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.
An “aerobic” or “cardio” activity is defined as being:
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.
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.
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):
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?
Kymberly Williams-Evans, MA and Alexandra Williams, MA
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.
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 Meditation
Fitness classes (ever tried Glow in the Dark Qi Gong?)
Had 3 meals a day prepared to our specific diet
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)
Lost a little weight
Hiked the Valley View Preserve (with absolutely stunning panoramic views)
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.
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).
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.
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:
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.
by Kymberly Williams-Evans, MA
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?
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).
When 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.
But 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.
I 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.
Our quick video tutorial gives you helpful specifics on how to perform oblique (side) abdominal crunches correctly. And as a bonus, we also show how NOT to do them.
Good news – you don’t have to learn technical terms. But just in case you’re wondering why we say “obliques” instead of “waist” or “that area that encircles your spine that used to be oh-so-tiny way back in high school,” we’ve got some quick Ed-U-Cay-Shun-al info about the technical terms.
Your external obliques run diagonally, forming a V in front. Imagine you’re putting your hands into a vest or front coat pocket. Feel those rock hard muscles? Yeah, me neither. But I do know that my obliques are there somewhere.
Your internal obliques run at right angles to your external obliques and form an inverted V. Put your hands on your hips with your thumbs in front and fingers behind, pointing down as if putting your hands into back pockets.
For those of you who like the nitty-gritty, oblique-y details, here’s an excellent definition by our colleague Dr. Len Kravitz, who teaches at the University of New Mexico and is way smart!
Now you know the official terms for “I want my waist to be fit and trim, but don’t want to copy any of those lame exercises I see people do in the gym that are destined to hurt their back or neck.” More importantly, you can now confidently add oblique crunches to your exercise routine. Score!!
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
What 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:
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.
And certainly, some want our expert input so they can make healthy changes to their routine.
Here’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.
Recently 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.
What tips would you add to the short list above?
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)
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.
Yup, 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:
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.
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).
A. 25 B. 35 C. 45
T or F?
A. calories in (food) B. calories out (exercise and movement) C. hormones
A. Inside the gym lifting weights B. Outside the gym not lifting
T or F?
How are you doing so far? Are you getting the hint of what will help you regain your younger figure?
From “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).
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.
A. 25 % B. 35% C. 50%
A. 25% B. 50% C. 75%
A. Middle aged men B. Middle aged women C. Both genders after 65 years of age
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!
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 …
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?
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.”
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:
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!
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:
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!
Alexandra Williams, MA and Kymberly Williams-Evans, MA
You SAY you want to start again with a fitness program that is tailored to your midlife body; that you intend to move more often, though comfortably; that you’d love to be strong enough to enjoy the second half of life even more than the first. You now have the chance to put your money where your menopot is!
We recently told you about our TransformAging Webinar Summit for Women Over 45, which is only a week away, on June 3 and 4 starting at 5:30 pm EST/2:30pm PT and accessible for 48 hours at no cost.A Fountain of Youth really does exist, and it’s free to you. Just like this TransformAging Summit that’s sponsored by our long-time friends, Rancho la Puerta Resort. Registration is now open, so sign-up here to join us. So easy. Just like many of the active aging secrets we and 5 other fitness experts will share with you.
Have you thought back to movement you used to do and decided “I need something more attainable and less intense now that I am in my second half of life”? Yet you still want to enjoy all that life has to offer, in a comfortable, sensible way? So have we. As a matter of fact, so many of you have contacted us asking for exactly these sessions, that we gathered up the BEST presenters just for you.
Why stay in one of the 7 circles of hormone and weight gain hell, when you can stroll the labyrinth of a comfortable life? This six-video collection offers practical strategies to make the second half of life as rewarding as the first. Take at gander at the session titles:
If you’re like Chris O’Dowd in Bridesmaids (love that movie), you’re probably saying, “Really? Really?” by now in a sexy Irish accent because you cannot believe we said you could get all 6 videos for free. But we cannot tell a lie (a different movie altogether) – you get them FREE for 48 hours. That’s 2 days (June 3 & 4), 6 videos, 8 experts, and 1 YOU, gaining access to interviews, practical tips, and easy-to-follow strategies geared specifically toward Over-45 Women.
See the picture just below? That’s Alexandra at Rancho la Puerta a few weeks ago. Does that look like strength training? It is. Does it look fun? It was. Movement is fun. Climbing stuff is fun. Eating well is fun. Going to a spa resort with friends is fun. Hiking through the grove shown below is fun. And all of this liveli-fun-ness is accessible to you too, once you make a few simple changes to your daily habits.
