Archive

Monthly Archives: November 2015
23

Perfect Body Season is … Never In Season

Trying to lose weight over the holidays before you see any judgy relatives,  grandkids who want to play, or the crotchety old uncle who said you’d never amount to much? Fuggetaboutid! Give yourself the ultimate gift of self-love this season and revel in the ribald revelry of winter with some gusto, acceptance, and balance. Being “thin” was not always in. Being healthy and active (with good posture) is always in style. And hotter than mulled cider!

* See our series on the subject of how to assess, then improve your posture to look more fit. You are welcome!)

Body image & a perfect physique are matters of perspective, culture, history, & whatever… Click To Tweet

Health and beauty are inside jobs! Body image and a “perfect physique” are matters of perspective, culture, history, and whatever the mass media tells us.

Can you say “Mixed Messages?” Don’t believe us? Take a brief tour through past wistful wishes for va-va-voom figures. Look at what people were willing to do to achieve that “look du decade.”

Too Skinny, Men?

Hottie or Nottie?

Don’t make us talk about you years from now! Our gift to you as we wrap up — no, not gifts. We are not that organized! — Work the look you already have. Embrace it; Look it in the eye and say “Ell-bees – you and I are going into the New Year together baby, guilt- and stress-free!

Whoa now you Vixens, Dashers, and Red Nosed sorts! Don’t go overboard — or is that “oversleigh?” We said give yourself some body-lovin’ self-acceptance while staying active, not plunk down your hiney so finey!

Done with Exercise until 2016? Hope not.

ACTION: Subscribe to get us to come to you twice a week with active aging solutions tailored to women over 50. Subscribing is self love! Simply enter your email in one of the boxes AND get your bonus free.

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

 

 

3

Grateful for What You DON’T Have

Take care of the baby peacockTime to Give Thanks — to Others Who Care for Others

It’s gratitude time, but not how you expect. The focus at Thanksgiving is usually on appreciating and giving thanks for what we have. This post looks at what you perhaps DON’T have. Stay with me as I explain.

Now that your children are older, do you enjoy having your schedule, time, and flexibility back? Is your life now one of more ease with fewer responsibilities? Do you find your energy lifting as you carve out a wee bit more “me” time?

Caregiving and Caregivers: We Are They, and They Are Us

Well fuggetaboutit if you are a caregiver! For the 40 million unpaid caregivers in the US, a moment of downtime, without demands or responsibilities is an elusive memory.

Many caregivers are boomer women, often sandwiched between the needs of their parents and their own kids. My sister is a prime example. She cares for her 19 year old special-needs son and orchestrates care for her husband who suffered several strokes this past year. What don’t you have that people like my sister and the women listed below do?

  • Constant worries about a loved one (in addition to usual worries);
  • Time demands that stretch the imagination and laws of physics;
  • Medical and other financial stresses that bombard daily;
  • Weariness caused by lack of sleep, high stress, and reduced freedom to exercise;
  • Unsupportive input from others who tell caregivers how to do a better caregiving job, but they aren’t actually doing the work.

What can you do to give a caregiver a break? Glad you asked! Plus you can win $$$ Click To Tweet

Perform a Random Act of Kindness

Yup! Happy Thanksgiving, which comes at the end of National Family Caregivers month. In honor of the many caregivers in our nation, the Ad Council and AARP ask for your support of the Random Acts of Kindness initiative.  No, they’re not asking for funds, but for kindness – the kind that makes you feel good, while helping lift another. What can you do to give a caregiver a break? Glad you asked!

One other thing — read the following stories and random acts of kindness suggestions from women who have been in the trenches. Click on the title of each listed post. You’ll be inspired, uplifted, amazed, and — as is perfect for the season — grateful. For what your life does and does not have. And for who and what it does!

[listly  id=”uaO” layout=”gallery” per_page=”25″ show_item_tabs=”false” show_item_filter=”false” show_list_headline=”false” show_list_badges=”false”]

Looking for more insight into the lives, success strategies, and ways caregivers can stay healthy themselves? Perhaps you are also a caregiver deserving a kind deed! Then take a look at these posts from our site.

