Research has shown that both cardio activity and resistance training affect body composition and abdominal fat distribution, so you will want to move more than you have been due to your slowed metabolism, and do some weightlifting. Notice I did NOT say bodybuilding.
A couple of years ago I wrote an article on the link between exercise and sexual health, which included this statement: “ In Australia, researchers looked at the relationship between exercise, body mass index (BMI) and menopausal symptoms to see if the first two had an effect on the latter (Mirzaiinjmabadi, Anderson & Barnes 2006). The findings should be welcome news to women wishing to relieve symptoms of menopause…”
Before I turned 50, I took only iron for anemia. Now that I’m on THIS side of the age scale, I find myself trying other supplements too. As I’m not interested in prescription meds for a natural event (excepting the epidural I had during childbirth), I look to plant-based remedies and exercise.
Research also supports exercise as a way to relieve stress, stabilize mood swings that come with hormonal changes, and improve overall quality of life. However, no studies yet conclude that exercise can resolve sleep interruption or hot flashes. Hey, if I’m going to get hot and sweaty anyway, why not do it when a cute workout outfit, a good playlist, and calorie burning are involved?
Kymberly: My story is short and universal: I enjoyed a lifetime as an active, lean, fit person who never had weight issues. Then menopause hit and I gained 30 ell-bees in a blink, despite having better eating habits than when young, a regular exercise program, and professional knowledge about how menopause affects women.
Don’t get me wrong. I am still one of the healthiest people I know. Still active; still happy and confident; still a qualified group fitness leader. With a menopot and a closet full of blouses that gap between the buttons! Who knows what I am talking about?
I continue to recommend exercise as one of the best ways to get through menopause — well, through life in general! Specifically, get at least 150 minutes of moderate or 75 minutes minimum of high intensity aerobic activity each week. Certainly more minutes spread throughout the week is even better. But these minimum targets are doable and effective. We’re talking just 22 minutes per day. Jog in place during tv commercials if need be. I can knock out 15 minutes during the halftime of a UEFA Champions soccer game! Taking my princess privileged poochie for a daily dog walk tacks on another 45 minutes at least.
Perhaps more critical for weight loss purposes is to strength train all major muscles at least twice a week. Strength training becomes MORE, not less important we age. Added bonus: resistance training and weight bearing activities (such as jogging, treadmill walking, but NOT swimming, for example) slow bone loss after menopause, which lowers the risk of fractures and osteoporosis.Some additional good news about menopause and exercise — we also reduce our risk of breast cancer.
Hmm, I probably could increase the frequency and intensity of my strength training program as I have slacked off a bit the last few years. Just a thought. No wait – I mean just an ACTION!
For more thoughts and a story you might relate to, check out Managing Weight as You Age, by Jody Goldenfield.
Action: Subscribe to our YouTube channel and blog if you want to show menopause who’s boss. We’ll come to you twice a week with realistic tips to help you enjoy the second half of life as much as possible. Enter your email in any of the subscription boxes and grab your bonus while you’re at it.
Alexandra Williams, MA and Kymberly Williams-Evans, MA
Wonder how to lose menopause weight when eating less and exercising more hasn’t made a difference? Then you are in good company. Or at least Alexandra and I are in good company, as we get this request regularly from our group fitness class members, blog readers, and midlife friends. (Or would that be Bad Company, as we Run with the [NOT Six] Pack? I am cracking myself up here). Heck, I have this same frustration and know all the tricks of the trade. Or at least I thought I did. But it turns out even I, with over 30 years as a certified fitness professional had more to learn about dealing with menopause and the dreaded belly fat that puts the mid in midlife middles.
Yup, that’s how good the experts were for the recent TransformAging Summit we hosted. (Click that link to see what the summit offered). When fitness specialists, Tamara Grand and Debra Atkinson presented their webinars, they shared Fun Fit Facts about hormones, strength training, and weight gain. Their strategies will help those of us wanting to get back our waistlines. But first we need to know what we are dealing with.
