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4

Time to Exercise Some Tough Love: Guest Post from Debbie Woodruff

Debbie Woodruff in Team Eleven topOur friend and colleague, Debbie is a personal trainer, group exercise instructor, fitness club director, running coach, and repeat dog rescuer, who blogs over at Coach Debbie Runs. She isn’t quite as tough as this post makes her sound. She has been working with a mature population for many years and understands how to lure exercise haters into a healthier lifestyle. She hopes you will check out her blog for inspiration, training programs, and tips on living a plant based, active lifestyle.

Is it tough love time?

By Debbie Woodruff

I didn’t become a personal trainer for the huge amount of money I could make. Nor for the glory and fame that I could achieve. Nope, I became a personal trainer because I believe in health and fitness. Our lives are much better when we exercise.

Which is good because there hasn’t been a much fame, glory, or money involved. But I do know I’ve made a difference in a few lives, so that’s a pretty good trade-off.

However, I have grown pretty tired of hearing one comment, not just from clients, but from non-exercisers in general. Various people who come to the gym, friends of clients, even other bloggers will walk in, look disdainfully around at the equipment, the members sweating, the trainers training, and say, “I hate to exercise.”Debbie Woodruff ready to run Debbie Woodruff ready to run

As a trainer, I used to consider this a challenge. I envisioned working with these people, creating a program for them, finding something that they do enjoy, and they would become lifelong exercisers. Happy ending! Barring that, I could at least make them like me enough to enjoy the time we spent together training.

The problem with the former plan is that it rarely happens. Exercise haters stick to a program for a while, whine and complain a lot, begin to find excuses, then disappear from the face of the gym forever. Or at least until it is time for next year’s new year’s resolutions.

The latter solution isn’t perfect either. A large segment of the population can’t or won’t hire a personal trainer, so I’m missing a large part of the target audience. While I do have a few clients who train with me because they enjoy my company, they would rather chat than work out. And they are terrible at adhering to the other parts of an exercise program normally done on one’s own, like cardio, proper nutrition, and lifestyle changes.

I’m tired of sugarcoating exercise, of trying to make everyone happy, of spending my valuable time convincing exercise haters to enjoy doing something that will make them live longer, feel better, play stronger, and generally have a better life. So, to that end my new mantra is…

Suck it Up, Buttercup

head shot DebbieWhoever said that everything that you do in life had to be fun? We, all of us, do many things daily that we don’t really enjoy. Do you like brushing your teeth? Cleaning the litter box? Washing the dishes? Vacuuming? Do you do it? Yes, because not to do it would leave you in a very dirty place.

Even if you enjoy your job, you don’t always like it. But you do it because, you know, you need to eat. You clean your house, mow your lawn, help your kid with homework you may not understand yourself. Fun? Not really.

You do all of these things because you have to, need to, are compelled to, whatever. For the most part, you don’t do them because you like them. You may even hate them.

If you spend a half hour three days a week weight training, or some other form of strength building exercise, and take a little time for a walk most days of the week, you can receive benefits way beyond having a clean litter box. You can lower your cholesterol and blood pressure. You can reduce your risk of heart disease, osteoporosis, obesity, diabetes, and cancer. You can reduce the pain of many joint diseases, improve your posture and balance, and general overall health. You will feel better. You will look better.

All of this for only two or three hours a week. Many people spend that much time a night watching television.

So suck it up, buttercup. Just get out there and exercise. It doesn’t matter if you don’t like it. You need it. It’s important. There are many resources available if you are new to exercise and need a little help getting started. You can contact me if you have question, either in the comments below, here on Kymberly and Alexandra’s Fun and Fit blog. Or run over to my contact page.Debbie W does prank Push

Who knows. You might even begin to like working out. A little.

Readers: Is there an exercise mode you HATE? Which do you love (or at least tolerate?) We hope Debbie’s post has inspired you to get moving. You can start by subscribing to our site or by checking out Debbie’s. Toodle oo for now!

26

How Do You Relax?