Oh excuse me, but isn’t that Kymberly doing an even livelier version of the post-hike, archway hang? And she’ll hang there until you register for our TransformAging Summit. Please hurry and do so as those rocks can be slippery!
Did you Register Right Here yet?
Now you get some lovely pictures taken at Rancho la Puerta, which is about an hour’s drive east of San Diego. We partnered with them because they are the ideal fitness and health resort for Boomer women. Even if you spend all your time lounging at the pool and getting massages, you’ll still get more fit, thanks to two other key components of active aging that the Ranch offers that have nothing to do with exercise or food. .
Let your Inner Fabulosity Bloom. And in case you’re too tired to scroll back up, here is the registration link once again. We invite you to join us on June 3 and 4.
By Alexandra Williams-MA and Kymberly Williams-Evans, MA
You go to bed promising yourself that Tomorrow, yes Tomorrow, you will start that exercise program you’ve been putting off. You wake up in the morning with good intentions. Yes, the day looms ahead with lots of opportunities to work in a workout. Then that day gets busier and busier as it progresses, though you reassure yourself that you still have time. Habits and routines take over — routines that don’t include getting to your club. You mean to exercise, but when evening rolls around, you are too tired/ busy/ overloaded to move. Where did the day go? Forget hitting the mat, gym, or trails. What takes a hit instead is your psyche as negative self-talk wheedles its way into your thoughts. But you halt the self-recrimination by making a promise to yourself: Tomorrow, yes Tomorrow, you will start that exercise routine. Rinse and repeat.
Set yourself up for success by taking small steps. If heading to the gym for an hour is daunting, set your mind to popping in for just 10 or 15 minutes. Give yourself permission to attend a 30, not 60 minute class. Or grab a mat and do just 5 exercises and head back out the door – exercise done for day one. Allow yourself to get on cardio equipment for just 10 minutes, or until you sweat, or for just two rounds of commercials as you watch the built-in tv. The point is to aim for a 2 or 3 on the commitment scale, instead of a 9 or 10. If you hit that 2 or anything higher, you have notched a positive result. If you think you have to go full out or forget it, then anything less than a 9 or 10 equates mentally with failure. Who likes that? Not I, said the little red hen. The famous Fun and Fit advice? What is the LEAST you are willing to do at your YMCA? Aim low and get ‘er done. (Click this link THEN COME BACK TO READ THE REST OF THIS POST for more about how and why to establish the least possible: How to Start an Exercise Program? Do the Least Possible)
Not creative; not new; not patented, copyrighted, nor trademarked by us. But effective. Whatever calendar system you use — online, an app, paper and pen, a wall calendar you got free from that new business down the street — schedule gym time. In ink. With a nice check-off box next to it. It’s a visual promise to yourself you are less likely to break. Oh, and don’t go all crazy and overschedule yourself. See Tip One.
Whatever system annoys, reminds, or motivates you best, employ it. Set notifications on your smart phone. Post sticky notes on the wheel of your car. Leave reminders where you’ll see or hear them. Have a family member call you. Nag, nag, nag.
Get your gear into gear. If your gym bag is packed and set where you have to trip over it to get out the door, you are more likely to make it to the club. Or keep an outfit in the car. Perhaps lay out your workout clothes so you are ready to put them on first thing in the morning. Personally I find a new outfit really motivating. Nothing like wanting to break in a new top to get me to group fitness class!
We break promises to ourselves all the time. Those are usually called New Year’s Resolutions. All year. But will you break a promise to a friend? Even if your friend is not going to meet you at the club, she has now heard your promise and can help hold you accountable. Call, email, text – whatever it takes, commit to another person.
Positive reinforcement is a powerful force all right, so harness that. Made it to the gym for half a class? Buy yourself that new pair of leggings. Worked out three days in a week? Bust out the bottle of bubbly you’ve been saving for a special occasion. Whatever makes you happy, use that as a reward. Acknowledge your successes. For example, if you enjoy reading blogs in the morning, tell yourself that you will read just one (ours!) before exercising, but will relish and revel in reading 3 more as soon as you get back from the Y.
Read our other posts on the subject to clarify the values, motives, and internal rewards that drive you to exercise.
Nothing like a Master’s Degree in Counseling for Alexandra to share great suggestions on forming good habits! Establishing a successful routine is under your control when you are armed with good info. And these links will take you to good info. The tips above will take you to the gym! More literally, you and your car will take you there. Vroom, vroom. Off you go!
PS Since we’re talking about setting your calendar, mark yours now for June 3-4. Attend our free webinar series, TransformAging. To get details and transform to a more active you, subscribe now if you are not a current subscriber.
By Kymberly Williams-Evans, MA