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Is It Time to Train Your Midlife Middle?

AktivMotion Bar and Kymberly

I belly up to the AktivMotion Bar. Now to belly off!

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.

TransformAging webinar presentersYup, 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:

  • Reduce fat;
  • Reshape your body with less cardio, less intensity, less impact;
  • Say good-bye to menopot.

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.

  1. First up, see how many of the following questions you get right;
  2. Next, ACT–ually do what they suggest (uh yeah, action’s the tricky bit, eh?);
  3. Third, check out how to access their entire presentations here:  TransformAging Summit
TransformAging with Debra

Live it Up with Debra’s Dead Lift

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).

1. At what age does muscle mass peak unless you do strength training twice a week?

A. 25        B. 35      C. 45

2.While cardio burns more calories during the activity, strength training revs up your body to burn more calories over the course of the day.

T or F?

3. Which factor affects the weight of women over 50 the most:

A. calories in (food)        B. calories out (exercise and movement)        C. hormones

4. Where do you have a greater chance of injury:

A. Inside the gym lifting weights                     B. Outside the gym not lifting

5. Lifting weights can help relieve menopause symptoms.

T or F?

How are you doing so far? Are you getting the hint of what will help you regain your younger figure?

TransformAging session from TamaraFrom “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).

6. Which of the following causes weight gain in women over 50?

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.

7. Estrogen helps block the effects of cortisol, the hormone released under stress that causes the body to retain fat. By what percent do we reduce estrogen between ages 35-50?

A. 25 %                       B. 35%                 C. 50%

8. Progesterone helps use fat for energy and normalizes blood sugar levels. Yet progesterone also declines between ages 35-50. By how much?

A. 25%               B. 50%               C. 75%

9. Who is more likely to have more sensitivity to simple carbs:

A. Middle aged men                        B. Middle aged women                C. Both genders after 65 years of age

10. A walk can help with all but which one of the following:Tamara's slide for TransformAging

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!

Rancho la puerta


Tune In, Turn Out, Listen Up to Our New Radio Show

Alien Space Twins Spot Trends at Key Health and Wellness Events

Trying the Helix at IHRSAAre you curious what the future holds in the exercise equipment and health world? (Spoiler alert #1–more wearable technology so you can get closer to yourself than a selfie). Wonder what the fitness industry has in store to meet your needs and make you excited to work out? Ready to taste the latest in natural foods and eat more healthfully and deliciously than ever before? Then you’ll enjoy our reports from March Mad Marching through the Natural Products Expo West followed by a romp through the IHRSA fitness trade show and educational sessions Wait for it. Wait for it.

Active Aging Radio ShowSeriously, 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!

Voices in Your Head

Why listen to our new show, Active Aging for Boom Chicka Boomers? Do you want to achieve any of the following?:

  • Enhance your fitness
  • Advance your health
  • Lose weight
  • Improve your diet
  • Decrease your midlife aches and pains
  • Gain energy
  • Increase your brain power
  • Find time to exercise
  • Minimize physical effects of aging

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.

Active Aging on Voice America radio

Listen Live Wednesdays at 8amPDT/ 11am EDT

How Do You Make a Hor-Mone? (if you know this joke, you are a certified midlifer).

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!

Beam Me Up Hottie

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!


Overweight and Over the Hill: Menopause and Weight Gain

Alexandra Williams, MA
menopause abs

Before & After Abs

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.

Polar Loop Stats for Alexandra

Yes, I move a LOT.

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
hot chai
½ apricot hamentaschen

half an apricot hamentaschen

I only ate half!!!

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’.

Do Some Shaking to Lose That Bakin'

Shake Your Bacon. Or is it Bake It & Shake It?

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.





For more tips from pros who feel your pain, follow us on Google +Alexandra and +Kymberly; on Twitter – AlexandraFunFit and KymberlyFunFit; and Instagram – KymberlyFunFit and AlexandraFunFit.



7 Tips to Avoid Holiday Weight Gain

Alexandra Williams, MA and Kymberly Williams-Evans, MA

Just a few days till Thanksgiving. Want to avoid Thanks-gorging? Follow these 7 tips to avoid the holiday feast trap.

Mini pumpkins: good-looking and healthy; just like you!

Mini pumpkins: good-looking and healthy; just like you!

Make it the Season of Giving, not the Season of Sitting & Eating!

You’ve just spent ten and a half months exercising and eating healthfully. Now Thanksgiving is a few days away, which signals the start of the “Eat Too Much; Move Too Little” time of year. But it doesn’t have to be that way. We all know we should stick to our healthy habits, yet it’s sooooo hard! So we’re sharing Seven Seasonal Suggestions to help you make it to January with your intentions intact.