Test your knowledge on the role hormones play as we age when you take our quick quiz. The questions are culled from Debra and Tamara’s sessions. Once you put into action their suggestions, you will be able to:
That’s their promise, and I believe them. Perhaps more important than whether I believe (insert here some hallelujahs sistuhs and sistuhs) is that they base their comments on science and evidence. So it’s really a question of ACTION.
From “Resistance Training: Your Easy After 50 Weight Management Program,” presented by Debra Atkinson of voiceforfitness.com (We definitely encourage you to visit Debra and Tamara’s respective websites once you are done getting all the answers right to our quiz).
A. 25 B. 35 C. 45
T or F?
A. calories in (food) B. calories out (exercise and movement) C. hormones
A. Inside the gym lifting weights B. Outside the gym not lifting
T or F?
How are you doing so far? Are you getting the hint of what will help you regain your younger figure?
From “Midlife Weight Gain, Hormones, and Menopot: Strategies for Staying Slim Without Losing Your Sanity,” presented by Tamara Grand, PhD of fitknitchick.com (Yup, we still urge you to hop over to Tamara and Debra’s websites to access more great ways to reach your fitness goals).
A. Experiencing more stress in midlife
B. Less movement with each passing year
C. Lower calorie requirement as we age
D. All of the above
E. None of the above. Quit looking for excuses.
A. 25 % B. 35% C. 50%
A. 25% B. 50% C. 75%
A. Middle aged men B. Middle aged women C. Both genders after 65 years of age
A. reduce menopause symptoms
B. boost metabolic rate long term
C. reduce stress levels
D. burn calories
No wonder we gain weight as we hit our fifties! Tell us how you did in the comments below. Brag for sure. Or let us know what surprised you the most. Are you ready to start strength training, eat fewer simple carbs, and take a walk? EmPHAsis on the strength training part, by the way.
Want more guidance, direction, and motivation? Debra’s session offers two ten minute resistance routines that are easy and effective. Tamara has simple “To Do” lists tailored to midlife women. Click to see how you can get their whole presentations and the four other webinars from the TransformAging Summit for less than the cost of a new pair of bigger pants …with an elastic waistband. Not that I’ve done that or anything….
Kymberly Williams-Evans, MA
PS. Did you want the answers?
1. A 2. T 3. C 4. B 5. T 6. D (Aren’t you glad it wasn’t E?) 7. B 8. C 9. B 10. B
PPS. Rancho la Puerta kindly sponsored our TransformAging Summit. If you are fortunate enough to book a trip there, you’ll find the perfect place to get stronger, leaner, and balanced!
“The Other Talk” uses the premise of ‘the talk’ recognized as a cultural event in life where mothers talk with their teenage daughters about sex. “The Other Talk” expands this coming of age tradition to the next generation with a hilarious take on how that conversation unfolds some 40 years later!
“Until recently, I was unaware that many women are uncomfortable or embarrassed to discuss symptoms of postmenopause, and therefore, suffer in silence,” says Emmy-nominated actress Brenda Strong, who is known for her role on Desperate Housewives and Dallas. “That’s why I welcomed the opportunity to work with Pfizer on the “Let’s Talk About Change” campaign to help transform the way we think and talk about postmenopause and empower women to take action to find relief.”
She also encourages women to take the following steps to help manage the physical changes that happen after menopause and change their mindset about aging and postmenopause.
CHANGE YOUR AWARENESS
Both menopause and postmenopause are a normal part of aging. Menopause is what happens when a woman’s menstrual period stops for 12 months in a row, typically around the age of 51. While each woman’s experience is different, some women experience symptoms such as hot flashes, trouble sleeping, night sweats, moodiness and urinary problems. However, postmenopause also brings changes to women’s bodies. Postmenopausal vaginal atrophy (or the thinning of vaginal tissues) can occur, and without treatment, symptoms can worsen. Symptoms may include: severe vaginal itching, burning and dryness, painful intercourse, urinary urgency, and painful urination.
