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10

Insider List of Resources to Help You Age Actively

by Alexandra Williams, MA and Kymberly Williams-Evans, MA

Kymberly and Alexandra in the 80s

We started actively aging in the 80s, so we can point you in the right direction!

If you’re wanting to read some books and listen to some audio that will help guide you along the path to aging actively, we’ve got a few recommendations. Actually, we could probably make a really long list, but we’ll start with just a few for now! (Keep scrolling down to get to Kymberly’s list).

 

 

 

Alexandra:

Exercise

Anybody's Guide to Total Fitness by KravitzAnybody’s Guide to Total Fitness by Len Kravitz, PhD

If you read only one fitness book, this is the one. It includes answers to 125 of the most frequently asked fitness questions. Now in its 10th printing, this book combines up-to-date research with practical information for establishing an optimal health, fitness and wellness lifestyle. From exercise instruction and workouts, to wellness and nutrition, Kravitz has been writing,  researching and speaking about fitness for over 30 years. He takes complex topics and research results, and explains them in an easy-to-comprehend format.

Ultimate Booty Workout by Grand

Ultimate Booty Workouts by Tamara Grand, PhD

The title doesn’t do justice to the knowledge and science that Grand puts into her exercise selections. The book includes a 12-week progressive program that includes strength training, cardiovascular training, and nutrition to support fat loss and muscle gain, and the recommendations are realistic and achievable. This book has sound advice based on solid research. You can hear Tamara explain why we gain weight in midlife in our radio interview of her: What Can You Do About Hormones, Menopause, and Menopot.

 

Two books by Jack Witt

Tight, Tone & Trim/ Cut, Cool & Confident

by Jack Witt, MS

This companion set has one book aimed more toward men, the other toward women, with exercises in both applicable to all exercisers. Effective exercises, lifestyle information and recipes are the three parts to these books. As both a health and fitness coach, Witt is good at explaining the links between emotions, nutrition, humor, a social network, and physical activity. While I disagree with some of his slang terms, and feel the layout could be a bit more polished, the information is trustworthy and written in a way that is suitable for a complete beginner.

Nutrition

Omnivore's Dilemma by PollanFood Rules, In Defense of Food, and The Omnivore’s Dilemma by Michael Pollan

These three books cover just about cover everything you need to know in my (pescatarian) opinion! I love reading books about food and nutrition, yet keep coming back to Pollan’s because they make eating and food simple to understand. And he informs, where others preach. He’s also a very good writer, and I love good writing.

Food Politics, and Eat, Drink Vote by Marion NestleFood Politics Nestle

The titles of both these books let you know straight away that Nestle writes about the politics of food. If you are concerned about food advocacy and equality, plus food safety, read these. Her strong opinions are informed by research and statistics. In other words, facts! These books will help you become a more-informed decision-maker about what you eat.

Kymberly:

Body and Brain

Originally two girls, the Bobbsey Twins

Kymberly is on the left. Or right. Who knows? Who cares?

Growing up as redheaded, freckle-faced, glasses-wearing, intellectual and sporty identical twins in a family of 5 kids, we had a lot of nicknames as youngsters. Some of the names we actually liked, such as “Bobbsey Twins” and “brainiacs.” The latter appellation must have made an impression as all the neuroscience coming out about the brain’s “trainability” and plasticity really captures my fancy. The link between cognitive enhancement and exercise particularly motivates me to move, think, and try new activities.

After reading dozens of new books on the relationship between movement and the brain, I hope you are inspired to check out my suggestions. But only if you want to be more fit inside and out!

Spark author, Dr Ratey says to add play

When Spark author, Dr. John Ratey says add play, we work it!

Spark: The Revolutionary New Science of Exercise and the Brain, by John Ratey, MD

First up, read Spark. Actually, first read our posts about meeting Dr. Ratey, hearing him present highlights from his book, and sitting next to him at dinner without drooling. Ok, I did drool a wee bit as I handed him my book copy to sign. If you want to remodel and transform your brain for peak performance, this book is for you! Warning: You will be so sparked by the brain benefits of movement that you’ll disdain a sedentary life forever after.