Easy Tips to Avoid Weight Gain

1. Drink lots of water and green tea before the feast. You will feel full and less inclined to overeat.

2. Eat your usual breakfast and lunch. Don’t skip a meal thinking you will then be free to make up for lost calories when dinner is served. By the time that occurs, you’re likely to be so hungry that you’ll overeat or choose whatever is closest.

3. Sort foods into 3 categories:

  • Food I love and will probably have two helpings of;
  • Food I like and will take just one helping of;
  • Food I don’t need to eat at all.

Planning and paying attention have a definite effect on how much you pile on your plate.

4. Use a salad plate instead of dinner plate.  You’ll be inclined to eat less. Most of us are visually triggered, so we stop adding food once our plate looks full, regardless of plate size.

Stop Eating Before you get that Greasy, Queasy Feeling

Stop Eating Before you get that Greasy, Queasy Feeling

5. Get up from the table when done. Do not sit with food in front of you once you’re done. Also, put food away right after you’ve finished dinner or you could end up eating an entire meal’s worth just from picking at the stuff that’s in front of you. If you feel you’re being impolite, just say, “I’m putting stuff in the fridge now so I don’t feel tempted to overeat. Anyone who’s still hungry is more than welcome to help themselves.” Not only are you letting people know why you’re putting food away quickly, you’re also making yourself accountable by stating your goal to not overeat.

6. Use your mind to decide what matters. When loading your plate, ask yourself this question: “Am I choosing this because I’m hungry or because it tastes good?” No right or wrong answer exists; it’s simply that the awareness of your choices will help you make a considered decision as you realize that you are in control, not the food.

7. Go for a walk. What better way to spend quality time with your family or friends than by putting on a jacket and getting outside? Need more motivation to move during the holidays? Give a listen to our radio episode, “Be Motivated to Move Through the Holidays.

Get outside for a Walk

Get outside for a Walk

What tips would you add to this list? 






Photo Credits: morgueFile

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How to Sit Less; Move More

Kymberly Williams-Evans, MA 

Sitting Pretty the movieYou know sitting a lot contributes to weight gain. Not just total time spent sitting, but uninterrupted “Sitting Pretty.” But do you know why? And how to work in movement breaks and less sitting? Are you finding yourself spending many hours at a computer, desk, or tv wondering how to find time to be active? Do you look at your cell phone in disbelief that you have been sitting for a loooooong time with no break? We have some fitspiration tips for you. Besides — oy, stand up already!

Sitting Does Not Compute

Even for us, we find it a challenge to pull ourselves away from the computers blogging about living actively as boomers. Fitness irony, right? There’s always one more email to answer or that quick post to enter. Next thing you know — wham! Sitting on the Dock of the Butt for hours on literal End!

Uninterrupted Sitting Time is the Worst

First some suggestions on how to work in breaks from sitting:

  1. Set a timer on your computer, watch, or cell phone to remind you to get out of the sitting position. Ideal is to stand up and move about every 20 minutes. Shoot for at least once every 60 minutes at a minimum.
  2. Get an app to nag, motivate you to get up, stretch, stand, walk about — something; anything! (Fun Fit Fact: Midlife women comprise the biggest purchasers of fitness and health apps. Who says we aren’t techno savvy??!!)
  3. Create an inconvenient work or tv watching environment. For example, don’t use remote controls to watch television. You want a volume or channel change? Gotta get off your duff. Need a certain notebook to finish a post or computer document? Store your notebooks (pens, files, rulers, whatever you need on a semi-regular basis) away from your computer or desk. No cheating by rolling over to the notebook if your work chair has wheels. You have to actually stand up.
  4. Drink a lot of water. Are you with me? Yes, as we walk together to the bathroom. (Then leave me in privacy, please).
  5. Place snacks and drinks anywhere but within reach. You want it bad enough, you’ll get up.
  6. Get a dog. Say Whaaaatt? Yes, if you have a dog, you will have to take breaks from sitting to let your wonderpoochie in and out. Your dog will need walks, play time, attention, fresh water, more food. See all the opportunities to get up, even if just for a minute or two?
  7. Read two of our prior posts : “Love Exercise; Work is a Pain Though,” and “Seated Posture: Part 6” You’ll especially enjoy the comments from the former. Let us know if you laughed a bit too.
  8. Buy a cardio work station and actually work on it. Don’t count this as specific workout or exercise time especially if you are in nice work clothes you don’t want to sweat up. Approach time on a bike/ desk or treadmill/ desk as Not Sitting Time. For more on how and why to go this route, click now on this link to Fitness + Desk = FitDesk (no, we were not compensated to add this in. It’s just good stuff. And sorta humorous too)

Total Time Sitting: Do You Need Motivation or Education?

