goals
  • Eat a healthy breakfast
  • Schedule meals and exercise thereby staying consistent with both
  • Limit fast food
  • Eat some favorite foods without guilt
  • Accept their body shape
  • Confront problems rather than eat to cope
  • Recognize that weight control is ongoing

Got all that? You now have THE ULTIMATE list of what it takes to lose fat. So relax. And exercise. Then relax some more.

Call to hire Kymberly and Alexandra with this telephone

Call us. We’re dialed in.

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 info@funandfit.org.

Kymberly Williams-Evans, MA

A good laugh also reduces stress. So check out this interview of Kymberly from BiteSizeWellness. Spread the Wellness with us!

 

12

Walk to Lose Weight, Gain Fitness and Happiness

Kymberly at Lake Los Carneros walking Walk to lose weightFree and Easy (and I’m not Describing My Sister)

Looking for an easy, no cost, comfortable way to add more activity into your day? Walk — outdoors, at a local mall, indoors on cardio equipment, down the hall from your office — anywhere you can get in some steps. Why? Many baby boomers walk to lose weight. Yet other compelling reasons beckon us to a walking workout. In fact, walking is the number one preferred form of physical activity among adults of all ages.

Why Walk?

It’s easy to get started. No special skills or equipment are required, though we do suggest good walking shoes, especially for women over 50. Anyone else notice more feet issues with each passing mile? Also, walking can stave off many diseases, especially depression just by strolling or striding out.  You can be social (walking with friends or family) or contemplative (when walking alone). The risk of injury is low low low so go go go. We also mentioned “FREE,” right?

What is the #1 preferred physical activity of US adults? Click To Tweet

Benefits of Walking

Walking as exercise, power walking, dog walking, even moseying can all help you to:

  • live longer
  • have a healthier heart
  • lose weight
  • uplift your mood
  • enhance your mental acuity
  • enjoy more time with friends, pets, family (not necessarily in that order. But could be….)
Can you name at least 4 benefits of walking? Take 10k steps and get back to us! Click To Tweet

Walking for Weight Loss

The rumors are true that you can lose weight with a consistent, well planned walking program. Take a look at our post “Can Walking Really Get You Fit?” which answers the question “how can you lose weight by walking?” You’ll get super clear specifics that will help you determine your pace and duration depending on your goals.

Can Walking Really Get You to Your (Fit) Destination?

Also watch our short video on ways to amp up your walking. You’ll get some surprising tips, progression methods, and pretty scenery (plus a peek at the world’s cutest dog EVER in the universe for all entirety. Feel free to totally agree or leave a comment below).

Become an even MORE proficient walker when you consider these 7 Steps to Walk Better. Read this companion piece if you want to discover more about yourself.

Great Gait! Seven Steps to Walk Better

What if  you don’t walk to lose weight? What if you simply want to age actively, move comfortably, travel and explore the world by improving your walking abilities? Perfect!

Age Actively via Walking

Did you know that people who enjoy life have faster walking speeds than their more pessimistic counterparts? Or that walking can be as effective as running? Good thing, as my knees put a moratorium on me running, but I walk every day. (Thanks to my motivators, Kila and Sydney. Barkalicious).

A Walk is as Good as a Run

 

 

For a few motivating Fun Fit Facts about walking, take a look at our post Sneak in Stats When Walking Briskly for Calorie Burn.

If all this walking for exercise gets you sore, find out how to minimize muscle aches in our post on preventing calf soreness after walking, especially uphill.

How Do I Prevent Calf Soreness After Walking Hills?

walk for weight loss Alexandra PrecorIf you are wondering about the best and most effective technique for getting started on cardio equipment, take a look at our post and video on the Right and Wrong Ways to Work Out on Treadmills and Stairclimbers.

Kymberly walks tall at Rancho la Puerta

Can you spot my pedometer? Closer, closer.

