Archive

Monthly Archives: April 2014
10

Insider List of Resources to Help You Age Actively

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

Kymberly and Alexandra in the 80s

We started actively aging in the 80s, so we can point you in the right direction!

If you’re wanting to read some books and listen to some audio that will help guide you along the path to aging actively, we’ve got a few recommendations. Actually, we could probably make a really long list, but we’ll start with just a few for now! (Keep scrolling down to get to Kymberly’s list).

 

 

 

Alexandra:

Exercise

Anybody's Guide to Total Fitness by KravitzAnybody’s Guide to Total Fitness by Len Kravitz, PhD

If you read only one fitness book, this is the one. It includes answers to 125 of the most frequently asked fitness questions. Now in its 10th printing, this book combines up-to-date research with practical information for establishing an optimal health, fitness and wellness lifestyle. From exercise instruction and workouts, to wellness and nutrition, Kravitz has been writing,  researching and speaking about fitness for over 30 years. He takes complex topics and research results, and explains them in an easy-to-comprehend format.

Ultimate Booty Workout by Grand

Ultimate Booty Workouts by Tamara Grand, PhD

The title doesn’t do justice to the knowledge and science that Grand puts into her exercise selections. The book includes a 12-week progressive program that includes strength training, cardiovascular training, and nutrition to support fat loss and muscle gain, and the recommendations are realistic and achievable. This book has sound advice based on solid research. You can hear Tamara explain why we gain weight in midlife in our radio interview of her: What Can You Do About Hormones, Menopause, and Menopot.

 

Two books by Jack Witt

Tight, Tone & Trim/ Cut, Cool & Confident

by Jack Witt, MS

This companion set has one book aimed more toward men, the other toward women, with exercises in both applicable to all exercisers. Effective exercises, lifestyle information and recipes are the three parts to these books. As both a health and fitness coach, Witt is good at explaining the links between emotions, nutrition, humor, a social network, and physical activity. While I disagree with some of his slang terms, and feel the layout could be a bit more polished, the information is trustworthy and written in a way that is suitable for a complete beginner.

Nutrition

Omnivore's Dilemma by PollanFood Rules, In Defense of Food, and The Omnivore’s Dilemma by Michael Pollan

These three books cover just about cover everything you need to know in my (pescatarian) opinion! I love reading books about food and nutrition, yet keep coming back to Pollan’s because they make eating and food simple to understand. And he informs, where others preach. He’s also a very good writer, and I love good writing.

Food Politics, and Eat, Drink Vote by Marion NestleFood Politics Nestle

The titles of both these books let you know straight away that Nestle writes about the politics of food. If you are concerned about food advocacy and equality, plus food safety, read these. Her strong opinions are informed by research and statistics. In other words, facts! These books will help you become a more-informed decision-maker about what you eat.

Kymberly:

Body and Brain

Originally two girls, the Bobbsey Twins

Kymberly is on the left. Or right. Who knows? Who cares?

Growing up as redheaded, freckle-faced, glasses-wearing, intellectual and sporty identical twins in a family of 5 kids, we had a lot of nicknames as youngsters. Some of the names we actually liked, such as “Bobbsey Twins” and “brainiacs.” The latter appellation must have made an impression as all the neuroscience coming out about the brain’s “trainability” and plasticity really captures my fancy. The link between cognitive enhancement and exercise particularly motivates me to move, think, and try new activities.

After reading dozens of new books on the relationship between movement and the brain, I hope you are inspired to check out my suggestions. But only if you want to be more fit inside and out!

Spark author, Dr Ratey says to add play

When Spark author, Dr. John Ratey says add play, we work it!

Spark: The Revolutionary New Science of Exercise and the Brain, by John Ratey, MD

First up, read Spark. Actually, first read our posts about meeting Dr. Ratey, hearing him present highlights from his book, and sitting next to him at dinner without drooling. Ok, I did drool a wee bit as I handed him my book copy to sign. If you want to remodel and transform your brain for peak performance, this book is for you! Warning: You will be so sparked by the brain benefits of movement that you’ll disdain a sedentary life forever after.

Dr Hil and his book, State of Slim with Kymberly

What I’ll do to get an autograph

State of Slim, by Dr. James Hill and Holly Wyatt, MD

If you’ve listened to our radio show or been reading our posts for any duration (I really, really hope you answered “yes” to this “if”), then you’ll know I squee at the knowledge Dr. James Hill imparts with humor and facts galore. You’ll get proven, repeatable, long term weight loss and maintenance solutions when you listen to our recent radio show interview of him — Fat Loss: What Does and Doesn’t Work?

