Category Archives for "Weight and Fat Loss"

Exercise Advice Depends on Goal: Test Your Knowledge

Kymberly Williams-Evans, MA

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

Take Our Mix and Match Test

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

Go for Action with Go To AdviceIMG_4997

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

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

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

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

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

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

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

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

Given Which Goal?


Which numbered goal below goes with which lettered advice above?

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

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

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

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

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


10 Tips to Avoid Holiday Weight Gain

Alexandra Williams, MA

Christmas display in Pacific Grove

Everyone has great ideas for avoiding weight gain during the holidays. Our ideas actually work. How do we know that? Well, I have been in the fitness industry for over 30 years, I know (and write professionally) about healthy eating, and I have a Master’s in systemic counseling. More importantly, we use these tips ourselves.

Avoid Holiday Weight Gain

To make it easy to share (and because I want to increase my Pinterest skills), I made a nice easy pin of our 10 tips to avoid holiday weight gain that you can access at the next big get-together.

10 tips to avoid holiday weight gain graphic

Let us know which tips were most helpful to you. And please follow us on Pinterest: KymberlyFunFit and AlexandraFunFit.


Lose Weight Doing House Cleaning


retro picture of woman who hates house cleaning

Ever wonder if doing the 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 when my P.R. friend Tom sent me a bunch of cleaning tools by Butler Home Products.

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 bedsheets, 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!

According to the study (done by, 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. This is the 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
The Extra Sticky got the hairs off the mini-trampoline

The Extra Sticky got the hairs off the mini-trampoline

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?

Yup, they make things that don't have a motor.

Yup, they make things that don’t have a motor.

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 Lorna Jane 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?

Love these plant-based Twist productsIn case you’re interested, the links to the cleaning tools are in the pictures. These are not affiliate links; I get nothing if you click. I’m just making it easy for you.

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? 

Alexandra Williams, MA



4 Health and Fitness Strategies for Losing and Winning

Kymberly Williams-Evans, MA

Evil statues, K and A in Thailand

Always professional, especially when supporting a good cause!

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

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

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

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

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

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

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

2. Acknowledge the positive changes and actions you have taken

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

Khalil Gibran quote at Rancho la Puerta

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

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

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

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

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

4. Use the power of a community

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

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

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

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

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

Then book us to speak at your events: (805) 403-4338 or email

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


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

Kymberly Williams-Evans, MA

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

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

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

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

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

Alexandra exercisingGoal: Lose Weight

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

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

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

Goal: Reduce Stress

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

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

Goal: Reduce Blood Pressure

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

Goal: Increase Your Life Span

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

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

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

Goal: Make Good Decisions

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

Difference between motivation and inspiration?Move to Improve

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

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

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

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

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

10 Steps to Sustainable Change

This post is sponsored by Silk Soymilk because they also believe in healthy living, so they teamed up with us for these ten steps to sustainable change.

Alexandra Williams, MA

picture of Santa Barbra sunset

We are asked all the time to recommend the best way to make lasting healthy changes, usually in the context of weight loss. In one of our very first posts back in 2010, we shared that the “best” workout is the one you’ll do, but somewhere between knowing you should do something and actually doing it, most of us fall into the “Abyss of Inertia.” Why is that?

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

When I’ve wanted to make lifestyle changes, both big and small, I make a 1-10 numbered list. One is where I am now; ten is what it will look like. My list is the steps I’ll take to get to my goal. The trick is to choose simple, specific, sustainable steps that will lead to success. It’s all about the letter S!

A typical example: I want to lead a healthier lifestyle. Rather vague, which makes it hard to know if/ when you’re successful. A better starting point might be: I want to eat more vegetables, cut back on junk food, and lose 20 pounds in 3 months. From there you plug in small changes that you will actually do. Instead of thinking in grand scale (though I 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.