Do you think relaxing is part of a healthy, active life? For some, relaxing is the opposite of activity. For others, it’s congruent with it. Maybe it just depends on how you define “relax.”

rocks at Hendry's in Santa BarbaraI know many people who love to practice yoga, as they find it to be a calming, centering activity that relaxes their mind AND body. I’m not one of those people. When I try to do yoga, my mind just wanders and I notice all the parts of my body that hurt. So yoga is definitely NOT relaxing for me.

house dwarfed by lilac treeFor others, reading is a release and escape. For most of my life, I was the same, as I’ve loved to read ever since I was three. But now I just feel guilty if I read anything except professional research or nonfiction, as I have so many things I HAVE to read before I can pull out something I enjoy (or so my massive guilt hormone would have me believe).

two cormorants, entwinedJust as many people like to combine their foods, I like to combine my activities. That seems to quiet the guilt hormone beast that lurks somewhere behind my sweaty-mascara right eye. So I combine action with relaxation by walking. And baking. And taking pictures. But not of my baking because my photo skills aren’t yet good enough to make me feel warm and self-satisfied inside. Only a piece of homemade sourdough bread can do that.

art on building in Los AngelesAlmost every day I walk. With the dog. Or alone. With my camera. Whether it’s a short 20-minute visit to our nearby meadow, or a 6-mile hike with a friend once a month, I always come back from my walks in a composed, steady state. I like ticking off the benefits:

dog jumping off rock at beach* reduced stress
* completed most of my 10K daily steps
* created a happy dog
* focused mind
* shot some great (I have self-confidence) photos
* communed with nature (though I have strong opinions about bugs touching me)
* escaped (temporarily) the demands on me
* maintained my weight and fitness levels

waves hitting old pier
bridge at Bacara Resort
fallen logs on the beach cliffsWhat about you? Do you find it relaxing to combine activities? Are you able to appreciate yoga or meditation? Do you feel guilty about taking time to relax? And what do you do to relax? Do tell. I might add your idea to my list.

funny comic about relaxing

Found on Facebook. Artist’s name is on the comic.

by Alexandra Williams, MA

2

Going from “Stuck” to “Start” with Your Fitness Plan

Boomers on the Loose graphic

Be Loose, Not Stuck!

Arrrrghhh! That’s the sound of you spending another day stuck in sedentary patterns stitched with good exercise intentions. Another day of you bartering with yourself in an Annie mood that “tomorrow, tomorrow, I love you tomorrow” the sun will come out and shine differently on your workout plans. But no actual exercise has occurred on a consistent (or even intermittent) basis. How many “tomorrows” have come and gone that you now admit, yup, you’re stuck and need a prod to get going. As in “today!”

From Nothing to Something; From Some to Some More

Good news. We are here to prod. Cajole and bribe even! Did you attend our recent TransformAging webinar session, (Re)Starting Fitness After 50? Have you noticed the new freebie checklist we offer subscribers, 16 Easy Ways to Get Unstuck and More Fit? Then you’ll know that we are on a roll to address one of the most common requests we get: how to go from park to cruise mode; from inactive to active; from nuffink much to sumpin. Note I did not say to zoom from 0 to 60 off the starting line. In fact, starting small is one of our key pieces of advice.

Old Fashioned Whoop Ass

Need a kick in the keester to get unstuck?

Say So Long Suckahs to Sedentary Stuckness

Kymberly: Today is a great day to kiss frustration, inertia, and negative self-talk good-bye and say hello to restarting more active habits.

Alexandra: Can I at least have some French Vanilla ice cream with my inertia? And I didn’t know his name was Frustration when I kissed him. But I’d do it all again anyway.

Kymberly: For you, sis, you may partake of the can of Whoop Ass included in this post. For the rest of you, forget fitness trends, celebrity endorsements, or what you used to do when you were younger. We are so committed to helping you undo the glue that’s stuck on you that we are sending all of our current subscribers our checklist. Look for that in a separate email. Be sure to open the email and the document if you want to move more– more happily, comfortably, and successfully.  If you are reading this and not a subscriber, then subscribe. (Look right. Yes, that sidebar just there). You’ll get your own copy of “16 Easy Ways to Get Unstuck and More Fit” that way.

In addition to the easy action items we offer in the checklist we’ll be emailing you, try any of the following, additional tips to get going. You can do it! Today and tomorrow and the day after and thereafter. A step at a time.

