Archive

Monthly Archives: June 2014
11

Speaking of Fitness (to Whoever Will Listen)

Kymberly Williams-Evans, MA

Boom Chicka Boomers on the LooseHeeeeelp us! Back in junior high days, Alexandra and I got sent to the principal’s office on a semi-regular basis. We had been caught being naughty — repeatedly. What was our transgression?  “Talking too much in class.”  Yakety Yak: Don’t Talk Back

Anyone caught by surprise with that one? Shocked to know we still talk a lot? Professionally!! On stages; on air; with mics; and audiences!

Yes, in addition to co-hosting our radio show on voiceamerica.com — Active Aging for Boom Chicka Boomers — we present at conferences, retreats, community get-togethers, book club meetings, charity events as professional speakers. Speakers who can use your help.

My sister and I want to offer the healthiest, most relevant, helpful sessions possible that attract those who hire speakers and those who listen to them. Below are titles and descriptions of some of our presentations. Which two or three speak to you most? (See, we’re not the only ones who get to talk around here).

Our goal? To bring our message of active aging to more people; Your role? Share your top picks in the comments section below. Please give us your opinion and vote on the topics you’d be most likely to attend, book, or refer to others. Pretty sure you burn a few calories when you comment.

Presenting Posture Pointers at Tenaya Lodge

Presenting Posture Pointers at Tenaya Lodge

1. Fitness Affects Your Bottom … Line

Why should you, as a business owner or professional person care about your exercise activity, beyond the obvious of looking and feeling better? This presentation will leave you feeling motivated to move, wealthier, and less stressed since you will know exactly how to achieve a leaner, healthier you in minimum time.

2.7 Ways to Enhance Brain Power With Exercise

The latest in brain research is clear: To move towards a sound mind and body, your brain must be in balance. The brain must be stimulated, and one of those ways is through exercise. Simply put, movement improves brain power. More than any other organism in the body, the brain is affected by your workouts, lifestyle, and eating choices.

While pretty much ANY type of exercise will help the brain (and body, of course), certain approaches give you the MOST bang for your brain buck. So which elements are the ones to pay attention to and incorporate into your workout program if you have a goal to improve cognitive abilities? Add any one or combination of the 7 best ways to balance your brain and body.

3. Small Steps Lead to Greater Fitness

What motivates people (including YOU) to get healthy and improve their fitness level in a way that is meaningful, sustainable, and realistic?

  • How can you finally, once and for all reach your fitness goals?
  • What do fit people know about staying active and motivated that you can learn from?
  • What do you do to keep going if you are not seeing results?
  • What tricks can you use?

Get the answers and some practical tips in this action-oriented session.

4. Great Gait and Powerful Posture Can Be Yours Today

She's Fit; She's Social; She's Speaking

She’s Fit; She’s Social; She’s Speaking at FitSocial

Do you walk and stand in ways that age or support you? Find out what’s going on behind your back. And in front of it! Get ready for some fun, informative, helpful, and practical posture work and gait analysis.

When you attend our session, you:

  • go through guided partner and group posture assessments;
  • participate in gait analysis that will reveal surprises, movement patterns, and walking habits you never knew you had;
  • discover imbalances in your stance or stride that may be aging you;
  • learn how to improve mood, energy, and overall fitness via better posture and stride;
  • take home practical Fun Fit Facts to support efforts to sit, stand, and walk more healthfully

5. Active Aging for Boomers Who Blog

Presenting at Rancho la Puerta

These Boots Were Made for Talking …

How can you both blog (often sitting long hours) and find time and energy to stay fit?

Session attendees will gain practical wellness solutions so that they can age as actively as possible.

They will (power) walk away with:

  1. Strategies to deal with weight gain that are realistic, accessible, and proven;
  2. Key motivational and applicable Fun Fit Facts;
  3. Some edu-tainment based on the latest research and fitness industry best practices;

That’s it! And to thank you, allow us to leave you with the wise words that our 7th and 8th grade teachers and principal could have used with us ….but didn’t!

