Your wishes are granted, as we pulled this video from our YouTube channel that shows the wrong and right way to do an oblique crunch.Do you perform oblique crunches the wrong or right way? Are you sure? Click To Tweet
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.”
Did you do the oblique crunch along with us? Feel free to comment below between reps. 412, 413, 414, 415 ….
Access lots more abdominal exercises for older adults by joining our Beta test group for the soon-to-be-released “Ultimate Abs Workout Collection for Women Over 50” (over 25 videos, 15 modules, popular abs questions addressed). If interested to get program details complete the form below. No commitment, but Beta testers get a 50% discount so we’re taking only 50 people.
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by Alexandra Williams, MA and Kymberly Williams-Evans, MA
1. People your age are starting to have health issues and you don’t want to join your peer group in this particular activity. You want to stay vibrant and energetic and independent and active and you know that it takes just a few new habits or changes to get where you want to be. You also want to stick around long enough to add commas and remove a few “ands” from the previous sentence.
2. Your high school reunion is coming up. Time to impress that person you always had a crush on. Time to make all the mean girls super envious of your vivacity. Have you noticed that fit people are attractive? It’s actually true. Exercise and healthy living give you confidence and energy. Confident, energetic people appear more attractive. Some weird evolutionary thing that makes sense. Notice we didn’t say “skinny” or “thin.” We said “fit” and “healthy.” Define your goal, baby.If you view yourself as an exerciser your habits will change to meet that self-image. Click To Tweet
3. Your stress levels will go down. Yup, exercise reduces stress. In fact, it’s the number two motivator for working out (We know you’re wondering, so click this link to read our post that gives the number one motivator). Making snow angels decreases stress too, FYI.
4. You will avoid the somewhat unrealistic expectation that you can get fit in time for a trip that starts on a Saturday if you start working out on the previous Wednesday. Much more realistic is to start a wee bit sooner. If your goal is weight loss, you can safely sustain a weight loss of 1 ½ to 2 pounds per week, so if you start today you will lose about 6 or 7 pounds in less than a month. If you’re thinking, “Hey, my goal is 35 pounds. What good is 6 or 7,” my answer is this – you’ll be 1/5th of the way there, if “there” is your weight loss goal. But your outlook and how you feel will be 75% of the way there, because research says that you will start to view yourself as an exerciser, which means your habits will change to meet that self-image. In straight-talk, after a few weeks your self-perception will change. From there, your activities change to meet this new self-view. Four or 5 months may seem like a long time if you’re planning to lose 35 pounds, but how long did it take to put ON those 35 pounds? Give yourself a break, eh?!
5. Want to be smarter? Want to stave off memory loss, confusion, and dementia? Er, wait, I got distracted. More than anything else, exercise makes you smarter. Your brain gets bigger. It works faster and more efficiently. It gives better commands to your body. I always tell my university students that the best time for them to take a test is right after exercise class, NOT after staying up all night studying (while ingesting abnormal amounts of caffeine). We love the link between exercise and brainpower so much that we have written extensively on it. Exercise Can Train Your Brain, Spark Your Brain with Exercise, and Exercise Your Right to a Better Brain are three posts to get you started.
6. You will save money. You will have more energy. You will look better. You will feel better. You will meet a lot of cool people. Your math skills will improve. You’ll get an end of year tax deduction…One of these may be false. Hint: As you now know, exercise makes you smarter, so it’s actually quite possible your math skills will improve. For example, I was going to write 10 Reasons, but got bogged down when I carried the 1, multiplied the 0, subtracted the junk food, added the Lycra and Voila, ended up with 6 Reasons!The best time to take a test or give a presentation is right after you exercise. Click To Tweet
Text & photos by Alexandra Williams, MA
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!)
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!
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!
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
Alexandra: The appropriate heart rate for a 56 year old woman is to have one! Yup, now that you’re officially in the “second half,” how much does it matter if your heart is beating like a rabbit? Mine goes shooting sky high when I see actor Clive Owen, and you don’t see me slowing down as I stalk him in Hollywood!
Kymberly: How shall I put this diplomatically and professionally?? Umm, get a new trainer. This one fell for a long time myth and does not understand the diff between burning calories to lose fat and using fat vs carbos as the energy source for activity. Do you hear me tearing out my low fat hair? Read our post on how you don’t have to burn fat in order to be low fat: Best Workouts to Burn Fat for Women Over 50.To reduce fat, you must get to caloric deficit whether those calories are fueled by stored fat… Click To Tweet
Alexandra: Ah, I thought that sound was you burning some fat. On the stove. In a frying pan. With an empty bacon wrapper on the counter. When you’re done setting off the smoke alarms, Kymberly, please tell Diane the difference between burning fat calories and using energetic fat!