Lastly, are you among the many who consider strapping on light wrist or ankle weights when you head out for a power walk? Then FOR SURE find out about the pros and cons here: Use Weights While Walking: Yes or No?

Small steps lead to big changes! Even a 5 minute walk triggers a bunch of benefits. That’s partly why we’ve written so many posts on this subject. So open up your front door and get your groove on as you move on!

Kymberly Williams-Evans, MA and Alexandra Williams, MA

ACTION: Walk the Talk by subscribing to our blog and accessing your bonus “5 Fitness Myths that Weaken Your Abs.” Click this link to see what’s on the other side that will help you be more confident, capable, and comfortable in your midlife body.

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9

How to Increase Metabolism: Stretching? Cardio? Strength Training?

Alexandra, Dr Hill, stretching, piggy back, how to increase metabolism

Alexandra demos how to stretch while boosting metabolism (not hers, his!)

Dear K and A: How to increase metabolism? How?! I’ve been told that stretching after a workout of strength training boosts your metabolic rate. If that’s true, how long should I stretch to get the good stuff going? In all the years I’ve been going to the gym, I’ve never seen anyone stretch after lifting.  Mary, Holland, MI

Can stretching increase metabolism

Stretch Your Muscles For the Good Stuff

Alexandra: Ah, Mary Mary Mary, you have inadvertently asked several questions!

  1. How to speed up your metabolism, especially for women over 50.
  2. What’s the relationship between stretching and strength training?
  3. Is stretching post workout the best way to increase metabolic rate?

Let’s tackle these questions separately.

Stretching is excellent post-workout (not pre-workout) as it:

  • increases range of motion about a joint or group of joints
  • may elicit positive long-term performance outcomes
  • enhances flexibility (intrinsic property of muscles and joints to go through full or optimal range of motion
  • is an effective intervention for prevention of falls
  • assists in more effective performance of daily living activities

Sources: Thacker et al. 2004; Safran et al. 1988; Woods, Bishop & Jones 2007; Kerrigan et al. 2001; and Misner et al. 1992.

What's the relationship between stretching and strength training? Click To Tweet

That is my diplomatic way of saying that stretching after your workout makes you healthy, wealthy, and wise, but doesn’t have a link to an increased metabolic rate. So how to increase metabolism? Not via stretching. You speed up your metabolic rate by following the suggestions in this post: How Can I Speed Up My Metabolism?

How can you speed up your metabolism, especially if you're a woman over 50? Click To Tweet

I am going to make a wild leap into the Abyss of Assumption here, and say you are looking to burn calories at a higher rate for a longer time? If so, read How Do I Lose Weight but not Bulk Up . It will show how smart you are for doing strength training!

Leap for health and metabolic boost

Leaping Across the Abyss of Assumptions

Kymberly: More good news about boosting your metabolic rate with exercise:  Women who do 40 minutes of cardio exercise at 80 percent of maximum heart rate (fairly intense but not exceedingly so) increase their caloric expenditure for the next 19 hours.  So both weight training AND cardio workouts metabolically zoom you up afterward. Sort of the caffeine of the workout world, eh? Whoa doggies, that’s pretty exciting stuff!

Alexandra: Is it possible you heard the water-cooler discussions about high-intensity interval training, increased metabolic rate and stretching? If so, that is referring to the recovery or “corrective” stretching that comes between short, intense bursts of cardio activity. But that’s not strength training, and the metabolic effect is from the cardio bursts.

Alexandra planking at Lizard's Mouth

Alexandra Looks into the Abyss and Likes What She Sees

Kymberly: As to why people do not stretch after weight training, we can only surmise that it’s lack of education sometimes disguised in their minds as lack of time. Saying they’re “flexibility losers” is just not in us. We can say we found nada, zip, bupkus about stretching helping metabolic rate. (Actually I can say Alexandra found nothing as she did all the research work this time around. Go twin sissie! I was busy watching soccer on tv. And the players did stretch afterwards. Go soccer!) We do advocate relengthening muscles shortened in training. And we’ve covered how to increase metabolic rate post workout. That’s a wrap here at F and F!