8 Bonus Easy Ways to Get Unstuck Starting … Now! When Else?

Consider this post your Bonus Checklist. Otherwise we have to rename the main checklist “A Whole Bunch of Ways to Get Unstuck” and I am waaay too busy sitting at the computer paddling, biking, taking step class, and walking the dog to do that. So “Bonus” it is.

  1. Identify a space in your home where you can work out, even if it’s just big enough to fit a mat or towel on the floor.
  2. Forget the all or nothing, “practice makes perfect” approach. Practice makes progress. Practice makes permanent. Practice creates habits. Perfection is overrated and unsustainable. Simply do a little bit more than the day before.
  3. Set your expectations low to start. What’s the least you can do and commit to today? Tomorrow?
  4. Drink water. Instead of sugary drinks or ones that have the word “latte,” or “fountain” in them, or whipped cream, or carbonation combined with a can. See where I am going with this?  Being well water-drated will also minimize muscle soreness and fatigue.  Thats’ a twofer special right there!
  5. Find moves and activities you enjoy. This has been a recording. Beeeeep. Ever wonder why we named our blog “Fun and Fit?” Because we believe that movement can be enjoyable; that an active life is more appealing than a sedentary one; AND that at least some of the exercise you do has to be fun so you will actually do it. Oh, and because my sister is actually pretty funny. Yes, those of us who have crossed over to the other side know that it is more fun to move and groove than it is to think about it. And it definitely is not fun to force ourselves to perform exercises we hate. Bleeeeech! (as Mad Magazine used to say).
  6. Find a community to support you or at least one that will hold you accountable. Whether you pick someone in person, online, or long distance, make a pact with at least one other support person with whom you will actually check in. Maybe you’ll even find a workout buddy.
  7. Use technology if that works for you. Don’t use the lack of a pedometer, wrist tracking device, calorie counter or any other wearable technology as an excuse NOT to start. We are not Waiting for Godot or Go Pro around here. Just get out there with or without the latest gear. The lack of a device is not an obstacle to movement. However, if the presence of any wearable technology helps you giddy up, why then use it! Strap on and keep on truckin’!
  8. Have a restart Plan B. You will not meet your goals each day. That’s no reason  to give up. And by “reason” I mean “excuse.” Get back to the mat or gym or trail. Be prepared for the common, usual, and totally human reality that you will have “fail” days. What is your contingency plan when you get off track? Let’s hope it at least includes forgiving yourself, and looking to the future rather than berating the past.
Himalayas from airplane

Fly My Pretties, Fly!

Does one of the above actions speak to you? Then listen. And go for it. Between the “16 Easy Ways to Get Unstuck and More Fit” checklist and the action items above, you now have um, hold on as I get my fingers out, 22 Easy Tips to Get Going. You need just one to get unstuck and on the path to new active aging habits.

Didn’t get to our TransformAging Summit, but wonder about it? Find out how our webinar expert presenters can youthify and enhancify your post 50 years. Click this TransformAging page.

Sales image for TransformAging

By Kymberly Williams-Evans, MA

5

What is the Right Amount of Exercise?

Hi, So much advice is given about adding exercise to your day. I work on my feet all day. 6 1/2 to 7 hours a day. I stand and move around a lot. When I am busy waiting on customers, I am moving and walking and walking quickly to get their food, replace things used up, filling areas etc. When it is slower, I stand more but still walk around some and do other things job related. I get a 15 min. break. How much more exercise do I need? I do not get aerobic exercise. I occasionally do yoga and go for a walk. Plus I do minor yard work, weeding, trimming of bushes etc. Also, general cleaning in my house. My husband and I go out dancing once a week or so. I am 59 and wonder if I actually need more exercise. Thanks for any answers you can give me. Marie

walking is great for health
Hi Marie:
You have brought up a great point about the true definition of exercise, especially aerobic exercise.