Kymberly: Alexandra is jealous of my cooking abilities and my superior fitness knowledge. So sad, so obvious. Here’s the deal. To reduce body fat you need to:
Alexandra: As a true professional (“professional what?” you may ask) I want to add this little caveat. Do you take any meds that would cause your (shall we call him or her “former”?) trainer to worry about your heart rate? If so, you had better talk to a real doctor instead of we two fitness weenies about your walking pace. Otherwise, here is the deal. If you walk faster, you lose weight faster. How soon is your next high school reunion? If it’s really soon, you had better walk so fast that it comes to resemble a heavy, panting trot. And will someone please let Kymberly know that my close personal friend Clive was not in a James Bond movie.
Kymberly: Hey running rabbit sis, slow down! But Diane – speed up your heart rate. Last time Alexandra panted as hard as her advice suggests, Clive Owen was….. Oh never mind. As I was saying, get to caloric deficit. The trap your trainer got caught in is that low intensity activity relies on stored body fat to fuel the casual stroll. High intensity activity uses mostly carbohydrates as fuel, also known as “energy,” also known as “calories.” And while low intensity exercise might use a higher relative percentage of fat instead of carbos, you need not care about relative percentages in this case. You care about total, absolute number of burned cals. To lose one pound of weight you must burn 3,500 more calories than you take in, ie, caloric deficit. Therefore, do what it takes to burn as many calories as you can, need, or want. You can either go longer, go with more intensity, or go more often if you have a weight loss goal.
Alexandra: Can you really walk your way to a more fit you? Click that <—— link and read our post on how to pace yourself depending whether you are walking to be healthy, avoid weight gain, or lose weight. Can Walking Really Get You to Your Fit Destination? Also take a look at this great guest post from Jody Goldenfield: Managing Your Weight As You Age . She’s one of the most fit 50+ women we know and is over at Truth2BeingFit.com.
Kymberly Williams-Evans, MA and Alexandra Williams, MA
Health and beauty are inside jobs! Body image and a “perfect physique” are matters of perspective, culture, history, and whatever the mass media tells us.
Can you say “Mixed Messages?” Don’t believe us? Take a brief tour through past wistful wishes for va-va-voom figures. Look at what people were willing to do to achieve that “look du decade.”
Don’t make us talk about you years from now! Our gift to you as we wrap up — no, not gifts. We are not that organized! — Work the look you already have. Embrace it; Look it in the eye and say “Ell-bees – you and I are going into the New Year together baby, guilt- and stress-free!”
Whoa now you Vixens, Dashers, and Red Nosed sorts! Don’t go overboard — or is that “oversleigh?” We said give yourself some body-lovin’ self-acceptance while staying active, not plunk down your hiney so finey!
ACTION: Subscribe to get us to come to you twice a week with active aging solutions tailored to women over 50. Subscribing is self love! Simply enter your email in one of the boxes AND get your bonus free.
by Kymberly Williams-Evans, MA and Alexandra Williams, MA
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.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):
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
Kymberly: Dear aerobic ladies: Since the same answer applies to both your questions, we are tackling them together. (Kind of like what guys said to us in our early dating lives, pre-hubbies. That “twin thing” again.) The bottom line is that the “best” activity is the one you will actually do. Log time and intensity. Which activity do you find most comfortable on your body? Which one will you stick with the longest? Which one keeps you injury free? The goal is to go as long as you can, as hard as you can, as often as you can. What do you actually LIKE doing? Yes, it’s that simple and accessible!
We could give you heart rate formulas and a discussion about involved joints and high impact versus medium or low impact, but why get caught up in all that? “Log time; be happy” is the best advice we can give you for cardio. Your body will tell you what you prefer doing. If not, Alexandra will.
Alexandra: First of all, no-one ever tackled me. It was more like throwing themselves at my feet. Or running away – I can’t remember which. But it involved some sort of aerobic workout. Which is my point entirely – you need some sort of cardio exercise. The exact “right” one kind of depends on you. Tina, which machine do you like better? Noel, do you prefer running or walking?
You have to do the one that you will actually do! What? That sounds like a skanky date proposal!
Alexandra:”Log time,” by the way, means writing down the amount of time you are doing your chosen activity. You don’t get to count the time spent “standing in the shade” or “checking my phone messages,” which is what Kymberly always does when we walk together on a gentle, uphill slope! Me personally, I hate to run. I want to exercise, not sweat! Walking is my favorite non-work-related exercise because it allows me ample time to play with my iPod (which I still don’t quite understand), with time left over for calling my teenager for iPod advice. I can’t make those kinds of calls if I’m running!The best cardio workout is the one you will actually do. Click To Tweet
Kymberly: Excuse me, but “gentle, uphill slope” my Cinnabuns! Alexandra took me on a forced death march up a cliff with no end, under the raging sun, dangling the water bottle from her “busting my butt” hand. What I would have given for a nice, programmable, non-taunting piece of cardio equipment at that moment. So the new and best cardio activity for me now is to work my way downhill. Like what’s-her-twinnie, I am not a runner. The knees do not take well to all that pounding. The last time I did a running program was from my house to Alexandra’s back in the day when we were ahem, …younger. She lived a mile from me then and made pancakes for brekkie if I showed up on time. Then she would drive me home. So you can see where a running program really was not the best workout for me. The pancakes were the best though!
