Archive

Monthly Archives: November 2013
24

Holiday Baking Means Family Memories (and a Spode Giveaway)

Alexandra Williams, MA
My sister Stephanie

My sister Stephanie

My older sister Stephanie loved to bake. That’s written in the past tense, not because she quit baking, but because she died seven years ago. During my 20s and then in my 30s when my boys were small, she’d host Christmas dinner at her house.

She was proud of several things during the holidays – her baking skills, her auntie skills (she was very loving to my boys), and her extensive collection of Spode Christmas china. She was easy to shop for – whatever was new that year in the collection!!

One thing she baked that I requested regularly was her sun-dried tomato rolls with garlic treatment. That’s what she called them, but I don’t know if that was the official recipe title or her own description.

All the ingredients for something delicious.

All the ingredients for something delicious.

Of five kids, Stephanie and I are the only two who became fond of baking. We actually enjoyed talking about ingredients and recipes, which always amused our other siblings. Since she died, I haven’t had her rolls because making them myself wouldn’t be the same as having the ones she made particularly for me. Besides, mine wouldn’t turn out as well. Happy memories always taste best!

Sun-Dried Tomato Rolls with Garlic Recipe

I want to share a recipe I found online that looks to be very close to my memory of the rolls. For all I know, it’s the exact same recipe. It’s from Epicurious, and the baker is erobertson11746.

Ingredients

1 envelope dry yeast
1/4 cup sugar
1/2 cup warm water
1/2 cup tomato juice room temperature
6 tablespoons olive oil or oil from sun dried tomatoes
2 eggs
1 teaspoon salt
4 cups unbleached all purpose flour
1/4 cup thinly sliced fresh basil
3 tablespoons chopped oil packed sun dried tomatoes
Garlic oil:
1/4 cup olive oil
2 cloves garlic pressed

Preparation

Sprinkle yeast and 1/4 teaspoon sugar over warm water in small bowl. Stir to disslove. Let yeast mixture stand until foamy about 10 minutes.
Combine remaining sugar tomato juice oil eggs and slat in a large bowl. Add 1 cup flour and whisk vigorously for 2 minutes. Add yeast mixture, basil and tomatoes. Mix in enough flour 1/2 cup at a time to form soft dough. Knead dough on lightly floured surface until smooth and elastic, adding more flour if necessary about 5 minutes. (dough will be slightly sticky)
Put dough in bowl and cover with plastic wrap Let dough rise in warm area until doubled about 1 hour.
For garlic oil:
Lightly grease muffin cups. Gently punch dough down. Knead on lightly floured surface until smooth. Divide into 12 equal pieces. Shape each piece into balls pulling edges under to create smooth top. Place rolls rounded side up in prepared cups. Using floured scissors snip 1/2 inch deep X into top of each roll. Cover with plastic wrap and let rise in warm draft free area until doubled in size about 20 minutes
Preheat oven to 375 degrees. Gently brush rolls with garlic oil. bake until golden brown about 20 minutes. Remove rolls from oven and brush again with garlic oil. Transfer rolls to rack and cool slightly before serving.

Makes 12 rolls

Spode Nesting Christmas Cake Tins by Portmeirion Group Giveaway

You Can Win One of These!

You Can Win One of These!

Also, in the spirit of passing along the happiness that comes with family traditions, we are sharing 3 sets of the Spode (by Portmeirion Group) Nesting Cake tins. You can give them away full of holiday treats or keep them for yourself – up to you! I’ve been known to put potpourri in them, which is about as craft-creative as I get!

Since my sister Stephanie was the only person I knew who collected Christmas Spode, I like being able to share these; it feels like I’m sending little memories of her. And the winners can start their own memories of holiday happiness and family!

We’ll randomly choose three winners, who will each get a set of the 3 Spode nesting tins. Winner must have a United States mailing address. We will notify the winners via email or social media. If any winner doesn’t claim the prize within 48 hours, we will randomly draw a new winner. The giveaway ends at midnight December 09 so enter  below. Good luck!!

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Photo credits: MorgueFile.com, the author, Portmeirion Group.

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14

7 Tips to Avoid Holiday Weight Gain

Alexandra Williams, MA and Kymberly Williams-Evans, MA

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

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

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

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

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

Easy Tips to Avoid Weight Gain

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

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

3. Sort foods into 3 categories:

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

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

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

Stop Eating Before you get that Greasy, Queasy Feeling

Stop Eating Before you get that Greasy, Queasy Feeling

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

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

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

Get outside for a Walk

Get outside for a Walk

What tips would you add to this list? 

