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Tag Archives for " losing weight "
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.

Alexandra wants to win the Modenus/ Ambiente Frankfurt Holiday Shop Window contest, which would mean a trip to Frankfurt to share the latest in Dining, Living and Giving with you, so please take two seconds to click here and vote for her photo. Make her holiday! (Ends Friday, Dec. 19 at 2pm PST). Thanks!

26

10 Tips to Avoid Holiday Weight Gain

Alexandra Williams, MA

Christmas display in Pacific Grove

Everyone has great ideas for avoiding weight gain during the holidays. Our ideas actually work. How do we know that? Well, I have been in the fitness industry for over 30 years, I know (and write professionally) about healthy eating, and I have a Master’s in systemic counseling. More importantly, we use these tips ourselves.

Avoid Holiday Weight Gain

To make it easy to share (and because I want to increase my Pinterest skills), I made a nice easy pin of our 10 tips to avoid holiday weight gain that you can access at the next big get-together.

10 tips to avoid holiday weight gain graphic

Let us know which tips were most helpful to you. And please follow us on Pinterest: KymberlyFunFit and AlexandraFunFit.

24

Lose Weight Doing House Cleaning

Alexandra Williams, MA

retro picture of woman who hates house cleaning

Ever wonder if doing the house cleaning burns enough calories to make a difference? I got to wondering how many calories you could burn 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?

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!

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?

In 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.

Love these plant-based Twist products

Love these plant-based Twist products

 

9

Do THIS if you want to Get Fit, Lose Weight, Live Longer, Destress

Kymberly Williams-Evans, MA

Kymberlys lunge post at Rancho la puertaDo you ever feel confused or misdirected by all the fitness advice coming your way?

  • “Move moderately every day.”
  • “Go hard with your cardio just once or twice a week.”
  • “Exercise more.”
  • “Relax, sleep, and meditate more.”
  • “The best activity for the over 50 crowd is strength training.”
  • “Aerobic exercise is the best way to improve your brain and body, especially as you age.”

Aaaackk What’s a midlife, active ager personage to do when exercise advice seems so contradictory??!!

Well, it depends. Yes, it depends on your goals and priorities. All of the above comments are true — given a specific goal. So my goal with this post is to start with the outcome you might desire and offer an appropriate suggestion based on that desired result.  For example, one of you might have a primary goal to lose weight, while another of you might prioritize avoiding illness. The workout for the former person would include some high intensity, interval aerobic exercise once or twice a week. The protocol for the latter would be to walk casually every other day.

So let’s hop, skip, walk, sleep, and jump from goal to goal hoping you find what you are looking for along the way.  If you ever wanted to know “what’s the best fitness advice for me?” then find your goal below with the “best” tip after it. (Also check out our post on the BEST cardio exercise).

Alexandra exercisingGoal: Lose Weight

Trying to lose weight? Apparently Baby Boomers have the highest obesity rates of any age group – topping 35% in 17 states and 30% in 41 states.  Freak Out Fit Fact!!  If you do have a weight loss goal, try the following:

  • Do interval training. (Get more scoop on how to easily incorporate Interval Training here).
  • Eat meals on a regular basis. In general, eat breakfast within an hour of waking up. Then put no more than 5 hours between meals.
  • Look for ways to reduce stress. Taking even a 15 minute relaxation break can boost your metabolism — the rate at which your body burns calories.

And read our post on the the best ways to burn fat. Just promise not to be sitting down while reading about fat burning!

Goal: Reduce Stress

Reducing stress is the number two top motivator for working out according to a Concorde University study  (wondering what the number one motivator is? I’ll tell you at the end of the post). AARP Bulletin Jan-Feb 2014 shares that people 50-64 (uh, that’s us baby boomers again) feel more stressed out than people over 64.