One standard definition of aerobic exercise via the American College of Sports Medicine is “any activity that uses large muscle groups, can be maintained continuously, and is rhythmic in nature.” It should also cause the heart and lungs to work harder than at rest. In other words, surprise! You actually ARE getting aerobic exercise with all your walking and dancing, which is great for your heart, weight and cognition. That house cleaning you’re doing also burns calories. We actually charted out the calorie counts for many housekeeping chores in our post Lose Weight Doing House Cleaning.

picture of Lily weights from Bling Fitness
I AM going to say you need more exercise, though. Just not aerobic necessarily. You don’t mention any resistance training (though you do get flexibility and mind/body points for the yoga). At our age (we are right behind you by a few birthdays), it’s imperative to include resistance work into your life – both with light and heavy resistance (You can define what’s light and heavy for yourself, especially as they will change as you get stronger). Just a few of the benefits:

* weight loss / weight maintenance
* fall prevention / balance
* prevent or delay sarcopenia (muscle wasting)
* bone density
* posture
* functional strength (the ability to use your body in daily living activities)
* brain health
* fat burning
* recovery from injury / illness
* sexy good looks

push-up resistance trainingIn short, you need to continue with your cardio (aerobic) movement, which is probably no problem, since you are moving all day at work, and you need to add resistance (strength) training. To answer your “how much” question – start with 3 times a week for at least 20 minutes. Very quickly, I’m going to mention proper sleep and good nutrition too. <——- See how quickly I did that?

As you didn’t specify your goal – weight loss, general health, independence, fitness, brain power, looks – you’ll want to adjust the amount, frequency, duration and type of movement according to your goals. In case it gets confusing, we have another post for you to check out: Do THIS if you want to Get Fit, Lose Weight, Live Longer, DeStress .

A good place to start for resistance training might be at our colleague Tamara’s New To Strength Training? An At-Home Beginner Workout Just For You post.
We also have a number of relevant free videos on our YouTube channel, including our “Women Over 50” playlist.

Thank you for writing to us.

by Alexandra Williams, MA

11

Too Tired To Start Exercising?

Hi Alexandra and Kymberly: I am frequently exhausted and ache. I don’t know where to start to build in a sane way. Weights, (brief) high intensity intervals, gentle cardiovascular like walking? Just getting through a work day wears me out and I usually need to nap after exercise. Anne from Olympia, WA

Dear Anne: We can say you are sane enough already to ask a great and common question. Actually you managed a three-in-one special deal as you actually have three separate issues:

  1. Why might you be too tired to exercise in the first place?
  2. Why is exercise making you more fatigued?
  3. What entry point exercises are good to build from?

And because we like package bonus deals, you get a four part answer to make you happy and zippy!

First, Consider What is Exhausting You

Problem: Are you dehydrated? Solution: Drink more water

Being underwatered will suck you dry! Even slight dehydration—as little as 2% of normal fluid loss—will reduce your energy levels. Dehydration reduces blood volume, thickening your blood. Then your heart pumps less efficiently, reducing the speed at which oxygen and nutrients reach your muscles and organs, thereby draining your energy.

Problem: Are you anemic? Solution: Get your blood tested

Anemia would cause your stated symptoms. Find out if you’re getting enough iron or losing more than you’re replacing.

Problem: Are you choosing energy-sapping foods? Solution: Check your eating habitsAlexandra drinking wine

Alexandra drinking wine

Wine, dine, and nap

Too much sugar? Not eating regular meals or skipping breakfast? Drinking wine late at night or starting the day with simple carbs? Powering through your day by relying on caffeine? Any of these habits will result in overall fatigue.

Next, Motivate Yourself Past Pre-Exercise Fatigue

Your work day is done and so are you! We totally get how tempting a nap sounds after a long, perhaps stressful work day. And maybe what you need is simply to sleep more or to revel in naps, guilt free. Most North American adults undersleep. But you asked about moving, and we are all about activity.

In fact, we bet you already know the counterintuitive reality that exercise increases energy. Studies indicate that as little as three bouts of cardio activity a week for 20 minutes per session boosts energy in as few as six weeks. Once you get past those first few weeks of starting to move more, you will enter that energizer bunny zone where exercise pumps you up rather than drags you down.

Sign to Happy Room

Which activity puts you into your Happy Room?

To get yourself doing something, the key is to commit to anything, not everything. What is the least you can do given your current exhaustion and ache levels? Determine what is achievable and head for the minimum. We really mean it. Take the mental pressure off yourself and head for the LEAST, not MOST you are willing to start with.

