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34

Lose Weight Doing House Cleaning: Possible or Not?

 

retro picture of woman who hates house cleaningDoes housework count as exercise?

Ever wonder if house cleaning burns enough calories to make a difference? I got to wondering how many calories one burns after I did a bunch of house chores.

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? (PS It’s also nice if you want to subscribe and get active aging answers from certified fitness pros twice a week).

Good news for all of us who have worked up a sweat changing the bed sheets, 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!

A good house cleaning can burn more calories than running a marathon. True or False? Click To Tweet

Sales image for TransformAging

What do TransformAging and Housecleaning have in common? Both get you more fit

More good news: We have to mention TransformAging, our webinar summit that guides you to be more energetic, attractive, and mentally and physically stronger. Reinvigorate your body, mindset, and life when you implement its easy steps.  Get your own set of the entire TransformAging Summit recordings and access proven, evidence-based secrets you can put into action today. Click any link in this paragraph or click the image to find out more about this cutting edge series and how you can own it immediately. 

Now back to calorie counting and housework:

close-up of mushroom

What you might find under the bed if you don’t clean. Looks like a furry golf ball, but it’s fungus!

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. Check out this 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
Duomo, Milan, Italy Hate to do the housework here

Let’s clean these doors and windows for a firestorm of calorie burning

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?

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 workout 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?

Action: Another easy and free action is to have us come to you twice a week. Not to clean, mind you. But to share tips on how to age actively and enjoy the second half of life. SUBSCRIBE now and grab your bonus while you’re at it. Also, could you get that dust bunny from my corner when you’re done entering your email? 

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Alexandra Williams, MA

 

24

Best Workouts to Burn Fat For Women Over 50

Be Low Fat or Burn Fat?

Alexandra in rain, burn fat, use calories

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 fat predominantly in order to lose fat? Whoa. What just happened there??!! Stick with us to get the most accurate fat burning advice directly and subcutaneously!

Let’s walk 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.

But first, when speaking of “the best” programs, we have to mention our recently created “Ultimate Abs Workout Collection for Women Over 50.” (Go for it — click that link!)  Even if you’re carrying extra ell-bees around the middle, you can still achieve a strong core. Why not feel more confident, capable, and comfortable in your body as you burn fat and gain amazo abs? Read more here as well: Get Ultimate Abs (Better Yet, A Strong Core)  Ultimate Abs Workout Collection for Women Over 50 - binder image

And, we’re back …. Stick with us to the end where you’ll get 4 fat burning programs to try.

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 To Burn Fat, Do I Go Faster or Slower?  Professional alert warning system activated — it’s not just about cals in and out, though you do have to start there! (Then continue with this post on another surprising factor that affects weight: Is Stress Making You Fat? )

Carbs vs Fats, Welcome the Relatives; Count the Absolutes

Second, is that we break down carbohydrates 40 times faster than fat, with carbs 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 carbohydrates 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!

Fat Burning Mythical Zone
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.

Sign up to start "youthifying" today.

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

To burn fat and lose weight, one simple rule is to Go as hard as you can, as long as you can, as… Click To Tweet

Third, thanks to international fitness expert, professor, and colleague of ours, Dr. Len Kravitz you get top level practical tips. He shared with us 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. Kymberly in tree burning fat and calories

    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!

ACTION: Make it easy on yourself to get the best and latest fitness, movement, and active aging advice. Subscribe today. Grab your freebie once you enter your email. We come to you twice a week.

Kymberly Williams-Evans, MA

15

Cellulite: How Do I Reduce It?

Special Diet and Exercise for Special Fat?

Dear K and A: Can cellulite be tackled with specific exercises? Gaby

What can I eat and what exercises can I do to reduce the appearance of cellulite? Cristina

Celebrities, Cellulite, Fat

The stars align

What Exactly is Cellulite? Why Don’t We Just Call it “Excess Fat?”