Prefer quick summaries of his talks on reducing obesity or knowing how your “why” affects your weight loss success? Read the write-ups we did after hearing him speak at two events. And of course, you will want to add State of Slim to both your library and cookbook collection. Don’t just add the book to your stacks. Actually read it. You’ll get recipes to unstick your metabolism; you’ll find out the 6 factors successful weight losers have in common, you’ll practically want to move to Colorado. Unless you are me and live in Santa Barbara, CA, in which case my butt is parked (not in “idle” mind you, but revved up).

Stay Sharp, Improve Memory, and Boost Creativity, Your Best Brain EverYour Best Brain Ever: A Complete Guide and Workout Michael S. Sweeney with 58 Brain Health Boosters by Cynthia Green, PhD.

And the book I am reading now? Glad you asked. See, my brain can make up creative conversations after tackling this list of super resources! After interviewing Dr. Cynthia Green for our radio episode, Your Best Brain Might Be Ahead of You I divebombed into Your Best Brain Ever. Michael Sweeney and Dr. Green give a lot of practical tips broken into short chapters with many examples. Not only will you easily find out what to do to enhance your brain health, but also why and how the brain functions. The two authors present the lowdown on your lobes in a super accessible, comprehensible manner. This book is a quick, easy read. Or I am just so much smarter reading it that it seems that way!

You can read while on cardio equipment; listen to our radio show interviews when on a walk, run, or drive; or simply kick back in the springtime sun and learn as you (don’t) burn (kcals or your skin). That’s a double wordplay for you. Fit brainiac status, here I come!

We make a few cents if you buy glasses from Warby Parker (see our “glasses” link above), which is great. Did we mention they have a Try Before You Buy program? 

Add more on target resources to your list by subscribing to our blog and listening to our radio show. Experience some of the best leaders in the health, wellness, and fitness world every Wednesday morning at 8:00 PT/ 11:00am ET. Listen in (better yet, call in to 866-472-5792) to our new radio show Active Aging for Boom Chicka Boomers with guests who offer practical advice and cutting edge solutions to your active aging challenges. You’ll find us at voiceamerica.com on the Health and Wellness channel.

21

Blue Diamond is my Golden Egg, or How I Made an Easter Coffeecake Using Coffee Almonds

Alexandra Williams, MA

Disclosure:I have been a long-time fan of Blue Diamond almonds. Because of this, I was asked to write a sponsored post for them. My opinions are all my own, as are my recipe fails & successes. You are welcome to both!

Golden Beehive Bread

Golden Beehive Basket with Golden Eggs (Bacon Buns)

Two baking events occurred recently. One: my brother-in-law gave me a bread cookbook that had been my older sister’s. Two: Blue Diamond sent me a package of almonds and crackers.

To honor my sister’s love of baking, I decided to use some of the recipes for our family’s Easter get-together. My way of choosing recipes seems to follow a specific pattern of questions I ask myself:

* what recipe looks potentially tasty for whomever the bread is intended
* what ingredients do I have in the house (or am I trying to use up), and
* do I have the skills (or time) for that recipe?

Easter Bake-A-Thon Time

Since I had lots of ingredients in the house, and a variety of people coming, I chose the most time-consuming, foolish, logical path and decided to make five different items in one day!

pic of Onion-Nut, and Multi-Grain bread

Top: Onion Bread
Bottom: Multi-Grain Whole Wheat

 

Lithuanian Ausytes: Bacon, and Jam filled

Ausytes: Lithuanian Jam Buns

 

Bacon Buns

Ausytes: Lithuanian Bacon Buns

 

 

Easter bread basket, also known as golden beehive

Beehive Bread – Turn it upside down – Voila: Easter Basket

Blue Diamond Coffee Almonds

Add to Brown Sugar & Cinnamon and Chop to Make Coffeecake Topping

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

I’ll focus on the coffeecake, as that’s the one where I felt super relatively creative when I switched out some of the chopped plain almonds for the Blue Diamond coffee almonds in the topping. If you like coffee or mocha, you might try this idea in some of your recipes.

Even though it was more work than I anticipated (it always is), I am so glad I went to the trouble of baking so many things from my sister’s cookbook. She died 8 years ago, and I think and hope it made my brother-in-law happy to see her love of baking passed along through her book. Blue Diamond’s theme for the Spring is “Get Your Good Going,” and my way of doing that was to show love to my family through my baking creations.

My sister would have especially enjoyed the beehive basket. Even more so, she would have enjoyed watching my boys hunt for their Easter baskets. When we were kids, she’d bribe us to find her basket for her. For her, the thrill was definitely NOT in the hunt. She just wanted the candy.

P.S. The golden egg in this story is the cookbook, as every single thing I made turned out perfectly. There is no goose or moral, except the one that comes right… about… now…
However you show love, do that today.