 

 

 

 

 

Photo Credits: morgueFile

Don’t be a Turkey: Hire us to speak at your next meeting or conference. Call (805) 403-4338 or email info@funandfit.org.

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22

Can Walking Really Get You to Your (Fit) Destination?

Walking w/ Depend and Liberty in grove, KymbelryI Would Walk 500 Miles

But would you walk 10,000 steps?

I Would Walk 500 Miles

The Proclaimers Sing the Benefits of Walking

By now you probably have heard the advice to walk at least 10,000 steps per day. I am on that mission now and, boy, it’s hard to get in all those steps day in and day out. Some days I am convinced the battery in my pedometer gave up the ghost. And that is after teaching a group fitness class and climbing the stairs home several times.

Why do you walk? Your goal — fat burning? weight loss? weight maintenance? disease prevention? — will determine your pace, time, and frequency. Guidance and answers lie below, so keep reading (maybe as you walk in place).

What Will Walking Do For You?

I take my dogs on their walk and still wonder — what will all this walking do for me? Is it sufficient to help me lose some of the menopause weight I put on? Or to keep my health at its excellent level? Do I need to walk faster, up and down hills to burn maximum calories? (For more on the relevance of high intensity interval exercise for people over 40, read this well-done post by our friend and colleague, Tamara Grand). Is a non-sweaty, beautiful, flat, beach mosey just as good? Will walking meet other fitness or emotional goals as well?

Are you walking for health and longevity? Then 10,000 steps per day at any pace is the best… Click To Tweet

Kymberly's pedometerSo I kicked into my fitness professional mode and did some digging through publications and research. Walking is still the number one most accessible, successful, popular way to exercise and stay active. Whether you choose to walk indoors on cardio equipment or at a mall, or outdoors on trails or through your neighborhood, the first and most critical key is to log steps. One foot in front of the other. 9,998, 9,999, 10,000!

Walk for Health

Hiking in Boulder, CO

Hiking in Boulder at Moderate Intensity, High Altitude, Strong Attitude!

Next step, (ha ha) is to prioritize your goals. That will determine the intensity your walk will take. Are you walking for health and longevity? To improve your mood and mental hardiness? Then getting in those 10,000 steps per day is the best advice. No need to worry about intensity, duration, style. In fact, any more walking than you are doing now will improve your health. Trading tv commercial time on the LazyBoy for marching in place until your show comes back on is a body and brain booster.

Walk to Keep Weight Off

What if weight maintenance is your goal? For once, research offers more info for women than men when it comes to specific suggestions on how much to walk for weight control. Turns out your age and gender affect the answer. (Just last week I told my group fitness class that the 10k minimum applied to all ages as far as I knew. Turns out I needed to know more. And now you know too!)

For women, recommended steps per day to stave off weight gain is broken down by age:

  • 18-40 12 000 steps per day (that’s what young pups get!)
  • 40-50 11,000
  • 50-60 10,000
  • 60+- 8,000
We need to move MORE as we age, not less. Click To Tweet

For men, it’s a little more generalized:

  • 18-50 12,000
  • 50+ 11,000

My professional opinion is that we need to move just as much, if not more as we age. (See our post Be Inspired to Age Actively). For our readers 60 years and up, why stop at 8,000 steps? Keep trying for 10k. You’ll get to more fun places!

Walk to Lose Weight

What if your goal is weight loss? Now we need to talk about intensity and getting the most out of your perambulations!

Walking at Rancho la Puerta

I averaged 14,000 steps per day at Rancho la Puerta Fitness Spa

First a Fun Fit Fact: (courtesy of Len Kravitz. PhD et al in “Walking Extravaganza,” IDEA Fitness Journal Oct 2013 pgs 40-47) Did you know your body has a natural or default walking speed that seems to be set to use fat as the optimal fuel source? Apparently our bodies naturally select a 2.8 mph walking pace as the most economical one. “Economical” in this case means expending the LEAST energy to sustain the activity. Not the pace for losing weight and burning max cals, but a great pace to using fat as fuel (vs carbos) and to stay motivated to keep moving moderately.

Moderate vs Brisk Intensity

What does “moderate” intensity mean though? If you walk about 100 steps per minute then you are cruising along at a moderate pace. Another way to calculate moderate intensity is to complete 3000 steps in 30 minutes. Interestingly enough — especially for those of you who prefer the elliptical machine, a pace as low as 1.7 mph with inclines of 6-9% still stimulates weight management (not LOSS, mind you).

