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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

11

3 Seated Abs Exercises, plus Pretty Photos from Mexico

While teaching for a week at Rancho la Puerta Spa in Tecate, Mexico I managed to find a few spots that had wifi so I could share some abdominal moves on video.

swing at Rancho la Puerta in Tecate, MexicoThe three videos were done in real time via my Periscope account (if you have a Twitter account, you can get a Periscope account), but I saved them so that I could share them now with all of you. They are in portrait mode because Periscope isn’t yet set up for landscape mode, but the info is still 100% legit at any angle!

This video is the perfect place to start if you’re new to a stability ball or just want to ease into ab work:

This video adds an extra element to the video above:

This one adds the challenge of lifting your feet and moving your arms:

As it’s about a kabillion degrees IN THE SHADE here in Santa Barbara, my brain is melted, so I have no clever words. Instead, you get lovely photos from my trip to Tecate, including a BONUS photo of the beach where I grew up – Hermosa Beach. That makes this entire post worth its price – which is zero, of course, but still….

Welcome to Tecate sign

Playboy barber shop in Tecate, Mexico

park bench in Tecate, Mexico

sculpture at art museum in Tecate, Mexico

 

statue of woman behind a gate at Rancho la Puerta Spa

pool and cabana

wagon in a field of flowers

grove of trees in morning light

helicopter flying over lifeguard tower at the beachPlease follow us on Periscope for travel and fitness scopes (videos): We are AlexandraFunFit and KymberlyFunFit.

As I’m trying to finance our medical coverage (we are no longer covered by work), I’d appreciate your input. I’m thinking of making note cards from some of my photos and selling them. Do you recommend this? If so, any suggestions where to sell them (besides Etsy)? Thanks.

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

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

8

Cross Your Legs: Don’t Sneeze: The Boomer’s Exercise Dilemma

Alexandra Williams, MA

I’ve been teaching fitness since the early 1980s, when exercise was all about high impact. What did I care? I was young and fit and more to the point, I hadn’t given birth, so all those jumping jacks were easy.

Depend photo shootThen I had the audacity to give birth in the mid-90s to two big-headed babies. I could Kegel all day and Kegel all night, but I just wasn’t the same. Have you ever tried to do jumping jacks while simultaneously crossing your legs? Doesn’t work, no no no.

In the late 90s I was teaching a strength training class (no jumping involved at all), and a student came up to me during a break in the workout to very delicately ask me if I was aware that I might want to “er, run to the ladies’ room, as I was, um, sweating on my backside.” I think she was more embarrassed than I, but it made me realize that Kegels and wishful thinking weren’t enough to keep me dry throughout class.

Fast forward to 2015 after years of wearing liners and pads during my more intense workouts. I teach at a university, so my students are young and love intense workouts. Okay, “love” is maybe too strong a term, but never mind that now. I want to focus on the students, without having to worry if I jump or sneeze or cough. Sure, I’d be embarrassed if my students thought I had peed my pants, but more importantly, they’d be uncomfortable if they were worrying for me. Little do they know how hard it is to embarrass me. Part of my job is to make the workout focused on them, not me.

Running in Depend ActiveFit BriefsEnter the brand-new Depend Silhouette Active Fit moderate absorbency lower-rise briefs, which you can find at Walmart. Reaction #1 – ack, aren’t these for my parents? Reaction #2 – maybe I’ve turned into my parents. Reaction #3 – times have changed; I’ll check these out.

My findings:

  • Very smooth, not bulky, which means I can wear them under my fitness capris and not look like my butt got attacked by Wisconsin cheese curds.
  • Moderate (not heavy) absorbency, which is what I need. No major issues, just a need for some back-up to keep my backside dry. hahahahah. That’s my best Power Pee joke.
  • They feel and look just like briefs, not geezer gear.

This is the point in the story where you are encouraged to say, “Prove it” to me. So I shall by directing you to the video below. I am wearing the Depend Silhouette Active Fit briefs in the video. Check out my butt. Go ahead. For scientific purposes.

Notice the high quality of the photos and video, and how I look so fabutastic?! That’s because I was a model for a day. You’ll see the print ads in magazines such as Women’s Day, and the video at Walmart. I’m a SuperStahhhhh.