CHANGE THE DIALOGUE
If you’re experiencing these postmenopausal symptoms, you’re not alone! Nearly one third of women experience these symptoms after menopause. To help find relief, it’s important to speak openly and honestly with your healthcare professional as well as your partner. Find some tips for starting these conversations here: Change the Dialogue.
CHANGE YOUR OUTLOOK
What else can you do to help manage the stress that can sometimes come with menopause and postmenopause? Laugh! Menopause is a normal, natural event—not a disease—so why not have a little fun with it? Check out “The Other Talk,” which features Strong to help raise awareness
about the symptoms of postmenopause and encourage women to speak up and take action to find relief.
Disclosure: I am participating in a VIN campaign for Pfizer. I am receiving a fee for posting; however, I am in no way affiliated with Pfizer and do not earn a commission or percent of sales. This post was written by Pfizer and supported and shared by Fun And Fit.
Seriously, you’re going to have to wait for it as we have something MORE pressing for you to take advantage of. (Yes, you got exposed to all caps shouting). Our upgraded, revamped, moved over radio show launches in hours on VoiceAmerica.com!
Why listen to our new show, Active Aging for Boom Chicka Boomers? Do you want to achieve any of the following?:
Then do MORE than listen in. Call in your questions live at 866-472-5792. (Enter the number into your phone now and get that great feeling of a task well-accomplished). Get Insta-Attention and Immedia-Answers faster than your heart rate after an intense workout. Go to the Health and Wellness Channel at voiceamerica.com Wednesday mornings live. Hear updated solutions to your health and fitness problems courtesy of our expert guests (and some fine Fun and Fit wit). Our show sponsors are also on our list of “things that make us happy and healthy.” Thank you to CocoaVia, our primary sponsor and Theraderm Clinical Skin Care, both of whom care about baby boomers.
Our first episode is entitled Midlife Weight Gain: What Can You Do About Hormones, Menopause, and Menopot? Our kick-off guest is author, biologist, blogger, and certified fitness trainer, Tamara Grand, PhD. She will knock your night sweaty socks off!
Be part of our big debut. But only if you want to be smarter, stronger, slimmer, sexier, healthier, and taller. Or if you want to show your hormones who’s boss. Click on any of the links or images to take a radio wave time travel jump to the show. Into the future – your healthy future!
Pretty depressing title, isn’t it? But that’s how I feel as 2014 settles in – overweight and over the hill. You know the very first line in Tone Loc’s “Wild Thing?” I’ll make it easy – he says, “Let’s Do It.” As 2014 settles in, I realize I need your help and encouragement to “do it” so I can reach my weight goal.
Right around Christmas, something that horrified me, and left me convinced I had some sort of abdominal tumor (face it, at 55 I do not consider pregnancy as an option; a killer tumor seems far more logical), was a weight gain of a pound a day ten days in a row. It’s true – I gained ten pounds in a ten day span (no tumor made itself known). The frustrating thing is that I was actually moving even more than usual. As a matter of fact, I got a Polar Loop and put up my December activity stats in my “Rethink Your Day” post. And this month I’ve kept a’movin.
So I don’t need to move MORE; I need to move DIFFERENTLY. This is me, the fitness expert, speaking to me, the frustrated menopausal exerciser. In case you think I’m a crazy eater, I’m not. This is a typical day’s intake (yes, I’ve started a food journal, as they DO work):
rye toast with butter
smoothie – kale, Greek yogurt, banana, almondmilk, flax, ice
½ apricot hamentaschen
yogurt with almonds
hummus with chia pita bread
white chocolate peanut butter
So I don’t need to eat DIFFERENTLY; I need to eat LESS, I guess. I am a vegetarian with no food allergies, so will not be doing any specific diets.
Those of you who follow me on Instagram know I’m quite the selfie addict. But right around the start of January one friend said my cleavage had increased, and one of my fitness students said my legs “had some meat on them.” In both cases, the comments were meant as compliments, but that is NOT how I took them. Ladies, if you like being told your legs have meat on them, please let me know in the comments, as I am not familiar with this being a desirable goal!!