ACTION: Click on the links and listly posts above. Comment on the listly stories. Perform a random act of kindness for those who caregive. Let others know you are aware and care!

This is a sponsored post on behalf of Element Associates and Midlife Boulevard.

Kymberly Williams-Evans, MA

17

Who Wants to Wrangle a Balloon in the Hollywood Christmas Parade?

My son is getting a fun birthday present this week. We are going to be balloon wranglers in the 84th annual Hollywood Christmas Parade as part of a Hollywood Hotel package.

Chinese Theatre, Hollywood
Even though I grew up on a beach in L.A. County, I rarely went to Hollywood. Now I enjoy going to the area, as it has so much activity, energy, architecture, history, people-watching (and there are a LOT of quirky people there, believe me, especially those in costume near the (Grauman) Chinese Theatre), restaurants, nightlife and creativity.

I am going to figure out a way to hold my parade balloon (an elf or candy cane) with one hand while taking pictures and sharing real-time videos on my Periscope account while we march in the parade this Sunday, November 29 at 5pm. Then we’ll stay overnight at the Hollywood Hotel, which is over 100 years old.

Celebrities will be in the parade – Penn and Teller are the Grand Marshals – and celebrities have stayed at the hotel, so my fingers are crossed that Kristen Wiig and I will meet and become BFFs while clutching an inflatable elf (not Will Ferrell, though that would be good too). I wouldn’t say no to Aidan Quinn either.

entrance to Hollywood Hotel

Anyone who wants can get in on this adventure: Be a balloon wrangler in Hollywood. Click To Tweet

I’d love to say I’m special, but actually anyone who wants can get in on this adventure. Book a room at the Hollywood Hotel for a stay that includes the night of the parade, and you can walk the parade route with us (and the hotel team) for rates as low as $139 for two people. This includes hot buffet breakfast, Wifi, Hollywood Hotel t-shirt and holiday hat to wear in the parade and, of course, walking in the parade. You have to use the promo code XMAS to get the deal. Most hotel chains charge that much just for the Wifi and breakfast.

Hollywood parade floatsWe’ll be walking the world’s longest red carpet – 3.5 miles along Hollywood Blvd, Sunset Blvd, and Vine – all street names that visitors from around the world know and want to visit. So yeah, I’m pretty excited about letting my son know what he’s getting for his birthday. He won’t quite be 21, so we’ll skip the outdoor bar and lounge, but we’ll pack our swimsuits for the pool.

I love history, so maybe you will enjoy this tidbit that caught my eye – the original Hollywood Hotel was owned by H.J. Whitley, the man credited with establishing Hollywood. You know, BEFORE silent pictures were all the rage.

toys for tots hollywood paradeI’m really looking forward to our adventure as parade participants. We’re taking up one of the hotel’s 130 rooms, so if you want one of the other 129, you’d better hustle up. Hollywood glamour. Celebrities. A vintage, yet cosmopolitan vibe. Culture. And that other thing. Oh yeah, the parade!!!!

I’ll make it easy on you: For more information or reservations contact 1-800-800-9733; 323-315-1800 , or visit hollywoodhotel.net or on Facebook. The hotel is located at 1160 Vermont Ave., Hollywood, CA 90029.

photo credits: Hollywood Hotel and Hollywood Christmas Parade

I wasn’t paid to write this post. I was invited to stay at the Hollywood Hotel and participate in the parade, which I am REALLY looking forward to. Since you made it all the way to the bottom of this post, you might as well subscribe right over there ——–>

Alexandra Williams, MA

Dried Plums: Your Grandma Was Right About Them

I’ve been working on a magazine article about the top healthy food trends for 2016, so this is a perfect time to team up with California Dried Plums, as people are finding so many creative ways to incorporate them into their snacks and meals.

plums Some super creative recipes are coming out of the nation’s most popular restaurants – from Gitane’s stuffed dried plums with goat cheese and prosciutto with a citrus gastrique to Russian restaurant Mari Vanna’s beet salad with walnuts and dried plums, and back west to San Francisco’s Q in San Francisco, where they take dried plums with red verjus and purée them with red wine vinegar, salt and Dijon mustard in its crudité appetizer.