I am participating in a VIN campaign for Depend. I am receiving a fee for posting; however, the opinions expressed in this post are my own. I am in no way affiliated with Depend and do not earn a commission or percent of sales. Of course, I dare you to try some of the jumps I did in the video. No commission to me for that, but it would make me smile.

32

Actively Aging with People Your Own Age

Alexandra Williams, MA

Last weekend’s BAM – Bloggers at Midlife conference – was the first time I’ve been around a large group of people my same age since my ten-year high school reunion in the 80s. I enjoy being with people of all ages, yet there is something to be said for spending time with people who have similar concerns, interests, cultural references, histories, fears and joys.

Photo credit to Lori Moreno

Photo credit to Lori Moreno

According to research by the National Center for the Study of Adult Learning and Literacy, “being part of a cohort – a tight-knit, reliable, common-purpose group – is very important in different ways.” Not only were we tight-knit, we were on a mission to squish as many people as possible onto a couch. Sort of like a slumber party, but with a reasonable amount of sleep.

Meaning
As humans, we strive to create meaning in our lives, which we do by growing, learning and giving. We do these things best when we have connections. Connections with women who both support and challenge me helps me create meaning, especially when I believe those women understand me, or at least have the framework to share a language that leads to understanding.

Kymberly's ABC class students. Photo by Dorothy Salvatori

Kymberly’s ABC class students. Photo by Dorothy Salvatori

Fun
Okay, that’s all well and good and counselor-ish, but just like exercise, if it’s not fun, we aren’t going to do it. Speaking of which, our exercise classes for BAM were at 7 a.m. which we discovered was a bit out of the majority of the attendees’ comfort time zone. So now we have a conundrum to solve – how to help midlife women realize that you gain energy for a long day by getting up early to work out. In any case, Kymberly’s Abs, Balance, Core class and my Drums Alive workout were really fun for all who were there, as evidenced by these comments from Candace Karu of Cabot Cheese and Rebecca Olkowski.

picture of Alexandra with drumsticks

We didn’t actually do Drums Alive on the Nissan; we used chairs.

Stories
As I’ve aged, I’ve discovered that I’m an outgoing introvert, or maybe an extrovert who likes a lot of “listening and observing” time. While teaching or presenting (we also gave a talk about media kits for bloggers) I am very animated and sociable, yet found that much of my “people enjoyment” came from listening to others’ stories. Are you more of a talker or a listener? I found it extremely satisfying to hear the stories my friends (which was everyone at the conference) shared – stories of loss, powerlessness, poverty, struggle, heartbreak, exhilaration, achievement and reinvention. These stories enabled me to feel part of the “girl gang” as we all have histories that got us to where we are now.

The “In” Group
Do you ever feel like you are on the outside looking at those on the inside? I do sometimes, especially at my job at the university, where every year I’m a year older and the students are still 20. My heart and plans and thoughts and desires all feel young to me, yet sometimes my body reminds me that I’m in my 50s. Sometimes my two boys make me feel old, simply because they are now grown up. I don’t want to be young again, yet certainly don’t see myself as old either. Being around a hundred women my age automatically put me into the “in” group. We were ALL good-looking and effervescent; fashionable and interesting. No-one was dismissed; there was no “outsiders” group. Doesn’t that sound like Friend Utopia?

pic of bowling at Pinewood SocialFriendship
Do you have a good balance of new and long-term friends? As I age, I find it important to make new friends as well as relishing my friendships that go as far back as a half-century. After the conference was over, Kymberly and I were taken on a Nashville sightseeing adventure by good friends we made via social media over the past few years – Kathy of Live the Fine Life, and Brenda (a single redhead from Alabama; hint to single guys). When I was young, I just accepted that everyone I met was my friend. As I aged, that changed, yet I still know when someone JUST IS my friend. I like the freedom age gives me to choose my friends based on nothing more than that I like them.