If your challenge is finding exercise time with all the sedentary work you are laboring under, ponder this: If you are not reaching your goals, it boils down to only two reasons – either not enough Motivation or Education. Motivation you have to get from yourself; Education is coming at you live in the next paragraph without further commercial interruption (unlike the sitting interruption we are aiming for. Oops that was a break right there).

Kymberly lounging by the pool, sitting

Sitting Pretty and that’s no Sitting Bull!

Education About Leaking and Multiplying Fat Cells Will Motivate You Not To Sit Too Much!

Short version of what’s going on inside your body as you sit and sit and sit.

Your preadipocyte cells (pre-fat cells waiting in the wings) turn into full-fledged fat cells faster and in greater number when the body is “actively inactive.” That means you are working at being sedentary for hours at a stretch. Existing fat cells reload with more fat as well. Insert loud horror movie scream here!

When muscles — such as glutes, in this case — are in a stretched position for an extended time, the cells in those muscles “leak” and “drip” lipids. Yes, that’s another word for “fat.” The weight of the body increases lipid production via a process called “mechanical stretch loading.” For those who like the science behind growing behinds, read these two articles on sitting causing fat gain. Brace yourself for the educational story about fat cells lurking and invading our muscles as we innocently plunk our hinies in one spot too long. Believe me, you will be motivated to sit less after reading the research results.

Are you standing up as you read this? We thought not. Then stop reading and get up as soon as you:

A) subscribe to our YouTube channel and blog.

B) Follow us on google+Alexandra and +Kymberly, on Twitter:  AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit.

C) Hire us to speak at your next meeting or conference. Call (805) 403-4338 or email info@funandfit.org.



Menopause and Weight Gain: Grrrrr

Alexandra Williams, MA and Kymberly Williams-Evans, MA

Disclaimer: This is a sponsored conversation written by us on behalf of Estroven. The opinions and text are all ours.

Some good things with 50

Some good things come in the 50s

Alexandra: This may be a rhetorical question for all women who are in the menopausal years, but have you noticed how stinkin’ hard it is to keep the weight off now? We have all pretty much figured out that drops in estrogen levels can trigger various symptoms, including weight gain. The important point is to figure out the most effective method for preventing or reversing that weight gain if that gain is associated with health issues (i.e., cardiovascular disease, osteoporosis, joint instability). In other words, I am saying the weight gain itself doesn’t matter if your health is fine, although we all know that we care aesthetically!

Estroven Weight Management and Scales

Who’s Tipping the Scales Since Menopause?

Two Weight Loss Solutions: Exercise and Supplements

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…”

Midlife Fitness Program

For us, it’s easy to create a fitness regimen, due to our 30 years’ experience, but we know that for most women, finding accurate information is difficult. So I am really, really happy to report that the Workout Plan Estroven provides with their weight management capsules looks safe and effective. Written by an ACE-certified trainer (that’s an accredited cert for fitness pros – we have the same one), the 8-week program is geared toward beginning exercisers. And it has a model who looks like us, not a flawless 20-year-old! Bonus! For financial reasons, I wish they didn’t require a stability ball, yet see the point, as it’s a wonderful tool for balance and core work. Plan on spending about $19 for a basic ball.

Plant-Based Solutions

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, which is why we agreed to write about Estroven. The main ingredients are black cohosh, listed by the National Institutes of Health as a supplement for hot flashes, soy isoflavones, a popular replacement to HRT, and synetrim CQ (Cissus Quadrangularis), which is believed to balance serotonin levels.

Estroven sent us each a 30-day supply, though they mention that it takes 8-10 weeks to notice benefits, so I might turn my capsules over to Kymberly so that she can give it a more thorough test. I’ll also turn this post over to her …

From Lean to Love Handles

Before Menopause. Heck, before my 50s!

Before Menopause. Heck, before my 50s!

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.

Teaching fitness post menopuase

After Menopause: I’m Still Standing!

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?

When I saw the claims estroven made about helping with weight management, hot flashes, and night sweats, I decided to give the pills a whirl. (I am past the latter symptoms and solely interested in getting lean again). I know; I know; no such thing as magic menopause pills. Unless they work. Then I do believe. I do, I do. Meantime, I continue to recommend exercise as one of the best ways to get through menopause — well, through life in general! Probably could increase the frequency and intensity of my strength training program as well. Just a thought.

For better thoughts and a story you might relate to, check out Managing Weight as You Age, by Jody Goldenfield.