Hesh up

14

I’m Losing Only 1 1/2 Pounds Per Week on my Diet; Is that Enough?

pic of woman exercisingDear K and A: Being a post-menopause person in her early 50s, my metabolism SUCKS. I’ve been working out 5 days a week, sometimes twice a day. I’ve been eating healthfully yet losing only 1 to 1/2 pounds a week.  Is there anything I can do to hypercharge my metabolism?  Brooke, Midlife Bloggers Facebook Group

Alexandra: The answer is always yes. It’s also “It depends.”

In the group thread of a Facebook community I belong to, I read lots of good advice for this frustrated woman, with people recommending various diets and types of workouts. Yet if we back away from the question, and ponder the underlying assumption, it’s possible she doesn’t need to make any big changes. If she wants to KEEP the weight off once it’s lost, she might just be right on track with her 1 to 1 1/2 pound weekly loss. I’ll make a leap of faith and assume keeping the weight off after her weight loss program is over is her longer-term goal. Which means losing 1 to 1.5 pounds per week might be best.

Before we get to how to hypercharge your metabolism, we want to mention TransformAging, the webinar summit that guides you to be more fit, energetic, attractive, and mentally and physically stronger. TransformAging will reinvigorate your body, mindset, and life when you implement its easy steps. Top fitness experts who specialize in making the second half of life rewarding and achievable gathered together for this six-video series. Get your own set of the entire TransformAging Summit recordings and access proven, evidence-based secrets you can put into action today. Click any link in this paragraph to find out more about this cutting edge series and how you can own it immediately. 

A few years ago my sister and I were asked whether it is safely possible to lose 10 pounds in 4 weeks, and we essentially said it’s reasonable, sustainable and realistic long-term to lose 1.5 – 2 pounds per week if you combine

  1. intense cardio 
  2. resistance training and a
  3. nutritious diet.
T or F? You can lose 10 lbs in 4 weeks if you combine intense cardio, resistance trng, & a… Click To Tweet

Of course, that is hard for menopausal women, and our fitness pro colleague Tamara Grand has some spot-on suggestions and resources for staying the nutrition and fitness course once midlife changes everything!

In this post we wrote about the differences between losing weight and maintaining weight loss, you can see in the chart that to LOSE weight, reduced caloric intake is the easiest way for most people to achieve negative energy balance, while to KEEP it off, physical activity is the strategy to prevent weight regain.

Kymberly: When you are done reading this post, check out how you can choose the “right” diet. You will find it far easier to cut out a 500-calorie drink than to exercise strenuously for about an hour. Ouch, it hurt to say that as a fitness pro who prefers moving more to eating less, but there you have it!

Sign up to start "youthifying" today.

picture of woman eating apple

An apple a day keeps the, er, cowboy hat on!

Alexandra: So our advice to you (and the millions of other women with this same question) is to perhaps focus more on your intake than your output. Once you reach your weight goal, you can switch that around (to a point – the fluffy, puffy, whipped creamy coffee drinks are still an issue).

Kymberly: Brooke, you asked about supercharging your metabolism. In general it usually helps to incorporate strength training 2 -3 times a week into your workout program. Perhaps you are already doing that, given the exercise activity you mention. But if could be that your metabolism is “stuck.”  How can you get it unstuck? Read this: If My Metabolism is Stuck, What Do I Do?

Alexandra: While we’re at it, I’ll throw in my occasional mantra, “Never give up. Never surrender.” It’s from a movie that cracks me up.

A bonus item for you:
Blue Diamond almonds used in Hello Dolly barsAs part of a campaign with Blue Diamond I did a twist on the traditional Dolly Bar recipe that incorporates their Toasted Coconut Almonds. Easy recipe. Quick to make. Delicious to eat.

