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1

No Yoga Pants Were Harmed in the Making of this Post: #YogaPantChallenge with Depend® Active Fit

Walking w/ Depend and Liberty in grove, Kymbelry

Check out our hineys. Only one of us is wearing Depend Active Fit.

Look at Her Butt!

Who likes having people stare at your bottom? After years of teaching fitness on stage, under lights, with mirrors surrounding me, I am used to it. Stare away people. Not bad for a baby boomer butt, eh? Just agree please. It’s been an intense week.

What I am not used to is having people stare at me when in my exercise gear if it’s not my hiney that’s looking wet and shiny! Nothing like peeing my workout capris when hopping, skipping, or jumping. Well, actually I am more at risk when I laugh hard at my own jokes, especially since I have the mic!  (For my sister’s funny take on all this, read either of her two related posts: Cross Your Legs, but Don’t Sneeze and Group Exercise and Big Headed Babies.)

Challenge On, but Pants Off?

Anyway, when I was asked to be part of the yoga pant challenge with Depend Active Fit, I agreed. I figured the biggest dilemma would be finding yoga pants, since I have a closet full of fitness tights, capris, pants, shorts, leggings, but yoga? Don’t teach that. Voila! Found my one, official pair. Challenge on!

Enter the #yogapantchallenge with Depend Active Fit Here. Now @Walmart Click To Tweet

Then I came to the REAL challenge of this assignment. I’ll get to that in a minute. But first, let’s get through the nitty gritty benefits of the new incontinence undies designed specifically NOT to show or look like sumpin’ your granny had frumpin’ in her drawer — or drawers. (I did mention laughing at my own jokes, and this includes word plays). Gotta tell you people that the Active Fit briefs actually are smooth under clothes and comfortably thin. Just like we’re going to be after working out, right? I chose the beige product, but you can dress up and under in black.

[Disclosure: This post was sponsored by Acorn, an influence company, though the opinions are all mine. So are the yoga pants. I sponsor the dogs in these photos. They sponsor the dog walks.]

WIth and Without Depend, Kymberly

One with; one without. Butt but can you tell? Dogs not included in product or challenge just in fun walks.

So there I am wanting to take part in the challenge (which you can too, by the way. Get free product, win a prize, stay dry). This means I need to get photos of my backside in workout gear where I am wearing the product in one shot and regular undies in another, similar shot. Then you are to guess which is with and which without. Of course I like to add a Boom Chicka Baby Boomer, woman-over-50 twist or what’s the fun?

I know. I’ll get photos outside. As in “public places where people might walk by. It’ll be fun, creative, unique.” “What’s the challenge” you wonder? It’s logistical. How do I go back and forth putting Depend underwear on, then off, then on, then off for each with/without pose? I am not exactly shy, but dropping my yoga drawers outdoors on the meadows and cliffs of Santa Barbara is actually beyond my comfort zone.

Allow me to share one more, little known secret about this product.  When you want to remove the active fit briefs, you don’t have to strip down or do the Zoolander vs Hansel walk off (who knows what I’m referring to here?).  Turns out the cotton-like material is so soft, you can tear the briefs along the seam and slide them out. Problem solved — sort of.

No Yoga Pants Were Harmed in the Making of this Post Click To Tweet

Sure, I can simply reach in and discreetly tear them, pull them off with my pants intact, and have just regular undies for the next photo. Uh, and the last, as that still leaves the question of getting another pair of Depend back on. Or not….

Solution to this Ultra Challenge? I wore the briefs in all the poses except one – the last picture taken. And which one was that? Not obvious is it? And that’s the point.

Readers: What’s your guess? In which one am I sans Depend active fit briefs?

ACTION: Enter the giveaway. Subscribe to our site. Easy Peeeee-sy. Kymberly Williams-Evans

Walmart Activewear Gift Sets

15

Cellulite: How Do I Reduce It?

Special Diet and Exercise for Special Fat?