Then click your ruby slippers (did you catch my Wizard of Oz reference earlier?) and subscribe to our YouTube channel. 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.
Hire us to speak at your next meeting or conference. We’re built for speed and comfort. Call (805) 403-4338 or email info@funandfit.org.


This is a sponsored conversation written by me on behalf of Estroven. The opinions and text are all mine.


Managing Weight As You Age: Guest Post by Jody Goldenfield

Guest post by Jody Goldenfield: Managing Weight as You Age

She’s small and mighty — mighty inspiring! Today’s guest post comes from a baby boomer friend we call “The Golden One,” Jody Goldenfield. You can trust her to share truth about what she admits women may not want to hear: “Menopause sucks!”  But it can suck less if you follow Jody’s story and advice.

Jody Goldenfield at beachAt 55 years old, I have had 7 plus years of experience with the “change.” Women can begin having hormone changes from the early 40’s into the 50’s with numerous symptoms from irritability to night sweats to hot flashes to depression to anger to hair growth – just to name a few! I KNOW – aren’t you all looking forward to this if you are not there yet?

As much as all of the above symptoms are a pain in the arse, I think the one part of changing hormones that drives women crazy the most is the dreaded weight gain! We are minding our own business and living a healthy life when all of a sudden our bodies decide to fight us!

I started perimenopause in my late 40’s. It was not too bad then. Once I hit 50, well, all hell broke loose! I could do a whole other post on symptoms beyond weight gain, which come and go and come and go and come and go for years. For this guest post, I am going to focus on weight gain and what we can do to manage and reverse it.

Experts’ words of advice most often are:

  1. Start resistance training/weight training if you have not done that already. I HOPE you are already doing this because it is so important beyond weight management for aging  Bone health is on top of that list! Muscle burns more calories when your body is at rest so make it a fat burning machine by lifting weights. If you need help, find an accredited trainer. There are also fitness professionals specific to the aging population – like the twins here!
  1. Up the intensity of your cardio sessions. Try to do more in the same amount of time or you may have to add in a couple more sessions per week. I know this is not what many want to hear but you may have to do this depending on your goals.
  1. Manipulate your food intake to find what works best for you regarding FOOD! 75% to 80% of weight loss and weight maintenance is all about the food. Unfortunately, you can’t out-train a bad “diet.” As we age, the same amount of food can now be too much food due to changing hormones.  You most likely will have to reduce how many calories you consume depending on your current intake. Managing weight gain will be a mixture of food swaps, calorie intake, and exercise.
  • Be careful about the types of carbohydrates (carbs) in your diet. Carbs are not the enemy as some say BUT the types of carbs are crucial to weight loss and maintenance. Vegetables, sweet potatoes and complex carbs are great.
  • Protein fills you up so add in lean sources of protein at each meal.
  • Healthy fats also help fill you up. Do not be afraid to eat your healthy fats. This was a mistake of mine as a young woman. I learned my lesson once I started to add them to my diet.

The Golden One, JodyNow, let me tell you what I did so you can get an understanding of someone that has been through this and is still going through this change.

For me, I was already doing all of the above. I was weight training with intensity. I was doing cardio sessions with intensity. I was already eating very cleanly – lean protein, healthy fats, the carbs that the experts were saying to eat to manage the weight. It was frustrating to know I was already doing everything I was supposed to do and still gaining weight, so I had to find a way to make it work for me.

  1. I was already a person in tune with my body. I like to say I “listen” to what my body tells me in terms of how exercise and food affect it. I make sure to notice how my body changes when I eat certain foods. Learn to get more in tune with your body rather than going through the motions.

  2. I started to SLOWLY change some of the foods as well as the ratio of protein to carbs to fats. I reduced the calorie intake – SLOWLY – I would say every 6 months or so starting at age 50. Sometimes the changes were less than every 6 months and there were times it was more than every 6 months. This is where that “LISTEN TO YOUR BODY” comes into play – so important!

  3. There were times when absolutely nothing I did mattered & the body just refused to change. PATIENCE is your friend! Don’t give up and work through this!

  4. Also, pay attention to how your body looks and how your clothes fit. The scale, if you do weigh yourself, may not move but your clothes may fit tighter. The weight on your body starts to shift to different places during perimenopause to menopause so be aware of this otherwise the scale and/or your clothes are going to provide a rude awakening one day! 😉

  5. You are going to have to decide what is most important to you in terms of how hard you are willing to work to maintain your pre-perimenopause/menopause body. From experience, I can tell you it is very very hard to keep the weight down and the same body appearance as we age. Only you can decide how hard you are willing to work to keep the weight in a range that is comfortable for you.