Subscribe to our blog and listen to our radio show. Experience some of the best leaders in the health, wellness, and fitness world every Wednesday morning at 8:00 PT/ 11:00am ET. Listen in (better yet, call in to 866-472-5792) to our new radio show Active Aging for Boom Chicka Boomers with guests who offer practical advice and cutting edge solutions to your active aging challenges. You’ll find us at voiceamerica.com on the Health and Wellness channel.

17

If My Metabolism is Stuck, What Do I Do?

Kymberly Williams-Evans, MA

Walkng at Gaviota

Get Stuck in the Right State

Trying to lose weight? Like me, were you lean and easily able to maintain a stable, healthy weight until menopause came around the corner and body slammed you? Have you restricted calories, increased your strength training, cut fat from your diet, yet seen no weight loss?

Not Going to Take it Anymore

I’m Not Going to Take Fat Any More!

Turns out, the above “solutions” don’t always work. When weight lifting and What DO  calorie cutting don’t produce the results we want,  we feel deprived, hungry, and frustrated. Add menopause into the mix and no wonder we’re fat as hell and not going to take it any more!

Fat and Getting Fatter

Obesity is one of our most serious public health concerns, according to Dr James Hill, one of the world’s top obesity experts and author of State of Slim. No way around it – our nation is fat and getting fatter. Years of evidence tells us what DOESN’T work to prevent weight gain and to reduce body fat. (That’s a link to our post on Reducing Fat. Click to lose). More specifically, the evidence spoke to Dr. Hill, who went on to co-found the National Weight Control Registry, which tracks people who have lost significant weight and kept it off over time.

We Know What Doesn’t Work

Screen Shot 2014-04-20 at 10.52.35 PMObviously as a nation, what we’ve been doing is not working. (Heavy dieting anyone?) But what does work? Armed with data and provable results, Dr. Hill recently filled us in when we interviewed him for our former radio show, Active Aging for Boom Chicka Boomers.

The Easter Bunny May Not Exist, But Stuck Metabolisms Do

We highly recommend you click on the link to Fat Loss:What Does and Doesn’t Work to hear what he has to say about stuck metabolisms and what successful weight losers have in common. Speak to me sagacious one! Our interview has Dr. Hill admitting that when people (and by people, he meant mostly women) came to him in the early days of his wild and trim youth, claiming they’d tried everything to lose weight to no avail and that their metabolism must be the problem, he poo-poohed the idea. (Knowing him, I doubt he actually scoffed, but I suspect he worked his professorial look of compassionate doubt). Then he did what good researchers do — turned to science. Lo and be bold! Turns out there is such a thing as clogged, stuck, non-compliant, downright naughty metabolisms.Anschutz Health and Wellness Center

Are you ready for the truth? One of the key reasons we midlife women, in particular might not be making headway could be due to having the dreaded “stuck metabolism.” Cutting calories is one of the BEST (secret code for WORST) ways to stay stuck!

Cutting calories is one of the WORST ways for midlife women to lose weight and keep it off. Click To Tweet

What Does Metabolism Mean In the First Place?

What the what the what the!?!! Acck, we’re stuck! What exactly is a stuck metabolism? How do we shift gears out of it into its coveted opposite: a flexible metabolism? (Cue the singing lean angels). First, let’s clarify that metabolism simply means the process for converting calories (food)  into usable energy.

Who Wants a Flexible Metabolism? I Do, I Do!

Pretty sure we’re all clear on what a stuck metab is. Yeah, it’s the one we have right now, that excels at storing fat and holding onto it like my grip on a See’s dark chocolate walnut square. So let’s figure out what constitutes a flexible metabolism. Flexible metabolisers hum along efficiently burning fuel (a not at all fancy way to say “food, glorious food”). Even BETTER, they have the ability to adjust rapidly to ever-changing calorie intake and activity outgo. Flex Met people constantly shift internally to maintain energy balance. Give me a double dose of that, pronto so that I can achieve presto, change-o.

The Big Question: Where are Flexible Metabolisms on Sale???!!