Dear K and A: Can cellulite be tackled with specific exercises? Gaby

What can I eat and what exercises can I do to reduce the appearance of cellulite? Cristina

Celebrities, Cellulite, Fat

The stars align

What Exactly is Cellulite? Why Don’t We Just Call it “Excess Fat?”

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!)

cellulite, butt dimples, leg fat

Cellulite – Wear it Anywhere

What Bad Habit Worsens Cellulite?

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!

What Works to Get Rid of Cellulite? What Doesn’t?

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!

Why Don’t Men Get Cellulite as Much as Women?

Cellulite is a normal condition, not disease that needs to be “cured,” says health expert Carol… Click To Tweet

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

12

How Do I Lose Weight But Not Bulk Up?

No Hulk! No Bulk!

Dear Fun and Fit: K and A–I want to lose weight, not bulk up and build muscle. I’ve recently joined a gym and started doing 40 minutes on the elliptical and walking five miles on the treadmill each day. Should I still do this daily elliptical routine to lose weight or just stick with the walking so I don’t bulk up and get too muscular? Thanks so much! Chelsey, Effingham, Illinois

Kymberly: Good news walking wonder woman. Not only can you tread the light fantastic, but also you can work the elliptical until you shrink so much you have to run around in the shower to get wet. Unless you are actually lifting the elliptical machine above your head until muscular fatigue sets in (probably around one repetition), you are in cardio land, not weight or strength training land.

How Do You Know if an Activity is “Cardio” or “Aerobic?”

An “aerobic” or “cardio” activity is defined as being:

  • systemic (using many muscles in the body, mostly the major ones in the lower body)
  • with elevated heart rate
  • at a pace you can sustain 20 minutes (even if you go longer or shorter, you COULD sustain it at least 20 minutes)
  • always able to breathe comfortably at a rate of 60-85% of your heart rate maximum
  • low resistance and many many many repetitions.

While aerobic exercise will strengthen your heart, it will not really affect muscle mass.  In short, work out bulk-free with both the treadmill and elliptical as neither will build much more than the heart muscle.

Bodybuilding vs Strength Training: Build or Bust a Myth?Kymberly and Coco using TRX

Alexandra: There is a myth, that’s a mystery to me and misses the point about weight loss. That myth is that weight training will make you all bulked up like the Hulk. That is called bodybuilding. If you want to lose weight, you will have to add weight training to your regimen (see how it’s called “weight training?” That is because you are training your weight to bend to your will). With cardio, if you hustle your bustle (19th-century version of Spanx®), you can burn 10-12 kcals a minute; with weight training it’s only 8-10 kcals per minute. But, da da da da (those are trumpets), due to a magical thing called the metabolic spike (not a volleyball term), you will continue to burn kcals for about an hour after you finish working out and are sitting on your Chelsey Tushy. So in the end, due to the wonders of higher math, you will actually have burned more kcals with the weight training added in.

While aerobic exercise will strengthen your heart, it will not really affect muscle mass. Click To Tweet

Kymberly: If it reassures you even more, unless “Chelsey” is a fake name for “Carl” or “Charles” or “Manly Man,” as a female you do not have enough testosterone to accidentally bulk up. No sireee, I mean no misseee, you will not wake up one morning suddenly sproing boing, pop pop muscle-bound beyond belief and desire. Creating muscle definition is a process that takes time and deliberate weight training effort, so if you see yourself getting more muscular than you want, I’m pretty sure you’d notice and make changes to your program.

Alexandra: Because we like you so much, you get the bonus info that we haven’t told anyone (except in these other posts which we encourage you and everyone to read, then blab about):

Glam girls have curves5 Reasons to Attend a Strength Class

Do You Have to Work Harder and Faster as You Age Just to Stay the Same?

Weights or Cardio: Who’s on First?

By adding weight training, you will change your metabolism and be burning kcals at a higher rate all day and night. Even on vacation and during high fatty-intake sports matches and dates where you eat a lot because someone else is paying (oops, gave away my college financial solvency plan), you will be a little kcal-burning heater.