Alexandra: Ladies, your questions are so similar that they are now joined together in cellulite love. Let’s first give some definitions, yes? Cellulite originates in the subcutaneous fat beneath the dermis and epidermis (a “dermi” way of saying “skin”). It’s caused by small protrusions of fat into the dermis. Quiz later, so stay with me. And cellulite can be found on slender women; it’s just that weight gain exacerbates the condition.

So…the answer about specific exercise is “No” and “Yes.” Any eating and exercise regimen that includes a healthy diet (with fewer calories going in than being put out, since cellulite indicates a need to reduce some fat), plus cardio (aerobic movement) and resistance training will help you lose weight, which will reduce the visible “dimpling.” But (I didn’t say “butt” or you’d be reminded of the cellulite) since the fat where cellulite comes from is sitting on top of muscle, you can do specific resistance training for the tush (see, I didn’t say “butt” again), hips and thighs. Why? ‘Cause whimpery, weak, mushy muscles show the cellulite a lot more, whereas tight and toned muscles help smooth out that uneven look! Hello squats, lunges, and lower body workouts!  (Go to our post, Wrong and Right Way to Do a Squat to know how to execute squat excellence!)

cellulite, butt dimples, leg fat

Cellulite – Wear it Anywhere

What Bad Habit Worsens Cellulite?

Kymberly: Gaby and Cristina, if you tell me that you are “Smokin’ hot babes, but not smokers,” then good on ya’ because cigarette smoking will weaken the formation of collagen, which may allow for easier protrusion of fat into the dermis. Yup indeedy, smoking can worsen the appearance of cellulite. If you do smoke, then STOP IT!

What Works to Get Rid of Cellulite? What Doesn’t?

Alexandra: In case you have a wistful little voice in your head that asks, “can’t I just apply a cream or something?” the answer is 99% “No.” Surgery, injections, massage, creams/ointments, suction, heat application and herbals have NOT been found to have an effect on your cellulite. Both “shock wave” and laser therapy have shown some results in the improvement of the appearance of cellulite, but the study samples were small and so recent that more research is needed. I just mention it here so that you can kind of keep an eye out for further research on these two possible therapies. While you’re waiting, exercise more, eat less. That’s the bottom line on your bottom line!

Why Don’t Men Get Cellulite as Much as Women?

Cellulite is a normal condition, not disease that needs to be “cured,” says health expert Carol… Click To Tweet

Kymberly: Before I pontificate, let me contradict my sis. You can and may simply apply cream if you want. It just won’t work. Save your money for workout clothes. We have some baddish, badass news (unless you’re a man): cellulite is offered exclusively to women. Darn it! Right in the subcutaneous fat, where the fat protrusions occur, men are structured differently than women. Not only that, but men’s skin is thicker, and we aren’t speaking metaphorically; we mean literally– their skin is thicker in the thighs and butt. Women carry five times more fat cells in the thighs, hips, buttocks than in other sites of the body. Physiological rip-off, we’d say!

So get busy racking up cardio time, do those lower body exercises (check out our post for 5 more reasons to join a Group Strength Class), and eat fuel, not chubby grub. Or wear long pants the rest of your life and curse your ancestors for the genes you inherited. We prefer Action Plan A. Action Plan B could cut into your other inheritance.

Readers: If you have cellulite, have you remembered to text your parents to thank them for the genetic predisposition? Start pressing those tiny buttons!

ACTION: Comment below if you have tried strength training and seen it make a difference — with your strength and fat stores. Please tweet or share if you know someone who could benefit from this info.

Photo credits: Creative Commons

Kymberly Williams-Evans, MA and Alexandra Williams, MA

9

10 Tips to Avoid Holiday Weight Gain

Every year about this time we are asked for our “best” tips to avoid weight gain over the holiday season. So every year we share what we believe to be some simple and easy tips. As many of you know, simple is one thing; easy another, yet we have found these 10 tips to have a great success rate with our students, readers and even ourselves.

Ten Tips to Avoid Weight Gain

fountain at Rancho la Puerta1. 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.