To go from having a stuck (or “inflexible”) to flexible metabolism we have to……..:

  • Read at least the first few chapters of State of Slim where the reasons and solutions are explained much better than I can do here. Did you think it was going to be easy?Book State of Slim
  • Listen to our radio interview of Dr. Hill. Shameless plug and I’m not ashamed to admit it. The radio show is a good one and Dr. Hill is the bomb, so spend an hour and reach your weight loss goals! That link again is to Fat Loss: What Does and Doesn’t Work.
  • Accept that ultimately it’s not just about losing weight or cutting calories. It’s also not about dropping fat from our diet. It’s about creating healthy eating and movement habits we can live with the rest of our lives.
  • Be active. More active. MORE active! Exercise even!
  • Avoid being fooled that exercise will help with weight loss. Whoa! What just happened there? Details are important. We are talking three separate processes or stages:
    • Shifting a stuck metabolism to a flexible one
    • Losing excess weight
    • Keeping weight off or maintaining healthy weight forever
  • Activity is Critical with a capital C for keeping weight off. To lose fat and jump start our stuck metabs into hot, burning, fired up flexible ones (ooooh, I just described myself pre-menopause. Sigh) Movement and TEMPORARY diet changes are the key.
  • Eat the right foods at the right time to unstick — for two weeks, not months or years or anything unsustainable. For actual meal plans and exact exercise doses, go to Dr. Hill’s book. He gives all the specifics there for reigniting your metabolism.
  • Actually follow the plan. This last step is the one I keep bump- bump- bumping up against. Yes, I’m stuck in the middle with you (that’s me talking to my waistline)
[youtube]https://www.youtube.com/watch?v=DohRa9lsx0Q[/youtube]

After talking with Dr. Hill for our radio show, I am inspired to reread his book, follow his advice, and suck up the two weeks needed to go back to the flexible metabolism I used to have. I need to stay focused on my purpose. (learn how your purpose affects your success rate in another of our stellar posts) I How about you?

Unstick your finger to subscribe to our website and listen to our radio show. Experience some of the best leaders in the health, wellness, and fitness world every Wednesday morning at 8:00 PT/ 11:00am ET. Listen in (better yet, call in to 866-472-5792) to our new radio show Active Aging for Boom Chicka Boomers with guests who offer practical advice and cutting edge solutions to your active aging challenges. You’ll find us at voiceamerica.com on the Health and Wellness channel.

18

Ease Out of Stress

Kymberly Williams-Evans, MA

Be Like a Dog with Stress

Are you time-pressed, overstressed, overbooked, underloved, underfed? Ok, I got a little carried away thinking of “It Never Rains in Southern California.”

Stress can take a toll on your well-being, weight, and ability to enjoy life. When we launched our VoiceAmerica.com radio show, Active Aging for Boom Chicka Boomers, we interviewed hormone expert, Tamara Grand on the subject of midlife weight gain. In looking at the effects of hormones, Tamara commented on the role stress plays in layering on fat. (Listen to the whole show, but the short story here is that stress triggers the release of cortisol, which slows the body’s metabolism and promotes fat storage). Oy vay, does that short story have an unhappy plot!

This connection between stress and fat levels going up together, triggered an email from one of our radio show listeners:

What’s the easiest way to reduce stress in a busy life?

Good question! Add in the aspect of “easy” being tied to “busy life” and the best methods probably also mean the quickest or least time consuming. The answer is … It Depends. What might be easy for you might be hard–and perhaps even stressful– for me. For example, I find a walk in nature relaxing and stress reducing. Walking outside might be anathema to you. You know I have to mention that even a 5 minute walk outdoors helps release tension.

Walk in Nature to Destress

Walk This Way

In researching meditation benefits for our post on its stress reducing aspects we discovered that meditating as short as three minutes make a positive difference.

Taking deep, refreshing breaths is another strategy that is easy, free, and quick.

So far so good — get into nature; move/ walk/ exercise; breathe deeply; meditate. What else?

First, let’s distinguish between chronic and acute stress. And done! Yup, go to our post “Is Stress Making You Fat?” to catch up on what chronic stress can do to you and what you can do it!  I feel better already knowing my work on that subject is already written. Whew!

Next, let’s consider more strategies that are easy, effective, and quick. For instance, laughing is a great way to bring cortisol levels down. Oh sha bam – again dropping my stress levels by having you link to this article from WebMD that offers 10 relaxation techniques you can all try. Why work harder than I have to?

Total Gym and Kymberly

Combine two destress tactics into one: Relaxing While Exercising

What’s left? Ah yes, please also read our post about how stress is a stealth saboteur of your good health.  Again, I feel pressure being lifted from my well-toned shoulders being able to refer you to work already finished. Aaaaahhh

However, I am compelled to do a little heavy lifting here. Of all the strategies I encounter, support, and even propose why not go straight to the problem? What is causing the chronic stress in the first place? Would it ultimately be easier, or at least more successful to address the source? For example, if finances are the cause of the stress, then is it time to change either income or expenses? The change might be challenging at first, but easier long term if the problem is solved.  Meantime, I plan to use the easy, free, readily available stress reducing strategy of LAUGHING and BREATHING, preferably while WORKING OUT! Hmmm, that means it’s time to call my witty, walking sister.