So, yeah, I guess my selfies are showing those ten pounds. Can I blame aging? I’m quite a private person, but I tell ya, I need your encouragement. It’s super frustrating to know what to do, do it, then nada. zip. nichevo. niets. nichts. rien. nothing. My BMI (according to the Polar Loop) is 25, which is average for my height and weight, yet doesn’t account for my age or muscular build. My VO2 max is 31, which is above average. Gotta get the BMI down, and the VO2 max up.
My goal for the next few months is to lose a safe two pounds a week, until I shed 10-15 pounds total. My health and strength are great; I’m just vain. I don’t want to have tight clothing. I don’t want to feel unattractive. I don’t want to compare my 2014 self to my my 2013 self. I just want to manage this stinkin’ food tumor! And be hawt and sexy. You know, the basics!
Please leave me your favorite:
* high intensity, low impact cardio move
* flexibility yoga pose
* multi-joint strength move
and each day I’ll incorporate your suggestions into my regimen. Time to shake things up, and by “things” I don’t mean my abs! In that area, I want more bakin’, less shakin’.
Stupid aging. Stupid slowing metabolism.
If you’re trying to lose weight, this post about the 5 Steps to Create Permanent Change might be helpful.
As this is the time of year when many women in my cohort (that’s just a fancy word for “age posse”) are making frustrating resolutions about weight loss, I thought I’d answer that question for all of you too!
The answer is simple; it’s the same answer I learned in grad school for counseling. The answer is “It Depends.” I’ll lay out some info and you can decide for yourself. Keep in mind that everyone’s different. I’m a physiologically identical twin, yet we are different sizes with different eating habits, and no definitive research saying our differences are carb-related!! If my sis gave up carbs, she might lose deep abdominal fat, while I might stay the same and cry about being separated from my beloved bread. It just depends…
Here’s what we currently know:
* Menopause coincides with an increase in several comorbidities including cardiovascular disease
* Central body fatness and insulin resistance are components of a cluster of metabolic abnormalities which increase the risk of cardiovascular disease
* Studies suggest that the menopause transition is associated with an increase in abdominal and visceral adipose tissue accumulation
* The effects of menopause on insulin resistance appear to be moderate, if any, although available studies are insufficient to draw firm conclusions
* A modest reduction in consumption of carbohydrate foods may promote loss of deep belly fat, even with little or no change in weight
* Losing belly fat can help reduce the risk of developing Type 2 diabetes, stroke and coronary artery disease
* Subjects in a 2011 study who consumed a moderately carb-restricted diet (43% percent calories from carbohydrates, 39% from fat, 18 from protein), had 11 percent less deep abdominal fat than those study participants who ate a standard diet (55% from carbs, 27% from fat, 18% from protein)
Should you base your decision on just a few studies? Probably not, though you would be wise to see if further research gets to a tipping point as more studies are done. But if you’re the kind of person who can wait 25 minutes for bread to bake, but not a year or two for more studies, become your own experiment. Try eating a moderately carb-restricted diet for a few weeks, using the percentages listed above. Or, if you don’t want to spend lots of time doing food math, pull all starchy carbohydrates from your diet, then reintroduce them one at a time. This includes breads, pastas, rice, grains, oatmeal, potatoes, legumes (beans) and squash. If a reintroduced food gives you cravings, bloating, digestive discomfort or mood swings, it might be time to say bye-bye to to it.
To go back to the original question, I don’t know how I’m able to bake and eat bread so often, yet stay trim. Maybe my intra-abdominal fat never read the studies. Maybe my body doesn’t know that I’m in the menopause years. Maybe all my exercise counteracts the “food belly bloat.” Maybe my fondness for organic food and ingredients over processed or packaged foods helps. Maybe it’s because I only eat a few bites of the things I bake. If I were to guess, I’d go with the organic food and ingredients answer. But a guess isn’t science.
One day I’ll have to do the food removal/ reintroduction test on myself. Until then, I guess my answer is “It Depends.”