Call to Action: If you’re wondering what could be better than a galaxy quest, it’s a quest for accurate, successful and engaging fitness & health info! And that’s what occurs when you SUBSCRIBE to our blog. Never give up, never surrender to a stuck metabolism and lack of weight loss when you become part of our community. Enter your email in the sidebar or pop up box today to get a freebie and active aging solutions twice a week.

Photo credits: Woman walking – GaborFromHungary; Woman eating apple – Mensatic.

Alexandra Williams, MA and Kymberly Williams-Evans, MA

44

A Trip to The Past in a Car For the Future: Driving Around Los Angeles in a Chevy Volt

Alexandra Williams, MA

The following post is sponsored by FitFluential LLC on behalf of Chevy.

Trunk space in the Chevy Volt

Either I am giving myself a jolt with the Volt battery, or demonstrating the roominess of the trunk. Or just being dorky!

pic of Hermosa Pier plaque

The Hermosa Beach Plaque at the Pier

I grew up in Hermosa Beach, in Los Angeles County. Over the past 30 years, I’ve probably gone back 5 times, mostly because I had moved far away. Thanks to Chevy, I was offered a Volt to drive around for the weekend anywhere I wanted to go in L.A. Immediately I knew I’d head to Hermosa for day one. For day two, I picked downtown L.A., as I fell in love with the downtown area when I took a tour with the Los Angeles Conservancy a few months ago.

 

 

Day One – Hermosa Beach:

When I was growing up, Hermosa was a family beach town. Parking was not really an issue. It is now! First off, I didn’t care how far I had to park from the beach, as I like walking. Secondly, it was a moot point, because I was so excited by the OnStar feature that I called to get locations of charging stations, and was directed to a spot about 2 blocks from the beach, right in front of the local surf shop. Not only was the charging station free, I got to park for as long as I wanted, as opposed to the 2 hour max for everyone else. Score!

collage of Pier Ave. Jr. High

I went here when it was Pier Ave. Jr. High. Shop and Home Ec. were where the museum now is. My friend’s parents are listed on the plaque as supporters of the community center that it became. And I played volleyball (dressed in ugly green stretchy one-piece gym suits) where the skate park now is. As to the art show, it’s worth a visit when they hold it. Truly gorgeous works. Oh, the movie “Carrie” with Sissy Spacek was filmed here.

pictures from the Hermosa Beach Pier

The Hermosa Beach Pier doesn’t have concession stands or rides, so it’s uncrowded and worth a visit. You can see south all the way to Palos Verdes, and north to Santa Monica. A few years ago, city leaders added a Surfer’s Walk of Fame, including a high school cohort of mine. If you like to people-watch, walk, bike ride, play or watch volleyball, surf, swim, paddleboard, stand-up paddle, or build a sand-castle, this is the perfect spot.

picture of lifeguard station at 22nd street in Hermosa Beach

This is my favorite picture from the weekend because it’s the 22nd St. lifeguard station at the beach by my childhood home. We would dig for sand dabs, get sunburned, put sand in our hair, bury each other in the sand, swim in the ocean, and even build July 4th bonfires before they were outlawed. I sat here for a while and teared up, thinking of my childhood. Enjoy the present so that you can have happy memories when it’s the past.

picture of charging station at surf shop in Hermosa Beach

A free charging station in front of the surf shop on Pier Ave. & Monterey in Hermosa Beach. I parked here for 4 hours for free! And the Chevy Volt got fully charged in that time!

After walking around H.B. all day, I called my new BFF at OnStar, and headed off to a party that a high school friend was giving. In the 70s, my mom directed plays, and she encouraged this friend in his love of working with sound. He grew up to own one of the most respected sound companies around, doing many of the concerts you’ve probably been to. You just never know how a seemingly small act of encouragement can grow. He credits my mom for his path. I credit him for throwing a party that had fire-dancers, aerial silk artists, and excellent music, sound and a light show. I wore hot pink shorts for the hot tub and completely ruined my niece’s life. I forgot the Auntie Dress Code for a moment! hahahahah. She’s now scarred for life.