Reduce stress easily when you subscribe to our website and listen to our radio show. Experience some of the best leaders in the health, wellness, and fitness world every Wednesday morning at 8:00 PT/ 11:00am ET. Listen in (better yet, call in to 866-472-5792) to our new radio show Active Aging for Boom Chicka Boomers with guests who offer practical advice and cutting edge solutions to your active aging challenges. You’ll find us at voiceamerica.com on the Health and Wellness channel.

 

7

One Wine with Whole Foods: My First Wine-Tasting in 20 Years

Alexandra Williams, MA
This is a sponsored post for Whole Foods Market Santa Barbara. The opinions (and some of the wine) are my own, though I’d love to share with you!

 picture of the welcome table at the One Wine event Whole Foods here in Santa Barbara held a One Wine Spring Release 2014 event about a week ago, and I was invited.

As I haven’t gone to a wine-tasting in at least 20 years, and when I did it was as the designated driver, I was hopeful that I would blend in (haha, see that little joke there – One Wine is all about wine blends). Just in case my lack of knowledge was embarrassingly apparent, I brought along a ringer to help me. Turns out, the winemakers were quite friendly; not at all snooty or over my head.

picture at One Wine event in Santa Barbara

A pink shirt for the Rosé Revolution

 

I happen to live in Southern California’s wine country. As I live at the top of a mountain pass that leads from S.B. to Santa Ynez, I see the tour jeeps and buses loaded with visitors headed to the wineries every weekend. I mention this in case you decide to come to S.B., stop at Whole Foods for picnic items, then come up and over the Pass for a tour.

Weekend travel aside, I was a bit trepidatious when I walked into the wine section at Whole Foods for the event, as I actually felt a bit of an imposter. What if someone asked me about “legs” or “nose” or any other body part associated with wine knowledge? So I did what I do at fancy restaurants when there are too many fork choices – I watched what other people did and copied them. First thing learned: the mason jars were for pouring out any extra wine in your glass when you’re done tasting. Second thing learned; lots of snacks available!!!snacks at One Wine Santa Barbara

Actually, I learned a lot. One Wine is a collaborative effort between the So. Cal. Whole Foods markets and specific Central California winemakers. The wines selected to be part of the One Wine label are not only affordable, but also produced locally, by hand, in small batches, and support the local economy and land stewardship. For this event, Margerum Wine Company, Ampelos Cellars, Hearst Ranch Winery, and Sextant Wines were on hand.

drinking wine at Whole Foods Santa Barbara

The wine matches my jeans

I tried the 2013 Margerum Rosé (Grenache, Counoise, Cinsault), the 2013 Margerum White Blend (Riesling, Chenin Blanc, Sauvignon Blanc), the 2012 Sextant Zinfandel (Zinfandel, Petite Sirah, Syrah), and the 2013 Ampelos Rosé) Syrah, Riesling, Grenache), in that order. If that’s the wrong tasting order, oh well. I kind of did a circle around the room. And I asked why Petite Sirah has an “I,” while Syrah has a “Y,” and learned it has something to do with them being completely different, yet somehow related way back when. Hmm, might have to do some follow-up work on that explanation.

When I confessed my lack of wine knowledge, Rebecca Work, co-owner of Ampelos Cellars advised me to only concern myself with three questions: 1 – Is it yummy; 2 – Do I lick my lips; and 3 – Do I want more? If that’s all it takes, I’m now a connoisseur! As part of my extensive wine knowledge, I’ll share an interesting tidbit. Ampelos Cellars is the first vineyard (2009) in the U.S. to be certified in all three categories: biodynamic, sustainable, and organic.

Ampelos Cellars Wines at One Wine event Santa Barbara

I can’t say which of these wines you’ll like, but I ended up buying some of the Margerum Rosé.

Sextant One Wine Santa BarbaraAnd right on the label it says only 224 cases were produced. So if you want some of this year’s One Wine blends, you should probably hurry to one of the So. Cal. Whole Foods markets for these Spring 2014 releases. I left a few cases for you.

 

Follow us on Google +Alexandra and +Kymberly, on Twitter:AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit.

 

4

Incontinence, Confidence, Group Exercise, and Big-Headed Babies

Alexandra Williams, MA

As part of a Vibrant Influencer Network campaign on behalf of Depend, we are receiving a fee for this post. All the opinions and experiences are our own. Anyway, who would want to steal our opinions and experiences?

pic of TRX plank tuck

A Confident TRX Plank Tuck

We boomers are at the age where we have some questions or issues with incontinence, ranging from mild to interfering! And who wants to live a curtailed life just because we had the temerity to have children??!! And who wants to admit it? But the more we talk and share our stories, the easier it is to find solutions and support.

