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Monthly Archives: May 2013
14

Drenched 5K Run is Coming: Ready for Some Summer Fun?

Alexandra Williams, MA and Kymberly Williams-Evans, MA

Drenched 5K RunWant a fun activity that is sort of a 5K, but without the actual need to race? You don’t even have to run! Our kind of Boomer fun. Family-friendly. A water fight. And a summer party. A fun run. Or walk. Or mosey.

The Drenched 5K Run is coming this summer, and the folks who organize it were nice enough to provide the two of us with free registration, plus a code for you to save $10 off the registration fee, plus a free registration for one lucky winner!

If you read about our mud run adventure back in February, you know that we love runs where running isn’t actually required. We (and our boomer knees) had such a good time that we decided to do another. Bam (or should we say Sploosh), along came the Drenched Run.Getting wet in Thailand

We can run (no thanks) or walk (yes please) through mist tunnels, fields of sprinklers (that’s got to be more exciting than fields of gold, right?), sniper zones where the spectators get to squirt us, bubbles, fire hoses (what? those things are fierce), and a 75-foot long slip-n-slide. We signed up as individuals, but might switch to a team if we convince our friends and kids to join us. Which would you rather do – a team or individual? What we want to avoid is having our kids come with us, but stick to the spectator zone, where they are free to drench us with their water balloons, water guns, water bottles…you get the point.

Oh, as it’s family-friendly, kids under 5 are free and kids 6-12 get a discount. That’s sweet, as it’s already really low priced! At the finish line, we get to take a hot shower….oh, wait, I meant to say we get to enjoy a huge water balloon fight, music, drinks and dancing. We imagine they won’t be alcoholic drinks, as it’s a family event. We’ll hold out for some limeade.

crowd-fire-hose-1

One really cool little tidbit about the Drenched 5K is that it was inspired by the Water Festival in Thailand. We were actually hiking in Thailand when we were contacted about the Drenched Run. As we used to say when we were kids, “what a co-inky-dink!” That translates as “coincidence” in case it’s not apparent!!!

Research has proven what seems logical to most of us – the more you enjoy exercise, the more often you’ll do it. Here at FunAndFitTopia, we agree. So we’re making it easy for you to enjoy one of the Drenched 5K events, which are taking place in July and August in these cities:

COLUMBUS, OHIO JULY 6, 2013
WASHINGTON DC JULY 13, 2013
KANSAS CITY, MISSOURI JULY 20, 2013
LOS ANGELES, CALIFORNIA JULY 27, 2013
DENVER, COLORADO AUGUST 3, 2013
JACKSONVILLE, FLORIDA AUGUST 11, 2013
ATLANTA, GEORGIA AUGUST 17, 2013
PHILADELPHIA, PENNSYLVANIA AUGUST 17, 2013

You can get $10 off the registration price by using the code THAIDRENCHED. Register here.

drenching-the-slideOne lucky person will win a free registration. Just follow the instructions below to be entered. You can choose any of the locations. We’ll pick a winner on July 12. We have signed up for the Los Angeles event, so we hope lots of you will join us. We promise not to squirt you (fingers crossed).

a Rafflecopter giveaway

Photos courtesy of RunDrenched.com

Do you or your colleagues need professional, motivating speakers to edu-tain audiences at your next event? Call us at (805) 403-4338 or email info@funandfit.org.

Slip-N-Slide over to our YouTube channel to see short videos that will improve your fitness with maximal impact yet minimal joint issues! Have you subscribed yet to our blog? Please also follow us on google+Alexandra and +Kymberly, on Twitter: AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit. Or click now on the icons above.

22

Which Running Surfaces Are Best?

Kymberly Williams-Evans, MA and Alexandra Williams, MA

The best running surfaces to protect boomer joints, including knees, ankles, hips and spine.

Run on Asphalt. No sidewalksRunners and joggers seem so devoted to running that they head out anytime, anywhere, and on any surface. When we are out walking, we enjoy seeing runners with enviable good joints zipping along. And we worry about their injury potential given some of the surfaces they run on.

If you are a runner or powerwalker who wants to stay as injury free as possible, (especially into midlife) consider what’s under your shoes. The surface you run on can either help protect or hurt your joints. Your foot is hitting that surface thousands of times, and the repeated impact can go straight to those joints.