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.
shadow of person on bridge
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?

walking is great exercise

Follow us to Tenaya (and our upcoming massage)

8. Invite guests to your meal whom you admire and respect. Or who wouldn’t otherwise have a friendly place to go celebrate. When the focus is on the guests rather than the food, we tend to eat less. If you have no-one outside of your usual circle to invite over, cook all your food, then take half of it to your local homeless shelter (if they accept outside meals).

9. Put reminders in places where you’ll actually see them – on the stove, in the fridge, on the storage containers, on your placemat. These reminders need to be positive in nature, not negative or they will only make you feel bad. For example, “You can do this” and “Remember your long term goals” are positive reminders. “Don’t even think about eating this” and “oink oink” are definitely negative. I don’t know anyone who responds well to negativity, do you?

10. Be kind to yourself. Maybe eating a few huge meals is what you want to do, and is no reflection on your usual habits. Maybe you are fine with doing extra cardio and weights as a balance. And maybe, just maybe, you are healthy and your weight is irrelevant. If you start feeling guilty, ask yourself if it’s for your own sake or because you feel you’ll be judged. At the end of the day (and the season), it’s your normal patterns and habits that matter, not a few meals. So be kind.
happy dog
What tips would you add to this list?

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23

Perfect Body Season is … Never In Season

Trying to lose weight over the holidays before you see any judgy relatives,  grandkids who want to play, or the crotchety old uncle who said you’d never amount to much? Fuggetaboutid! Give yourself the ultimate gift of self-love this season and revel in the ribald revelry of winter with some gusto, acceptance, and balance. Being “thin” was not always in. Being healthy and active (with good posture) is always in style. And hotter than mulled cider!

* See our series on the subject of how to assess, then improve your posture to look more fit. You are welcome!)

Body image & a perfect physique are matters of perspective, culture, history, & whatever… Click To Tweet

Health and beauty are inside jobs! Body image and a “perfect physique” are matters of perspective, culture, history, and whatever the mass media tells us.

Can you say “Mixed Messages?” Don’t believe us? Take a brief tour through past wistful wishes for va-va-voom figures. Look at what people were willing to do to achieve that “look du decade.”

Too Skinny, Men?

Hottie or Nottie?

Don’t make us talk about you years from now! Our gift to you as we wrap up — no, not gifts. We are not that organized! — Work the look you already have. Embrace it; Look it in the eye and say “Ell-bees – you and I are going into the New Year together baby, guilt- and stress-free!

Whoa now you Vixens, Dashers, and Red Nosed sorts! Don’t go overboard — or is that “oversleigh?” We said give yourself some body-lovin’ self-acceptance while staying active, not plunk down your hiney so finey!

Done with Exercise until 2016? Hope not.

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

 

 

14

How Can I Speed Up My Metabolism?

What can I do to crank up my metabolism?
Donna, San Diego

Kymberly on a bike
Well, Donna not only are we going to tell you exactly what to do and how, but also stick around to discover one mistake exercisers make when trying to boost their metabolism. You are also going to learn which foods help you be a calorie burning heater even when you are not active. But first a word from our dictionary:

Basal metabolism:  The minimal energy expended to maintain respiration, circulation, peristalsis, muscle tonus, body temperature, glandular activity, and the other vegetative functions of the body.

zzzzzzz snork. What did that just say? In Fun and Fit translated style, that says, “If you want to burn kcals at a faster rate (helps with weight loss and maintenance), speed up your at-rest baseline usage of energy.”

Get Hip with HIIT

 Eleven variables affect your metabolic rate. According to the Oct. 2012 issue of ACE Certified News, “exercise is easily the most adjustable variable (of these 11) in total daily energy expenditure.” Current research indicates that High Intensity Interval Training (HIIT) is the most effective method for raising your metabolic rate and losing weight, so we’ll be super thoughtful and define it. Essentially, it means alternating your workout into two speeds – very intense, and rest. The intervals can vary, such as 60 seconds work/ 60 seconds rest, or the very popular Tabata style: 20 seconds work/ 10 seconds rest, which our colleague Tamara Grand explains in this Tabata Training post.