I gave birth to two big-headed boys in the mid-90s. I have also taught exercise classes since the early 80s and currently teach at a local club and university. At the U, my students love high impact workouts such as kickboxing, sports drills, HIIT, boot camp … well, you get the drill. Jumpy, bouncy workouts.

Thanks to my boys’ big-headed exits from me, I have to cross my legs when I sneeze or cough if I’m standing. But it’s impossible to cross my legs while doing a jumping jack or burpee. Try it and you’ll see what I mean!

I’ve done Kegels for years, but they only work up to a certain point. So I need a back-up plan. Over the years I’ve tried various mini and maxi pads. I modify my moves as well, to avoid a lot of impact. I have no interest in surgery, as that’s too extreme of a choice for me. So when I was contacted to try the Depend for Women underwear with Fit-Flex protection, I said yes, as I’m probably the perfect fit for their target demographic (<—- see what I did there?). Like you (probably), my first reaction was “What?! I’m too young for those. Aren’t those undies for my parents? But I’m pragmatic, and kind of had a mental checklist:

1. I need something so that I can continue to do high impact workouts
2. I have to wear underwear
3. I might as well try something that combines #1 and #2

Total Gym workout at IHRSA

Moving with confidence

So I did end up wearing the undies they sent me for a few of my classes. I definitely felt less worried. Because they are kind of textured like the elastic shirts of the early 70s (wish I had pics from that time), they looked bumpy under my fitness capris. I would love for Kimberly-Clark to come up with a version that’s smooth and shaped like boy shorts. In any case, I folded the top part down, then put a pair of boy shorts over the Fit-Flex undies. That solved it, and I had a smooth line. I think all those layers even gave me a rounder tush! Score!!!!

Depend Protective Undies

Nerdy High Waist that Easily Folds Over

One little bonus is that you can tear them off. Who cares, right? Well, I teach 3 classes in a row two days a week, and only the first two are impact classes. Without time in between the 2nd and 3rd class to completely undress then re-dress, I just tore them off in under 30 seconds. Not in public.

If you want to try a pair of your own, you can request a free sample by clicking the link. If you want to get other women’s opinions, you can watch these videos from Depend.

We’d love to get your comments, suggestions, solutions and opinions. Let us know what works for you.

Follow us on Google +Alexandra and +Kymberly, on Twitter:AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit.

7

What is Your Health Worth?

Alexandra Williams, MA and Kymberly Williams-Evans, MA

Retreat to A Week at Sky Ranch Fitness

From Spa to Shining Sea

From Spa to Shining Sea

Is a fitness spa or resort vacation in your future?

Alexandra: My physical, emotional and mental fitness is important to me. Ever since January, when I wrote about trying to lose the ten pounds  that found me, I’ve been working hard at moving differently (“more” isn’t my issue; adding interval training is) and eating smaller portions. And after comparing how many hours I worked in 2013 with how many hours I spent doing things I enjoy with friends, family, and myself, I also promised myself that I’d spend more time AWAY from the computer in 2014.

Sometimes serendipity comes along, which is how I find myself heading to a local Santa Barbara week-long fitness vacation camp with Sky Ranch Fitness.

The Serendipitous Steps to a Week at Sky Ranch Fitness

  1. Start a new radio show in 2014
  2. Interview movement expert Dr. Michael Luan on our radio show
    wine tasting at SkyRanch Fitness

    Wine Tasting

  3. Perk up ears when Dr. Michael talks about his upcoming presentations at Sky Ranch Fitness/ Bacara Resort
  4. Perk up mood when Dr. Michael introduces us to the owner of Sky Ranch Fitness
  5. Pack up when we are invited to participate in a week of Sky Ranch fitness fun As part of being participants in this luxury fitness event (yes, those two words DO go together), we have promised to help get the word out about Sky Ranch.
Bacara Resort and the beach - Santa Barbara

A few of the 354 luxury rooms at Bacara Resort

As everything the camp offers aligns with our mission and values, we are totally jiggy with that!!! Let’s lay it out for you, and you can decide whether you’d find this appealing or not. The event includes:

  •  Six nights at Bacara Resort, which sits on the beach in Santa Barbara
  • Complete fitness assessments
  • Nutrition education, including a cooking class in a local setting
  • Sunset dinner cruise along the California coast
  • Wine tasting in the Santa Ynez Valley (made famous in the movie “Sideways”)
  • Hikes, fitness classes and personal training
  • Massages
  • Lectures on wellness and health
  • Take-home individualized fitness and nutrition plans
  • Post-event accountability check-ins

 

Santa Ynez Valley

The location of one of the hikes

Kymberly: When interviewing Dr. Michael for our radio episode, Reframe Your Brain to Heal Chronic Pain, he had a comment that I latched onto as an insta-quote to share with you all:

“The healing whispers we hear in our mind are drowned out by the chatter in our heads and dramas of the day.”