Day Two – Downtown L.A:

After sleeping in till 8:30 (it was a non-alcoholic party, FYI; I was just tired), I drove the Volt downtown. Did you know you can park in Pershing Square on the weekend for just $7 all day?

picture of Pershing Square

Pershing Square. Look for the inlaid river going into the fountain. And the pet walk area. In the winter they convert part of the Square to an ice rink.

We (family tagged along) wandered around looking at whatever caught our fancy, and swore that we’d do a Conservancy Theatre tour soon.

Exterior views in downtown L.A.

When you go downtown, remember to look up, as there’s always a unique detail to catch your eye. Or art. Or the reconstruction of a landmark. And even the grand opening of a quirkily-named shop! Watch out for griffins!

When we were kids our mom took us to lots of museums, including the La Brea Tar Pits, where we all threatened to push each other in (my parents had 5 kids, hoping to eventually strike gold, I guess), but I don’t have memories of going downtown. I love history (my undergrad degree was in medieval history, which my dad said qualified me for government work), so I am that nerd who reads every plaque on every building. Downtown L.A. has a lot of historic buildings, so it will take me years.

picture of interior scenes in L.A.

Did you know you can go inside the Bradbury Building, the Biltmore, and of course, The Last Bookstore.

picture of Angel's flight and farmer's market in downtown L.A.

No trip to downtown L.A. is complete without a visit to Angel’s Flight (you can ride it when it’s working, which is rare, sadly) and the Farmer’s Market.

You got that, Chevy Volt people? I need the car again FOR YEARS, as I finish these trips through history and my memory. I promise to stop yelling, “Charge me up, baby” at all the charging stations!

pic of some oddities seen in downtown L.A.

I decided that I need to wear THIS and decorate the tailpipe of the Chevy Volt with THIS. So L.A.

This trip started and ended with the Chevy Volt, so it’s fitting it should start and end with pictures of it. In my own inimitable style, of course. If you are on Instagram, Facebook or Twitter, you can see my other photos using the hashtag #ChevyFitTrip. Four other bloggers will be sharing their trips around Los Angeles and New York using this same hashtag, so follow along all summer.IMG_7876

And of course, for more about fitness, fun and active aging, follow Kymberly and me:

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

2) Pick up the phone or email us to book us to speak at your next meeting or conference. Call (805) 403-4338 or email info@funandfit.org.

9

I Spa. Do You? A Visit to the International Spa Association Media Event at the Beverly Wilshire

Alexandra Williams, MA

ISPA MEDIA invitationSis and I drove to Beverly Hills last Thursday as invited guests of the ISPA Media Event on behalf of the International Spa Association. Twelve different spas were in attendance, offering a variety of treatments and products to us lucky media people. Since many of you have asked us for spa recommendations, we thought we’d share our experiences and info about the companies that were there.

First of all, two of our long-standing favorite spas were in attendance, Rancho la Puerta and Glen Ivy Hot Springs, which has hosted our Christmas family get-together the past two years. (For more on Rancho la Puerta, read our review from last summer). At Thursday’s event, Glen Ivy Spa had a labyrinth you could walk (I didn’t, as I am terrible at being contemplative), plus they sent me home with lavender honey and a recipe for lavender honey muffins, which were popular with some family members; and not so much with the younger set!!

picture of lavender honey muffins

Lavender Honey Muffins

The Mandarin Oriental Hotel Group gave me a Calm Mind massage, with a focus on my Chinese dominating element of Flourish. This was perfect timing, as I mentioned I was fighting a bit of light vertigo, so the massage therapist worked to loosen up my very tight neck and jaw. I went away less dizzy, which made me very grateful. According to their recommendations, raspberries are one of my healing foods, which suits me perfectly.