Women and water sculpture at the RanchHow do you destress? If you are like many Americans, you turn to tv or online activities. However, people who use these methods also report not finding them helpful. Cognitive gap here readers! What is helpful for destressing? No surprise — physical activity. That’s pretty much ANY movement. How is that for good news and easy advice to follow? Do what you enjoy and you’ll be less stressed.  Read our post on reducing stress and be even more mellowed out. IDEA Fitness Journal June 2014

Goal: Reduce Blood Pressure

Need to reduce your blood pressure? Try isometric exercises. Those are the kind where your muscles are under tension without changing length or joint angle. Planks and wall sits are good examples as is a chest squeeze where you press the palms of your hands together in front of your chest and hold the resistance pressing hand to hand. Envision the “namaste” position. Now hold that and stick to it for 4 weeks. Yup, you are bringing your blood pressure down!  Mayo Clinic Proceedings (2014;89 [3], 327-34)

Goal: Increase Your Life Span

Let’s aim big here. Want to live longer (and better?) Then you must pump it up. Rest assured– you don’t have to go Arnie Schwarzie style. A UCLA study of men over 55 and women over 65 confirmed that more relative muscle mass leads to a longer life. And you’ll probably look and function better in that life too! My  fitness pro tip for you? Start in a strength training class led by a knowledgeable instructor . You’ll get exercise ideas, form feedback, safety cues, and interaction to make the experience more enjoyable and effective. American Journal of Medicine 2014

Plank pose on the mountainGoal: Better Balance, Flexibility, and a Happier Life

If you want more life satisfaction, improved psychological well-being, increased flexibility, and better dynamic balance – take Pilates lessons.  Mat classes brought benefits as did work on Pilates reformers and other specialized equipment. Find the Pilates training that you enjoy and reap those many benies! To increase your happiness even more, read our post on Getting Happier. IDEA Fitness Journal June 2014

Goal: Make Good Decisions

Want to make better decisions and smarter choices? Engage in 15 minutes of mindful meditation prior to making your decision. You will be able to focus more effectively on information available now (vs in the past or present) and to ignore other emotions, thoughts, issues that might get in the way of your ability to think rationally and clearly.  IDEA Fitness Journal June 2014

Difference between motivation and inspiration?Move to Improve

Of course, many more goals exist with endless good advice to achieve those specific goals. If we did not cover YOUR goal, put it in the comments with your question and we’ll get you the latest Fun Fit Facts and workout tips.  The main message Alexandra and I hope you get from this post is that no matter what your exercise goal is, moving will help. Move Often. Move to Improve!

And since you made it all the way to this point, you get to find out the Number One Reason US adults of all ages report as their main motive for working out:

To be toned and fit. Whatever that means to you. Yup.
Readers: What motivates you to exercise?

Not only are we movers, but also we are speakers. Book us to speak at your events: (805) 403-4338 or email info@funandfit.org.

Improve your move when you go to our YouTube channel for short videos that will improve your active aging adventure! Have you subscribed yet to our blog? Please follow us on google+Alexandra and +Kymberly, on Twitter: AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit.

18

3 Santa Barbara Walks Only Locals Know

Alexandra Williams, MA

picture of Ellwood Butterfly Preserve in Goleta, CA

Today is the first day of Fall. Get outside for a walk while the weather is still cooperating. As our post “Nature Lovers Live Longer and Leaner” states, you get smarter, happier and healthier when you spend time outdoors. And if you want to know how many steps you need to take to stave off weight gain, read this post too.

No matter where you live, walking outside is beneficial, even if you have to strap on snowshoes on the first day of Fall! And the nice thing about where you live is that your town has a few hiking paths that only locals seems to know about. Santa Barbara is no exception. Even though we’ll never get a chance to strap on snowshoes (well, we can strap them on, but we can’t walk around on snow on them unless we drive far away), we at least have the benefit of some fantastic walking spots. I’m going to share three that will put you “in the know” for the day you come to town: one on the beach, one at a lake, and one in the mountains.