Alexandra Walking stairs

“Do these stairs make me look sweaty?” Alexandra

However, we are talking about kicking it up yet another notch to use walking as a weight loss means. We’re now into the “brisk” walk category. That 2.8 mph has to shift into calorie overdrive to 3.5 mph. Zoom zoom! Yes, walk faster! Go uphills. Hit the incline button. Breathe and sweat with no breaks for instagramming selfies. (That was for my sister, the ultimate selfie picture taker who is famously quoted as saying she does not want to actually sweat when walking.)

If you are tempted to add ankle or hand weights in order to increase intensity — uh unh, no, stop right there. Listen to the experts AND check out this post about why walking with weights is a bad idea:

NOT Recommended for Walkers

  • Carrying hand weights;
  • Wearing ankle weights.

Either may result in injury or repetitive stress syndrome. Nor do those added weights increase energy expenditure. Walkers tend to slow down just enough to account for the weights at the end of those limbs. Yes, risk goes up, benefits do not.

Recommended for Walkers

  • If you must strap on added weight, wear a weighted vest to increase energy expenditure. The external weight is distributed more evenly and is close to your core so not putting mechanical stress on your joints;
  • Accumulate 30-60 minutes a day of moderate intensity exercise at least 5 days per week OR:
  • Get in 20-60 minutes per day of vigorous intensity activity at least 3 days per week. These guidelines come from the American College of Sports Medicine (ACSM).

Another Fun Fit Fact

A pedometer study of an Old Order Amish community showed that the men averaged 18,000 steps per day and have an obesity rate of ZERO!! percent. Yes, 0%; The Amish women in this group averaged 14,000 steps per day with an obesity rate of just 4%.

Walk on beach, KymberlyFind More Fun Fit Facts, Walking Scoop, and Solutions for Wanna Be Walkers by clicking on any of these posts:

Walk Your Way to Weight Loss, Health, and Fitness

How to Walk a Half Marathon After Knee Surgery

Hike with the Leeches and Wildlife in Thailand (or not, as our story reveals

ACTION: Walk This Way and We’ll Talk Your Way twice a week when you Subscribe to our blog. Join us to age actively.

Sign up to start "youthifying" today.

Kymberly Williams-Evans, MA

17

Take a City Walking Tour: Exercise & History Together!

Alexandra Williams, MA
What movie with Harrison Ford was filmed here?

What movie with Harrison Ford was filmed here?

Many people ask us, “I am not ready to join a gym, yet I know I need to exercise. What can I do?” While there are many answers, one that I find really fun is to take a walking tour. You stop so often, and are focused on the history and design of the local sights, so it’s easy to get in a nice long walk without even realizing it…or sweating!

Downtown Walking Tour

A few weeks ago I was part of an invited group of bloggers who got to participate in a walking tour of downtown Los Angeles, courtesy of the Los Angeles Conservancy. First off, I learned that the Conservancy came into being in order to save the downtown L.A. Central Library from being torn down after an earthquake, then arson, put it on the list for demolition. Can you even imagine the library NOT being there?

Until the 1950s, L.A.’s skyscrapers were limited to 150’ in height in order to let in as much of the Southern California sun as possible. The rule was then changed to a rule called 13:1, which meant you could build a 13-story skyscraper under certain space conditions. So the Conservancy worked a deal where they sold the air space above them to U.S. Bank (aka Library Tower), which wanted to build up higher than 13 stories. Go take the tour, look at the very tall buildings next to the library, and do the math!

History in Pictures

In the past, I walked around downtown L.A simply to get from point A to point B. Little did I know how much beauty and history was lurking all around me! These pictures give a hint:

Time for a walk around downtown L.A.

Time for a walk around downtown L.A.

Entrance to the Pacific Mutual Building - Designed to Impress

Entrance to the Pacific Mutual Building – Designed to Impress

Detail from the Pacific Mutual Building Entrance

Detail from the Pacific Mutual Building Entrance

Built in 1945, one of the last vestiges of Book Row.

Built in 1954, one of the last vestiges of Book Row.

Pool at the L.A. Central Library

Pool at the L.A. Central Library

Words of Wisdom

Words of Wisdom

Islamic-influenced ceiling in the L.A. Central Library.

Islamic-influenced ceiling in the L.A. Central Library.