Dear hulkers and bulkers: What kind of weight training have you added to your exercise regimen? Did you even know there was a She-Hulk?

ACTION: Want guidance on exactly what to do to lose weight, get strong, boost your metabolism, and counteract the effects of menopause? Consider our TransformAging webinar summit package wherein leading experts offer practical strategies and up to date tips. Click to find out more and to be more (or less!)

Kymberly Williams-Evans, MA and Alexandra Williams, MA

7

The Perfect Getaway: The Oaks Spa in Ojai

Do you ever have the desire to go to a place where you can do nothing at all except relax, or perhaps do something active and enjoyable all day long? If you’re in California (or headed there), you may want to add The Oaks at Ojai to your plans.

Oaks at Ojai pool at sunset

We just spent a few nights there, and managed to relax and be active simultaneously. The Oaks at Ojai is a small, family-owned spa right in the middle of downtown Ojai. Does that mean it’s busy or noisy? Just the opposite, as Ojai is a mellow town of only 8,000 people. Our totally unscientific guess is that 5,000 of them are artists, and the other 3,000 are hikers and bicyclists.

Headed to The Oaks at Ojai? We may join you for a walk, swim, bike ride, massage, meal or retail therapy. @OaksSpa Click To Tweet

In just two days, we did the following:

Skin Authority Fit & Firm Treatments (Fit & Firm for Fun & Fit – perfect)
Bike Riding on a path that leads all the way to the ocean at Ventura

A sunset meditation on Mount MeditationMount Meditation, Ojai
Fitness classes (ever tried Glow in the Dark Qi Gong?)
Had 3 meals a day prepared to our specific diet
Walked downtown
Played Bingo (though we didn’t win the muffins, dang it)
Made new friends
Visited Bart’s Bookstore (which leaves books outdoors at night – you pay on the honor system)
Bart's Books in Ojai
Shopping
Lost a little weight
Relaxed
Hiked the Valley View Preserve (with absolutely stunning panoramic views)Ojai Valley midday

We even met a woman who was leaving after a 3-week stay. She said she wanted a place to recuperate and make new friends after going through knee surgery and rehab. Once she got there, she didn’t want to leave. So she didn’t.

We didn’t want to leave either, but it was time to go to L.A. to celebrate our mom’s 86th birthday. The drive to L.A. is just over an hour. From where we live in Santa Barbara it’s only a 45 minute drive, so we’ll be back. Heck, I need to put my brand new bike lock to use, though I never actually locked my bike while we were there. I just parked it in the private patio garden at our bungalow.Oaks at Ojai bedroom in bungalow


Let us know when you’re headed to The Oaks at Ojai. We’ll try to come down and join you for a walk or swim or bike ride or massage or meal or retail therapy. Bike riding at Oaks at Ojai

Alexandra Williams, MA

Subscribe to our twice-weekly boomer-oriented blog posts right over right there on the right——->

We were not paid to write this post. We were invited guests of the Oaks at Ojai for 2 nights, and boy did we appreciate their hospitality. So much so that I even taught the guests the “Thriller” dance (insert wolf howl right here).

4

Women Over 50 – We Are NOT Aging Healthfully

Celebrate Healthy Aging Month

Kym at RanchThe last of the baby boomers turns 50 this month, which is also Health Aging Month. But are we baby boomers aging healthfully? Apparently not if dying from preventable diseases is any indicator. The number one cause of death in women is what most people think of as a men’s killer – cardiovascular disease. Yep, that’s what knocking women off their block. And we women die of strokes more often than men. Are you cheered up yet? Well you are still here, so that’s something to be cheery about, right?

Freak Out from these (Un)Fit Facts

What percentage of women in the US are inactive?  It’s not even Halloween, and the statistic should scare us all. 82%  This high number of sedentary women is particularly worrisome when you consider that “active” is defined as engaging in a mere 2.5 hours of exercise per week. Whaaaaat??!!  That’s an average of less than 22 minutes per day of movement.  So 82% of our nation’s women are struggling to work in even 22 minutes a day of activity.