Tasty Snack

My all time favorite dried plum treat is prune hamentaschen (yup, I’m old enough to go by the original name), but as Thanksgiving is coming, I decided to share this recipe for plumkins from the California Dried Plums Culinary site. It only takes 20 minutes to prep and 10 minutes to cook, so you can bet I’ll be bringing these to our holiday dinner.

California Dried Plum purée:
1 1/3 cups (about 8 ounces) pitted dried plums 6 tablespoons hot water. In food processor, process dried plums and water until puréed.

Plumkins:
1 can (15 ounces) pumpkin purée
2/3 cup California Dried Plum purée
¾ cup + 1 Tbsp sugar
1/3 cup canola oil
1 tsp vanilla
1 tsp orange zest
4 eggs
3 cups whole wheat flour
½ cup coarsely chopped walnuts
½ cup California Dried Plums, chopped
2 tsp baking soda
½ tsp salt
1 tsp ground cinnamon
½ tsp baking powder
½ tsp cloves

Directions
Preheat oven to 350 degrees.

Mix together pumpkin purée, dried plum purée, sugar, oil, vanilla, orange zest and eggs in a large bowl. Add in the remaining ingredients and mix well.

Place paper muffin cups muffin tins. Fill 2/3 of the way with batter. Bake 15 minutes or until a toothpick inserted in the center comes out clean.

Recipe created by Leslie Bonci, MPH, RD, CSSD, LDN for the California Dried Plum Board.

Nutrition Facts
Calories 35Total Fat 1.1gCarbohydrate 5.6gProtein 0.5gFiber 0.7g

CA dried plums recipe for plumkins

Health and Bone Benefits

As I’m particular about what goes in my body (it’s the only one I’ve got, and it has to last), I also care about the benefits. Eat my way to health?! Well, sure, something like that.
Research suggests that eating two servings, (about 100grams or 10 to 12 dried plums), may improve bone mineral density (BMD) and slow the rate of bone turnover in post-menopausal women. As a Boomer, that is definitely important to me.

Vitamin K helps improve calcium balance and promotes bone mineralization. A 40gram serving of dried plums (4-5 prunes; about 100 calories) is considered an excellent source of Vitamin K, which provides 30% of the 80mcg Daily Value.

Vitamin K helps calcium balance & bone mineralization. Dried plums are an excellent source… Click To Tweet Dried plums may help manage weight through improved satiety, perhaps by producing lower glucose and/or appetite-regulating hormone concentrations.

Naturally cholesterol free (maybe that’s news to you), they also promote digestive health (which isn’t news to us Boomers, I imagine).

Emerging research suggests that dried plums support healthy bones, and may support heart health, digestive health, immunity and healthy aging. So don’t eat them if you want unhealthy aging. Exactly. Who would sign up for unhealthy aging?

Long a part of California’s agricultural history, dried plums are getting lots of great press lately because of the combination of taste and health benefits. You can learn even more (and get some sweet and savory recipes) by heading to the California Dried Plums site.

I shall now go try my new phrase on my son – “Don’t be a bumpkin. Bring me a plumkin.”

Yes, this is a sponsored post. Yes, I love dried plums. Yes, I jumped at the chance to partner with Vibrant Nation in this campaign for California Dried Plums. I did, however, receive a few bags of dried plums in the mail. No, I’m not sharing. I’m using them for my plumkins. Can you tell I like to say “plumkins?”

Now go over there ———————–> and subscribe to our twice-weekly posts. All great stuff for actively aging Boom-Chicka-Boomers.

Alexandra Williams, MA

photo credits: hamentashen/RealFoodForager via creativecommons.org; plumkins/California Dried Plums; fruit basket/Alexandra Williams

 

“I am participating in a VIN campaign for California Dried Plums. I am receiving a fee for posting; however, the opinions expressed in this post are my own. I am in no way affiliated with California Dried Plums and do not earn a commission or percent of sales.”

12

How Do I Lose Weight But Not Bulk Up?

No Hulk! No Bulk!