Alexandra: I think I’ll just get bossy and tell you to keep stretching cuz it’s good for ya, and keep at the strength training for the same reason.

Kymberly: Lastly, check out our post Stretch Before or After Running, Walking, Fighting?. Then when you do your stretches post-workout, stare at the others as if you are superior and know something they don’t …cuz’ it’s probably true.

ACTION: Subscribe (and strength train a wee bit) if you have not already. Click this link to see what awaits you on the other side. Hint: It’s a bonus that will help you be more capable, confident, and comfortable in your own body. 

Kymberly Williams-Evans, MA and Alexandra Williams, MA

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7 Healthy Lifestyle Tips: How Can You Create Better Habits?

Healthy Lifestyle tips get you on top of the world

Feel on top of the world when you embody a healthy lifestyle

“I want to change my life. I need to change my life.” If this is you, wondering how to create a healthy lifestyle, then feast on these healthy lifestyle tips proven to help you get more fit.

Making lasting life style changes, especially in the context of fitness and weight loss, takes dedication — but it’s doable. Most people know to exercise regularly, eat well, and reduce stress in order to make a change for the better. But somewhere between knowing what to do and actually doing it, we fall into the “Abyss of Inertia.” Why is that? And what can we do to move from stuck to started?

Go From 1-10 with 7 Healthy Lifestyle Tips

It’s easy to be at level 1 (I’d like to lose 50 pounds) and wish to be at level 10 (I lost 50 pounds), yet it’s extremely challenging to get from 1 to 10 unless you have the steps in between mapped out. You know where you are and where you want to be, but don’t know how to get there.

Fortunately, we know and we’re going to share! That’s what 35 years each as certified fitness pros and Alexandra’s advanced degree in Counseling allow us to claim.

To make lifestyle changes, choose Simple, Specific, Sustainable Steps that will lead to Success-… Click To Tweet

Simple, Small, Sustainable, Specific Steps Spell Success – Yes to the S!

To make lifestyle changes, both big and small, make a 1-10 numbered list. One = where you are now; ten = what your new, improved, fit life will look like. Where do you want to be?, aka — your goal. List the steps it will take to get to this goal. Choose Simple, Specific, Sustainable Steps that will lead to Success. It’s all about the letter S!

A typical example of an overwhelming goal : I want to lead a healthier lifestyle. This statement is rather vague, making it hard to know if/ when you’re successful. A better starting point might be: I want to eat more berries and veggies, select food and companies I can trust to nourish me well, and move at least 150 minutes each week. From there you plug in small changes that you will actually do. Instead of thinking in grand scale (though we wouldn’t mind living in grand scale in Highclere Castle, where Downton Abbey is filmed), think of the least you can do. Multiple easy choices go further than grand, sweeping plans that come to nought. Unless you’re the broom in Beauty and the Beast.

Asking yourself what is the LEAST you can do to improve your fitness level, and your chances for… Click To Tweet

SAMPLE Plan to Instill Healthier Lifestyle Habits

  1. Before you eat something that may hinder reaching your goal, write down the food. Seeing “four scoops of tuna salad” written down may help you decide to just take two scoops, or even just one.
  2. Shop at a farmer’s market, co-op, or the perimeter of grocery stores (any place where healthy food dominates the choices).
  3. Healthy Lifestyle Habits and Hampton Creek

    Photo and tagline courtesy of Hampton Creek

    Buy plant-based foods, particularly from sources you research and trust. For example, learn what you can about Hampton Creek, a major manufacturer of sustainable foods that are made from plant ingredients. Serve your social sense and healthy self all in one go! And yes, Hampton Creek is sponsoring this post as they actually care about creating sustainable food, as do we. Disclosure Done, Bam!