Entrance to the Edison Building, aka Torrey Pines Bank

Entrance to the Edison Building, aka Torrey Pines Bank

The elevator lobby in the Edison Building

The elevator lobby in the Edison Building

Art isn't Always Small

Art isn’t Always Small

Angel's Flight - Closed for Repairs

Angel’s Flight – Closed for Repairs

Central Market L.A. - We tasted our way through it!

Central Market L.A. – We tasted our way through it!

Entrance to Grand Central Market in downtown L.A.

Entrance to Grand Central Market in downtown L.A.

Sadly, Harrison Ford isn't listed on this Bradbury Building Directory.

Sadly, Harrison Ford isn’t listed on this Bradbury Building Directory

Look up: The Bradbury Building

Look up: The Bradbury Building

Our Excellent Guide from the L.A. Conservancy

Our Excellent Guide from the L.A. Conservancy

Even though I grew up in L.A. County and went to many museums and events as a kid (my mom was big on getting us all cultured up!!!), I hadn’t really explored downtown before (nor been interested to do so). Strange, considering how many city walking tours I’ve been on around the world. No matter; I’m hooked now, and have already made plans to return. As a matter of fact, the tickets to see “The Nightmare Before Christmas” at the stunning Orpheum Theatre arrived yesterday!

By the time the tour was over, I guessed that we had walked just a few blocks. According to my Charity Miles app, we had actually done 2 miles! All without breaking a sweat. I wholeheartedly recommend a city walking tour as a way to exercise. You’ll enjoy the process and be happy with the benefits. Kind of like having kids! Hahahahahh. And if you are near Los Angeles, try one of the Conservancy tours. Our volunteer guide, David Fitzgerald, was enthusiastic, knowledgeable, friendly and emanated love for Los Angeles and her history.

Join us and Omax3 for a Twitter chat about Omega-3s this Thursday, Nov. 21 at 6pm PST/ 9pm EST. Hashtag #Omax3Omega. You bring the questions; Omax3 will bring the prizes – Boxes of Omega-3 capsules and GNC cards. 

Want to work with a prize team? 

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

B) Subscribe to our YouTube channel and blog.

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

9

Be Inspired to Age Actively: Deborah Szekely at 91

Kymberly Williams-Evans, MA

Deboarah Szekely at 91

Deborah Szekely, Founder of Rancho la Puerta and Golden Door Spas

“Not only must we not move less as we age. In fact, we must move more!” So warns Deborah Szekely, the 91 year old founder of the Golden Door and Rancho la Puerta fitness resorts.

Kymberly speaking at Rancho la Puerta

Speak and BeSpoken!

As a guest presenter at the Ranch the other week, I had the chance to hear Deborah speak about her life, wellness passions, and big visions for our country’s health. She had me with her opening statement. If ever there was a living testament to the benefits of living an active, healthy, socially conscious life, Deborah is the “It” woman! I want to be as mentally and physically sharp as she when I hit 70, much less 91! I wouldn’t mind being as rich and influential either, come to think of it. (If you haven’t heard of her or Rancho la Puerta, click on the link of her name above. You’ll be amazed at what she’s created).

How do you picture yourself at 91? What are you willing to do today, tomorrow, and the rest of your life to be all you can be as you whuff out more birthday candles each year? Let’’s face it — body parts start to hurt. Joints start talking and won’t shut up. Yakkity yak, want my young joints back. What wisdom, experience, and clever tricks can we call upon to stay active while acknowledging physical realities? (You all can turn to our YouTube videos for answers to this question).

Rancho la Puerta Hike Spot

I Plan to Move Up Not Drop Down!

A story Deborah shared highlighted her point about needing to find ways to move more as life advances us. She had just downsized from her three-story house of 59 years to a much smaller, one-story home. Makes sense that she no longer wanted to roam about in a big space with lots of stairs and upkeep. (As a baby boomer who just moved into a brand new home after spending almost 9 years in a little cabin during a long construction process, I am not thinking of downsizing … yet. But I can well imagine going to a one-story home again in 20-25 years).

You’d think that at 91, Deborah would be ready to ease up a bit in her new digs. Instead, this tiny, little bitty package of energy strapped on a pedometer at her former palace to get a feel for how many daily steps she took getting up, down, ‘round about. Then she did the same at her new place. “Now to figure out how to make up the difference,” she concluded. BAM! Not where I thought she was going with her story. But is that inspirational, or what??!!