Ellwood Butterfly Grove

From late October to late February you can see the monarch butterflies in this preserve that has 137 acres of open space. Parking and admission are free, and docents give educational talks on the weekends during butterfly season.picture of Ellwood Beach, Santa Barbarapicture of Ellwood Butterfly Grove, Santa Barbarapicture of Butterfly Preserve, Goleta

Lake Los Carneros

Right next to the 101 freeway, this park has a lake, easy walking trail, wooden bridge over the reeds, a railroad museum and Stow House (the oldest frame house in the Goleta Valley).picture of Lake Los Carneros, Santa Barbara picture of Stow House, Goletapicture of bridge over reeds, Lake Los Carneros, Goletapicture of rope swing tree, Lake Los Carneros, Santa Barbara

Lizard’s Mouth

High above Santa Barbara, you get here by driving to the top of Hwy 154 (the Pass), and turning left onto West Camino Cielo. One of the few easily accessible boulder fields (we’ve taken a 4 year old and 84 year old), you follow a trail in for ¼ mile, then climb on, in, over, and even inside the rock outcroppings. Or just have a picnic and watch the sunset.picture at Lizard's Mouth, Santa Barbarapicture of cave at Lizard's Mouth, Santa Barbarapicture of fog at Lizard's Mouth, Santa Barbarapicture of fog at Lizard's Mouth, Santa Barbara
If you need comfy, cute shoes for your outdoor adventures, we love Ahnu.  Not an affiliate link; we just love them. Check them out and decide for yourself. Then lace up and get outside!

12

I’m Only Losing 1 1/2 Pounds Per Week on my Diet; Is that Enough?

Alexandra Williams, MA

pic of woman exercisingThis question came up in a group I’m in: “I’ve been working out 5 days a week sometimes twice a day. I’ve been healthy eating and only losing 1 to 1/2 a week. Being a person in her mid 40s my metabolism SUCKS. Is there anything I can do to hypercharge it?”

The answer is always yes. It’s also “It depends.”

In the group thread I read lots of good advice for this frustrated woman, with people recommending various diets and types of workouts. Yet if we back away from the question, and ponder the underlying assumption, it’s possible she doesn’t need to make any big changes. If she wants to KEEP the weight off once it’s lost, she might just be right on track with her 1 to 1 1/2 pound weekly loss. I’ll make a leap of faith and assume keeping the weight off after her weight loss program is over is her longer-term goal. Which means losing 1 to 1.5 pounds per week might be best.

A few years ago we were asked whether it was safely possible to lose 10 pounds in 4 weeks, and we essentially said it’s reasonable, sustainable and realistic long-term to lose 1.5 – 2 pounds per week if you combine intense cardio with resistance training and a nutritious diet. Of course, that is hard for menopausal women, and our fitness pro colleague Tamara Grand has some spot-on suggestions and resources for staying the nutrition and fitness course once midlife changes everything!

In this post we wrote about the differences between losing weight and maintaining weight loss, you can see in the chart that to LOSE weight, reduced caloric intake is the easiest way for most people to achieve negative energy balance, while to KEEP it off, physical activity is the strategy to prevent weight regain.

As my sister points out in her post about choosing the “right” diet, it’s far easier for most people to cut out a 500-calorie drink than to exercise strenuously for about an hour.

picture of woman eating apple

An apple a day keeps the, er, cowboy hat on!

So our advice to you (and the millions of other people with this same question) is to perhaps focus more on your intake than your output. Once you reach your weight goal, you can switch that around (to a point – the fluffy, puffy, whipped creamy coffee drinks are still an issue). If you want an in-depth explanation about what does and doesn’t work for fat loss, listen to our radio interview with Dr. James Hill, member of the NIH Expert Panel on Obesity, author of “State of Slim,” co-founder of the National Weight Control Registry, and co-founder of America on the Move, a national weight gain prevention initiative.

While I’m at it, I’ll throw in my occasional mantra, “Never give up. Never surrender.” It’s from a movie that cracks me up. [youtube]http://youtu.be/9fdcIwHKd_s[/youtube]

Two bonus items for you:

1) We have a giveaway ending in a few hours that you should enter. You could win either a Foot Note shoelace or bracelet motivational fitness charm from Momentum if you have a U.S. address, so head to our fan page right now!
Blue Diamond almonds used in Hello Dolly bars
2) As part of a campaign with Blue Diamond I did a twist on the traditional Dolly Bar recipe that incorporates their Toasted Coconut Almonds. Easy recipe. Quick to make. Delicious to eat.