Attain Superstar Statistics Status

Let’s hope you are a stat buster making up for the rest of the nation! If not, you can be by sneaking in at least 150 minutes of exercise per week. Need ideas how to start, restart, or up the ante? Check out some of our posts that will help you activate to health and super stats status:

How to Start an Exercise Program

I Want to Get Fit, but Where Do I Start?

How Do I Fit in Exercise When I Don’t Have Time to Exercise?

Have a good guess at the percentage of US women who are overweight? If you’ve ever been to a shopping mall in middle America, you may have a good idea.  67%. Was your guess close?

Take a gander at the Healthy Aging for Women infographic below from the University of Florida online, which offers some interesting and perhaps even motivating stats and scoop.

Call to Action: Once you’ve done that, take one more action to improve your health — subscribe to our site if you are not already part of our community. You can use either the pop-up box or the box in the sidebar.

UF Online Infographic: Health Aging for Women

by Kymberly Williams-Evans, MA

2

Camping for Boomers Who Don’t Like Camping

I’m known for saying that I don’t like camping because dirt is involved. I’ve always loved being in the outdoors, especially if hiking is involved, but I’ve never enjoyed sleeping in the outdoors. I also frequently say that I’d happily go camping if it involved air conditioning, private hot showers and was a hotel room. Joke’s on me as it turns out that kind of camping actually exists.

This past weekend I was invited to the Entertainment New Media Network Conference. Day One – the KOA (Kampgrounds of America) Ventura Ranch in Santa Paula. Yup, do you see the word “campground” kind of hidden in there?

Ventura Ranch KOA

interior of KOA teepee

We got a tour, and I saw the inside of a very appealing teepee. Okay, it had beds and was cute, and even had privacy. But it was about 100 degrees that day and the teepee was hot. In short – camping. I was inside long enough to take a few pictures and admire it from a “that’s great for people who like camping” detached perspective. Really, I was just being polite and marking time till we got to do ziplining. That’s some Active Aging right there, eh? My videos show that I thought the ziplining was a highlight. You know, ‘cause I was up real high. Oh, the videos are sideways due to a change in the app I used to record. But you get a better feeling of the adventure with it sideways anyway.


After the small teepee, we saw a bigger, cuter teepee. Still camping. Just with more people. Bye bye. But then I heard the magic words: “Come on up to the deluxe cabins, which have air conditioning.” Yes, besides “please,” there are other magic words, especially when we’re on Day 9,017 of a heat wave. Who would have thought that “deluxe” and “camping” would ever join together in peace and harmony (code for hot showers and A/C).

camping our way through Europe 1973When I was a kid, my parents would load up our family of 7 into the VW camper van and we’d go places, pitching a tent each night. Well, my dad pitched the tent. We probably ate S’mores and listened to him cursing the tent stakes. When my boys were small, I would join in the family camping adventures because I wanted to be a good mom. Jury’s still out whether I achieved that status, but the boys are now grown up and have happy camping memories. They also now go camping with their dad, leaving me at home. They know I’d give them “the look” if they invited me along.

KOA Deluxe CabinBut now I have a solution that’s perfect. The boys and I can all now go together. We’ll sit in the car and take turns driving. We can even hitch up the tiny (emphasis on TINY) Eriba camper trailer. And we’ll only stay at KOA Kampgrounds that have Deluxe Cabins… with linens. That’s their official designation – Deluxe Cabins with LInens. I’ll fall asleep caressing those linens after a hot shower and some time spent watching rescued dog videos on Facebook, compliments of the free wifi. I’ll wake up and cook breakfast in an actual kitchen. Then I’ll go for a short walk over to the site where the boys have parked the Eriba, wake them up and invite them over to my cabin for breakfast. But only if they wipe the dirt off their feet.