High Intensity Interval Training (HIIT) is the most effective method for raising your metabolic… Click To Tweet

It’s Burpee Time!

High Intensity vs. High Impact

By the way, standard bodybuilding won’t work for your goals, as it doesn’t burn enough calories or have the required after-effects. What DOES work is sprinting, biking, boot-camp moves such as burpees, stair-climbing, weight-lifting, and many other moves where you can push yourself to a 9 or 10 level of intensity on a 1-10 scale. High intensity doesn’t have to be high impact, which is a mistake many exercisers make when choosing moves. In case you’re not into “jumpy” high impact moves, do low impact, high intensity moves instead, such as spiderman push-ups. They are very low impact, yet as you’ll see if you try a few, they are definitely high intensity.

Cardio + Weight Training = Faster Metabolism

We were once asked about “amping up my old ass metabolism”  by a reader, so you might like to read what we told her (hint: we didn’t call her “old”). In addition to HIIT, you definitely want a weight training component. Our post about the caloric benefits from the metabolic spike explains the advantages of combining cardio and weight training, but in case you’re too exhausted to click the link, it essentially says that “with cardio, you can burn 10-12 kcals a minute; with weight training it’s only 8-10 kcals per minute. But due to a magical thing called the metabolic spike (not a volleyball term), you will continue to burn kcals efficiently for about an hour after you finish working out, even if you’re sitting on your old ass donkey doing nothing.

push-up resistance trainingEat for a Speedier Metabolism

The term “metabolism” specifically refers to the breakdown of food and its subsequent transformation into energy your body needs. The best way to make sure you are breaking down and using the kcals/ energy from your food is to do two things: 1) eat food that’s a good balance of protein, complex carbs and healthy fats; and 2) eat at regular intervals. An abrupt calorie-reduction or starvation diet can severely reduce (i.e., slow down) your basal metabolic rate (BMR) by up to 30%, and a restrictive, low-calorie diet can decrease it by as much as 20%.
Basically, we just said, “Don’t skip meals. Don’t eat crap.” You’re welcome for that memorable translation!

We hope we’ve answered your question. If we have, go do 10 spiderman push-ups! If we haven’t, go do 20!

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Photo credits: via CreativeCommons.org: cycloctopus (crank);  beingwell20 (burpee),

Alexandra Williams, MA and Kymberly Williams-Evans, MA

12

Menopause, Weight Gain, and Weight Loss: Grrrrr

 
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? Our female hormones are all a’twitter. We have all pretty much figured out that drops in estrogen levels can trigger various symptoms, including weight gain and night sweats. 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 (such as cardiovascular disease, osteoporosis, joint instability). In other words, I am saying 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?

Weight Loss Solutions: Aerobic and Resistance Training Exercise

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. Induce exercise sweat to reduce night sweats.
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…”

Side Benefits: Improved Mood and Lowered Stress

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?

Exercise relieves stress, stabilizes mood swings, and improves overall quality of life. Click To Tweet

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?

What Are the  Minimum Cardio Requirements to Address Menopause Weight Gain?

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.

Exercise is one of the best ways to get through menopause. Click To Tweet

And Minimum Strength Training Requirements?

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. Grab your bonus while you’re at it. 

Alexandra Williams, MA and Kymberly Williams-Evans, MA

18

Use Weights While Walking: Yes or No?

Can tSilly Walks posterhe subject of walking with hand or ankle weights be humorous and informative? In looking back at old posts, we discovered some gems that are begging to see the light of day again and still au courant (since this French term is derived from the word for “running” we thought it word geek appropriate).  Below is a frequent question we get asked.  Yes or no, were we right to repost for your edu-tainment?

Dear Fun and Fit: Kymberly and Alexandra: Why do they say NOT to use hand weights while walking? Regards, Charlotte, CA

Kymberly: “They” who? Is someone following us? I am not paranoid, but why do “they” keep showing up and talking to me? “They” told me to tell you that adding weights at the end of a lever (hand or ankle, for example) that is moving rapidly is a good way to stress joints, tendons, and ligaments. Carrying hand weights risks raising your blood pressure, when it’s really your heart rate you want to elevate. If your goal is to get a good cardio workout (I think this is a safe assumption that will not make an ASS out of U and ME), then ditching the weights will allow you to walk faster and thereby ditch the body weight…… in a roadside ditch that you pass while out power walking!