Rather than plunging into high intensity interval training or facing overload weight training, find something you enjoy and that comes easily to you. A resistance training fitness class where you are encouraged to go at your pace. A walk, brisk stroll, or march in place. A yoga, Pilates, stretch, or other mind/body class that combines movement with visualization, relaxation, or quiet time at the end. What about lunges during tv commercials or a few ab exercises before dinner? Just 5 minutes on an indoor bicycle?  Steps at home you can go up and down a few times. Water time if you have access to a pool or natural body of water- swimming, pool class, water jogging.

If you still find yourself needing a push to take the fork in the road towards activity, not lethargy, get a dog that likes walks. We might say “later” and “no” to ourselves, but who can deny a pet pooch whose daily walk is the day’s highlight? Wag wag, perky ears and out you go!Dog walk at More Mesa

Third, Reduce Being Worn Out Post Work Out

If exercise is wearing you out, most likely you need to drop the intensity of your workout. Another possibility is you are choosing stressful moves. Stress will wear you out even if the activity is low intensity.

  • Have you chosen activities you don’t enjoy?
  • Are you setting overly high expectations and demands on yourself?
  • Are you a perfectionist?

And of course, we have to interject that your post-exercise nap might be the best thing for you. But if you feel movement is wearing you down, then reduce the intensity or duration. You are either going too hard or too long at this phase of your re-entry program.

Which Bring Us to — Choose Moderate Moves

Try our Whole Body, No Equipment Needed, Easy as 3-2-1 Routine

K planking in ThailandBefore this post gets too long and tiresome (aha hah ha) let’s go with a simple, straightforward, “gee, we really don’t know your goals, limitations, time available” starting point program. If nothing else, do the following three moves that will address all major muscles of your body. Easy to perform; multi-joint so you get a lot of bang for your buck; and needing no equipment.

  1. Lunges or squats for the lower body
  2. Push ups on the wall, counter, knees, or toes for the upper body
  3. K planking in ThailandPlanks or reverse curls for the core

When you’re done, walk for 5 minutes.

You will feel so energized you’ll want more. Find that “more” in these posts that also answer your questions:

Tips to Get Your Butt to the Gym

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

And of course, we have to mention our recent TransformAging Summit webinar session, “(Re)Starting Fitness Over 50,” which is sponsored by Rancho la Puerta Wellness Resort, a perfect place to ease into exercise. ,  For sale along with the other 5 presentations. Slides included. $34Sales image for TransformAging

2

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

Dear Twins:
At age 71, I find that fitness is a race between the body’s downward slope and the effort to work faster to stay fit. I’d love to have help with how to stay fit at this age. What I find is that all the fitness professionals are addressing younger people. My goal is to be able to continue to walk long distances effortlessly for the rest of my life. Unfortunately sciatica has gotten in my way. So I’d like ways to conquer this and keep my lumbar spine in order. I walked my first half marathon in February, by the way!
Wendy, San Francisco

More Mesa walk

Do Walk Away! And walk this way. Click on the picture for tips on walking.

First of all Wendy, if you just did a half marathon, you are probably more fit than most of the young people I teach at the university. Congratulations on your achievement.

Let’s help you point by point:

Downward Slope, Effort & Staying Fit: I’ll focus on muscle loss, as you don’t mention a strength training component to your workout. Sarcopenia is the progressive decline in skeletal muscle mass that may lead to decreased strength and functionality. When people talk about the race against time, they are usually talking about sarcopenia.
I wrote an article for The Journal on Active Aging about ways to deal with this that might interest you. Summarized in two words – Resistance Training. If you add some resistance training to your regimen, you’ll be amazed at the results. A 70-year-old who does some form of strength/ resistance training can be more fit than a 20-year-old who doesn’t. Isn’t THAT good news?
I’ll start you with our YouTube playlists, “Healthy Aging Exercises for Women Over 45” and “Women Over 50.”
You’ll also want to check out two of our TransformAging webinar colleagues’ websites – Tamara Grand and Debra Atkinson.

cover page for sarcopenia article

Sarcopenia – Fancy word for “muscle wasting”

Effortless Walking: Since it sounds like your stamina and heart are chugging along, future effortless walking can be assisted by – you guessed it – resistance training, and balance work to prevent falls. Cody and Dan (our other co-presenters) specialize in this area, so here’s a link to some of their posts on balance.