KOA jumping pillowKOA lunch areaI might even let them use my shower. But only if they promise to go ziplining with me after we swim in the pool. And jump on the giant pillow. And if they’re not too tired from rubbing two sterno cans together to make a fire, I might even let them beat me to the top of the climbing wall. Right after we go for a hike.

Yup, I like the math. Time with my boys + deluxe cabin – dirt and heat + hot shower – paying high hotel prices + fun activities and hiking – sharing a bathroom with strangers = Perfect Camping. And it was all less than an hour from my home, in gorgeous Ventura Country. Sign me up.

by Alexandra Williams, MA

While I’m signing up for the KOA Deluxe Cabins, we invite you to sign up for our twice-weekly posts by entering your email right over there ——-> All topics for Boomers about Active Aging. While you’re at it, please follow me on Instagram and Periscope.decorations in KOA teepee

5

Oblique Ab Crunches: How to Do Them Properly

Tape measure on abs

One of our most popular post categories is Abs, especially workouts that show how to do them with good form. You want to avoid pain (and sweat), plus you want to get the most bang for your exercise buck (these posts are free), and the least waist for your workout. We are here to help you with the “muffin top / love handles” dilemma.

But first, why not join our Beta test group to access the “Ultimate Abs Workout Collection for Women Over 50,” to be released very soon. If interested to get program details (over 25 videos, 15 modules, popular abs questions addressed) complete the form below. No commitment, but Beta testers get a 50% discount so we’re taking only 50 people.

Graphic for Ultimate Abs

Yes, I'm curious about the "Ultimate Abs Workout Collection for Women Over 50." I understand there's no commitment now; that I'm simply expressing interest to be invited into the test group that gets the whole program for $19 once it's released.

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.

Internal & External ObliquesYour 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.
Diagonal Reverse Abs
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!!

Not yet a subscriber? Sign up by entering your email (to the right in the sidebar ———–> and you’ll receive our handy-dandy posts two times per week. Which is probably how often you do ab workouts, am I right?

Photo credits: CreativeCommons. org

by Alexandra Williams, MA and Kymberly Williams-Evans, MA

10

How to Fit in Exercise When You Don’t Have Time to Exercise

Over the years we’ve heard from many women about the difficulty they have finding time to exercise. Usually we get questions sent to our site asking a variation of “I know I need to exercise, but I don’t have time. What do you suggest?”

Surfers at Sunset in Santa BarbaraIn some ways the answer seems simple; we just should tell these women to make time, right? Of course, you and I both know the answer isn’t that simple, partly because the question isn’t that simple.

alleyway in black and white in Santa BarbaraWhat do I mean by that? In truth, the question isn’t necessarily a plea for solutions (though we have many solutions; some are listed below and some are linked to in this post and through the pictures). Before giving some answers about substituting A (Inactivity) for B (Activity) in ways that don’t add time demands to your day, let’s take a look at some of the actual meanings behind the question:

Tree roots from Moreton Bay FigI know I need to exercise, but I don’t want to, so I’ve made my day super busy so I can feel less guilty about not exercising.

I’m hoping you’ll tell me I’m okay, and that I don’t need to exercise.

Other people think I should exercise, but I don’t really agree, so I’m kicking this can down the road.

I actually hate to exercise, so please say you have an easy, “magic pill” solution that doesn’t involve sweating, exertion or a change of clothes.

close-up of mushroomAnd certainly, some want our expert input so they can make healthy changes to their routine.

red tiled bench in Santa BarbaraHere’s how you can discern whether you’re truly invested in finding a solution – after reading our suggestions, see if you’ve implemented any of them over the next two weeks. If so, you truly wish to make some changes. If not, you may be more comfortable choosing guilt, procrastination or plain old avoidance. As a person who is the full-time caretaker for two people, I can definitely say that there are times when it’s truly impossible to get in some “me” exercise time. And… as a person who’s a full-time caretaker for two people, I can also say that being too busy for exercise every single day for weeks, months or years is a choice.

