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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

9

What Can You Gain By Attending an IDEA Fitness Convention?

We just got back from the annual IDEA World Fitness Convention, a gathering of 12,000 group fitness instructors, personal trainers, program directors, owners/ managers and duh-da-duh-da fitness enthusiasts.

backbend IDEA World Fitness convention

Rocking the fitness fashion with my SPIBelt holding my phone.

Put on by the industry association for fitness professionals, it has grown over the years to offer options for enthusiasts too. Two in particular might appeal to you when making your 2016 plans for July.

Expo Hall
Ahnu yoga shoesEntrance is free, so that’s a super incentive right there. Several hundred companies, ranging from heavyweights Reebok, Merrithew/ Stott Pilates, TRX, General Mills, and Lorna Jane to smaller and newer companies such as Ahnu Footwear, Siggi’s Dairy, Lolé Fitness Apparel, LaBlast Dance Fitness, and Functional Aging Institute were offering samples, demonstrations, workouts and discounts to visitors.

No matter what your age, ability, fitness level, or health preferences, you could find something of interest. Just a few of the types of free workouts – indoor cycling, slacklining, Core Stix, interval training, walking, dance, suspension training, strength training, treadmills & cardio machines, Pilates, yoga, competitive events – are enough to get you thinking, “Wow, for the price of, um, ZERO, I can work out all day if I want.”

Intel Recon Jet glasses

You can also shop for just about anything you need for fitness – clothing, shoes, apps, tech gear, equipment, healthy food, supplements, skin care, water in all kinds of forms (we saw dark brown mineral water that tasted just like clear water), education, pain relief, music. I’m wearing the Recon Jet glasses above from Intel.

OGIO backpack at IDEA ExpoBesides eating lots of free samples, I got a free functional fitness assessment. I didn’t do well, thanks to my knee that needs reconstruction, and my shoulder/ wrist injury, but at least I have additional information about ways I’m compensating. I also won free custom shoes from Reebok, and my sis won an Intel Basis Peak fitness/ sleep tracker. Other people won free spa weeks, a Schwinn indoor bike, mini-fridges, protein packs/ bars, clothing, music, training, books, and on and on and on.

I did a scope of the Expo Hall if you want video. And Periscope doesn’t allow horizontal filming yet, so bear with it on vertical. Oh, please also follow me on Periscope – AlexandraFunFit

Fitness Fanatics Day
Beto Perez doing Zumba at IDEA WorldYou don’t have to be a fitness fanatic to sign up for this, because once you participate in just one of the workouts, you’ll become one – it’s that fun. Open to both convention attendees and the general public, Saturday was a full day of workouts lead by the fitness celebrities who created them: Jillian Michaels, Todd Durkin, Leslie Sansone, Beto Perez and Jeanette Jenkins.

I didn’t do the workouts, as I was covering them for IDEA Fitness Journal and didn’t have time, but I did stop in to all of them, and can tell you that the room was packed for all five sessions, and the exercisers were having the time of their lives.

Jeanette Jenkins at IDEA WorldIf you’ve never enjoyed exercise, this “time of your life” concept will sound weird, but it just means you haven’t found the RIGHT exercise yet. I was really tapping my feet and wishing I could just stay in the “3 Mile Walk Concert With Leslie Sansone.” That was my favorite because it was easily accessible to nearly everyone. I saw people in there who represented typical Americans. This was not a class for the fit people; it was a class for the people. And since I’m a Boomer (with injuries) and I teach older adults (and university students), I am drawn to these inclusive kinds of workouts.

Next year the IDEA World Fitness Convention is back in Los Angeles July 13-17. Mark it in your calendar now. You’ll recognize me. I’ll be the one standing on the side of the room taking notes and tapping my feet. Except when the disco songs start. Then I set my stuff down and “help” the leaders show the youngsters how it’s done.

by Alexandra Williams, MA

2

How Do I Go from “Stuck” to “Start” with My 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

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

 

13

What Do Exercisers Know That Non-Exercisers Don’t?

Kymberly Williams-Evans, MA

7 Secrets Exercisers Use to Motivate Themselves

Kymberly at Ranch in treeNashville bowling- AlexandraYou SAY you want to be more fit and active. You really MEAN to work out more. But somehow the days, weeks, months, dare we say “years” slip by and there you are — still intending to finally be more active but not actually doing much about it. Forget guilt, self-beratement, and worrying about having excuses that last longer than your most recent resolution.

What it is that regular exercisers have figured out that keeps them on track? More to the point, what can you learn from those ratfinks enlightened, fortunate individuals that will get you up and moving?