Nashville CapitolTravel
On that note, you get to see some pictures of downtown Nashville, courtesy of my desire to improve my photography skills. I don’t know if the BAM conference will be in Nashville in 2016, but I do know Nashville has lots to offer. I also know that I’ll be at the conference no matter where it’s held, because – Friends.

pic of Hats Boots sign in Nashvillepic of window at Union Hotel NashvilleUnion Hotel Nashville Lobbypicture of Hatch Printing, Nashvillemosaic entrance Betty Boots, Nashvillewarehouse with crooked windows Money
As Kathy Bates said in Fried Green Tomatoes, “Face it girls, I’m older and have more insurance.” In other words, we have money. And we’ll spend it with brands that acknowledge our existence. The sponsors of the inaugural Bloggers at Midlife conference deserve a shout-out for doing just that.
Support these brands:
Stouffer’s
Nissan
Collective Bias
Vibrant Nation
Cabot Cheese
Always Discreet
1010 Park Place
Albertini Int.

4

One Way to Avoid Fainting During Cardio Workouts

Kymberly Williams-Evans, MA and Alexandra Williams, MA

heart shaped tomatoEver worry about fainting during a cardio workout? No doubt you have heard the advice to “keep your head above your heart” during and especially after aerobic activity. With Valentine’s Day coming up and February being American Heart month, we thought we’d focus on a question one of our group fitness members asked us: “Why do fitness instructors cue us not to drop our head below the heart when working out aerobically?”

Be Still My Beating (Cardio) Heart

Alexandra drumming at Tenaya

Alexandra makes more than hearts beat! Drum, drum, drum

Alexandra: We say this because we want to know exactly whom we will be giving rescue breathing to when you pass out. And why should we be in a position to provide rescue breathing? There you were, just exercising away, enjoying the heck out of the Paul McCartney, Rihanna, Kanye song “FourFive Seconds” being played on the sound system. “Hey you,” your personal wiring system says, “You are working hard. As a reward, your muscle cells shall now demand increased oxygen. Because your muscles are so bossy and demanding, we won’t argue. Instead, we will increase your heart rate and blood flow so your muscles will like us and continue to take us nice places.” Well, let’s say you drop your head below your heart. While your head is inverted, you don’t realize that you’ve just caused blood to pool along with that increased blood pressure.

Your Muscles, Heart, and Head Compete for Oxygen and with Gravity

Kymberly: Did anyone follow that? Twin translation provided here: Cardio exercise involves raising the heart rate. An uppity heart rate provides more oxygen to working muscles AND the brain. (We are hoping the brain is working during all that activity. Always makes exercise more interesting). Heart rate up, then head suddenly down puts gravity in charge. (See “Perky, Not Saggy” for more on overcoming the effects of gravity). Blood rush to head. Whoa, feeling dizzy. Lots of pressure from rapidly pumping blood and increased blood volume. Then you lift your head above your heart again and WHAM, gravity takes over once more leaving you lightheaded. Your heart pumped out the oxygen, but you just started a competition between gravity and your brain for the game of “who gets the oxygen?”  Need I say more?

K lying in snow

Stylish fainting

Alexandra: Don’t talk to me about pressure because it makes me want to dance in my inimitable 80s style to “Under Pressure.” That’s the song I used for my very first step class.

Fainting Does a Body Good-ish

Kymberly: Ok, I need to say more. First, fainting is your body’s way to restore normal blood flow to your brain. Dropping — or, as you may picture it, gracefully and delicately sliding to the ground, puts your head on the same level as your pumping, beating heart so that your oxygen rich blood can more easily get to your brain. No going uphill, just straight along.

Second, I have been CPR certified for more than 30 years. Fortunately, in all that time of teaching fitness, I have never had to rescue someone from the dreaded “head below heart- pass out” syndrome. Maybe this cue is really an excuse to see who’s listening and who is clock watching. ALWAYS listen to your instructor, especially if she looks like one of us.

Destress Your Heart for Valentine’s Day

Alexandra: Well, I am obviously more special as I have had to deal with the “Thar she blows” syndrome. Sadly, my university students have a habit of passing out lately. For about 3 years, they show up without having had a proper breakfast, then they put their heart and soul into their workout, with only the soul remaining intact. My theory? We need to provide more movement for students in the younger grades so their hearts are used to stress by the time they get to college. I use “stress” in its literal sense, though I remember having lots of “love stress” when I was an undergrad. As in – I was stressed because I wanted certain guys to notice me. Ah, my glorious youth.