I know this all sounds depressing and you want to say, “screw it all”! This is life for women. Some have it worse than others but we all will go through it. All you can do is accept it for what it is and decide what you are willing to do, how hard you are willing to work and honestly, how important it is for you to stay at your pre “change of life” weight. It is hard to stay there so it is not a bad thing if you decide that 5 pounds’ extra is OK. Everything in life is relative to what works for you long term

I have found a couple wonderful sources of information I would like to share with you.

  1. Ellen Dolgen at http://www.shmirshky.com/ is an expert in this field. Her website has resources to help you through this along with a directory of doctors specific to “the change”. She has also written books that will make you laugh out loud while still giving you the information you need to manage this time in your life.

  2. If you are looking for sleepwear to help you through the night sweats & hot flashes, check out Dry Babe at http://www.drybabe.com/.

Jody Goldenfield  w/flagI am open to questions if any of you want to email directly at jody@truth2beingfit.com. I could have written another 5 pages on “my life during perimenopause & menopause” but I am sure this has gone on way too long already!
Bio: For those who don’t know me, my name is Jody Goldenfield & I blog at Truth2BeingFit, http://www.truth2beingfit.com. I am 55 years old and have been working out for over 30 years. I love to weight train but I also do my cardio! I admit to having done many things wrong when I was younger but I learned from those mistakes. My motto is “always learning” and “always a work in progress.” I plan to continue to challenge myself each and every day no matter what age. Age is just a number!

You can also find me on Twitter at @truth2beingfit, Facebook at https://www.facebook.com/jody.goldenfield and Instagram at truth2beingfit

Thank you to Kymberly & Alexandra for allowing me to guest post here today!

We hope and suggest that you check out Jody’s blog. You’ll start each week out positively with her “Gratitude Monday.” You’ll end your week pumped up by a woman whose enthusiasm for resistance training will motivate you. Hop over now!

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Abs, Aging, and the Fountain of Youth

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Dear Fun and Fit: K and A:

Hi, I am a 54 year old woman who had been exercising most of my life. I enjoy exercising & eating correctly and I have been fit most of my life until recently. There is this thing called age that is catching up with me. No matter how much I exercise and eat right, I seem to have put on a couple pounds and my mid-section is getting larger (even with doing 200 sit-ups a day). I know it doesn’t help me any that I have fulltime “sit at a desk” job. Can you please tell me what I am supposed to do to help stop this process because I do not want to go up in my clothing size?

Thank you,

Doreen, Santa Barbara CA

K: Tip number one: Do not let age catch up with you. Run faster. Oh wait, with age the knees start to go so running might not be too comfy. And F and F LOVE comfy fitness. And dark chocolate. Tip number two: Retire super early from your full time desk job and do something that requires loads of outdoor activity. We do have our fitness priorities after all!  Then I woke up….

A: You may not like this, but you might have to run faster just to stay in place. TAKE YOUR FINGERS OUT OF YOUR EARS. I KNOW YOU CAN HEAR ME! At 54, the rate at which you burn calories has slowed down, especially if you sit on your Bartleby the Buttolomus (lost Latin term meaning “butt”) most of the day. So, you are not burning the kcals quite as quickly — fat goes up, muscle mass goes down — the roller coaster of your BMR and metabolism goes zooming along. Good news,  you don’t have to be the high bidder for a leftover “Gone With the Wind” corset. You do have to lift those weights a bit more. If you are currently doing strength training, you need to either do it more often or with heavier weights. Increase the cardio — either go longer or harder. And eat less! Shazaam 1, 2, 3.

K: Good news: cut back on the 200 sit ups. Remember, you cannot spot reduce. All the ab crunches in the world are not going to nuke any mid-section fat. You do need to expend calories to prevent fat and weight gain, so Alexandra is right to recommend the combo of cardio and weight training. Oooh, admitting her rightliness did not hurt as much as I thought. Or as much as 200 ab crunches per day with minimal results.

The short version of our advice is boiled down to three plain potatoes: eat fewer calories, or burn more through increased activity, or do both. Full disclaimer: Fun and Fit fully believe that movement is the Fountain of Youth, yet we must acknowledge that the Fountain is fed by “spring-in-the step pure exercise well waters” that require more pumping (iron) as we age.

The super short version of our advice is to say, “the heck with it. I needed a new wardrobe anyway.”  But probably better to pump the Fountain Well.

A: The final words from me: Forget about Mr. (Eating) Right. Go with Mr. (Eating) Less. But marry Mr. (Exercising) Good Enough.

Readers: Were you aware that weight training is part of a good weight-loss program? Have you ever visited the Fountain of Youth?