If you’re wondering what could be better than a galaxy quest, it’s a quest for accurate, successful and engaging fitness & health info! And that’s what occurs when you:

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

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

Photo credits: Woman walking – GaborFromHungary; Woman eating apple – Mensatic.

9

Best Workouts to Burn Fat For Women Over 50

Kymberly Williams-Evans, MA

Be Low Fat or Burn Fat?

pic of running uphill in San Luis Obispo

Secret to Fat Burning: Run Up Hill. Let Rain Rinse off Fat Sweat. Walk Down Hill. Have a Beer. No, Don’t. Water Bottle is Best.

Do you have a goal to be lower fat? Did you know you don’t have to burn predominantly fat in order to lose fat? Whoa. What just happened there??!! Thanks to our recent radio show guest, Dr. Len Kravitz, you get the most accurate fat burning advice directly and subcutaneously!

In our recent episode, Fat Burning for Women Over 50: Be on Fire, Dr. Len walked us through the sometimes confusing realities of killing off kilocalories. Once we appreciate the role carbohydrates and fat both serve in providing fuel, then we can understand how to select the “best” workout programs.

Go Into Deficit to Win as a Loser

First, the goal is to have a caloric deficit to lose any weight. That deficit comes from the age old energy balance equation: take in fewer calories than we put out (eat less); put out more calories than we take in (move more). The entire weight loss picture is far more complex, affected by a myriad of other factors. For more on losing weight and fat, check out Burn a Myth to Burn More Calories (post) and Fat Loss; What Does and Doesn’t Work (radio episode) . Professional alert warning system activated – it’s not just about cals in and out, though you do have to start there!

Carbs vs Fats, Welcome the Relatives; Count the Absolutes

Second, is that we break down carbohydrates 40 times faster than fat, with carbos supplying most of the fuel (energy) to power our exercise. Distinguish between absolute and relative numbers when thinking of fat loss. When you exercise with some intensity, you use a higher percentage of carbos compared to fat as the fuel source. However, the highest total of burned calories is what you are going for. For that, you need to suck it up and add some effort.

picture from Pound workout

Drum that Fat Off Your Body with a Sweaty Workout. Don’t Poke Venus Williams with your Drumstick!

Higher intensity exercise burns more calories; however, a long, slow approach is better than what most of the adult population is doing — uh, as in better than not much or nuffink! But a workout with some oomph to it at a higher pace will use more total energy (calories) than the lower intensity plan. Absolutely!
So forget needing to be in a “fat burning zone” when making cardio equipment or fitness tech choices. Get in the calorie burning zone, which is also a high carbo burning zone.

4 Best Programs for Fat Burning; This Girl is On Fire!

Third, thanks to Dr. Len’s practical tips, you now get led into the exciting, proven, no-magic-required realm of the four best training programs to maximize calorie burning and become lower fat! He recommends we try all 4 methods.

  1. High Intensity Tree Training

    HITT: High Intensity Tree Training

    High Intensity Interval Training (HIIT)
    Select a cardio activity you enjoy, such as cycling, running, walking, using a row machine. Go as hard as you can for about 30 seconds. Then recover at a self-selected, variable pace for about 3- 4 minutes. Complete 4-8 rounds for a total workout time of about 30-45 minutes. Dr. Len recommends changing up the mode workout to workout, especially if you have several favorite cardio activities.

  2. Tempo Training
    This fat burning workout has you going at your hardest, fastest tempo for 20 minutes max. Pick a pace you can sustain for this shortened duration and give it your all! Recovery is at the end for as long as you need. That’s it! Simple and hard at the same time.
  3. Split Training
    Ready, set, go for 10 minutes as hard as you can at a pace you can sustain for the time, but no longer. Take a recovery break for as long as you need, up to around 5 minutes-ish. While you can stick with one mode for this method (such as all jump roping), Dr. Len gives the high five to alternating between two activities: treadmill for the work interval; elliptical for recovery, for example.

    Listen to Lenny

    Listen to Lenny

  4. Steady State Training
    Go with this approach when you need a low- to moderate intensity recovery day. Walking is a great activity for the Steady State workout. You want to move comfortably for 30 minutes to one hour at a constant pace that allows you to sustain a conversation. If you launch into a long-winded monologue, pick it up a bit. If you are panting out a few words then having to grab your breath, ease up a bit.