ACTION ITEM: Help hearts, heads, and muscles by sharing this post with two friends and suggesting they subscribe to our blog. But only if they want to age actively and stay upright during cardio!

Photo credit for Alexandra with drumsticks – Tenaya Lodge

35

Exercise and Confidence in Midlife: I Am Enough

Alexandra Williams, MA
picture of RevRunWisdom of RunDMC at the BlogHer party

At the BlogHer Closing Party. Photo by Daniel Tsi Photography

This past weekend I was at BlogHer, a conference for women bloggers. Several events transpired that made me sad and fired up simultaneously. One – I went to a session for Boomer women; and Two – I chatted with a “magic” mirror at a booth about empowering women.

 

 

Boomer Mini-Con Session

A fairly free-flowing session at which attendees took turns at the mic asking questions and sharing information. One woman said she used to have a blog focused on health and fitness, but she had shut it down due to lack of readership. The next two women up to the mic commented about their need to lose weight. Major disconnect!

picture of magic mirror at The Mrs. Booth

Mirror, mirror on the wall, who’s the fairest of them all? You, of course.

The “I Am Enough” mirror at the Mrs. booth (a rock band comprised of midlife women).

You put on headphones, looked at the magic one-way mirror, and listened while the mirror told you all the reasons you are fantastic. As a person who doesn’t lack for confidence, I started dancing and telling the mirror all the reasons why I was fantastic. The mirror told me I was the first person to come up and share why I was enough (and awesome) as opposed to listening and/or crying. Upon reflection, it was rather sad to learn that I was the first (out of thousands) to say I was enough. Women, are we that hard on ourselves?

Take Ownership

selfie with Alexandra Williams and Roni Noone of Fitbloggin

Her tag line: One mom’s journey from fat to skinny to confident

The link between self-confidence and weight/ health is so strong that I am going to say something that is (for me) provocative. Take ownership. Do something about it. Complaining doesn’t count. Wishing doesn’t count. If you don’t have a medical issue that prevents you from moving your body (plus eating and sleeping right), then go move your body. Instead of saying, “I need to lose weight” or “I wish I could be more active,” say instead, “I choose not to,” because that’s what is really going on.

Of course, it’s all about small steps, as we’ve been saying for years right here on this very blog. And of course, progress is not in a straight line. And of course, we understand, as we are Boomers with stoopidhead metabolisms that changed 15 years ago too. But feeling good about yourself is in your control (again, I am not talking about those with medical issues). If you cannot march up to that magic mirror and tell it who’s boss, do something about it. This is a picture I took of my kind of celebrity – Roni Noone, founder of Fitbloggin, She has taken many steps – forward, backward, sideways – to get where she is, which is confident. Read this post by her about feeling more attractive and confident.

All the time, and especially at conferences with lots of women, I’m complimented on my energy level. I get my energy from exercising. I’m complimented on my good looks. I’m actually average looking, but I smile. That makes me look good. My smile is merely the outward reflection of my happiness with the efforts I make every day to make choices that get me to my goals. I’m complimented on how young I act and look. Am I special? Actually, yes. But so are you. As David McCullough told the graduating seniors at Wellesley High a few years back, “The sweetest joys of life, then, come only with the recognition that you’re not special. Because everyone is.” Too many of us believe the first sentence, yet remove ourselves from the second.

This is the part where I link to two well-written conference opinion pieces by women I like who just happen to have fun blackmail pics of me.  Some of my so-called youthful appearance is due to my hair stylist, and some is due to oily teenage skin, but the rest is due to my rejection of our culture’s “rules” for Boomer women. I enjoy my life. I like people. I am a person. So I like me. And I definitely want you to like you. All of you, not just parts.

So if you eat crap and don’t want to, don’t. If you are overweight and unhealthy and think you should exercise, do it. It’s not about willpower; it’s about choices. Small ones throughout the day that add up. What choices are you going to make that will allow you to march right up to that magic mirror and say, “I’m more than enough; I am awesome?”

A little plug for the AARP Care4YouToo contest – For free, you can join the fitness contest (with prizes) that is now in week 3 of 6. Each week can be stand-alone, so you are not behind if you join now. Get suggestions and support as you make the incremental steps I mentioned above. 