Dr Hil and his book, State of Slim with Kymberly

What I’ll do to get an autograph

State of Slim, by Dr. James Hill and Holly Wyatt, MD

If you’ve listened to our radio show or been reading our posts for any duration (I really, really hope you answered “yes” to this “if”), then you’ll know I squee at the knowledge Dr. James Hill imparts with humor and facts galore. You’ll get proven, repeatable, long term weight loss and maintenance solutions when you listen to our recent radio show interview of him — Fat Loss: What Does and Doesn’t Work?

Prefer quick summaries of his talks on reducing obesity or knowing how your “why” affects your weight loss success? Read the write-ups we did after hearing him speak at two events. And of course, you will want to add State of Slim to both your library and cookbook collection. Don’t just add the book to your stacks. Actually read it. You’ll get recipes to unstick your metabolism; you’ll find out the 6 factors successful weight losers have in common, you’ll practically want to move to Colorado. Unless you are me and live in Santa Barbara, CA, in which case my butt is parked (not in “idle” mind you, but revved up).

Stay Sharp, Improve Memory, and Boost Creativity, Your Best Brain EverYour Best Brain Ever: A Complete Guide and Workout Michael S. Sweeney with 58 Brain Health Boosters by Cynthia Green, PhD.

And the book I am reading now? Glad you asked. See, my brain can make up creative conversations after tackling this list of super resources! After interviewing Dr. Cynthia Green for our radio episode, Your Best Brain Might Be Ahead of You I divebombed into Your Best Brain Ever. Michael Sweeney and Dr. Green give a lot of practical tips broken into short chapters with many examples. Not only will you easily find out what to do to enhance your brain health, but also why and how the brain functions. The two authors present the lowdown on your lobes in a super accessible, comprehensible manner. This book is a quick, easy read. Or I am just so much smarter reading it that it seems that way!

You can read while on cardio equipment; listen to our radio show interviews when on a walk, run, or drive; or simply kick back in the springtime sun and learn as you (don’t) burn (kcals or your skin). That’s a double wordplay for you. Fit brainiac status, here I come!

We make a few cents if you buy glasses from Warby Parker (see our “glasses” link above), which is great. Did we mention they have a Try Before You Buy program? 

Add more on target resources to your list by subscribing to our blog and listening 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.

16

Do You Have a Stuck Metabolism?

Kymberly Williams-Evans, MA

Walkng at Gaviota

Get Stuck in the Right State

Trying to lose weight? Like me, were you lean and easily able to maintain a stable, healthy weight until menopause came around the corner and body slammed you? Have you restricted calories, increased your strength training, cut fat from your diet, yet seen no weight loss?

Not Going to Take it Anymore

I’m Not Going to Take Fat Any More!

Turns out, the above “solutions” don’t really work. All they do is make us feel deprived, hungry, and frustrated. Add menopause into the mix and no wonder we’re fat as hell and not going to take it any more!

Fat and Getting Fatter

Obesity is one of our most serious public health concerns, according to Dr James Hill, one of the world’s top obesity experts and author of State of Slim. No way around it – our nation is fat and getting fatter. Years of evidence tells us what DOESN’T work to prevent weight gain and to reduce body fat. (That’s a link to our post on Reducing Fat. Click to lose). More specifically, the evidence spoke to Dr. Hill, who went on to co-found the National Weight Control Registry, which tracks people who have lost significant weight and kept it off over time.

We Know What Doesn’t Work

Screen Shot 2014-04-20 at 10.52.35 PMObviously as a nation, what we’ve been doing is not working. (Heavy dieting anyone?) But what does work? Armed with data and provable results, Dr. Hill recently filled us in when we interviewed him for our new radio show, Active Aging for Boom Chicka Boomers that airs via VoiceAmerica.com’s Health and Wellness Channel.