Sample Plan to Eat More Healthfully and Lose Weight

1. Add 1,000 steps a day to my movement

2. Before I eat something that I think may not get me to my goal, I’ll go write it down. Sometimes seeing “four scoops of potato salad” written down helps me decide to just take 2 scoops, or none at all.

3. Throw away all food that will sabotage my goal somewhere where it’s not retrievable

4. Shop at a farmer’s market or co-op (any place where healthy food dominates the choices)

5. Add another 1,000 steps a day to my movement

6. With the 2,000 steps now added to my day, I’ll now run or walk very quickly for at least 500 of those. It can be in increments.

7. Serve dinner on smaller than standard plates, then put all the extra food into the fridge so it’s not just sitting out where I’ll be tempted to mindlessly eat seconds.

8. Do 5 push-ups, from knees or toes, and 10 squats

9. Get a cookbook or download healthy recipes that have a calorie count that fits my goals

10. Reward my achievements by writing down the extra energy I have, or getting a massage, or calling a supportive friend. Any reward that is positive (not junk food) and acknowledges the hard work.

You’ve probably figured out that thousands of options exist that would fit into the ten steps. And of course, making a change is really way more than 10 steps, though picking 10 specific steps 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. 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.

While you’re off hunting for your old Bo Derek posters, you might also wish to learn about the 4 Stages to Healthier Habits. It has tips to help you with all the cognitive stuff that occurs when you’re trying to change.

picture of soymilk decaf latte

Mix half vanilla soymilk with half decaf coffee. Yum.

Since Silk Soymilk was generous enough to sponsor this post, I’ll tell you a quick story about one of my steps to becoming a vegetarian. I knew I needed to get enough protein, so I bought both almond and soymilk. At first sip I wasn’t quite ready to drink them straight, but I knew I wanted them in my diet so I started adding soymilk to my fruit smoothies in place of juice. That worked. Bye bye overly sweetened juices; hello increased protein. And the picture here is my “I’m writing a post” beverage: half Silk, half vanilla decaf. Both of these healthy “hacks” work for my goals of getting in enough protein and enjoying my food. I’m still working on getting the cats to prefer it to their occasional bit of cream!

This is a sponsored conversation written by me on behalf of Silk. The opinions and text are all mine.


I’m Losing Only 1 1/2 Pounds Per Week on my Diet; Is that Enough?


pic of woman exercisingDear Fun and Fit – K and A: “Being a post-menopause person in her early 50s my metabolism SUCKS. I’ve been working out 5 days a week, sometimes twice a day. I’ve been eating healthfully yet losing only 1 to 1/2 pounds a week.  Is there anything I can do to hypercharge my metabolism?”  Brooke, Midlife Bloggers Facebook Group

Alexandra: The answer is always yes. It’s also “It depends.”

In the group thread of a Facebook community I belong to, I read lots of good advice for this frustrated woman, with people recommending various diets and types of workouts. Yet if we back away from the question, and ponder the underlying assumption, it’s possible she doesn’t need to make any big changes. If she wants to KEEP the weight off once it’s lost, she might just be right on track with her 1 to 1 1/2 pound weekly loss. I’ll make a leap of faith and assume keeping the weight off after her weight loss program is over is her longer-term goal. Which means losing 1 to 1.5 pounds per week might be best.

A few years ago my sister and I were asked whether it is safely possible to lose 10 pounds in 4 weeks, and we essentially said it’s reasonable, sustainable and realistic long-term to lose 1.5 – 2 pounds per week if you combine

  1. intense cardio 
  2. resistance training and a
  3. nutritious diet.

Of course, that is hard for menopausal women, and our fitness pro colleague Tamara Grand has some spot-on suggestions and resources for staying the nutrition and fitness course once midlife changes everything!

In this post we wrote about the differences between losing weight and maintaining weight loss, you can see in the chart that to LOSE weight, reduced caloric intake is the easiest way for most people to achieve negative energy balance, while to KEEP it off, physical activity is the strategy to prevent weight regain.