Boat masts in Santa Barbara HarborWith that in mind, the following tips will be helpful to any of you who are ready to fit in exercise:

  • Every time you go to sit down, lower your butt just until it touches the chair, stand back up, then sit down. You’d be surprised at how many squats that adds up to
  • When waiting for someone at an appointment (I chauffeur two people around town nearly every day), go for a walk instead of sitting in the lobby. If you need to be present at the appointment, stand up and pace or do step-touches in the waiting room. No reason to sit still while you wait.
  • Arrange your kitchen so that you have to squat down low and reach up high to get everyday items.
  • When you are making phone calls (I make about 3,962 a day; all of them involving some sort of Hold Hell), pace around the room or do some strength training while you’re on hold (just remember to put the speakerphone on). Instead of sitting on hold, you can work out on hold.
  • Do you eat lunch? At your desk? In a chair? Watching TV? In a box with a fox? Why do you do that? Take your lunch with you and go for a walk. And if the weather’s crappy, walk indoors – the office, your dusty treadmill or even the local mega-mall.
  • No time to lie down on a mat and do some abs work? No problem. You can do standing core work. If you walk on the beach, and stand on one leg while taking off a shoe to dump sand out of it, you are doing standing core and balance work. Even without sand, you probably wear shoes every day, right? Try putting them on and taking them off while standing, without holding on to the table or counter.

tiled bench in Santa Barbara County CourthouseRecently I’ve posted quite a few pictures and scopes (videos on an app called Periscope – please follow me at @AlexandraFunFit), and gotten lots of comments about how I must be on a permanent vacation because I’m always out and about, walking around. No. I’m just finding a solution that works for me while I wait around for the people I drive. Walking and taking pictures and doing my scopes keeps me fit, not just physically, but also mentally. My stress level is under control for two reasons: 1 – I am outdoors walking, which means I am exercising AND getting the benefits of nature; and 2 – I made a conscious choice to do something that takes my mind off the many hours I am required to drive and wait and drive and wait and drive and wait. That choice gives me a feeling of control.

Santa Barbara MissionWhat tips would you add to the short list above?Ent in tree

P.S. Do you see the Ent holding up the tree and raising his arms and face to the sky in this picture? Look again.

by Alexandra Williams, MA (don’t forget to follow me on Periscope for my travel and fitness videos)

4

Is It Time to Train Your Midlife Middle?

AktivMotion Bar and Kymberly

I belly up to the AktivMotion Bar. Now to belly off!

Wonder how to lose menopause weight when eating less and exercising more hasn’t made a difference? Then you are in good company. Or at least Alexandra and I are in good company, as we get this request regularly from our group fitness class members, blog readers, and midlife friends. (Or would that be Bad Company, as we Run with the [NOT Six] Pack? I am cracking myself up here). Heck, I have this same frustration and know all the tricks of the trade. Or at least I thought I did. But it turns out even I, with over 30 years as a certified fitness professional had more to learn about dealing with menopause and the dreaded belly fat that puts the mid in midlife middles.

TransformAging webinar presentersYup, that’s how good the experts were for the recent TransformAging Summit  we hosted. (Click that link to see what the summit offered). When fitness specialists, Tamara Grand and Debra Atkinson presented their webinars, they shared Fun Fit Facts about hormones, strength training, and weight gain. Their strategies will help those of us wanting to get back our waistlines. But first we need to know what we are dealing with.

Test your knowledge on the role hormones play as we age when you take our quick quiz. The questions are culled from Debra and Tamara’s sessions. Once you put into action their suggestions, you will be able to:

  • Reduce fat;
  • Reshape your body with less cardio, less intensity, less impact;
  • Say good-bye to menopot.

That’s their promise, and I believe them. Perhaps more important than whether I believe (insert here some hallelujahs sistuhs and sistuhs) is that they base their comments on science and evidence. So it’s really a question of ACTION.