Sciatica: Most research studies have shown stretching, yoga and low intensity movement (that doesn’t involve twisting) to be most effective in controlling the symptoms. For this we recommend you look locally for instructors who specialize in yoga or Pilates. You’ll want to ask about their certifications, speciality training (for both older adults and back care), and experience. Don’t be shy about asking for references. If you search for exercises online, check the source. For example, we trust the info on this link from the National Institutes of Health.
Final suggestion for now – strengthen your core so your back takes less of the load. We’ll get you started with our post “Abs and Core Exercises That Are Safe for the Lower Back.”

Of course, you can always come to Santa Barbara and join us in one of our classes for older adults. We’ll take good care of you!

by Alexandra Williams, MA

 

2

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

4

Transforming Ourselves Inside and Out

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.fountain at Rancho la PuertaA 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.  sponsorRegistration 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.

labyrinth at Rancho la PuertaWhy 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:

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

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.

Climbing at Rancho la Puerta

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!

Hanging from R la Pa P arch

Did you Register Right Here yet?

Grove of trees at Rancho la PuertaNow 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. Wonder what those two other things are that can help or hinder your ability to age actively? You’ll have to either go to Rancho la Puerta or attend our webinar series to find out.

pool at Rancho la Puerta

walkway at Rancho la PuertaLet 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.

flower at Rancho la Puerta

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

5

Tips to Get Your Butt to the Gym

Boom- Get it Done (Alexandra)

Boom! Get ‘er Done!

Dear Fun and Fit/ Kymberly and Alexandra: I am a member at the local YMCA, (but) have yet to establish a regular time to go. Time gets away from me. (I) would appreciate tips on establishing a routine. Thx, Vickie

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.

We hear you, Vickie and obey! Below are specific, practical tips for establishing a routine that improves your odds to create and sustain regular exercise. These tips are guaranteed to work. And by that we mean, guaranteed only if you actually act on them. No Do, No Presto Change-o. In other words, our tips work if you do.

1. Start Small (and this is a biggie!)Small Steps Lead to Big Changes

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)

2. Schedule Your Workouts

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.

3. Post Reminders

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.

4. Set Out Your Workout Clothes

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!

5. Tell a Friend

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.

6. Reward Yourself

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.

7what exercisers know image. Learn How Your Mind Works to Form Good Habits

Read our other posts on the subject to clarify the values, motives, and internal rewards that drive you to exercise.

What Do Exercisers Know that Non-Exercisers Don’t

Replace Health Cares with Healthy Habits

4 Stages to Healthier Habits

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!

TransformAging webinarPS 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

 

9

Intro to Planks

Alexandra Williams, MA and Kymberly Williams-Evans, MA

Often, people are reluctant to attempt a plank because they’ve heard that you have to hold a long-lever plank for 5 minutes in order to be “cool.” Not true. Planks are accessible to nearly everyone, as many versions exist.

Perfect Form Plank - Oh Yeah!

Perfect Form Plank – Oh Yeah!

If you’re considering adding a plank to your fitness regimen, this video shows four different modifications, and instructions for good form.

Proper Technique:

  • Planks are more effective if you rest on your elbows, not your hands
  • Elbows directly below the shoulders
  • Hands loose and relaxed; a correlation exists between clenched fists and breath-holding
  • It’s better for your lower back to have your hips slightly piked rather than dropped, though a straight line is your goal
  • Pretend you are wearing a belt, and tighten all places where it would touch

One caveat: We mention holding for 30 seconds in the video, but research also indicates you can hold for as little as 20, take a short break, then get back into plank position. Whether you choose 20 or 30 second intervals, stick with the plank position that gives you the best form.

While we’re on the subject of good form, this is the second of two videos that Depend Silhouette Active Fit shot with me as one of the models.

For the video where I do some jumps (using the core strength I earned doing lots of plank intervals), read our recent post: Cross Your Legs; Don’t Sneeze: The Boomer’s Exercise Dilemma.

While we’re at it, you may also want to enter for a chance to win one of three sets of KettlePOP non-GMO, organic kettlecorn and sea salt popcorn.
a Rafflecopter giveaway

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