Yes, she saw a built-in slowdown coming and actively searched for ways to keep moving forward, not back. One of her solutions was to go from two to six Pilates classes per week. Another was to add more walks into her day — through the neighborhood, to the grocery store, to the nearby park. As she put it, “I have a lot I still want to accomplish yet strongly feel the urgency of time.”

Sign goihng back to the Ranch

It’s a Sign! I Need to Go Back to the Ranch!

What do you still want to accomplish in your life? How much energy will you need for that? How will you make up for any “downsizing” that occurs, literally or metaphorically? As for me, I plan to haul my hiney to the Ranch next year. I want to hear Deborah speak again when she hits 92 and tells us how her plan to organize a Wellness March on Washington is coming along.

For now, please enjoy some of my pics from Rancho la Puerta — one of my key happy, active places for life!

Help others to age actively. Do MORE  when you:

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

B) Subscribe to our YouTube channel and blog.

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

Mountain at the RanchHiking at dawn at Rancho la Puerta

 

Path to Dining Hall at Rancho la PuertaStars at Rancho la Puerta

 

15

Aquasana Water Filter System Review & Giveaway

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Disclosure: We were each given a filter from Aquasana. All opinions in the following story and review are our own. Or each other’s. Or a function of twin telepathy.

Alexandra: Water is water is water is water. Or is it? We live at the top of a mountain, and our water comes from a well. That is not as exotic as it sounds. Luckily, Aquasana took pity on us and sent us each a water filter to test out.

Alexandra Tests the Under-Counter Water Filter

Look Ma, The Filter Works!

Look Ma, The Filter Works!

I chose the Aquasana 3-Stage Under Counter Water Filter because I was sick and tired of the mineral build-up that was getting into my tea. I love hot tea and chai (and even decaf coffee). I also love my tea kettle so much that I have taken the effort for years to scrape out the minerals that coat the inside of it. But I have always hated the little floaties that somehow managed to slip into my tea mug. Anyone who’s ever eaten with me knows that I abhor “bits.” I’ve taken a lot of teasing about it, but I just stick my fingers in my ears and avoid pomegranates and seeded grapes.

I didn’t expect a change in taste or feel from the water once my new filter was installed; I just wanted to be rid of the minerals. So I felt like it was Bonus Day at the Alexandra Ranch because the filtered water feels soft on my tongue (didn’t know water had “feelings, nothing more than feelings.”

It was super easy to install, especially as I didn’t actually do any of the work (houseful of guys has its advantages)! I only wish the spigot were a bit wider, as the water comes out fairly slowly. But I’m turning into a patient person, because I am just so dang happy to have filtered, SMOOTH water that is bit-free.

Kymberly Tests the Shower Filter

Santa Barbara harbor and coastline

Big Unfiltered Water  – Santa Barbara

Kymberly: While we live up a mountain, we have an ocean view (I know; don’t hate us because we’re in a beautiful place). As of two weeks ago I have a view of the Pacific Ocean. My hubster and I (finally!) moved into the house we have been building for the past eight and a half years. So long tiny, “temporary” cabin; hello new shower, new bathtub, new experience when washing off the sweat from my body after teaching group exercise classes.

Therefore when Aquasana offered me the option to test their shower filter, I asked the tile contractor to slap that grout on a little faster and finish the tub surround as I was eager to get sprinkled on in style. Installing the filter took the hubster exactly three minutes. He could have done it in one but I kept trying to read the directions to him. No tools required.

One key point in the Aquasana instructions is to expect initial spurts and squirts of dark minerals. Hot tip – take them at their word. Stand out of the way unless you want dark stuff in your hair. Guess I should follow the directions if I’m going to take the trouble to read them.

New shower with Aquasana filter

Installation Was Easy

Speaking of hair, the main benefit to the shower filter is what it does for my hair. It is noticeably softer in our new, sparkly, filtered shower than it was at the cabin. Same well source; different locks (anyone else get that word play? I am cracking myself up). Many midlife women report that their hair gets more brittle with age. Certainly I am dealing with more split ends with each passing birthday, However, I can honestly and fervently say that my hair feels as though it’s been deep conditioned given the filtered water. “But, soft! what light through yonder window breaks?” Why, ‘tis the sun glinting off my soft hair as I enjoy my new house and free shower filter!

And there you have just another way to tell Alexandra and me apart. She quotes a schmaltzy song while I trippingly drop Shakespeare quotes from my quenched lips.