Follow the Trail of Three “S’s”

Kymberly: When doing a workout with impact, you generally want a surface that offers three qualities: Springback, Shock absorption, and Stability. Isn’t that convenient that they all start with S? On the extreme end of springback is a trampoline. The ultimate shock absorber is sand. The stablest surface is a hard, even one, such as concrete. The ideal running surface combines all three factors without being too soft or too hard. Sounds like Goldilocks and the Three Bears.

Alexandra: The research is all over the place on the “best” surface, mainly because of the variables, such as your foot placement, shoe type, foot-to-hip angle, previous injuries and so on, but a running tip from the University of California at San Francisco probably sums it up best – “It’s a good idea to train on the environment you’re going to run on and usually that’s asphalt, which makes up most city streets.”

Kymberly: Your underfoot surface is the first line of defense against the shock waves that travel up your body from toe to head with every footfall. Whatever the surface does not absorb, is next taken in by your shoe, then your foot, then your ankle, then lower leg muscles, then knee joint, and so on, traveling up your spine and body.

Consider Foot Strike and Joint Impact

Alexandra: As my dislike for running is well-documented, I can reveal that to me asphalt means, “My Ass is at Fault for you getting distracted.” Boom Shacka Lacka. I used to run when I played soccer, but the gopher holes in the grass trashed my knee. So I definitely do NOT like running on grass, even though research indicates it to be a forgiving surface. Some really recent research found that runners unconsciously adapt their footfall patterns to the type of surface they’re running on, which is quite interesting. For me, I don’t care as much about where my foot strikes the ground, but how much my reconstructed knee feels the impact. Which means I prefer indoor tracks to almost anything outdoors, especially concrete. If I had a track locally like the Regupol that Usain Bolt ran on for his Berlin Golds, I might even try running a bit. Say, maybe they could make soccer fields out of it so I could play my beloved sport again. It’s recycled and so is my knee!

Dear Santa, please bring all these men good knees (and some sense)

Dear Santa, please bring all these men good knees (and some sense)

Kymberly: Dear Sis: Shouldn’t that be “BoomER Shacka Lacka?” Sha boomer bam! For the rest of you, picture concrete. Stable, yes. But no springback; no cushioning. Run-thunk-run-thunk-run-ouch! And where oh where is there a lot of concrete out there? Sidewalks! And what’s right next to a lot of sidewalks? Porous, springy, impact absorbing asphalt or pavement. And grass. (Lawn ranks up there with both runners and researchers as a good, protective surface.) Yet, I repeatedly see runners pounding it out on the sidewalk. Unless traffic or some other safety issue prevents it, why not run on more joint-friendly asphalt?

barefoot running on wet sand

If I run on wet sand will I get calves like these…with the guy attached?

Other run- and walk-friendly surfaces include most modern indoor and outdoor tracks. Heck, dirt and trails or hard, flat sand are better than concrete when it comes to dealing with impact. Gopher holes are another matter altogether though!

Dirt trail for runners, joggers, walkersSo when you next lace up your running, trail, powerwalking, go get ‘em workout shoes,  pick surfaces that offer three “S’s”: Springback, Shock Absorption and Stability. Did I say “three”? I meant four. Add in “Sweat.” And take out Sidewalks.

Do you or your colleagues need professional, motivating speakers to edu-tain audiences at your next event? Call us at (805) 404-4338 or email info@funandfit.org.

Run safely over to our YouTube channel to see short videos that will improve your fitness with maximal impact yet minimal joint issues! Have you subscribed yet to our blog? Please also follow us on google +Alexandra and +Kymberly, on Twitter: AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit. Or click now on the icons above.

Photo credits: Barefoot runner –  sundero; Santa runners – historygradguy (jobhunting)

 

22

Women Over 50: Some Days Just Suck – Angst, Exercise & Optimism

Alexandra Williams, MA
I am SO becoming!

I am SO becoming!

Some days, being a woman over 50 sucks. I would describe myself as happy and optimistic. I have a good life. I work at things I enjoy. My kids are easy to love and live with. Yet lately I wake up tired and feeling beaten down, and don’t know why.

