I recently came across an article that discussed the mechanisms through which alcohol affects our motivation to exercise. Although the research was based on dubious studies, the outcomes were nevertheless interesting and applicable to anyone who enjoys a tipple in between workouts.
When I speak to women who are unhappy with their appearance there are a few common themes that emerge from the conversations. One of them is getting toned arms and say goodbye to the "bingo wings", i.e. triceps that need a bit of work. Here is how you do it.
Today I was joined on the (terrible) podcast by my friend and fellow body geek Laura Donnelly to discuss being active and sporty into old age, how we should both listen to and ignore our brain, how we learn about pain, how holding on to that memory is detrimental, how curiosity is important to retain a youthful outlook on life. If you want to find out more about Laura's work you can visit her website at: https://dancingwithease.com/
If you are planning on resuming your health and fitness journey as the lockdown starts to ease, don't overlook the ways in which you can spring clean your life to experience more joy, lightness and wellbeing. Pop into my Facebook Group ( https://www.facebook.com/groups/toooldtotumble/ ) and let me know how you get on.
One of the many misconceptions that people have about Fitness Coaches is that they show up with a clipboard, stand there and count from 1 to 10 as you sweat your arse off. Although there is some of that involved in what I do, it's far from being all that I do. Listen in and if any of that resonates with you, remember that you can find me everywhere on social media as Too Old To Tumble.
The 30 Day Shred program by Jillian Michaels is now over 10 years old but still incredibly popular. I never heard of it until somebody asked me what I thought of it. So I did some research and here is what I like and don't like about the program. I am curious to hear your opinion though, so if you have 5 minutes I would love for you to reach out on social media... you can find me as @toooldtotumble on most platforms: IG, Twitter and FB pages.
Have you heard the term "Quarantine 15"? It's the estimated amount of weight that people will gain during the lockdown. Scary, huh? Well, not to worry... I got you covered. To be fair, the best way to lose excess fat is through your diet BUT exercise plays a big part in this too. I therefore challenge you to complete a simple workout with ascending reps each day for the next 31 days and see how your body changes! You can download the calendar by filling in the form at the bottom of this page: https://toooldtotumble.com/no-quarantine-15-fitness-challenge/ and you can join my Facebook Group here: https://www.facebook.com/groups/toooldtotumble/. Will you join us?
Spring is the time for blossoming, growing and opening up. It's also the time of the year that people start gearing up for Summer. And that includes setting off on a body transformation journey so they can feel and look their best when they go on holiday. If this is you here are 4 big mistakes that people make that stop them in their tracks. Listen to this episode and keep an eye out for any or all of them to rear their ugly head. If you want to book a complimentary call with me to go through your current mindset and see where you can make changes here is the link to my diary: https://bookme.name/toooldtotumble
In my years working in the health and fitness industry, one of the most common things that I see inhibit people in their weight loss or maintenance efforts is alcohol consumption. I share the good, the bad and the ugly in this episode of the podcast. Oh and if you want to grab my cheat sheet on alcohol just enter your details at the bottom of the page here -> https://toooldtotumble.com/alcohol-cheat-sheet/
No one likes the experience of feeling negative emotions. Whether it’s stress, uneasiness, unhappiness, uncertainty or disappointment – it just feels bad. And it’s supposed to. But your fears can be a strong call to action too...
The biggest obstacle I hear from the people I coach is that they “just don’t have the time.” Before the lockdown people were SO busy with work, families, managing a house, and the million other things that came up. And, to be fair, still do…
So it’s no surprise that our lifestyle before CoVid-19 saw us often grabbing convenience food – food that not only doesn’t serve our bodies but that also ends up negatively impacting the rest of the family and their waistlines. This leads to guilt and then a vicious cycle begins.
Here are 6 strategies that I use to turn that around.
What would it look like for you to change just 1% of your daily habits, behaviours or thoughts?
What’s the impact of a tiny 1% change?
If you were flying an aeroplane and you flew off course by just 1%, there is a great chance you’d end up on another continent, let alone anywhere near the place you intended to be.
As we start our initial 3 weeks of lockdown in the UK and we have more time to think and reflect, why not visualize what difference a 1% change to any one of your daily habits would look like? I would love to know your take on this! Reach out to me on social media... I am @toooldtotumble on most channels.
What we are experiencing at this point in time is unprecedented... unlike previous outbreaks of flu and cold viruses the world has descended into chaos as CoVid-19 is spreading like wildfire around the world. What scares people the most is how quickly it spreads and how quickly it turned into a deadly disease for some. Take Italy for example: the first case was detected on Feb 21st and within 4 weeks 3,000 people have died, most of whom were from the same area. I am sure you have also seen the newspaper with 8 pages of eulogies for all those who perished. BUT as scary as this all is, don't forget that amidst tragedy there is also opportunity. Listen to this episode and take note of my tips for staying healthy as we face this crisis together.
Although Too Old To Tumble is more focused on fitness than weight loss, as we approach Spring (hurry up, please!) people inevitably start to take their diet more seriously and suddenly carbs become the public enemy number one. So here is some information that will hopefully clarify the role that carbohydrates play in our nutrition so that you can make informed choices from now on.