  4. Add 1,000 steps a day to your movement.
  5. Serve dinner on smaller than standard plates, then put all the extra food into the fridge so it’s not just sitting out where you’ll be tempted to mindlessly eat seconds.
  6. Do 5 push-ups, from knees or toes, and 10 squats.
  7. Reward your achievements by writing down the extra energy you have, or getting a massage, or calling a supportive friend. Choose any reward that is positive (not junk food) and acknowledges your hard work.

Walk 1000 steps Kymberly and LIberty2 Bonus Steps to Super Support Improved Health Habits

  1. Read our post: How Do I Get Healthy Habits to Stick
  2. Be motivated beyond belief and also read Which is the Best Workout so you will be more liable to achieve those 150 cardio minutes.

You’ve probably figured out that thousands of options exist that would fit into your seven steps. Mix and match according to your goals. And of course, making a change is really way more than seven steps, though picking a manageable number will get you moving forward. The sample plan above has nothing earth-shattering or magical, which is good. It means you don’t need to wait for the earth to move or a magic wand to sparkle. You just need to make small decisions repeatedly until they become a habit and you realize three months have passed, and you are now eating more healthfully and have dropped the 20 pounds.

Won’t it be great to shift from “I need to change my life?” to “I know how to change my life for the better and I did it!”

ACTION: To get more support for positive, active aging SUBSCRIBE.  Have us come your way twice a week to help you sustain your healthy habits. Enter your email in the box below.

Photos taken by Alexandra Williams except the first one and as noted.

Alexandra Williams, MA and Kymberly Williams-Evans, MA

Sign up to start "youthifying" today.

 

 

34

Lose Weight Doing House Cleaning: Possible or Not?

 

retro picture of woman who hates house cleaningDoes housework count as exercise?

Ever wonder if house cleaning burns enough calories to make a difference? I got to wondering how many calories one burns after I did a bunch of house chores.

As we’ve mentioned before, if you incorporate more movement into your daily activities, you can successfully lose weight (or keep weight from jumping on to your body in the first place). So it sure would be nice if house cleaning fell into the “watch those kcals just fall off my body” category, wouldn’t it? (PS It’s also nice if you want to subscribe and get active aging answers from certified fitness pros twice a week).

Good news for all of us who have worked up a sweat changing the bed sheets, vacuuming the rugs, and dusting the ceilings (please don’t say I’m the only person who does this) – according to a recent study in the U.K., a good spring cleaning can burn more calories than running a marathon. Since I hate to run marathons, this is welcome news indeed!

A good house cleaning can burn more calories than running a marathon. True or False? Click To Tweet

Sales image for TransformAging

What do TransformAging and Housecleaning have in common? Both get you more fit

More good news: We have to mention TransformAging, our webinar summit that guides you to be more energetic, attractive, and mentally and physically stronger. Reinvigorate your body, mindset, and life when you implement its easy steps.  Get your own set of the entire TransformAging Summit recordings and access proven, evidence-based secrets you can put into action today. Click any link in this paragraph or click the image to find out more about this cutting edge series and how you can own it immediately. 

Now back to calorie counting and housework:

close-up of mushroom

What you might find under the bed if you don’t clean. Looks like a furry golf ball, but it’s fungus!

According to the study (done by promotionalcodes.org.uk), a good spring cleaning burns 3,655 kcals, while a marathon burns 2,500 – 3,500. Yes, it will take you longer to do the cleaning than the running, but look on the bright side – you didn’t have to run. Check out this breakdown:

  • Vacuuming (1 hour) 238 calories
  • Dusting (2 hours) 340 calories
  • Emptying, cleaning, repacking cupboards (4 hours) 952 calories
  • Scrubbing the floor (1 hour) 258 calories
  • Climbing up and down stairs (20 mins) 181 calories
  • Turning mattresses and making beds (1 hour) 136 calories
  • Moving heavy furniture (2 hours) 476 calories
  • Cleaning windows (3 hours) 612 calories
  • Cleaning external doors (1 hour) 204 calories
  • Deep clean bathrooms (1 hour) 258 calories
Duomo, Milan, Italy Hate to do the housework here

Let’s clean these doors and windows for a firestorm of calorie burning

Quick math tells me that’s 16 hours of work. And I see no category for jumping onto the mattresses when you discover spiders lurking under the bed. I’m sure there’s a high calorie burn for that. I can testify that my heart rate was definitely in the “Working Very Hard” range.