It’s like I’m stuck in a Cheech and Chong skit The first day on my vacation, I woke up. Then, I went downtown to look for job. Then I hung out in front of the drugstore. The second day on my summer vacation, I woke up, then I went downtown to look for a job. Then I hung out in front of the drugstore. The third day… (If you don’t get that 1972 reference, you are not a boomer). I’m not depressed or sad or weepy or pessimistic or grumpy or or or… But I’m off. Instead of feeling like I am a participant in my world, I feel like the world is happening around me.

I was thinking it might be hormones or menopause, yet nothing seems to be different. In any case, I decided last night that I’d had enough of waiting. Waiting for my usual energy or cheeriness or joie de vivre to return. Instead of waking up sort of rumbly and angsty, I decided to shake things up a bit. The relationship between exercise and moodis well-established, so I gave myself the same advice I’d give to a client – get moving!

Let a little light shine on my hike

Let a little light shine on my hike

And so I did. I got up at 0600 and got a ride to the bottom of the mountain pass near my home, then hiked up to the top. As part of a sponsored Under Armour challenge I had declared a goal of hiking up this pass, so I figured getting up super early (for me) would be an added achievement. Besides, it’s easy to spot the mood-elevating endolphins swimming around the harbor that early in the morning!!!

Endolphins

Endolphins

hahahah it’s a joke – these neurotransmitters are really called endorphins, and they are like happy pills, except they are created by your own body and no pills are involved. According to Dr. William Sears, we are our own pharmacology site.

What I learned as I walked up the hill this morning:
* the nasty black flies aren’t out in massive numbers early in the morning
* lots of cars come down the winding road at that time
* the views are amazing, especially as the sun comes over the hills
* the people driving those cars like to wave hello
* it’s as steep as I believed it to be
* it was easier than I expected
* being outside on a gorgeous day, with amazing views, good music in my ears and my body movin’ and groovin’ works perfectly as a mood-enhancer.

I'm almost there. I hope someone made breakfast.

I’m almost there. I hope someone made breakfast.

No wonder I don’t need any medications (my doc is always amazed, due to “my age,” which is actually kind of scary in its implications) – I have hiking in my veins, so there’s no room for artificial stimulants in them! In any case, I cheered right up and have been productive all morning. The only thing is…I’ve completed my What’s Beautiful goal. So I guess I’ll change it and go up, then back down the mountain. If that comes too easily, I’ll do it without stopping for pictures every few minutes! Pssst, that What’s Beautiful link is to my profile in case you want to follow my progress.

Now turn around and do it again

Now turn around and do it again

I have a question for all of you, especially the boomer women – do you ever get into a mood rut, where you just can’t find your mojo, or passion, or gumption, or meaning, or even your special purpose (alert: 1979 Steve Martin reference)? What did you do to get out of it? I want to copy your ideas in case I get sick of that hike.

By the way, when I’m not being a grumpus, I like to have fun. If you want to know how I define “fun,” you’ll have to read the interview at Bite Size Wellness.

We are professional writers, speakers and editors. Do you need our services? Please contact us at info@funandfit.org.

Subscribe to our YouTube channel to see short videos that will improve your fitness. Have you subscribed yet to our blog? Please also follow us on google++Alexandra and +Kymberly, on Twitter: AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit. Or click now on the icons above.

Photo credit: Dolphins  ryn413.

8

Exercise, Food, Weight Loss & Menopause (and Water for People): Notes From the IDEA Personal Trainer Institute:

Alexandra Williams, MA and Kymberly Williams-Evans, MA

What are some of the important upcoming fitness trends? What does the latest research indicate is the “best” way to get and stay healthy? Can someone really give you a cold or are you taking the cold from them? And what do menopause and HIIT have in common?

Kymberly at IDEA PTI West 2013At the recent IDEA Personal Trainer Institute, which Kymberly and I attended (and spoke at), we covered a variety of topics relevant to you and your fitness goals. At past fitness conventions we’ve listened to speakers who are so cutting-edge that they are called quacks…until their information turns out to be accurate and helpful.

So put on your “duck” shoes and let’s waddle through some of the information and posts we gathered from a number of presenters and colleagues. Read the linked posts so that you can be fully ahead of the rest of the gaggle (is that what they call a group of ducks?).

