New cellulite solutions exist that are based on the same principles that bring good health. It’s just all about how you sequence them. This episode is all about assessing what’s going on and getting motivated by solving the root cause of fatigue and creating a plan that integrates it all.
Today’s question comes from Katie who writes,“ I’ve always exercised and tried to eat as healthy as possible. I’ve never had a weight problem but over the last 5 years I’ve been losing my motivation. I’ve put on 10 lbs. and I’m noticing loose skin and cellulite getting worse every year.
I’m plain tired a lot. I take yoga and Pilates class once a week and try to get my walks in. I know I’ve got to get more cardio and weights. I feel like I’m having a hard time getting a plan into action.
The loose skin in triceps area and cellulite are really bugging me – it’s even on my arms. I need some motivation and energy.”
I’ve got new cellulite solutions for Katie, but first we assess signs and symptoms that leave clues about what’s under the weight gain and the lack of motivation. Katie’s flipping scorecard looks like this:
My quick recommendations for Katie include:
When lifting weights, always do a full body routine. You want to reach fatigue. Follow this sequence:
You’re doing them anyway but sequence matters. Learn more in Muscles in Minutes.
New cellulite solutions for Katies include 8 weeks of strength training 3x a week using a sequence that specifically targets areas where you’ve got cellulite. Here’s a leg series:
1. Cardio Warm up: kicks, ham curls, knee lifts
3.Roll the muscles
4.Stretch the muscles
While you’re changing your exercise you want to make a few changes in the kitchen.
A few simple tricks can buff your diet so you’ve got the right fuel going in -to beat fatigue- and to help with new cellulite solutions you’re adding to your exercise.
Fatigue can squelch motivation. Resolving the cause of fatigue is the first step. Then knowing that the steps you take are linked to the outcome you want is key. It’s hard to be motivated if you don’t have confidence in the plan.
Commit to a small step that makes you feel successful as you go toward bigger goals. When you see and feel progress, motivation increases.
Join the Flipping 50 CAFÉ and get the inside scoop on recent cellulite research Commit to the days and times you’re going to do what serves your goals. Then report! Once a week we’ll check in on how you’re doing! First 10 Flipping 50 TV viewers will also get The Bone Health mini course free too! Just check out and then send me your receipt.
May 27 and 28!! Order your protein shakes (all three varieties and 2 flavors!) to stock up on protein for more tone, firm, Flipping 50 this summer!
PROMO Code: memday18
Don’t throw the baby out with the bath water.
The first time a friend of mine said that to me, I did a double take. What?
Since, I’ve realized that in the fitness industry this is so applicable! We tend to protect the exercises we love like they’re our children and throw the rest under the bus as if never, ever, ever should you do that.
Never say never. I’ll admit I come very close with sit ups and crunches, which is a story for another blog another day. But otherwise, there are exercises that the fitness Gods would not deem “functional” that may keep you fit, moving, and functioning if you do them and leave you at risk for injury if you don’t. I would call using them functional and not using them because they don’t fit into some arbitrary category, dysfunctional and injury waiting to happen.
The following is a short list of to-do and to-avoid I’ve accumulated from 34 years of doing, teaching, and of research. Where possible I’ve got back to dig up the study or studies that supports the exercise need.
This is historically a big boy weight room exercise. You know the ones I mean. This machine is usually placed in the center of the weight room full of big guys who least expect you to walk in and hop on it in your Lululemons and attack your calves. It’s something to consider, even if your biggest motivation is to intimidate them for a few minutes.
Why – Weakness in the soleus muscle is directly related to falls in middle-aged women. That is, I expect my 90-year old mom to be a little more at risk for falls. I don’t expect it of myself at 52. But that’s what a study in the Journal of Strength and Conditioning showed. The soleus muscle lies under the larger gastrocnemius (calf) muscle. We work the “gastroc” all the time. When we do heel raises and push up a hill or walk on incline, it’s working.
If you’ve ever done a stretch (and I hope you have!!) for your calves first with a straight leg and then bending the knee (heel down), you’ve felt the soleus.
Turns out this lesser known and lesser work calf muscle is weaker in women, and associated with increased risk of falling when weakness reaches a certain point.
How – So, if you want to venture into the weight room, great. If not, sit on a chair, bend your knees at 90 degrees and add a few “coffee table” books to your lap. Slowly lift your heels up and down. This muscle doesn’t have power like the gastroc so you need to go slow. Work these guys two to three times a week just like you would any other major muscle group.