Is that true for you? When it comes to dealing with deadline stresses, the ache of my knee arthritis, bills, my newly developed plantar fascitis, and a never-shortening “to-do” list, I don’t pay attention to the calming whispers. Worries, pains, anxieties, and the feeling of fleeting time create a cacophony that’s hard to turn off.

Even this amazing, fortuitous offer to attend the new Sky Ranch Fitness spa week started the chatter. “Will we alienate our readers by writing about attending such a high end resort or will mainstream midlifers see this as a retreat worth saving up for?” “Can I get all my work done in two days to be able to immerse myself in the experience for the week?” “Can I take advantage of the hikes the spa week offers given my teaching schedule or should I sub out another class?” “Will my foot and knee restrict me?”

And on and on and on. Chit chat fret fret worry drama. Doesn’t this sound like I need a week off? A week that offers the time and space to allow the nurturing whispers to infiltrate? As a baby boomer, I like to think I have the age and experience to make good decisions. Finding out more about a new, local business that combines two things I hold dear — wellness and Santa Barbara County — seems like an opportunity that comes once in a lifetime.

My goal while at the Sky Fitness Ranch at the Bacara Resort, which I am stating aloud AND whispering in my head is to achieve the healing strategies Dr. Michael summarized in our radio show:

  1. Smile as often as possible to reset my brain
  2. Re-evaluate my walking technique and style
  3. Find, form, and pursue my passions

My second goal is to share that experience with you in a future post, so you can achieve the same. Maybe vicariously; maybe in person one day in Santa Barbara.

hiking with Sky Ranch Fitness

Beautiful hikes every day

Photo credits: Stuart Gildred of Sky Ranch Fitness

Disclosure: We were not paid to talk about Sky Ranch, though we did receive the week-long adventure at a seriously discounted rate. Seriously!

2

Want a Better Memory? Why? How?

Kymberly Williams-Evans, MA

Marilu Henner finds me memorable

Marilu Henner finds me memorable

Do you want to remember more of your past? By midlife, we have gained decades of experiences, some of which we can pull from our memory; some of which have retreated into the dusty closets of our brain. What if you could retrieve tons of memories you don’t even remember having forgotten? (Except that time when you got caught coming in late from the prom and were grounded. Still too vivid).

Would You Want to Remember Everything?

One of the most interesting talks I attended at the recent Natural Products Expo West (NPEW), was a talk on improving memory given by Marilu Henner, sponsored by Ascenta. Best known as an actress, Marilu is also one of 12 people in the world identified as having Highly Superior Autobiographical Memory (HSAM), which is the ability to recall the slightest details of nearly every day of life. In short, Marilu can remember almost EVERYTHING in her life, even baby experiences. Believe me, people in the audience were trying to stump her by throwing out dates and asking what day of the week it occurred on and what was going on at that time. Or they had met her once backstage at a play she was in and wondered if she remembered that meeting. She did — listing even what they both wore, ate, said, and saw. Whoa! Would you want that ability, or even some of it? I wouldn’t mind having SDAM (Sorta Decent Autobio Memory).

Are You Ready to Receive, Retain, and Retrieve Your Past?

Marilu claims we all have the capability to “Receive, Retain, and Retrieve” more memories. Which prompts again the question: Why would we want to recall more memories, especially bad ones? Aside from avoiding dementia, (ok, that’s a pretty big “aside”), what is the value of having a brain full of memories? And how do we go about retrieving more of those hidden stories and events?

I remember when my husband and daughter were this young.

I remember when my husband and daughter were this young. Now where did I put them?

Does Memory Bring Meaning and Life Purpose?

According to Marilu, developing a strong autobiographical memory is the best path to a more fulfilling life. She asserts that our memories offer meaning. Her memories inform why she is living each day. As well, she believes that bringing more memories into our awareness allows us to

  1. identify and understand patterns, emotions, and reasons in our life
  2. break negative behavior patterns that don’t serve us
  3. choose positive patterns that propel us to success, happiness, and purpose.

If you see a connection between having a stronger memory and your life purpose, then you will want to do two things: read her tips below and buy her book, Total Memory Makeover.

Marilu’s Strategies for Enhancing Your Memory Starting Now

  1. Explore your “primary track,” defined as a category of memories you most easily and often recall. Examples could be travel, relationships, foods, sports, places you’ve lived. Then fill in the blanks around the strong memory.
  2. Once you determine your primary track, cross-connect that with the sense you most rely on– sight, sound, touch, taste or smell. For instance, if you have a strong auditory sense, ask yourself, “What music was popular at the time I am trying to remember?” Your senses assist your recall ability. If you are a visual person, scroll through your day each evening as if running a video montage.
  3. Sear memories into your brain. Mentally take check as you experience events. Ask yourself, “How can I bake this into my brain and make it a little more vivid?” to quote Marilu. For instance, try doing a smell check every so often: What scents surround you or stand out at a given moment?