  1. Regular, committed exercisers have figured out the “why” behind their activity and linked it to their values. They don’t work out just to work out; they have a bigger purpose or goal driving them.
  2. Fit people have made movement a habit so they no longer need to exert extreme willpower in order to stay “on track.”
  3. Many (though certainly not all) movers and shakers do activities they enjoy.
  4. Exercisers know how they will feel after their activity and are able to remind themselves of the joy and satisfaction they’ll feel post workout.Alexandra on trail
  5. Active agers have found ways to account for excuses, such as not having enough time, being uncomfortable, or feeling too tired. Their movement experience confirms that they’ll have more energy, feel less fatigued, feel happier in their bodies, and prioritize workout time BECAUSE they exercise.
  6. Lifelong exercisers have tuned in and turned on to —— and this is a biggie! —— the benefits exercise brings beyond visual results. Sure, they also want to look great. But they get hooked on the internal, non-visible rewards of an active life. Because those benefits are so pervasive, exercisers are consistently being rewarded even when not in front of a mirror or on a scale.
  7. Active people surround themselves with others who are active. They seek out people who share their commitment to movement, even if it means tuning out inactive family members, coworkers, and “friends” who might sabotage their efforts.

(Like the chart I made? Please feel free to pin the heck out of it.)

what exercisers know image

Bonus Story and Quick Quiz Question about taking a magic fitness pill:

If you could take a magic pill (yes, one that tastes good, has no side effect, costs nothing, and is small) that instantly gave you the body measurements you want for the rest of your life, would you swallow it if it meant never being able to exercise again?

Behold the mighty Nashville statueEnter your comments below. Then read how this breaks down for others.

Non-exercisers grab for the gusto with a hearty “heck yeah, I’d swig that pill down! And what do you mean when you say ‘able to exercise?’ Don’t you mean ‘HAVE to exercise’?”

Exercisers break into two camps: most say “hmmm, tough choice, but ultimately I’d pass as the other benefits of exercise outweigh simply looking good. No magic pill for me, gracias”

The second camp of exercisers tries to negotiate: “any chance I could take that magic pill AND still work out regularly? Then I’d get the best of all options.”

Did you see that coming? Speaking of which, if you want to keep our active aging answers coming, be sure to subscribe. Now is a good time. Do it. Do it.

3

Exercise Advice Depends on Goal: Test Your Knowledge

Kymberly Williams-Evans, MA

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

Take Our Mix and Match Test

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

Go for Action with Go To AdviceIMG_4997

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

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

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

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

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

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

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

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

Given Which Goal?

20140701_190809

Which numbered goal below goes with which lettered advice above?

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

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

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

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

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26

Lose Weight Doing House Cleaning

 

retro picture of woman who hates house cleaning

Ever wonder if house cleaning burns enough calories to make a difference? I got to wondering how many calories one burns after I did a bunch of house chores when my P.R. friend Tom sent me a bunch of cleaning tools by Butler Home Products.

As we’ve mentioned before, if you incorporate more movement into your daily activities, you can successfully lose weight (or keep weight from jumping on to your body in the first place). So it sure would be nice if house cleaning fell into the “watch those kcals just fall off my body” category, wouldn’t it? (PS It’s also nice if you want to subscribe and get active aging answers from certified fitness pros twice a week).

Good news for all of us who have worked up a sweat changing the bedsheets, vacuuming the rugs, and dusting the ceilings (please don’t say I’m the only person who does this) – according to a recent study in the U.K., a good spring cleaning can burn more calories than running a marathon. Since I hate to run marathons, this is welcome news indeed!

A good house cleaning can burn more calories than running a marathon. True or False? Click To Tweet

More good news: We have to mention TransformAging, the webinar summit that guides you to be more fit, energetic, attractive, and mentally and physically stronger. TransformAging will reinvigorate your body, mindset, and life when you implement its easy steps. Top fitness experts who specialize in making the second half of life rewarding and achievable gathered together for this six-video series. Get your own set of the entire TransformAging Summit recordings and access proven, evidence-based secrets you can put into action today. Click any link in this paragraph to find out more about this cutting edge series and how you can own it immediately. 