And if you forget all this, simply recite the Kymberly mantra: “Go as hard as you can, as long as you can, as often as you can.” I hear the sizzle of calorie burning already!

Make it easy on yourself to get the best and latest fitness, movement, and healthy aging advice:

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

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.

 

35

Chicken-Wrapped Bratwurst in Honey Peanut Butter Sauce

Alexandra Williams, MA
picture of Bees Knees peanut butter

Whipping up some honey PB sauce

For Memorial Day, we have a lot of family coming to town, and I am the hostess who enjoys spending time in the kitchen, preparing yummy stuff for all of them. Inspired by “The Bee’s Knees” honey peanut butter that Peanut Butter & Co. sent me as part of their Yum Squad, I created a recipe that I think is a winner:  Chicken-Wrapped Bratwurst in PB Sauce.

First of all, I was just going to make chicken marinated in the sauce, but I accidentally defrosted chicken lunchmeat instead of chicken breasts, so I just defrosted bratwurst and figured it would work to wrap the chicken around the bratwurst! That’s my full disclosure on the way I create the cooking magic here at the Alexandra House of Cooking Infamy. I’m actually a vegetarian, so can be excused (somewhat) for my chicken confusion, right?!

In any case, the recipe is below, and was pronounced a delicious success by the meat-eaters in my family. So it shall be repeated for the weekend. It’s a versatile recipe, eh!! (I’m channeling my inner Canadian for no apparent reason there).

picture of uncooked bratwurst in honey PB sauce

Wrapped up and ready to bake

Chicken Wrapped Bratwurst in Honey Peanut Butter Sauce

8 slices chicken lunchmeat
4 large bratwurst

Sauce
1/8 cup brown sugar
1/2 cup honey peanut butter
1/2 tsp curry paste (red or green)
2 minced or crushed garlic cloves
1/8 tsp pepper
1/4 cup soy sauce
1/4 cup water
zest and juice of small lime (or 1/2 of regular)

Whisk together all the sauce ingredients in a bowl. Put the bratwurst into the bowl and fully cover it with the sauce. Let it sit for at least 30 minutes. While it’s marinating, preheat the oven to 350. Put the bratwurst into a baking dish (or on a parchment covered baking sheet) and wrap the chicken slices around the bratwurst. Pour remaining sauce over the meat and bake for 45-60 minutes.

I baked it in a covered dish, so if you bake it in an uncovered dish or on a baking sheet, the cooking time might be somewhat less. And in case you’re wondering what I ate, I had the borscht, made from beets I grew in my garden.

Serves 4

picture of pb marinated bratwurst and borscht

Chicken wrapped Bratwurst in Honey Peanut Butter Sauce, served with Beet Soup

 

 

 

 

 

This is not a sponsored post, but Peanut Butter & Co. did send me two jars of Bee’s Knees. They also will send two jars to a U.S. resident who gets randomly selected in our giveaway.

a Rafflecopter giveaway

Happy holidays to you and yours if you’re celebrating Memorial Day. Also, if you haven’t joined our Diet Better yet, why not? Lose 4% of your body weight in 4 weeks and win a share of the money in the pot. Only $25 to join. It begins on Tuesday, May 27, so eat that holiday food, then get a’losin!! Read our post about it or just click to join.

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.

It’s a good bet to subscribe to our blog and listen to our radio show. Experience some of the best leaders in the health, wellness, and fitness world every Wednesday morning at 8:00 PT/ 11:00am ET. Listen in (better yet, call in to 866-472-5792) to our new radio show Active Aging for Boom Chicka Boomers with guests who offer practical advice and cutting edge solutions to your active aging challenges. You’ll find us at voiceamerica.com on the Health and Wellness channel.

6

What is Your Health Worth?

Alexandra Williams, MA and Kymberly Williams-Evans, MA

Retreat to A Week at Sky Ranch Fitness

From Spa to Shining Sea

From Spa to Shining Sea

Is a fitness spa or resort vacation in your future?