Alexandra: Let me walk back through your question. Why do you want to use hand weights while walking? Are you trying to save time by doing your strength training while on the walk? Knock that off. Stand still – pick up biggish weights – be a better person. Unless, of course, your hand weight is a sword, umbrella or small dog: Woman walking with dog in armsMan walking with an umbrellaSoldiers walking with swords
In that case, go for it! Also, refer to some of our other posts on walking that will help you get more fit, less sore, and generally more awesome in every way.

Proper Form for Uphill Walking

Walk Briskly for More Calorie Burn

Kymberly walking with backpack

I’m walking with a BACKPACK, not weights. Big difference!

Kymberly: In brief — Not inserting a picture of husband in briefs here — use weights for your weight training; use your walk time to get your unhampered groove on! You will probably walk faster, at a higher intensity, with reduced injury risk, and higher caloric burn if you do NOT add ankle, hand, or wrist weights. If you really feel the need to add resistance or weight to your load, then wear a backpack that fits snugly against your back. (Um, not like what I’m doing in the photo). Then the added weight is centered on your body and close to your spine, rather than loaded at the end of a limb. There. We said it!

Alexandra: BTW, Unhampered groove looks like this:Man walking with unhampered groove

Kymberly: Say, I couldn’t help but notice that there are 7 walking men in the image my sister found. Makes me think of another post you neeeeeed to click to read if you want to get the most out of your walk. 7 Steps to Better Walking

Alexandra: A question for you, that we answer: Can Walking Get You Fit? Click to read and find out.

Dear Walkers: What do you hold while walking? And do NOT say “my breath.”

Photo credits: Creative Commons

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Hey, it’s our lucky day if you subscribe to our blog. We come to you but you get to count the calories burned and fitness info learned. Subscribe now and age more actively and attractively!

 

4

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

5

How to Handle Weight Gain When You Suffer Loss

How to Handle Weight Gain When You Suffer Loss

White flowerWhite flowerWhite flowerDear Alexandra and Kymberly: I just lost my husband, Julian to cancer. Due to all the hospital appointments, my eating habits also got lost! I have put on a lot of weight, but feel so tired and lethargic I can’t get into the mood to do exercise. I have damage to my neck, knees, and lower back (due to a fall) plus my midriff and waist have become “large” and I have lost my waistline. At 69 years young this is depressing me. I am also worried about a “ledge” at the bottom of my tummy and scared it will be “resting” on the top of my legs when I sit down!!!

As well, I look after my 96 year young Mum, who has no balance anymore due to cancer and other problems. So she is only able very slowly to get from one room to another downstairs. I get to bed about 1:30am once my Mum’s medication kicks in and she falls asleep. She usually wakes me about 7am to go to the toilet, then goes back to bed until 10:00. (She is in a hospital bed in my living room so isn’t able to get up by herself). I have been looking after my Mum for 3 years and my husband for the last 2 and half, so have had little sleep etc. which may be the reason I feel tired. Since Julian died, I am still running around for Mum, but not doing the right things to lose the “middle” weight.

I need all the help I can get!! I appreciate other people’s input so have included my name. Kindest regards, Patricia of Cambridgeshire, United Kingdom

Dear Patricia: Wow! Talk about the perfect storm for changes to your body, mood, and energy levels! We’re amazed and honored you have time to write to us for advice. Fortunately, we have some practical suggestions that may help you and other widows, post menopausal women, and caregivers gain energy and lose weight. (Check out what we told caregivers who wrote to us with similar concerns: A Workout Plan to Lose Weight When You Are a Caregiver)Exercisers vs non-Exerciserspicmonkey_image Exercisers vs non-Exercisers

First, Deal with Your Diet

  1. Get back to your (implied) healthier eating habits asap. To reduce pounds you have to focus more on calories in (food and drink) than out (exercise and movement). (Yes, we know the UK measures in pounds, just like we crazy North Americans across the pond). While exercise will help keep any lost pounds off, diet is what will jump start your weight loss in the first place.
  2. Try to eat at home as much as possible using ingredients instead of processed food that comes in packages.
  3. Start your day with breakfast, maybe right after you help your mom back to bed. Not knowing more about your eating habits makes it tough to give specific advice, but the above changes will start to whittle that waistline towards the worry-free zone.