Now back to calorie counting:

According to the study (done by promotionalcodes.org.uk), a good spring cleaning burns 3,655 kcals, while a marathon burns 2,500 – 3,500. Yes, it will take you longer to do the cleaning than the running, but look on the bright side – you didn’t have to run. This is the breakdown:

  • Vacuuming (1 hour) 238 calories
  • Dusting (2 hours) 340 calories
  • Emptying, cleaning, repacking cupboards (4 hours) 952 calories
  • Scrubbing the floor (1 hour) 258 calories
  • Climbing up and down stairs (20 mins) 181 calories
  • Turning mattresses and making beds (1 hour) 136 calories
  • Moving heavy furniture (2 hours) 476 calories
  • Cleaning windows (3 hours) 612 calories
  • Cleaning external doors (1 hour) 204 calories
  • Deep clean bathrooms (1 hour) 258 calories
The Extra Sticky got the hairs off the mini-trampoline

The Extra Sticky got the hairs off the mini-trampoline

Quick math tells me that’s 16 hours of work. And I see no category for jumping onto the mattresses when you discover spiders lurking under the bed. I’m sure there’s a high calorie burn for that. I can testify that my heart rate was definitely in the “Working Very Hard” range.

Cleaning external doors isn’t my thing, though I do scrub down the area by the doorknobs. I’d also love to see the calorie count for scrubbing all the kitchen cabinets plus the stove hood and kitchen walls, mainly because I want credit for these chores. Does sweeping count as part of scrubbing?

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

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

So, who’s up for 20 minutes on the stairs? And who thinks this is good news? I know I’m excited, though I doubt I’ll pull on my Lorna Jane gear and put out a 16 hour house chore workout. And how many calories did I burn getting all the dog hairs off the mini-trampoline?

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

Action: Another easy and free action is to have us come to you twice a week. Not to clean, mind you. But to share tips on how to age actively and enjoy the second half of life. SUBSCRIBE now and grab your bonus while you’re at it. Also, could you get that dust bunny from my corner when you’re done entering your email? 

Alexandra Williams, MA

 

22

ShiftCon: Make a Shift Toward Better Health

Alexandra Williams, MA
living centerpieces from FarmBox

Living Centerpieces from FarmBox L.A. at ShiftCon designed by Teachable Mommy

What happens if you bring together brands, bloggers and non-profits for a conference billed as  “the first eco-wellness social media conference?” Shift. Shift is what happens. At the inaugural ShiftCon event this past weekend, hundreds of people came together to further the national conversation about the way we eat and live, and how that impacts our health and the environment.

For example, if you knew the EPA classifies bleach as a pesticide, would you still wash your kids’ clothes in it? Would you want them breathing it at school?

What if you knew that the European Union bans over a hundred of the chemicals found in make-up & beauty products due to cancer concerns, yet the U.S. only bans about 10 of them (and the entity regulating the industry is comprised of the same people who make the beauty products)?  The average U.S. woman uses 12 – 15 beauty products a day, so how much of those contaminants are getting into your body through your skin?

Would you eat a frozen yogurt if you knew that powders and chemicals that have been linked to cancer had been added to it, or that the CEO of the yogurt company was intentionally NOT giving you a list of ingredients?

A sampling of some of the sessions will give you a feel for the tenor of the conference:

The Future of Labeling GMOs

Why Are We So Allergic

Is Organic an Elitist Trend

Legal Implications of Blogging and Activism

Pesticides – What You Need to Know

Fat Vs Fit – the Truth About FitSpo (I mention this one because I was invited to be on the panel after a scheduled contributor became sick)

pic of panelists for FitSpo talk at Shiftcon

FitSpo Panel – Lisa Johnson, Andrea Metcalf, me, and Kia Ruiz (Photo by Ana Lydia Monaco)

After I got home from ShiftCon I looked around my house. Sure enough, many of the brands I support with my purchases were at the conference. I’m lucky that the Isla Vista Co-Op near my work carries many of these brands. If you want to be a shifter, ask your local store or co-op to carry them too. Demand creates change.

These are a few brands I love and recommend to you – Organic Valley Co-op, Rudi’s Organic Bakery, Stonyfield Organic, Molly’s Suds, Uncle Matt’s, Boiron, NatraCare, Nordic Naturals, and Dr. Bronner’s.

picture of the Naturpedic suite at ShiftCon

Taking a Nap at the Naturpedic Suite.

And a few that will now find their way into my home are Kingdom Organic Cheeses, Healthy Hoo-Hoo, Health-Ade Kombucha, Nutiva, and Naturepedic.

picture of sunrise in L.A. by the airport

Up at Sunrise for the Boiron 5K at ShiftCon in L.A.

I am not much of an activist, at least not in the way most people think, in that I’m not particularly noticeable. The activists who are out in front and noticeable are game-changers. They push. Loudly. And they make things happen that improve all our lives. I’m more of a shifter. Over time I have shifted my thinking, habits and most importantly, money over to companies and non-profits that support healthy food and products. I believe our nation will improve its labeling and choices when more people shift their money and votes. ShiftCon was a conference for both game-changers and shifters like me. Together we can lead from in front and behind.