  1. First up, see how many of the following questions you get right;
  2. Next, ACT–ually do what they suggest (uh yeah, action’s the tricky bit, eh?);
  3. Third, check out how to access their entire presentations here:  TransformAging Summit
TransformAging with Debra

Live it Up with Debra’s Dead Lift

From “Resistance Training: Your Easy After 50 Weight Management Program,” presented by Debra Atkinson of voiceforfitness.com (We definitely encourage you to visit Debra and Tamara’s respective websites once you are done getting all the answers right to our quiz).

1. At what age does muscle mass peak unless you do strength training twice a week?

A. 25        B. 35      C. 45

2.While cardio burns more calories during the activity, strength training revs up your body to burn more calories over the course of the day.

T or F?

3. Which factor affects the weight of women over 50 the most:

A. calories in (food)        B. calories out (exercise and movement)        C. hormones

4. Where do you have a greater chance of injury:

A. Inside the gym lifting weights                     B. Outside the gym not lifting

5. Lifting weights can help relieve menopause symptoms.

T or F?

How are you doing so far? Are you getting the hint of what will help you regain your younger figure?

TransformAging session from TamaraFrom “Midlife Weight Gain, Hormones, and Menopot: Strategies for Staying Slim Without Losing Your Sanity,” presented by Tamara Grand, PhD of fitknitchick.com (Yup, we still urge you to hop over to Tamara and Debra’s websites to access more great ways to reach your fitness goals).

6. Which of the following causes weight gain in women over 50?

A. Experiencing more stress in midlife
B. Less movement with each passing year
C. Lower calorie requirement as we age
D. All of the above
E. None of the above. Quit looking for excuses.

7. Estrogen helps block the effects of cortisol, the hormone released under stress that causes the body to retain fat. By what percent do we reduce estrogen between ages 35-50?

A. 25 %                       B. 35%                 C. 50%

8. Progesterone helps use fat for energy and normalizes blood sugar levels. Yet progesterone also declines between ages 35-50. By how much?

A. 25%               B. 50%               C. 75%

9. Who is more likely to have more sensitivity to simple carbs:

A. Middle aged men                        B. Middle aged women                C. Both genders after 65 years of age

10. A walk can help with all but which one of the following:Tamara's slide for TransformAging

A. reduce menopause symptoms
B. boost metabolic rate long term
C. reduce stress levels
D. burn calories

No wonder we gain weight as we hit our fifties! Tell us how you did in the comments below. Brag for sure. Or let us know what surprised you the most. Are you ready to start strength training, eat fewer simple carbs, and take a walk? EmPHAsis on the strength training part, by the way.

Want more guidance, direction, and motivation? Debra’s session offers two ten minute resistance routines that are easy and effective. Tamara has simple “To Do” lists tailored to midlife women. Click to see how you can get their whole presentations and the four other webinars from the TransformAging Summit for less than the cost of a new pair of bigger pants …with an elastic waistband. Not that I’ve done that or anything….

Kymberly Williams-Evans, MA

PS. Did you want the answers?

1. A     2. T    3. C    4. B   5. T    6.  D (Aren’t you glad it wasn’t E?)    7. B      8.  C     9. B   10. B

PPS. Rancho la Puerta kindly sponsored our TransformAging Summit. If you are fortunate enough to book a trip there, you’ll find the perfect place to get stronger, leaner, and balanced!

Rancho la puerta

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If Calories and Exercise Don’t Control Your Weight, What Does?

Swig From This Fountain of Truth

As children, we learned about Ponce de León and the mythical Fountain of Youth. But did you know it actually exists? Not in a creepy, Dorian Gray way either. Every town, every home, and every person has access to the fountain; it’s just known under a different name now. The Fountain of Youth’s true name is …

Boomer Woman On Lake

Exercise

Ah, ah, ah, don’t get discouraged by that word. You probably thought “easy” when you read “fountain of youth,” and “hard” when you read “exercise.” But what if the path to exercise was much easier than you thought? What if moving and eating better and more appropriately for our midlife years were as easy as the not-so-helpful habits you currently have?Connie (or Coco) stretching at Rancho la Puerta

Our TransformAging Webinar Summit is ready to go, and you’re invited to join our 8 experts for this 6-video series that will get you slapping your forehead and saying, “Gee, I could’ve had a V8 restarted my fitness years ago if I’d realized it wouldn’t be so overwhelming.”