If you want further info about bread and wheat, read our post “Is Wheat Free Better for You?”. You probably know the answer.
For further tips on making nutrition changes to your diet, read “Hormones and Weight Gain: Why Nutrition Matters” by our friend Tamara Grand, a personal trainer and scientist.
While your bread’s in the oven, run to your computer and follow us on Google +Alexandra and +Kymberly, on Twitter: AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit.
Hire us to speak at your next meeting or conference. Call (805) 403-4338 or email email@example.com.
Kymberly Williams-Evans, MA and Alexandra Williams, MA
Kymberly: Anyone else find menopause a little stressful? In the award winning category of “Stating the Obvious,” menopause stress can contribute to memory loss and weight gain. As in, “I sure don’t remember gaining those 30 pounds. What the heck??!!”
So who wants a solution to reduce menopause symptoms, decrease stress, minimize weight gain, improve memory, and even boost longevity? Those who know what a high energy,
chatty, loquacious, interactive mover and groover I am will be surprised to hear the answer coming from me. (Or not, as you already saw this post’s title. Menopause might make us forgetful, but not stoopid.) Anyway… turns out Meditation can turn back the hands of time and pounds. Additionally meditation has even been proven to make us nicer, kinder, more compassionate people. (Hear that hubster? I’m not menopot moody. I’m meditation deprived).
Just a few daily minutes of meditation can calm us, reduce stress, and slow our heart rate. Sounds a lot like the benefits of exercise, right? But without moving! Meditation may also reverse the effects of aging on the brain. It thickens the prefrontal cortex, the area of brain that helps with planning and attention. For people with memory loss, meditation helps increase memory via more blood flow to brain. But wait, there’s more! Meditation also decreases our body’s stress hormones, heals our wounds faster, and lowers our blood pressure.
Factor in recent studies that show meditation increases telomere length, and you have your longevity, happier life bonus plan! In the DNA world, telomeres are the little plastic pieces on the end of our chromosome shoelaces. The longer your telomeres, the longer your life span. Short telomeres accelerate aging and correlate to a shorter life. People who meditate daily for at least four years have longer telomeres than those who do not meditate. For ten added quality years of life, be the first to enter the word in the comments for that plastic shoelace piece without having to google it. Hint: It starts with an “a.”
I’ll take an order to go please of a young, long-living brain garnished with my years of experience. Since I have big plans to be around four years from now, I might as well get on that telomere lengthening program.
When I was recently at Rancho la Puerta Fitness Resort, I decided to attend three meditation classes. Loved them! Not only did I stay still and quiet for record time (ok, half an hour for each), but also I have stuck with meditation since coming home. More on that later in this post. Remember to keep reading!
The sessions were totally different from each other: one was a guided visualization that the instructor talked us through from start to finish. Another was a silent meditation with the instructor giving directions and suggestions at the start, then setting a timer that lulled us back at the end. The third had verbal guidance that segued into soft music and nature sounds. All three meditations left me revved, calmed, and focused enough to learn more. One thing the Ranch teachers stressed — perhaps better to say “emphasized” — is that meditation comes in many forms and styles. Pick one or a few approaches that resonate with you, as there is no right or wrong way. We reap the active aging benefits regardless, in as short as seven hours in some cases.
Since I am a total meditation beginner I asked one teacher whether having phone apps would help. Cha Ching Ohmmm! That got a resounding thumbs up, heart rates down as a good idea! As soon as I crossed the border back into the U.S. (also known as “covered rate plan for my cell phone”), I downloaded “Relax and Rest,” “Meditate Now,” and “Beginners Meditation.” All are free. So far my favorite is “Relax and Rest” as it offers verbal guidance. My mind wanders less when I have a voice calling me back from my mental to do lists, thoughts of the past and future, and sleep’s siren call. Try them if you are wanting to reap meditation benefits and have a smart phone. Heck, you may end up with a youthful, sleek, brainy phone once you download these apps!