 

From “Boosting Your Immunity” with Teri Mosey, PhD
* For every thought you have, you release a chemical that goes to the rest of your body. What do you think happens to your body with repeated thought?
* Ninety percent of your thoughts today are the same as yesterday’s.
* We have a second brain, called the “enteric” brain.
* We have more brain cells in our stomachs than in our neo-cortex.
* Every 7-10 years we are physically a new person.
* You are the age you think your body is (I’m 39. I’m 39. I’m 39. I think I can. I think I can.)
* Most of us are too acidic and need more alkaline. Cancer cells grow in acidic space.
* Habitual coffee drinkers are more prone to osteoporosis and have become too acidic.
* You know what the Standard American Diet is – S.A.D.!
* 3-minute or poached eggs are anti-inflammatory; once the yoke is hard, it’s pro-inflammatory.
* Our emotions are not from the brain, but produced at the cellular level.

Kymberly wrote a post about falling – fears and injuries – from a full-day session she attended, which has some very helpful information.
* Thirty-three percent of older adults fall every year.
* Women break arm bones; men break their heads.
* People use the A.S.H. strategies to maintain balance (you have to click the link to know what ASH stands for)
* You need more core work.

Getting brekkie with fitness colleague Pamela Hernandez at IDEA PTI West

Getting brekkie with fitness colleague Pamela Hernandez at IDEA PTI West

Our FitFluential colleague Pamela Hernandez wrote an excellent post entitled Fit Tips from IDEA Personal Trainer Institute West about two philosophies she sees in the fitness industry – one is to stick to traditional, government-recommended standards, while the other emphasizes just getting people to move a little more. As a person who embraces technology, Hernandez welcomes its further blending with fitness. Oh, and she liked our session on social media. Twitter Shout Outs to her for that!

In the post Breaking the Barriers to Exercise, Jacquie Scarlett expounds on the need to make exercise more approachable to the average person. In one section she states, “The fitness industry is not designed to meet the needs of the sedentary population because the fitness industry’s idea of exercise is too high.”
Jacquie’s post really makes us wonder what it would take to get you to like exercise if you currently don’t.
* Is rolling a ball across the floor considered exercise?
* Do you think exercise is different than daily movement?

menopauseHayley Hollander gave a workshop on programming for peri- and post-menopausal women.
* When our hormones are out of balance, we end up with excess cortisol.
* Excess cortisol causes us to eat more (among other not fun things).
* We need to do exercise that doesn’t exacerbate the amount of cortisol in our system.
* Meaning…High Intensity Interval Training
* High Intensity does not mean High Impact, so jumping until your uterus falls out is not necessary!

On an unrelated note, while you’re not jumping (unless it’s for joy), exercise your right to help me with a water awareness campaign I’m participating in please. BLANCO America is supporting a “Water for People” campaign via Pinterest. I believe water inequality is one of the most reprehensible and avoidable human conditions in the world today. Everyone deserves access to potable, pure water. Feel free to Like my pins while you’re there. That’s the spirit!
Oh, if you view this video before May 30, BLANCO will contribute a dollar for every view to “Water for People.”
[youtube]http://www.youtube.com/watch?v=g0ogoIOCeos&feature=player_embedded[/youtube] Subscribe to our YouTube channel to see short videos that will improve your fitness. Have you subscribed yet to our blog? Please also follow us on google++Alexandra and +Kymberly, on Twitter: AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit. Or click now on the icons above.

Have a Clicky, Fit day!

22

Are You Beautiful? Health at Any Age

Alexandra Williams, MA

How do you define beauty? Does it have age parameters? Size parameters? Is one skin shade preferable to another? Is your mental image tied up with the word “skinny?” More importantly, is your self-image affected (probably negatively) by your wish to be beautiful, even though that term is so nebulous that it can differ from person to person, and culture to culture?

What's Beautiful? Me!Kymberly and I were invited to be part of the sponsored “What’s Beautiful” campaign by Under Armour and FitFluential (in this case, this means we are being sent free Under Armour apparel to wear for the challenge). I cannot speak to Kymberly’s goals or reasons for accepting the invitation (her internet is down, so her post is a-coming), but I took them up on it because I want my midlife Boomer voice to be heard when it comes to determining what beauty is.
Essentially, Under Armour has an 8-week campaign for women who want to create a goal or challenge, and we document our progress. A few of the women can win prizes, and I like winning, but my actual motivation is to show as many women as possible that beauty is not confined to the first half of the lifespan. In truth, I am acutely aware that the previous winners are all young, which either means only young women can win…or no older women are doing the challenge. So, Boom, Alexandra Quixote here to tilt at the windmill!