Cleaning external doors isn’t my thing, though I do scrub down the area by the doorknobs. I’d also love to see the calorie count for scrubbing all the kitchen cabinets plus the stove hood and kitchen walls, mainly because I want credit for these chores. Does sweeping count as part of scrubbing?

So, who’s up for 20 minutes on the stairs? And who thinks this is good news? I know I’m excited, though I doubt I’ll pull on my workout gear and put out a 16 hour house chore workout. And how many calories did I burn getting all the dog hairs off the mini-trampoline?

Action: Another easy and free action is to have us come to you twice a week. Not to clean, mind you. But to share tips on how to age actively and enjoy the second half of life. SUBSCRIBE now and grab your bonus while you’re at it. Also, could you get that dust bunny from my corner when you’re done entering your email? 

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Alexandra Williams, MA

 

24

Best Workouts to Burn Fat For Women Over 50

Be Low Fat or Burn Fat?

Alexandra in rain, burn fat, use calories

Secret to Fat Burning: Run Up Hill. Let Rain Rinse off Fat Sweat. Walk Down Hill. Have a Beer. No, Don’t. Water Bottle is Best.

Do you have a goal to be lower fat? Did you know you don’t have to burn fat predominantly in order to lose fat? Whoa. What just happened there??!! Stick with us to get the most accurate fat burning advice directly and subcutaneously!

Let’s walk through the sometimes confusing realities of killing off kilocalories. Once we appreciate the role carbohydrates and fat both serve in providing fuel, then we can understand how to select the “best” workout programs.

But first, when speaking of “the best” programs, we have to mention our recently created “Ultimate Abs Workout Collection for Women Over 50.” (Go for it — click that link!)  Even if you’re carrying extra ell-bees around the middle, you can still achieve a strong core. Why not feel more confident, capable, and comfortable in your body as you burn fat and gain amazo abs? Read more here as well: Get Ultimate Abs (Better Yet, A Strong Core)  Ultimate Abs Workout Collection for Women Over 50 - binder image

And, we’re back …. Stick with us to the end where you’ll get 4 fat burning programs to try.

Go Into Deficit to Win as a Loser

First, the goal is to have a caloric deficit to lose any weight. That deficit comes from the age old energy balance equation: take in fewer calories than we put out (eat less); put out more calories than we take in (move more). The entire weight loss picture is far more complex, affected by a myriad of other factors. For more on losing weight and fat, check out To Burn Fat, Do I Go Faster or Slower?  Professional alert warning system activated — it’s not just about cals in and out, though you do have to start there! (Then continue with this post on another surprising factor that affects weight: Is Stress Making You Fat? )

Carbs vs Fats, Welcome the Relatives; Count the Absolutes

Second, is that we break down carbohydrates 40 times faster than fat, with carbs supplying most of the fuel (energy) to power our exercise. Distinguish between absolute and relative numbers when thinking of fat loss. When you exercise with some intensity, you use a higher percentage of carbohydrates compared to fat as the fuel source. However, the highest total of burned calories is what you are going for. For that, you need to suck it up and add some effort.

picture from Pound workout

Drum that Fat Off Your Body with a Sweaty Workout. Don’t Poke Venus Williams with your Drumstick!

Higher intensity exercise burns more calories; however, a long, slow approach is better than what most of the adult population is doing — uh, as in better than not much or nuffink! But a workout with some oomph to it at a higher pace will use more total energy (calories) than the lower intensity plan. Absolutely!

Fat Burning Mythical Zone
So forget needing to be in a “fat burning zone” when making cardio equipment or fitness tech choices. Get in the calorie burning zone, which is also a high carbo burning zone.