Why – Safety for knees, and sometimes hips, is a primary concern when lunges are discussed. If you have bone-on-bone with no cartilage, you’re excused. Often it’s not what you do but how you do it, however. Stepping back into a lunge instead of stepping forward is a much safer alternative to the joints at risk and equally stressful for the muscles you want to wake up. In other words, all benefits, less risk.
Stand tall and step back with one leg taking a large enough step so your rear heel is up and weight is on the ball of the foot. Your front knee should have barely moved, leaving it still directly over your heel where you’ll feel the work in that leg in the hip or bump and not solely on the top of thigh (quadraceps) or in the knee. Adjust your weight back (without picking up your feet) in order to better position if you need to give the knees relief.)
Better – Weight one side of your body. If you’re stepping back with your right leg, hold a weight in your left arm at chest height, elbow into your side. Why? You’ll be calling your core to attention and making the exercise slightly more challenging.
Why – Stress to shoulders by moving weights from a long lever makes the disadvantages of this exercise outweigh its advantages. Though women can be weak in the upper body, for postural reasons I’d rather see women first stretch passively tight chest and front of the shoulder (deltoid) muscles and do back exercises.
Better – Once there’s better postural balance adding a chest press exercise that uses both the elbow and shoulder joint is a safer way to work the chest.
If you have plenty of time, and you want to spend more time in the weight room, and you have developed a strong upper body and do at least as many exercises for your back (or more) as you do for chest, this is not a “never do” it’s just low on the priority list. Above all, choose multi-joint, or compound, exercises first.
Why – The risk of shoulder injury is one reason this is a to-avoid exercise, the forward head hang posture (that too easily comes with age anyway!) that’s encouraged is two, and three is that it’s a much less effective way to work the latissimus dorsi which is targeted in this exercise.
Better – Pull the bar or handles down to your collar bone, leaning slightly back to engage your core and open your chest. Keep your hands just slightly wider than shoulder distance apart.
If risk for you is too great you might substitute bent arm pullovers for this one.
Why – Women tend to do these machines for leaner thighs. They’re ineffective. They’re also potentially injurious if you’re adding too much weight or range of motion such that you strain the lower back.
Better – Do lunges. Can’t lunge? Do single leg balance poses. You’ll streamline those leg muscles far better and in a more functional way that will improve your balance without risk to the lower back.
Alternative – Employ kickboxing in your fitness routine. Side kicks, front kicks, and the mere standing on one leg while kicking the other will give you a lower body (and core) to brag about.
Why – The impingement risk to the shoulder and rotator cuff is not worth the benefit.
Better – If you must have overhead strength pull your elbows in directly in front of you, use lighter weights, and raise the arms one at a time.
Best – If you want strong shapely shoulders with the least risk, do lateral raises, reverse flies, and front raises. They can all be done for the shoulders without raising above the shoulders, where generally, risk is greater.
Even more support – add swimming or boxing to your program.
Why – strain to neck, ineffective, disc compression setting you up for injury sooner or later. If you have a thicker spinal column you’re at risk for bulging discs sooner than someone with a thin vertebral column, but it’s a matter of time for anyone doing repetitive movements like dozens or hundreds of crunches and sit ups.
Better – Bracing and stabilization exercises like planks of all kinds and small or no movement exercises for the core prepare you for life and build those abs in better.
Better boost – add cardio to your workouts that features your core: swimming, boxing, intervals (when you go fast it is in part because you are holding that core tight!
Need a Trainer in your living room? One of the best ways to have access to support of a group, and a coach who “gets you,” is to join the Cafe.
For a limited time, you can join on an annual basis, for less than two monthly membership payments. Now through February 1, 2017. Blog reader’s special! I love that you’re here!
How will it help? Weekly live workouts on our Facebook Private Group (that live in the library) created for YOU, by me, with the what-the why-and modifications.
LIVE Q and A twice a month…coaching YOU on what you need
New challenges (focus hard on one change: February is better butt month..not just for looks, but for reducing your risk of injury…and well, yes for looks)
New recipes: from best-selling authors (yes, I have some cool friends), and experts in functional health and medicine who are shaking up the world and improving your options
New webinar: knowledge is indeed power (February is mindset makeover: have you started and stopped? self-sabotaged? still kind of believe that age is a limiter? Be here.)
Expert Interviews every Quarter: get happier, stop emotional eating, understand your gut… (these are exclusively here and never published anywhere else)
40% off protein shakes every month as long as you’re a member (one per month)
Special discounts on other programs as a Cafe member (invitations to beta test)
Start Flipping 50 and keep Flipping 50 with me.