Alexandra: My physical, emotional and mental fitness is important to me. Ever since January, when I wrote about trying to lose the ten pounds  that found me, I’ve been working hard at moving differently (“more” isn’t my issue; adding interval training is) and eating smaller portions. And after comparing how many hours I worked in 2013 with how many hours I spent doing things I enjoy with friends, family, and myself, I also promised myself that I’d spend more time AWAY from the computer in 2014.

Sometimes serendipity comes along, which is how I find myself heading to a local Santa Barbara week-long fitness vacation camp with Sky Ranch Fitness.

The Serendipitous Steps to a Week at Sky Ranch Fitness

  1. Start a new radio show in 2014
  2. Interview movement expert Dr. Michael Luan on our radio show
    wine tasting at SkyRanch Fitness

    Wine Tasting

  3. Perk up ears when Dr. Michael talks about his upcoming presentations at Sky Ranch Fitness/ Bacara Resort
  4. Perk up mood when Dr. Michael introduces us to the owner of Sky Ranch Fitness
  5. Pack up when we are invited to participate in a week of Sky Ranch fitness fun As part of being participants in this luxury fitness event (yes, those two words DO go together), we have promised to help get the word out about Sky Ranch.
Bacara Resort and the beach - Santa Barbara

A few of the 354 luxury rooms at Bacara Resort

As everything the camp offers aligns with our mission and values, we are totally jiggy with that!!! Let’s lay it out for you, and you can decide whether you’d find this appealing or not. The event includes:

  •  Six nights at Bacara Resort, which sits on the beach in Santa Barbara
  • Complete fitness assessments
  • Nutrition education, including a cooking class in a local setting
  • Sunset dinner cruise along the California coast
  • Wine tasting in the Santa Ynez Valley (made famous in the movie “Sideways”)
  • Hikes, fitness classes and personal training
  • Massages
  • Lectures on wellness and health
  • Take-home individualized fitness and nutrition plans
  • Post-event accountability check-ins

 

Santa Ynez Valley

The location of one of the hikes

Kymberly: When interviewing Dr. Michael for our radio episode, Reframe Your Brain to Heal Chronic Pain, he had a comment that I latched onto as an insta-quote to share with you all:

“The healing whispers we hear in our mind are drowned out by the chatter in our heads and dramas of the day.”

Is that true for you? When it comes to dealing with deadline stresses, the ache of my knee arthritis, bills, my newly developed plantar fascitis, and a never-shortening “to-do” list, I don’t pay attention to the calming whispers. Worries, pains, anxieties, and the feeling of fleeting time create a cacophony that’s hard to turn off.

Even this amazing, fortuitous offer to attend the new Sky Ranch Fitness spa week started the chatter. “Will we alienate our readers by writing about attending such a high end resort or will mainstream midlifers see this as a retreat worth saving up for?” “Can I get all my work done in two days to be able to immerse myself in the experience for the week?” “Can I take advantage of the hikes the spa week offers given my teaching schedule or should I sub out another class?” “Will my foot and knee restrict me?”

And on and on and on. Chit chat fret fret worry drama. Doesn’t this sound like I need a week off? A week that offers the time and space to allow the nurturing whispers to infiltrate? As a baby boomer, I like to think I have the age and experience to make good decisions. Finding out more about a new, local business that combines two things I hold dear — wellness and Santa Barbara County — seems like an opportunity that comes once in a lifetime.

My goal while at the Sky Fitness Ranch at the Bacara Resort, which I am stating aloud AND whispering in my head is to achieve the healing strategies Dr. Michael summarized in our radio show:

  1. Smile as often as possible to reset my brain
  2. Re-evaluate my walking technique and style
  3. Find, form, and pursue my passions

My second goal is to share that experience with you in a future post, so you can achieve the same. Maybe vicariously; maybe in person one day in Santa Barbara.

hiking with Sky Ranch Fitness

Beautiful hikes every day

Photo credits: Stuart Gildred of Sky Ranch Fitness

Disclosure: We were not paid to talk about Sky Ranch, though we did receive the week-long adventure at a seriously discounted rate. Seriously!

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