 

15

5 Things Wine and Exercise Have in Common

Kymberly Williams-Evans, MA and Alexandra Williams, MA

How would you respond if you were asked to speak at a big wine event yet rarely drank wine? Of course, we raised our hands (if not our wine glasses).  Hey, wine has legs; so do we.  Some wines get better with age; so do we …. uh, whatever. Wine drinkers swirl; we twirl!

Therefore this weekend finds us presenting at the Wine Bloggers Conference.  And just to show how much we know about wine as it relates to exercise, we created this handy dandy infographic for you to pin, read, share, and toast!

5 things wine and exercise have in common

Wine is not the only thing that gets better with age. You can too when you :

1) Follow us on Google +Alexandra and +Kymberly, on Twitter: AlexandraFunFit and KymberlyFunFit and Instagram: AlexandraFunFit and KymberlyFunFit.

2) Pick up the phone or email us to book us to speak at your next meeting or conference. Call (805) 403-4338 or email info@funandfit.org.

3) Add to our list in the comments below. What else do wine and exercise have in common?

5

DietBetter: 4 percent Weight Loss in 4 weeks

Alexandra Williams, MA

Many people (mostly women) come to us for advice about losing weight. There are so many different ways to lose weight; some healthy, some not. We talk about realistic, healthy solutions.

lady on scale getting weighed

Weigh me up, Scotty!

With that in mind, we are about to start a four week DietBetter on Tuesday, May 27. You get 4 weeks to lose 4% of your starting weight. At the end of the 4 weeks, whoever’s hit their 4% goal is a winner and splits the pot. The amount in the shared pot depends on the number of people who join up.

 

With DietBetter we don’t tell you HOW to lose the weight, though Kymberly and I do have advice about the best diet for weight loss, the most effective way to get started , and the best weight loss methods according to research (hint: the answer is “it depends”).

What we like about DietBetter is that you choose the weight loss method that’s right for you, while they set the parameters to keep it healthy and safe. For example, if you weigh 170 pounds, four percent of that is 6.8 pounds, which means losing 1.7 pounds a week. Totally realistic, as we show in our post “Lose 10 pounds in 4 weeks.” Math + hard work = weight loss success + financial gain.

[vimeo]http://vimeo.com/79208152[/vimeo]

How DietBetter works:

1. Join up today and put $25 in the pot. You can join up after the game starts, but you are best off to join up in advance.

2. In the 48 hours before the start date of May 27 you post a starting weight photo that is verified by the DietBetter team (they send you a word to use, plus photo requirements).

3. Your weight is NEVER shared unless you decide to do so.

4. You can check in on the site as often as you like to share successes, frustrations, ideas, encouraging words, or even to ask us for advice.

5. Within 48 hours of the end date of June 28, you post your final weight. If you are a winner, you need to post a verification photo. If you did NOT achieve your 4% goal, you don’t need to post a picture.

6. Winners get their share of the pot via PayPal.

That’s it. I’ll be doing this too, as I still want to lose that last bit of the 10 pounds I gained back in December when I complained about being overweight and over the hill. Trying to lose weight on my own has gone okay, but not great. I am still not where I was six months ago, even with all my exercise and healthy eating. I’m motivated by money because I want to get my $25 investment back!! I also want to make money, though secretly I hope everyone is a winner. Oh, that’s another great thing about DietBetter – if everyone wins, they don’t even keep their cut. They believe so strongly in positive reinforcement that if we all win by losing, we all get back our full $25.

So, are you in? Click on this link to join. Four weeks. Four percent.

 

 

photo credit: lady on scale – Clarita

We love it when we can share good news with you – If you have watched any of our videos about improving your posture, you know we are fans of good posture. In celebration of National Correct Posture Month, our friends at BackJoy are rewarding those who commit to improving their posture by awarding the first 500 people who participate in the #PosturePledge celebration with a FREE SitSmart Posture Plus ($40.00 retail value), You’ll also be automatically entered to win a fabulous grand prize. All you have to do is choose one of the ten simple actions listed on BackJoy’s Posture Pledge Facebook page.

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