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4 Best Workout Programs for Fat Burning; This Girl is On Fire!

To burn fat and lose weight, one simple rule is to Go as hard as you can, as long as you can, as… Click To Tweet

Third, thanks to international fitness expert, professor, and colleague of ours, Dr. Len Kravitz you get top level practical tips. He shared with us the exciting, proven, no-magic-required realm of the four best training programs to maximize calorie burning and become lower fat! He recommends we try all 4 methods.

  1. Kymberly in tree burning fat and calories

    HITT: High Intensity Tree Training

    High Intensity Interval Training (HIIT)
    Select a cardio activity you enjoy, such as cycling, running, walking, using a row machine. Go as hard as you can for about 30 seconds. Then recover at a self-selected, variable pace for about 3- 4 minutes. Complete 4-8 rounds for a total workout time of about 30-45 minutes. Dr. Len recommends changing up the mode workout to workout, especially if you have several favorite cardio activities.

  2. Tempo Training
    This fat burning workout has you going at your hardest, fastest tempo for 20 minutes max. Pick a pace you can sustain for this shortened duration and give it your all! Recovery is at the end for as long as you need. That’s it! Simple and hard at the same time.
  3. Split Training
    Ready, set, go for 10 minutes as hard as you can at a pace you can sustain for the time, but no longer. Take a recovery break for as long as you need, up to around 5 minutes-ish. While you can stick with one mode for this method (such as all jump roping), Dr. Len gives the high five to alternating between two activities: treadmill for the work interval; elliptical for recovery, for example.

    Listen to Lenny

    Listen to Lenny

  4. Steady State Training
    Go with this approach when you need a low- to moderate intensity recovery day. Walking is a great activity for the Steady State workout. You want to move comfortably for 30 minutes to one hour at a constant pace that allows you to sustain a conversation. If you launch into a long-winded monologue, pick it up a bit. If you are panting out a few words then having to grab your breath, ease up a bit.

And if you forget all this, simply recite the Kymberly mantra: “Go as hard as you can, as long as you can, as often as you can.” I hear the sizzle of calorie burning already!

ACTION: Make it easy on yourself to get the best and latest fitness, movement, and active aging advice. Subscribe today. Grab your freebie once you enter your email. We come to you twice a week.

Kymberly Williams-Evans, MA

14

Live Better with Meditation, Menopause, and Memory

Longevity, Memory, and Mood Benefits of Meditation

Rancho la Puerta flowers and statues

Who wants a solution to reduce menopause symptoms, decrease stress, minimize weight gain, improve memory, and even boost longevity?

Kymberly: Those who know what a high energy, chatty, loquacious, interactive mover and groover I am will be surprised to hear the answer coming from me. (Or not, as you already saw this post’s title. Menopause might make us forgetful, but not stoopid.)

 Anyone else find menopause a little stressful? In the award winning category of  “Stating the Obvious,” menopause stress can contribute to memory loss and weight gain. As in, “I sure don’t remember gaining those 30 pounds.”

The “No Exercise Plan” to Live Longer, Leaner, and Kinder

Anyway… turns out Meditation can turn back the hands of time and pounds. Additionally meditation has even been proven to make us nicer, kinder, more compassionate people. (Hear that hubster? I’m not menopot moody. I’m meditation deprived). If you want to breathe more life into yourself, read our post on meditation lite). Also check out my Tip #3  in our post “10 Ways to Get Healthier in Under 10 Minutes.”

Just a few daily minutes of meditation can calm us, reduce stress, and slow our heart rate. Sounds a lot like the benefits of exercise, right? But without moving! Meditation may also reverse the effects of aging on the brain. It thickens the prefrontal cortex, the area of brain that helps with planning and attention. For people with memory loss, meditation helps increase memory via more blood flow to brain. But wait, there’s more! Meditation also decreases our body’s stress hormones, heals our wounds faster, and lowers our blood pressure.