Tips from TransformAging to Transform You

Look below for a few hot tips in the ol’ town tonight that come from the various TransformAging sessions. You’ll get solutions and antidotes for all the Fit Facts below. But first, a few quiz questions to whet your Fountain of Youthiness thirst and appetite:

  1. At what age does muscle mass peak? The answer may surprise you.
  2. Do you have a “Stay Fat” or “Stay As You Are” strategy that keeps you stuck?
  3. And as the title of this post asks, “if calories and exercise are not controlling your weight, what is?” huh? huh? Gotta attend the webinar to find out. Or google it. Be that way!
  4. What is the actual cost of free radicals? Yes, they affect you, inside and out.
  5. If you want youthful skin, you have 9 actions under your control. How many of those 9 things are you doing, if any?
  6. Are you better off doing seated or standing exercises as you get older?
  7. Which gender averages more years (almost 9) spent in illness, especially in our older years?

Older, active woman on a swing

Choose One Action: Register or Regret

If you don’t want to be that person spending the last 8 to 9 years of your life ill and in pain, then register for this TransformAging Summit. (If you don’t want to be the caretaker for that person then our webinar series is for you and your loved one).  The sooner you take the steps to age actively, the better your upcoming years will be.

So step up to some more of those Fit Facts from the Summit, we say!

  • If you’re not losing fat, you’re losing muscle
  • Cardio makes you smaller, while resistance training training reshapes you
  • Did you know that each chronic condition you have reduces life expectancy by 1.8 years!?
  • We become more sensitive to carbs as we age, so need to decrease sugar and starch
  • Sometimes we mistake thirst for hunger cues
  • Sleep resets hunger hormones, and decreases cortisol levels
  • As we age, we are eating too much, even though we may be eating less than in our younger years
  • Your plan for success needs to be at least as detailed as your plan for failure
  • You have a reason for NOT making change

TransformAgingOrangebanner

In case you didn’t have a chance to read our post giving all the info about the TransformAging Webinar, we’ll list the six video titles again so you can see just how tremendous this FREE (on 6/03 & 6/04) summit is:

  1. (Re)Starting Fitness After 50 (This one’s ours)
  2. Resistance Training: Your After-50 Easy Weight Management Program (Debra Atkinson MS)
  3. Midlife Weight Gain, Hormones, and Menopot: Strategies for Staying Slim Without Losing Your Sanity (Tamara Grand PhD)
  4. Supplementation and Skincare to Transform Aging Inside & Out: What’s Really Needed? (Mo Hagan BSc PT)
  5. Age Be Damned: 7 Dimensions of Active Aging (Colin Milner)
  6. Never Grow Old! Strategies for Making the NEXT 50 years BETTER than the first! (Dan Ritchie, Phd and Cody Sipe Phd)

Register Right Here – It Costs you $000000 (that’s zero multiplied) for the live broadcast this Wednesday and Thursday at 2:30 pm PDT. And don’t worry – if you cannot watch all six at their original broadcast times, you can get them later for a teeny, tiny payment that’s lower than you’d pay for just one of the workouts Debra Atkinson provides in her session. And put all the money you just saved into the vacation kitty for your future dream trip to Rancho la Puerta spa, a health and wellness retreat just east of San Diego. The Perfect Place for People who want to age actively!

Thank you Rancho la Puerta for sponsoring our TransformAging Summit! You sure know how to make a person feel good!Rancho la puertaNow go register. Listen at your leisure.

Alexandra Williams, MA and Kymberly Williams-Evans, MA

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