Starlights at RanchStarlights at RanchStarlights at RanchStarlights at RanchStarlights at RanchSecond, Sleep More

  1. Find time to get more sleep. Whether you nap or adjust your nighttime sleeping schedule, you need to snooze between 7-8 hours per night in order to avoid more weight gain and to help drop what you’ve already put on. Doesn’t that seem counterintuitive AND too good to be true? In general, people who get fewer than 6 hours’ daily sleep tend to eat more as they are awake more. And hormones that regulate appetite are thrown into disarray with the sleep-deprived. Take a look at our post, 3 Stealth Saboteurs of Your Weight Loss to help you prioritize guilt-free naps or going back to bed briefly after breakfast. (That’s a lot of Bs in a row, right?)Meditating woman - artwork
  2. According to research from the University of Michigan, an extra hour of sleep each night can help you drop 14 pounds per year. Reading our past posts on the subject of sleep and stress (such as Do This if You Want to Get Fit, Lose Weight, Live Longer, and Destress) should not put you to sleep, however.
  3. If you cannot nap or extend your nighttime restoration hours, engage in short, daily bouts of mindfulness, meditation, or guided visualization. If you enter “Meditation” in our search bar you will find several posts on ways and whys to get started.

Third, Move to Manage Your Middle

  1. Doing a side plank on the Ranch bridgeFinally we get to our favorite part–Movement!! When you are sitting with your Mom/Mum, don’t sit! Stand, walk in place, go down the stairs then back up then back down then back up whenever you check on her. This last suggestion will take only an extra few minutes, especially if you add some speed to this action. Then you will also get some High Intensity Interval Training benefits (mentioned in Best Workouts to Burn Fat for Women Over 50).
  2. Doing a side plank on the Ranch bridgeKnowing how hard it is to get moving when tired, can you work in some strength training exercise early in the day? Early morning exercisers tend to be more consistent and successful with reaching their goals. Maybe some mornings you snatch a few more minutes of sleep after helping your mom go the bathroom; other mornings you do some lunges, push-ups, squats, and side- or knee-planks (easier on your back) before the day zaps your energy. Once you start moving more you will actually find your energy levels going up.
  3. If you watch tv with your mom, use the commercials as time to move. Walk in place; press yourself from from your chair, standing then sitting a few times; lie down and whip out a few ab exercises. If you know you are committing to just a few minutes during the ads you may be more able to find the energy to get restarted.
  4. When you are feeling particularly fatigued, ask yourself what the LEAST activity you could muster up is. Even a little bit of movement will propel you towards success. And a little success begets a little more success.
  5. As well, take a look at past posts of ours that offer solutions to the fat attracting combo of stress, eating habits gone awry, loss, insufficient sleep, and minimal movement.

If you have a weensy bit more time and energy, then click over go to our YouTube Channel where you can find exercises just right for your goals and capabilities.

Let us know how you fare and feel free to comment below, especially once others share their tips and support. We offer our condolences on your husband’s death.

TransformAging posterANNOUNCEMENTS: For more on restarting your fitness program, keep your eyes, ears, and mind open for our upcoming webinar, TransformAging. Coming in late May, handpicked experts in midlife wellness for women will offer practical solutions and the most relevant answers to popular questions on how to age better than any prior generation! Hosted by us at no cost to you!

Doing a side plank on the Ranch bridgeTransformAging 1

Webinar attendees will also be the first to get the details on our first ever, brand new, fit-tastic workout program specifically designed for women over 50 who want to (re)start active lives.

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