I then had a Vitamin C Infusion mini facial from Massage Envy. They are ubiquitous in California and I was surprised to discover they are only eight years old! The woman who gave me my facial looked about 25, yet mentioned a college-aged daughter. Crikey, after that, I told her to do the same to my skin as she was doing to hers. I wish I had taken her picture, as she really did look 20 years younger than she is.

picture of Sheila Cluff, owner of Oaks at Ojai

Sheila Cluff, owner of The Oaks at Ojai

 

At the Oaks at Ojai booth, I made my very own Italian seasoning, AND met Sheila Cluff, the owner/ founder, who also happens to be a prolific author, fitness icon and ice skater. She’s been in the fitness biz longer than I have! I also stopped at the Matrix booth and test “walked” their latest technology treadmill. I rarely use a treadmill since I love group fitness so much, and find them boring, but this one had lots to keep me occupied, including movies on demand. Mostly I enjoyed chatting with the rep Doug, as he had on crazy blue patterned shoes, mismatched multi-colored socks, and an orange patterned shirt. He said everyone over 50 gets to dress as they please, and age in reverse like Benjamin Button, so I adopted him. A little plug here for fitness – exercise keeps you young. Actually, it can reverse aging in some cases (think dementia, metabolic syndrome, intelligence).

Since fitness is our game, and soccer legs are my, er, legs, I happily hopped on the Travaasa bike and pedaled my way to a kale smoothie. I don’t like chunks in my drinks, so I pedaled till it was smooth. Or till I reached Austin, Texas, where they have a resort! Either way.

Travaasa bike at ISPA Media event

Smooth Ride = Smoothie

New to me was the Sacred Waters massage, which I got from Aspira Spa of Wisconsin. The spa is on a lake considered sacred by its native peoples, and the plants and methods used in the massage were warm and smelled great. The 15 minutes went by way too quickly. I had to feign sleep. They were on to me. Ah, well. Good excuse to visit Wisconsin again.

pic of sacred waters massage at ISPA Media event

Sacred Waters Massage from Aspira Spa

 

 

 

Join us this Wed. June 11, when we welcome Dr. John Ratey, bestselling author of Driven to Distraction and Spark, to discuss his new release Go Wild. Listen and call in at 8:00 am PDT/ 11:00 am EDT or catch the rebroadcast at 8pm PDT the same date at Voice America. He’s just one of many stellar guests on our radio show.

14

Best Workouts for Women Over 50: 7 Age-Relevant Training Principles

Women over 50 - 7 training principles

Age actively with us

Choose the best workouts for women over 50

Kymberly: Want the Ultimate Baby Boomer Body? Personally I am ok with the “Ixnay on the Bikini, but I’ll Still Wear a One-Piece” Body. To get either version, you’ll need to incorporate 7 important, midlife-specific training principles into your exercise routines.

What are key workout plans for women to achieve optimal fitness?

First, we need to establish and agree that midlife exercisers are special, with unique attributes.

Want the Ultimate Baby Boomer Body? Incorporate these 7 midlife-specific training principles… Click To Tweet

Women Over 50 Are Unusual Exercisers in 6 Ways

Baby boomers K and A new headshot

We’re special, so special (Photo credit to Lisa Lehmann of Studio Jewel)

  1. Ours is the first generation to grow up with exercise continued into our adult years;
  2. Our generation’s attitudes and priorities make it easier for us to train and be trained and to understand the need for intentional exercise;
  3. We have the funds and resources to invest in our well being (that’s the statistical theory, at any rate);
  4. Our age group is one that is proactive and doesn’t take our health for granted;
  5. We desire socialization and camaraderie, with a particular fondness for group exercise. Therefore, we tend to prioritize exercise differently when we are a part of a group or when under a trainer’s leadership;
  6. The downside is that we also tend to fall off or quit being active when life gets chaotic, and caregiving or other family needs pull us away.
Women over 50 are special and unusual exercisers in 6 ways. How can we use our unique status to… Click To Tweet

So what do we unusual, interesting, unique, and different women need to do to achieve functionally strong and healthy bodies, minds and attitudes? How can we create targeted workout routines for women like you (and us)?