Again the “best” cardio workout is the one or ones you will actually engage in. Even “better” is to change up the activity. If you always power walk, try a stair climber now and then. If you always run on a treadmill, get outdoors and walk. Check out this article that proves Alexandra and I are geniuses with great advice when we tell you to do Interval Training and enjoy the process.
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When you hear about 5K, 10K and marathon races, you immediately think it’s a running race, right (especially as the words “running” and “race” are in the title)? And if you’re a Boomer woman who doesn’t actually enjoy running, you would probably then classify that race as “for someone else,” and move on to other things. But as I discovered a few years ago when I was invited to participate in a half marathon in San Francisco a few months after I’d had knee surgery, it IS possible to walk. As a matter of fact, lots of other participants will be walking too.
That half marathon was four years ago, and I still love walking, especially in scenic places. So when I was offered the chance to join the Lexus LaceUp Running Series in Palos Verdes, guess what I did? I ignored the “running” part of the title and signed up to walk the 10K. They have a 5K and half marathon too, but this time the 10K feels right for me.It’s good to get out of your comfort zone and try something challenging, yet achievable. Click To Tweet
It’s good to get out of your comfort zone once in awhile and try something that’s challenging, yet achievable. The distance isn’t challenging, but I have to stay under a 16 minute per mile time limit, so THAT is the challenge. I haven’t timed myself in years. But the race is in Palos Verdes, which is near where I grew up, so I’m looking forward to the outstanding scenery – beaches and cliffs and gorgeous homes, oh my.
Many of our posts share tips about the benefits of cardio movement on the brain, stress levels, weight gain, and disease prevention (Read the links for definitive proof that a walk can be as good as a run for many health goals). Yet we Boomer women are still NOT aging healthfully.
If you accept the importance of moving, yet reject the unpleasantness of running (the only running I ever enjoyed was when I played soccer), try walking the 10K with me on November 14. Or go for the 5K. Bring a group of friends and chat as you go. You can even sign up for the December 06 event in Riverside and do two (okay, you can do one or the other). The cost is quite low, especially when you factor in the 30% discount if you use my code: FunandFit30.
If you DO happen to enjoy running, you can still get the 30% discount, plus the pleasure of passing me early on in the race. Whether you run or walk, you’ll enjoy a Sierra Nevada beer toast, local food-truck brunch, and music. And if you’re a serious runner, you’ll be glad to know you get chip timing, real time results, tech T-shirt, sticker, and a high quality finisher’s medal. This link has all the info.
See you at Pelican Cove Park on November 14!
I was not compensated for this post. I did receive free entry, which is the perfect motivation for me to get my walking shoes on and drive down to the Lexus LaceUp in Palos Verdes. Besides, two charities are receiving monies from the registration fees, so that’s extra motivation right there.
Well, Donna not only are we going to tell you exactly what to do and how, but also stick around to discover one mistake exercisers make when trying to boost their metabolism. You are also going to learn which foods help you be a calorie burning heater even when you are not active. But first a word from our dictionary:
Basal metabolism: The minimal energy expended to maintain respiration, circulation, peristalsis, muscle tonus, body temperature, glandular activity, and the other vegetative functions of the body.
zzzzzzz snork. What did that just say? In Fun and Fit translated style, that says, “If you want to burn kcals at a faster rate (helps with weight loss and maintenance), speed up your at-rest baseline usage of energy.”
Eleven variables affect your metabolic rate. According to the Oct. 2012 issue of ACE Certified News, “exercise is easily the most adjustable variable (of these 11) in total daily energy expenditure.” Current research indicates that High Intensity Interval Training (HIIT) is the most effective method for raising your metabolic rate and losing weight, so we’ll be super thoughtful and define it. Essentially, it means alternating your workout into two speeds – very intense, and rest. The intervals can vary, such as 60 seconds work/ 60 seconds rest, or the very popular Tabata style: 20 seconds work/ 10 seconds rest, which our colleague Tamara Grand explains in this Tabata Training post.