Kymberly: When you are done reading this post, check out how you can choose the “right” diet. You will find it far easier to cut out a 500-calorie drink than to exercise strenuously for about an hour. Ouch, it hurt to say that as a fitness pro who prefers moving more to eating less, but there you have it!

picture of woman eating apple

An apple a day keeps the, er, cowboy hat on!

Alexandra: So our advice to you (and the millions of other women with this same question) is to perhaps focus more on your intake than your output. Once you reach your weight goal, you can switch that around (to a point – the fluffy, puffy, whipped creamy coffee drinks are still an issue).

Kymberly: Brooke, you asked about supercharging your metabolism. In general it usually helps to incorporate strength training 2 -3 times a week into your workout program. Perhaps you are already doing that, given the exercise activity you mention. But if could be that your metabolism is “stuck.”  How can you get it unstuck? Read this: If My Metabolism is Stuck, What Do I Do?

Alexandra: While we’re at it, I’ll throw in my occasional mantra, “Never give up. Never surrender.” It’s from a movie that cracks me up.

A bonus item for you:
Blue Diamond almonds used in Hello Dolly barsAs part of a campaign with Blue Diamond I did a twist on the traditional Dolly Bar recipe that incorporates their Toasted Coconut Almonds. Easy recipe. Quick to make. Delicious to eat.

Call to Action: If you’re wondering what could be better than a galaxy quest, it’s a quest for accurate, successful and engaging fitness & health info! And that’s what occurs when you SUBSCRIBE to our blog. Never give up, never surrender to a stuck metabolism and lack of weight loss when you become part of our community. Enter your email in the sidebar or pop up box today to get a freebie and active aging solutions twice a week.

Photo credits: Woman walking – GaborFromHungary; Woman eating apple – Mensatic.

Alexandra Williams, MA and Kymberly Williams-Evans, MA


Best Workouts to Burn Fat For Women Over 50

Be Low Fat or Burn Fat?

pic of running uphill in San Luis Obispo

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 predominantly fat in order to lose fat? Whoa. What just happened there??!! Thanks to our recent radio show guest, Dr. Len Kravitz, you get the most accurate fat burning advice directly and subcutaneously!

In our recent episode, Fat Burning for Women Over 50: Be on Fire, Dr. Len walked us 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.

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 Burn a Myth to Burn More Calories (post) and Fat Loss; What Does and Doesn’t Work (radio episode) . Professional alert warning system activated – it’s not just about cals in and out, though you do have to start there!

Carbs vs Fats, Welcome the Relatives; Count the Absolutes

Second, is that we break down carbohydrates 40 times faster than fat, with carbos 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 carbos 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!
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.

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

Third, thanks to Dr. Len’s practical tips, you now get led into 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. High Intensity Tree Training

    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!

Make it easy on yourself to get the best and latest fitness, movement, and active aging advice:

1) Subscribe today. Grab your freebie once you enter your email. We come to you twice a week.

2) Pick up the phone or email us to book us to speak at your next meeting or conference. Call (805) 403-4338 or email

Kymberly Williams-Evans, MA



Good, Better, Best Bod Yet with DietBet

Alexandra Williams, MA
Alexandra jumping on mini-trampoline

Showing off the Bread Tumor I Need to Decrease

We recently posted about starting a DietBet, which is an online game where you sign up to lose 4% of your body weight in a 4 week span. If you make your weight loss goal, you share in the pot of gold at the end of the rainbow.

That’s 28 days of focusing on your food and exercise. Getting proper sleep helps too. You can actually lose 14 pounds a year just by adding one hour of sleep each night.

The start date was just two days ago (May 27), and the pot is already up to $675, with 27 players putting $25 each into the game pot.

We’ve had a number of people ask us if it’s too late to join, hence this oh-so-loverly video saying, “Yes, you can still join.” [youtube][/youtube] Okay, it’s actually Audrey Hepburn in “My Fair Lady,” but it IS loverly! You don’t get an extra two days at the end (the final weigh-in is June 24 & 25), but you can do it! Speaking of weighing in, you do NOT have to publicly share your weight. Actually, you don’t have to privately share it in the group either. One “referee” at DietBet headquarters verifies your initial and final weigh in photos to keep us all honest.