Meditation may reverse the effects of aging on the brain Click To Tweet
Which twin has the longer telomeres? Not telling!

Which twin has the longer telomeres? Not telling!

Longer Telomeres = Longer Life; Tell It Telomeres!

Factor in recent studies that show meditation increases telomere length, and you have your longevity, happier life bonus plan! In the DNA world, telomeres are the little plastic pieces on the end of our chromosome shoelaces. The longer your telomeres, the longer your life span. Short telomeres accelerate aging and correlate to a shorter life. People who meditate daily for at least four years have longer telomeres than those who do not meditate. For ten added quality years of life, be the first to enter the word in the comments for that plastic shoelace piece without having to google it. Hint: It starts with an “a.”

I’ll take an order to go please of a young, long-living brain garnished with my years of experience. Since I have big plans to be around four years from now, I might as well get on that telomere lengthening program.

Meditation Room at Rancho la Puerta

Meditation Room at Rancho la Puerta

Meditation Options: From Silent to Guided

On when of my guest teaching trips to Rancho la Puerta Fitness Resort, I decided to attend three meditation classes. Loved them! Not only did I stay still and quiet for record time (ok, half an hour for each), but also I have stuck with meditation since coming home. More on that later in this post. Remember to keep reading!

The sessions were totally different from each other: one was a guided visualization that the instructor talked us through from start to finish. Another was a silent meditation with the instructor giving directions and suggestions at the start, then setting a timer that lulled us back at the end. The third had verbal guidance that segued into soft music and nature sounds. All three meditations left me revved, calmed, and focused enough to learn more. One thing the Ranch teachers stressed — perhaps better to say “emphasized” — is that meditation comes in many forms and styles. Pick one or a few approaches that resonate with you, as there is no right or wrong way. We reap the active aging benefits regardless, in as short as seven hours in some cases.

Support Your New Habit with Meditation Apps

10 Minute Meditation App

Meditate Now App

Meditation App Calm

My current fave: Calm

Since I am a meditation novice I asked one teacher whether having phone apps would help. Cha Ching – Ohmmm! That got a resounding thumbs up, heart rates down as a good idea! As soon as I crossed the border back into the U.S. (also known as “covered rate plan for my cell phone”), I downloaded “Relax and Rest,” “Take a Break,” “Calm,” and “Meditate Now.” All are free. So far my favorite is “Calm” as it offers verbal guidance and a 7 day progressive program. My mind wanders less when I have a voice calling me back from my mental to-do lists, thoughts of the past and future, and sleep’s siren call. Try them if you have a smart phone and are wanting to reap meditation benefits. Heck, you may end up with a youthful, sleek, brainy phone once you download these apps!

I am on Day 6 of meditation, with some sessions lasting 5 minutes, others hitting an ambitious 13! So far I have noticed a bit more ability to focus and my creativity has been on the upswing. I thought of this post title after meditating, for one thing! Now to be nice to my sister. Might need those four years of meditative practice first. snarfle snark

Alexandra relaxing at Rancho la Puerta

Alexandra looking memorable if not meditative

Alexandra: I was going to meditate, but I forgot. Maybe next time.

Use meditation to help you remember to subscribe to our blog. We come to you twice a week with professional, proven, active aging advice.

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Kymberly Williams-Evans, MA and Alexandra Williams, MA

 

19

3 Biggest Treadmill and Stairclimber Mistakes [video]

Alexandra on treadmill wrong

Alexandra gets Lost in Translation

Do you hop on the stairclimber or treadmill to get a good workout for your wrist, neck, or spine? Do you have a goal to put all the load into your joints as you lean either too far forward or too far back? Didn’t think so!

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:

  1. heavy wrist bend
  2. elbow lock that leads to neck tension
  3. posture that is either hunched forward or inclined back.

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).

Sign up to start "youthifying" today.

Kymberly Williams-Evans, MA and Alexandra Williams, MA

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