NPEWUsing Marilu’s suggestions, not only can you stop memory decline, but also you can retrieve more memories to enrich your life. That’s the kind of active, health aging I can get behind. Now if only I could remember where I put the rest of my notes from the NPEW trade show and educational sessions!

Make healthy memories when you subscribe to our website and listen to our radio show. Experience some of the best leaders in the health, wellness, and fitness world every Wednesday morning at 8:00 PT/ 11:00am ET. Listen in (better yet, call in to 866-472-5792) to our new radio show Active Aging for Boom Chicka Boomers with guests who offer practical advice and cutting edge solutions to your active aging challenges. You’ll find us at voiceamerica.com on the Health and Wellness channel.

7

Looking for Wellness in All the Right Places: Tenaya Lodge Health and Wellness Retreat

Alexandra Williams, MA and Kymberly Williams-Evans, MA
Enter Tenaya here

Enter the zone here

Start saving your money now and clearing your schedule later to make a worthwhile investment in your happiness and well-being. If you have the opportunity, resources, and desire to attend a health retreat, then head to Tenaya Lodge and its Ascent Spa. (Take the stairs, not elevator as the spa is just one floor down).

Tenaya Lodge gift basket

Welcome to Tenaya Lodge Gift Basket

We’re going to let you in on a non-secret so that you can put it on your radar for next season while it’s still easy to obtain a spot–Tenaya Lodge at Yosemite runs a superior Health and Wellness Retreat.

We just got back from presenting at their first retreat of this kind, and we were blown away by the caliber of the services, presenters, and food. Whether you drive in from California or a neighboring state, or fly into Fresno, then drive into the Sierra mountains, it’s worth a trip.

View from Tenaya Suite

Room with a View

Tenaya Lodge sits at the gateway into Yosemite, so we knew the scenery was going to be fabulous. What we didn’t know was that the whole experience would be even more so!

In just 48 hours, we:

Ate copious amounts of amazing food created by chef Frederick Clabaugh, CEC, and attended workshops on:

  • Organic skin care by Kimberly Parry, owner of Kimberly Parry Organics,
  • Fitness trends and effective fitness consumerism by Jen Ator, fitness editor of Women’s Health magazine,
  • Tea tasting, history, and knowledge by Donna and Tai Tokugawa, owners of Chado-En Tea Docents, and
  • an Interactive cooking class with chefs Freddie and Didier (yup, he was French). We made pannacotta and sushi. We won’t mention that we rolled one so large that the chef called it a sandwich!
Presenting Posture session at Tenaya

Before I took my own posture advice.

Zann drums

Color to beat the drums about

Kymberly presented an edu-taining seminar, Great Gait and Powerful Posture, while Alexandra wore hot pink shorts to lead a rousing Drums Alive class. Oh, did we mention the 90 minute massage we each got? Or the nature hike where we tasted lichen, flowers, berries and pine needles? Hint – the sushi was better.

 

 

Kymberly feels lifted at Tenaya

Stumped for good places to visit? Head to Tenaya Lodge. Bring us!

From the gift basket and personal note at arrival, to the boxed snacks that included San Pellegrino limonata at departure, the entire experience had flourishes and flair. Heck, they even put Kymberly into a room with a jacuzzi tub. Her suite was bigger than the cabin she lived in for eight years, but we won’t remind her of those dark days!

We heard a rumor that Tenaya Lodge might run another retreat in the Fall, so you might want to sign up for their newsletter so you’ll be notified of the dates. We know you take our recommendations seriously, and we say with full confidence that this was a very high-class event at an affordable price.

Follow us to Tenaya (and our upcoming massage)

Follow us to Tenaya (and our upcoming massage)

Disclosure: We were not paid anything to share our opinions, though we did receive the entire retreat as a thank you for the workshops we led. At no point were we asked to write anything except our own truth.

ACTION: Subscribe to have us travel to you twice a week with ways to stay active in the second half of life. Visit Yosemite while you’re booking your rezzies at Tenaya Lodge. One of those actions is totally free.

 

 

 

Table decor at Tenaya

Even the table decor was healthy and creative

Yosemite views

Snow! Probably brought in especially for us!

Personalized cooking instructions to take home.

Personalized cooking instructions to take home.

 

Fashion apron gift from Tenaya

Fashion apron gift from Tenaya

 

Ascend to Ahhhhh at the Ascent Spa

Ascend to Ahhhhh at the Ascent Spa

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