The Easter Bunny May Not Exist, But Stuck Metabolisms Do

We highly recommend you click on the link to Fat Loss:What Does and Doesn’t Work to hear what he has to say about stuck metabolisms and what successful weight losers have in common. Speak to me sagacious one! Our interview has Dr. Hill admitting that when people (and by people, he meant mostly women) came to him in the early days of his wild and trim youth, claiming they’d tried everything to lose weight to no avail and that their metabolism must be the problem, he poo-poohed the idea. (Knowing him, I doubt he actually scoffed, but I suspect he worked his professorial look of compassionate doubt). Then he did what good researchers do — turned to science. Lo and be bold! Turns out there is such a thing as clogged, stuck, non-compliant, downright naughty metabolisms.

Are you ready for the truth? One of the key reasons we midlife women, in particular might not be making headway could be due to having the dreaded “stuck metabolism.” Cutting calories is one of the BEST (secret code for WORST) ways to stay stuck!Anschutz Health and Wellness Center

What Does Metabolism Mean In the First Place?

What the what the what the!?!! Acck, we’re stuck! What exactly is a stuck metabolism? How do we shift gears out of it into its coveted opposite: a flexible metabolism? (Cue the singing lean angels). First, let’s clarify that metabolism simply means the process for converting calories (food)  into usable energy.

Who Wants a Flexible Metabolism? I Do, I Do!

Pretty sure we’re all clear on what a stuck metab is. Yeah, it’s the one we have right now, that excels at storing fat and holding onto it like my grip on a See’s dark chocolate walnut square. So let’s figure out what constitutes a flexible metabolism. Flexible metabolisers hum along efficiently burning fuel (a not at all fancy way to say “food, glorious food”). Even BETTER, they have the ability to adjust rapidly to ever-changing calorie intake and activity outgo. Flex Met people constantly shift internally to maintain energy balance. Give me a double dose of that, pronto so that I can achieve presto, change-o.

The Big Question: Where are Flexible Metabolisms on Sale???!!

To go from having a stuck (or “inflexible”) to flexible metabolism we have to……..:

  • Read at least the first few chapters of State of Slim where the reasons and solutions are explained much better than I can do here. Did you think it was going to be easy?Book State of Slim
  • Listen to our radio interview of Dr. Hill. Shameless plug and I’m not ashamed to admit it. The radio show is a good one and Dr. Hill is the bomb, so spend an hour and reach your weight loss goals! That link again is to Fat Loss: What Does and Doesn’t Work.
  • Accept that ultimately it’s not just about losing weight or cutting calories. It’s also not about dropping fat from our diet. It’s about creating healthy eating and movement habits we can live with the rest of our lives.
  • Be active. More active. MORE active! Exercise even!
  • Avoid being fooled that exercise will help with weight loss. Whoa! What just happened there? Details are important. We are talking three separate processes or stages:
    • Shifting a stuck metabolism to a flexible one
    • Losing excess weight
    • Keeping weight off or maintaining healthy weight forever
  • Activity is Critical with a capital C for keeping weight off. To lose fat and jump start our stuck metabs into hot, burning, fired up flexible ones (ooooh, I just described myself pre-menopause. Sigh) Movement and TEMPORARY diet changes are the key.
  • Eat the right foods at the right time to unstick — for two weeks, not months or years or anything unsustainable. For actual meal plans and exact exercise doses, go to Dr. Hill’s book. He gives all the specifics there for reigniting your metabolism.
  • Actually follow the plan. This last step is the one I keep bump- bump- bumping up against. Yes, I’m stuck in the middle with you (that’s me talking to my waistline)
[youtube]https://www.youtube.com/watch?v=DohRa9lsx0Q[/youtube]

After talking with Dr. Hill for our radio show, I am inspired to reread his book, follow his advice, and suck up the two weeks needed to go back to the flexible metabolism I used to have. I need to stay focused on my purpose. (learn how your purpose affects your success rate in another of our stellar posts) I How about you?

Unstick your finger to subscribe to our website 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.