If you want more variety and longer, soothing guided visualization with original music, try this Healing Waterfall series. We make a small commission as affiliates if you buy through this link (or click on the image to the left), though the cost to you is the same. I prefer cues and guidance with soft background music such as these meditations offer, which is why we recommend them.
I am on Day 6 of meditation, with some sessions lasting 5 minutes, others hitting an ambitious 13! So far I have noticed a bit more ability to focus and my creativity has been on the upswing. I thought of this post title after yesterday’s session, for one thing! Now to be nicer to my sister. Might need those four years of meditative practice first. snarfle snark
Alexandra: I was going to meditate, but I forgot. Maybe next time.
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At the recent IDEA Personal Trainer Institute, which Kymberly and I attended (and spoke at), we covered a variety of topics relevant to you and your fitness goals. At past fitness conventions we’ve listened to speakers who are so cutting-edge that they are called quacks…until their information turns out to be accurate and helpful.
So put on your “duck” shoes and let’s waddle through some of the information and posts we gathered from a number of presenters and colleagues. Read the linked posts so that you can be fully ahead of the rest of the gaggle (is that what they call a group of ducks?).
From “Boosting Your Immunity” with Teri Mosey, PhD
* For every thought you have, you release a chemical that goes to the rest of your body. What do you think happens to your body with repeated thought?
* Ninety percent of your thoughts today are the same as yesterday’s.
* We have a second brain, called the “enteric” brain.
* We have more brain cells in our stomachs than in our neo-cortex.
* Every 7-10 years we are physically a new person.
* You are the age you think your body is (I’m 39. I’m 39. I’m 39. I think I can. I think I can.)
* Most of us are too acidic and need more alkaline. Cancer cells grow in acidic space.
* Habitual coffee drinkers are more prone to osteoporosis and have become too acidic.
* You know what the Standard American Diet is – S.A.D.!
* 3-minute or poached eggs are anti-inflammatory; once the yoke is hard, it’s pro-inflammatory.
* Our emotions are not from the brain, but produced at the cellular level.
Kymberly wrote a post about falling – fears and injuries – from a full-day session she attended, which has some very helpful information.
* Thirty-three percent of older adults fall every year.
* Women break arm bones; men break their heads.
* People use the A.S.H. strategies to maintain balance (you have to click the link to know what ASH stands for)
* You need more core work.
Our FitFluential colleague Pamela Hernandez wrote an excellent post entitled Fit Tips from IDEA Personal Trainer Institute West about two philosophies she sees in the fitness industry – one is to stick to traditional, government-recommended standards, while the other emphasizes just getting people to move a little more. As a person who embraces technology, Hernandez welcomes its further blending with fitness. Oh, and she liked our session on social media. Twitter Shout Outs to her for that!
In the post Breaking the Barriers to Exercise, Jacquie Scarlett expounds on the need to make exercise more approachable to the average person. In one section she states, “The fitness industry is not designed to meet the needs of the sedentary population because the fitness industry’s idea of exercise is too high.”
Jacquie’s post really makes us wonder what it would take to get you to like exercise if you currently don’t.
* Is rolling a ball across the floor considered exercise?
* Do you think exercise is different than daily movement?
Hayley Hollander gave a workshop on programming for peri- and post-menopausal women.
* When our hormones are out of balance, we end up with excess cortisol.
* Excess cortisol causes us to eat more (among other not fun things).
* We need to do exercise that doesn’t exacerbate the amount of cortisol in our system.
* Meaning…High Intensity Interval Training
* High Intensity does not mean High Impact, so jumping until your uterus falls out is not necessary!
On an unrelated note, while you’re not jumping (unless it’s for joy), exercise your right to help me with a water awareness campaign I’m participating in please. BLANCO America is supporting a “Water for People” campaign via Pinterest. I believe water inequality is one of the most reprehensible and avoidable human conditions in the world today. Everyone deserves access to potable, pure water. Feel free to Like my pins while you’re there. That’s the spirit!
Oh, if you view this video before May 30, BLANCO will contribute a dollar for every view to “Water for People.”
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Have a Clicky, Fit day!