The human metabolism is an exquisitely sophisticated machine specialised in maintaining the status quo. It loves stability and the moment you upset it by making sudden and significant changes your metabolism fights back with a vengeance. This is why you should never go on a crash diet. Unless you know what to expect and how to deal with it. Listen to this episode and find out what happened to me when I used a crash diet to counter the effects of a gluten baby. :-)
Cravings are the number one reason that most people fail at their weight loss efforts.
Whatever program you choose to follow will involve restricting calories in one way or another. This is necessary to persuade your body to use its fat reserves as fuel. However, unless you work WITH your metabolism and reduce calories intake in a way that keeps it stable you will cause yourself to get cravings for starches, either sweet (cakes, biscuits) or savoury (chips, crisps, pizza, pasta).
This is what helps you keep them under control.
Sometimes I am asked which recipe books I recommend instead of learning how to navigate one's metabolism. My answer is always "none until you have learned that" BUT there are three books that I know will be invaluable to help you stay healthy and fit especially when you are over 50. And two of them have recipes.
Here are the links: Book 1 - Book 2 - Book 3
As you get older the rules of fitness change because your body changes. If you go at it like a 30 year old you will most likely fail, however if you honour your age and follow my tips you will succeed. Who doesn't like that?
The decision to go on a weight loss journey for aesthetic reasons can be a mask that hides deep emotional turmoil around issues of self image and self worth. A lot of the time people don't know what to expect when they work with a fitness coach. Many think that all we do is dish out the exercises and recipes but in reality there is so much more to it. This is how I do it.
Whenever you embark on a new project there's bound to roadblocks along the way. The worst thing that can happen though is when you wake up and you have lost your mojo. Here are my tips on how you can get your fitness project back on track after a crisis.
You can read the original article here: https://www.linkedin.com/pulse/how-get-back-track-your-fitness-project-after-crisis-cristina-alciati/
You can find the infographic version of this episode here: https://www.pinterest.co.uk/pin/476537204323606260/
Each year the American College for Sports Medicine publishes the results of a survey revealing the top fitness trends for the year ahead.
In this episode of the podcast I go through the first 10 fitness trends and discuss what they mean for you and why you should influence changes.
The original survey is at this link: https://journals.lww.com/acsm-healthfitness/Fulltext/2019/11000/WORLDWIDE_SURVEY_OF_FITNESS_TRENDS_FOR_2020.6.aspx
Although Too Old To Tumble isn't focusing so much on weight loss at this time of the year most people are to make up for the festive sins.
It's all too easy to become discouraged by the apparent lack of results but if you know where to look you can find plenty of evidence that changes are happening. And if they are not, then you know that it's time to go back to the drawing board and tweak your chosen program so it starts working for you.
Here are my top tips for a reality check and hopefully a morale boost.
Hands up who is not at least a little bit tempted to make a new year resolution on New Year's Eve!!
I might be guilty of that one too... but then, as I come to my senses, I do this instead. Listen up and have a go!
If you want help with planning your fitness journey for 2020 check out my Fitness Planner on Lulu.com at this link: http://www.lulu.com/shop/cristina-alciati/smart-fitness-planner/paperback/product-23605843.html
After a feeble attempt at podcasting with the "Healthy & Wealthy after 40" show I decided to knock that on the head and start over after killing SMART Fitness Makeover to make room for Too Old To Tumble, a more authentic version of what I stand for when it comes to health and fitness.
Having turned 50 in May 2019 I shifted my focus from weight loss and body sculpting to regaining may physical prowess after a series of accidents and major injuries over the past four years.
This is what you can expect from me next.
You know how you can do all sorts of crazy workouts and skip meals without consequences when you are young?
Well, all that changes once you head towards your 40s.
Listen to today's episode to get a glimpse of how you want to deal with weight loss as you go through the perimenopause and menopause.
If you want to find out more head on over to my website https://smartfitnessmakeover.com and schedule your complimentary call and let's chat.
So I have been missing from the podcast for a few weeks now as I had to concentrate on a few projects that needed my undivided (almost) attention.
In this episode of the podcast I reveal what they are...
Keep an eye on my social media channels for links to the goodies I mention in the podcast.
For many people, including myself, the day that the clocks go back one hour is a sad day. I do struggle to stay cheerful when the sky is constantly overcast and I definitely do better when there is more daylight.
However, all is not lost: here are my 5 tips to stay sane in the run up to the Winter solstice.
You can find the research paper I mention in the BlogCast here: http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.456.8452&rep=rep1&type=pdf - do check the references for more in depth research on adults.
I like to jokingly refer to my work as that of a metabolic detective because that is essentially what I do when I work with clients on their weight loss and fitness journeys.
In this episode I explain what that looks like by revealing a personal secret...
Introspection: something I do when I am forced to stay still. Reflecting on what's going on in my life tends to bring forward a-ha moments.
Last week, as I was dealing with vertigo, I took stock of a few lessons that I learnt recently. I mention 3 but it's more like 300...
The most important lesson I learned today: don't vlog holding the phone the day after an exciting grappling sessions. It weighs a tonne and makes everyone seasick. Sorry about that.
What have you learned recently?
#success #health #strategy #fitness #mindset #sleep #downtime #reflection #introspection
Have you ever wondered if you had to start something again, with the wisdom of now, how would you go about it?
I recently had some time off but my brain didn't get the memo and as I was thinking about it I realised that for all the successes, mistakes, failures and times when I fell flat on my face and wanted to give it all up I would still do what I did more or less the same with the exception of one thing...