High Intensity vs. High Impact
By the way, standard bodybuilding won’t work for your goals, as it doesn’t burn enough calories or have the required after-effects. What DOES work is sprinting, biking, boot-camp moves such as burpees, stair-climbing, weight-lifting, and many other moves where you can push yourself to a 9 or 10 level of intensity on a 1-10 scale. High intensity doesn’t have to be high impact, which is a mistake many exercisers make when choosing moves. In case you’re not into “jumpy” high impact moves, do low impact, high intensity moves instead, such as spiderman push-ups. They are very low impact, yet as you’ll see if you try a few, they are definitely high intensity.
Cardio + Weight Training = Faster Metabolism
We were once asked about “amping up my old ass metabolism” by a reader, so you might like to read what we told her (hint: we didn’t call her “old”). In addition to HIIT, you definitely want a weight training component. Our post about the caloric benefits from the metabolic spike explains the advantages of combining cardio and weight training, but in case you’re too exhausted to click the link, it essentially says that “with cardio, you can burn 10-12 kcals a minute; with weight training it’s only 8-10 kcals per minute. But due to a magical thing called the metabolic spike (not a volleyball term), you will continue to burn kcals efficiently for about an hour after you finish working out, even if you’re sitting on your
old ass donkey doing nothing.
The term “metabolism” specifically refers to the breakdown of food and its subsequent transformation into energy your body needs. The best way to make sure you are breaking down and using the kcals/ energy from your food is to do two things: 1) eat food that’s a good balance of protein, complex carbs and healthy fats; and 2) eat at regular intervals. An abrupt calorie-reduction or starvation diet can severely reduce (i.e., slow down) your basal metabolic rate (BMR) by up to 30%, and a restrictive, low-calorie diet can decrease it by as much as 20%.
Basically, we just said, “Don’t skip meals. Don’t eat crap.” You’re welcome for that memorable translation!
We hope we’ve answered your question. If we have, go do 10 spiderman push-ups! If we haven’t, go do 20!
Readers: What high intensity, low impact moves have you discovered that we can share with other readers, especially those with bad knees?
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Alexandra Williams, MA and Kymberly Williams-Evans, MA
Alexandra: Why would I faint? I’m not the one who overdid it! I only go for walks on surfaces that are FLAT. Why would I want to sweat during my nice walk? If you want to get rid of stiffness, have your muscles practice public speaking. Or learn to become a better stretcher! Or ask to be carried down those hills on one! And what do you mean by “really hilly?” Is that a reference to a television reality show in which everyone must fend for themselves in a mountainous region (I define “mountainous” as anything rising above sea level)?
Kymberly: Well, as you probably noticed, we did not get the huge bribe gift for getting to your question via the super express rush deluxe insta-answer service. So let’s answer as if you were going to hike the hills again and wonder what to do next time. Hope you survived in the meantime.
Alexandra: Miss Lizzie, when you walk downhill, your shin muscles (let’s call them Aunty Tibby – formal name is anterior tibialis) lengthen and your calves (let’s call them Bessie & Bossy – formal names are gastrocnemius & soleus) shorten. Shorten is nature’s way of saying “contract.” If you had gone for a flat, or even mildly hilly walk, your bleating calves wouldn’t be crying so much for Mama. But you have admitted, under no oath whatsoever, that your walk was “very hilly.” For the record, I too go for really long walks. I call it “going outside and getting lost, then accosting strangers to ask for a ride home.” Your brain said, “Oh what a beautiful morning, oh what a beautiful day,” while your calves said, “shorten, lengthen, shorten, lengthen.” See how stiff your calves are in conversation?
Kymberly: Concerning stretching, Alexandra is onto something. Post walking, stretch your calves and imagination by holding a position whereby your toes are higher than your ankle. aka dorsiflexion. Hold it, hold it, hold it. Now switch legs. To make this successfully simple, Try the three calf stretches we show in our post, Prevent Shin Splints: 3 Calf Stretches.
Next, pay attention to your foot action as you go uphill. Did you bend at the ankle getting your heel to the ground with each stride? Good form going uphill means keeping your body vertical and accounting for the hill angle at the ankle joint by allowing your heel to make contact with the ground with each step. Pick that answer. Or did you basically head uphill on the balls of your feet, bending forward from the hip or spine, and having your heel hanging in space? If so, your calves were in contraction throughout the walk and transforming into steers of steel. No bull. And no wonder they are bellowing. (Check out “Proper Form for Uphill Walking” here).
To make this super simple: walk, walk, stretch, drink water, head home, sleep my pretty, sleep, wake, walk again until warm, stretch, call us in the morning. With that gift.
Alexandra: Kymberly is right; I am fresh. And onto something. Known as my stretched butt. DOMS – Don’t Offer Money to Sis.
Dear Readers: Have you ever experienced muscle soreness? What did you do about it? What do you wish DOMS stood for?
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Kymberly Williams-Evans, MA and Alexandra Williams, MA