Good News to Make Your Eyes Water with Joy (but not bits)

Aquasana is giving away a water filter to one of you!! The winner can choose either the Over Counter, Under Counter or Shower Filter. We’ll randomly choose one winner for one of three Aquasana Water Filters. Winner must have a United States mailing address. We will notify the winner via email or social media. If the winner doesn’t claim the prize within 48 hours, we will randomly draw a new winner. The giveaway begins right now and ends at midnight November 15. Good luck!!
a Rafflecopter giveaway

By the way, if you want to know More More More about water’s effects on you, click on our post, Water: What Is It Good For and Water: Chilled or Straight From the Pool Post-Exercise.

Don’t be a Drip. Be sure to:

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

B) Subscribe to our YouTube channel and blog.

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

11

Exercising with Fibromyalgia

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Hula Hoop Workouts Ahead

Caution: Hula Hoopers at Play

Dear my fave twins: My goal is to get more fit. I want to build muscle and increase flexibility while being careful of my body because I have fibromyalgia. How do I pick which types of exercise will meet my goals, besides just alternating through them all? What that looks like for me right now is a brand-new-to-me yoga-pilates class, low-moderate intensity walks when it’s nice enough to do so, my exercise bike, and then at-home yoga, stretching, small dumbbells, and body weight exercises like crunches. I might want to try hula hooping or other classes at the gym where yoga is.  Kristine from Vancouver, WA

Kymberly: Looking at what research says about exercise and fibromyalgia, we almost couldn’t have put it better than you. Almost… cuz’ we will say it even spiffier and with more chutzpah experience.

Mind/Body Modes Help Alleviate Fibromyalgia Symptoms

Walking on a Garden Path

Take a Meditative Stroll

In short, the variety of exercise modes you are self-selecting is just about spot on for someone with your condition and fitness goals. Pilates and mind-body activities (such as yoga, Tai chi, qigong, and meditation) are particularly good for minimizing fibromyalgia pain. Your moderate intensity walks, hula hooping, and biking will meet your cardio need; the body and free weight workouts will target your muscle strength and endurance; while the stretching and yoga will help your flexibility. You have covered the three key categories for overall fitness with these activities. As long as you include something from each category at least twice a week you are in the effective and safe zone. Sounds like baseball all of a sudden. Yooooouuuuu’re SAFE!

Core Moves Without a Lot of Flexion Beat Out Crunches

Alexandra: I would suggest some other core exercise instead of the crunches. Since you want to be more fit (you didn’t mention wanting a certain “look” to the abs), you will gain more strength with other choices. For example, I refer you to two no-crunch posts we did (with video) that won’t put strain on your neck or head: No Head or Neck Strain I and No Head or Neck Strain II.  Click on both these videos and the links we added for more on the relationship between fibromyalgia, pain reduction, and exercise.

Low to Moderate Intensity is Best

You are smart to take on low to moderate intensity, as the Mayo Clinic has found that “short bouts of physical activity throughout the day may prove beneficial for fibromyalgia sufferers.” So when you are planning your workouts, you might consider sprinkling them throughout the day rather than doing everything at once. I wonder if knitting after some of your harder workouts would be a clever way to minimize any muscle/ ligament/ tendon pain simply by virtue of distracting you? That would be an interesting study, especially as research has already proven that people report lower levels of pain when their minds are elsewhere (I know I fantasized about killing my husband when I was in labor, heh heh heh).

Fitness Classes May Help More than Home Workouts

yoga pose at the beach

Yoga, then arm raises, then swimming. Alternate your workouts.

Kymberly: Fibromyalgia exercisers do well to achieve an intensity level where they are short of breath while still able to speak in short phrases. As for whether you should alternate between the types of workouts you mention, we say “absolutely!” If you are someone who likes variety, then you have the right mix for you. If you try a new activity such as hula hooping (is that even a verb? OK, let’s make it so) and you start to feel pain or fatigue related to your fibromyalgia, check with your medical pro, take a break from that mode, and go back to what did work for you. Your idea to attend classes is also particularly good as a limited study on the effects of Pilates on fibromyalgia suggested that exercise participants might adhere to their program under instructor supervision better than those working out at home. Group classes rule!

Alexandra and Kymberly take HIIT at FitSocial with Chris Freytag

Exercising with Fibro-My-Sistuh

Lastly, our all time favorite advice when it comes to what kind of exercise is best–whether directed to someone with fibromyalgia or not–is to do the types of workouts you will actually do. The more kinds you like, the better!

Pedestrian and Garden Path Photos courtesy of MorgueFile.com. 

Other photos courtesy of Kymberly

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