Outdoor workout for women like Alexandra

Alexandra being unique and interesting

Alexandra: I am seriously hoping the answer involves Clive Owen or Colin Firth, but I’ll settle for just assuming you are speaking of ME when you use the adjectives “unusual, interesting, unique, and different.” Hmmm, second guess. Does it involve bacon? Even though I am a vegetarian, I feel certain that the answer to many things is “bacon.”

Now,  you said midlife women are special in 6 ways. And if you’d given 6 training principles, I’d know Bacon was the answer — Kevin Bacon. If you don’t know about the Six Degrees of Kevin Bacon, you can read the link while doing your seven training principles. To defy gravity (and age), plus engage in gym movements, do this Footloose workout.

Kymberly: We know my sister is really Baking, not Bacon Woman. Anyway, stay Footloose and Bacon Free when you incorporate the following into your regimen:

7 Training Principles for Women Over 50

1. Increase Intentional Stepping

Continue to build bone strength by selecting impact activities. Especially at our age, we need to strike the ground by walking, jogging, skipping, and stepping to stimulate our bones. Step classes are particularly effective at offering impact without adverse joint stress. This is a case of wanting gravity’s effects!

2. Use Body Weight in a Functional Manner

Choose movements and exercises that mimic daily life activities such as climbing stairs, loading groceries into the car, carrying luggage on fun, exotic, vacation trips. (A boomer can envision, nicht wahr?) Such exercises might include step ups and squats, for instance.

3. Train to Preserve Back Health

Brace through the core and hinge from the hips. Add dead lifts to your repertoire — but let’s call them “live lifts,” shall we? Look for opportunities to activate the back (dorsal side) of your body in addition to performing ab and core work.Practice good balance and posture

4. Focus on Posture

Be sure to sit and stand “strong.” Address muscle imbalances. Take action now to improve posture now and later. No Dowager’s Hump for you, just Dowager title and property rights. Speak to me Downton Abbey fans!

5. Engage in “Brain Gym” Movements

  • Move in ways that connect the left and right sides of the brain such as crossing the midline
  • perform diagonal movements, (cross chops anyone?)
  • memorize movement patterns (choreography is a good thing)
  • follow cues or directions

You can see where fitness classes really are ideal for those of us wanting more than physical payoff from our workouts.

Kymberly on log in Yosemite

Defy Gravity AND Train for Good Posture standing, sitting. lying, hovering in midair!

6. Defy Gravity

Reap on land some of the gravity defying benefits of water exercise. Who doesn’t look forward to reduced joint stress, buoyancy, and a certain lightness of being? Translate that “up” feeling to land movement by emphasizing the up phase. For example, with squats, engage your muscles more when standing than lowering. Change the pace, speed, or emPHAsis of moves to prioritize the press away from the floor. In short, concentrate on the parts of exercises that work against gravity.

7. Input Impact to Improve Internal Integrity

I, I, I , yi yi! Use both cardio and resistance training to target age-related risks and preventable declines. Do the exercises you choose challenge your mobility? Balance? Bones? Coordination? Just as you might choose nutritionally dense foods, select movements that offer a compound or multiple return for your invested effort.

Kymberly: Begin with the end in mind — increase overall strength, stamina, core strength, mental agility, resistance to disease, and ability to continue pursuing life with vigor and enthusiasm. Heck, we also want to look good, right?

alexandra TRX plank tuck - workouts for women over 50

When Will This End?

Alexandra: I’ve only got my end in mind.

Action: To really be ahead of the game, try Training Principle Number 8 — Subscribe! Have us come to you twice a week with fitness pro insider insights on how you can age more actively than all the other baby boomers you know. Enter your name and email into any of the subscription boxes. Plus claim your bonus.

Kymberly Williams-Evans, MA and Alexandra Williams, MA