My video should enlighten you beyond belief, so please watch it!

If you didn’t watch this very short video (why didn’t you?), then you don’t know that I believe beautiful to be health-related. As I put in a tweet today, if you are healthy, confident, happy, have energy, friends, and are kind, you are truly beautiful. Nothing at all related to age.

That being said, I want to ask your help. For the What’s Beautiful campaign we had to choose a goal. I chose to hike up the steep, winding road that goes from the city below, up near the top of the mountain where I live. You can simply follow my progress by hitting the Follow button on my What’s Beautiful profile (you might have to sign in via Facebook), or if you want to climb your own personal hill (sure, it can be metaphorical), then please join my team “Up Yours: Hill, That Is” so we can encourage each other and share our progress. I plan to hike approximately 7 miles, going from bottom to top, then back down (where my car will be waiting for me). If you want to join my “Up Yours: Hill, That Is” team, you can choose whether you want to hike up an actual hill or overcome an obstacle that’s between you and better health. I especially welcome Boomer women (and their daughters).

IMG_3352

The more color, the more fun. Proven by research…that I made up

Late last year I did a different What’s Beautiful challenge (unofficially; I didn’t compete) entitled Challenge Yourself to a Healthier You, and I hope you read it. I won’t tell you what challenge I picked for myself, but I will say that I did accomplish it and realized that I am Awesome and Amazing in the process!

The official description of this year’s What’s Beautiful campaign: a community and a competition to redefine the female athlete. Under Armour invites YOU to aim high and declare a goal in their What’s Beautiful competition. Complete challenges and share your journey; join teams if you like for additional challenges, support and motivation.

Please click the link above to follow my What’s Beautiful profile, as well as the one to join my Up Yours team. With your help and encouragement, I will get to the top! More importantly, all the exercise will keep me healthy and beautiful for the next 50 years. If you don’t agree, piss off! Wait, maybe I should have said “Up Yours!”

After the hike back down the Pass

 

Before the hike up the Pass

Before the hike up the Pass

What is your definition of beauty?

 

 

 

 

 

 

 

Tote that bale, lift that load, and climb that hill to subscribe to our YouTube channel to see short videos that will improve your fitness. Have you subscribed yet to our blog? Please also follow us on google++Alexandra and +Kymberly, on Twitter: AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit. Or click now on the icons above.

12

Obliques Side-to-Side Abs Exercise with the Stability Ball: Right and Wrong Way to “Trim the Waist”

Kymberly Williams-Evans, MA and Alexandra Williams, MA

trim that waist. Many exercisers want to know how to “trim the waist.” As fitness pros, we mentally translate that request into technical terms, which means we start thinking of exercises that target the obliques. One great way to do this is with the side-to-side oblique move using the stability ball.

Exercises that trim the waist target the obliques. Click To Tweet

The obliques come in two flavors: external and internal. We have a nifty graphic and a video demo of oblique crunches (no ball needed, and do NOT read that in a pervy way) in our previous post “Wrong and Right Way to do Oblique Ab Crunches.”

The external obliques run diagonally, forming a V in front. Imagine you’re putting your hands into a vest or front coat pocket. The internal obliques run at right angles to your external obliques and form an inverted V. Put your hands on your hips with your thumbs in front and fingers behind, pointing down as if putting your hands into back pockets.

Grab your mat or towel (or marginally clean area of your rug) and stability ball, and follow along with us in this video that demonstrates the right and wrong way to trim the waste from your waist!

[youtube]http://youtu.be/dpB3vA57zaw[/youtube]

What is your favorite exercise for the obliques? Trainers & instructors, feel free to add a link to your posts on this topic.

Side-to-Sidle on over to subscribe to our YouTube channel to see short videos that will improve your fitness. Have you subscribed yet to our blog? Please also follow us on google++Alexandra and +Kymberly, on Twitter: AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit. Or click now on the icons above.

Photo credit:  Hey Paul Studios (blue & red corset)