For all the details, and to sign up, follow, follow, follow the DietBet road to become Good, Better, Best Bod Yet!!

If you wish to donate to the funds set up for the victims of the UCSB/ Isla Vista murders, go to this post.

And if you wish to hire us to speak about fitness, health and saving money through fitness, contact us at Our operators are standing by (that’s us, and it means our cell phones are in our pockets).


DietBetter: 4 percent Weight Loss in 4 weeks

Alexandra Williams, MA

Many people (mostly women) come to us for advice about losing weight. There are so many different ways to lose weight; some healthy, some not. We talk about realistic, healthy solutions.

lady on scale getting weighed

Weigh me up, Scotty!

With that in mind, we are about to start a four week DietBetter on Tuesday, May 27. You get 4 weeks to lose 4% of your starting weight. At the end of the 4 weeks, whoever’s hit their 4% goal is a winner and splits the pot. The amount in the shared pot depends on the number of people who join up.


With DietBetter we don’t tell you HOW to lose the weight, though Kymberly and I do have advice about the best diet for weight loss, the most effective way to get started , and the best weight loss methods according to research (hint: the answer is “it depends”).

What we like about DietBetter is that you choose the weight loss method that’s right for you, while they set the parameters to keep it healthy and safe. For example, if you weigh 170 pounds, four percent of that is 6.8 pounds, which means losing 1.7 pounds a week. Totally realistic, as we show in our post “Lose 10 pounds in 4 weeks.” Math + hard work = weight loss success + financial gain.


How DietBetter works:

1. Join up today and put $25 in the pot. You can join up after the game starts, but you are best off to join up in advance.

2. In the 48 hours before the start date of May 27 you post a starting weight photo that is verified by the DietBetter team (they send you a word to use, plus photo requirements).

3. Your weight is NEVER shared unless you decide to do so.

4. You can check in on the site as often as you like to share successes, frustrations, ideas, encouraging words, or even to ask us for advice.

5. Within 48 hours of the end date of June 28, you post your final weight. If you are a winner, you need to post a verification photo. If you did NOT achieve your 4% goal, you don’t need to post a picture.

6. Winners get their share of the pot via PayPal.

That’s it. I’ll be doing this too, as I still want to lose that last bit of the 10 pounds I gained back in December when I complained about being overweight and over the hill. Trying to lose weight on my own has gone okay, but not great. I am still not where I was six months ago, even with all my exercise and healthy eating. I’m motivated by money because I want to get my $25 investment back!! I also want to make money, though secretly I hope everyone is a winner. Oh, that’s another great thing about DietBetter – if everyone wins, they don’t even keep their cut. They believe so strongly in positive reinforcement that if we all win by losing, we all get back our full $25.

So, are you in? Click on this link to join. Four weeks. Four percent.



photo credit: lady on scale – Clarita

We love it when we can share good news with you – If you have watched any of our videos about improving your posture, you know we are fans of good posture. In celebration of National Correct Posture Month, our friends at BackJoy are rewarding those who commit to improving their posture by awarding the first 500 people who participate in the #PosturePledge celebration with a FREE SitSmart Posture Plus ($40.00 retail value), You’ll also be automatically entered to win a fabulous grand prize. All you have to do is choose one of the ten simple actions listed on BackJoy’s Posture Pledge Facebook page.

It’s a good bet to subscribe to our blog and listen to our radio show. Experience some of the best leaders in the health, wellness, and fitness world every Wednesday morning at 8:00 PT/ 11:00am ET. Listen in (better yet, call in to 866-472-5792) to our new radio show Active Aging for Boom Chicka Boomers with guests who offer practical advice and cutting edge solutions to your active aging challenges. You’ll find us at on the Health and Wellness channel.