Dear Fun and Fit: K and A–I want to lose weight, not bulk up and build muscle. I’ve recently joined a gym and started doing 40 minutes on the elliptical and walking five miles on the treadmill each day. Should I still do this daily elliptical routine to lose weight or just stick with the walking so I don’t bulk up and get too muscular? Thanks so much! Chelsey, Effingham, Illinois

Kymberly: Good news walking wonder woman. Not only can you tread the light fantastic, but also you can work the elliptical until you shrink so much you have to run around in the shower to get wet. Unless you are actually lifting the elliptical machine above your head until muscular fatigue sets in (probably around one repetition), you are in cardio land, not weight or strength training land.

How Do You Know if an Activity is “Cardio” or “Aerobic?”

An “aerobic” or “cardio” activity is defined as being:

  • systemic (using many muscles in the body, mostly the major ones in the lower body)
  • with elevated heart rate
  • at a pace you can sustain 20 minutes (even if you go longer or shorter, you COULD sustain it at least 20 minutes)
  • always able to breathe comfortably at a rate of 60-85% of your heart rate maximum
  • low resistance and many many many repetitions.

While aerobic exercise will strengthen your heart, it will not really affect muscle mass.  In short, work out bulk-free with both the treadmill and elliptical as neither will build much more than the heart muscle.

Bodybuilding vs Strength Training: Build or Bust a Myth?Kymberly and Coco using TRX

Alexandra: There is a myth, that’s a mystery to me and misses the point about weight loss. That myth is that weight training will make you all bulked up like the Hulk. That is called bodybuilding. If you want to lose weight, you will have to add weight training to your regimen (see how it’s called “weight training?” That is because you are training your weight to bend to your will). With cardio, if you hustle your bustle (19th-century version of Spanx®), you can burn 10-12 kcals a minute; with weight training it’s only 8-10 kcals per minute. But, da da da da (those are trumpets), due to a magical thing called the metabolic spike (not a volleyball term), you will continue to burn kcals for about an hour after you finish working out and are sitting on your Chelsey Tushy. So in the end, due to the wonders of higher math, you will actually have burned more kcals with the weight training added in.

While aerobic exercise will strengthen your heart, it will not really affect muscle mass. Click To Tweet

Kymberly: If it reassures you even more, unless “Chelsey” is a fake name for “Carl” or “Charles” or “Manly Man,” as a female you do not have enough testosterone to accidentally bulk up. No sireee, I mean no misseee, you will not wake up one morning suddenly sproing boing, pop pop muscle-bound beyond belief and desire. Creating muscle definition is a process that takes time and deliberate weight training effort, so if you see yourself getting more muscular than you want, I’m pretty sure you’d notice and make changes to your program.

Alexandra: Because we like you so much, you get the bonus info that we haven’t told anyone (except in these other posts which we encourage you and everyone to read, then blab about):

Glam girls have curves5 Reasons to Attend a Strength Class

Do You Have to Work Harder and Faster as You Age Just to Stay the Same?

Weights or Cardio: Who’s on First?

By adding weight training, you will change your metabolism and be burning kcals at a higher rate all day and night. Even on vacation and during high fatty-intake sports matches and dates where you eat a lot because someone else is paying (oops, gave away my college financial solvency plan), you will be a little kcal-burning heater.

Dear hulkers and bulkers: What kind of weight training have you added to your exercise regimen? Did you even know there was a She-Hulk?

ACTION: Want guidance on exactly what to do to lose weight, get strong, boost your metabolism, and counteract the effects of menopause? Consider our TransformAging webinar summit package wherein leading experts offer practical strategies and up to date tips. Click to find out more and to be more (or less!)

Also take a look at this spiffy gifographic:

Trouble Viewing? Click for Text Version
Why Women Should Lift Weights - 5 Myths Busted
Source: Why Women Should Lift Weights – 5 Myths Busted

Kymberly Williams-Evans, MA and Alexandra Williams, MA

11

Which is the “Best” Cardio Workout: Walking? Running? Machines?

Kymberly's walking feetWhich is a better cardio workout: stationary bike, treadmill, elliptical, rowing machine?  Tina, Lubbock, Texas

I heard walking is much better for you than running, especially for women over 50.  Is that true?  If so, why? Noel, St Joseph, MO

Walk, or Run to the Best Cardio Exercise

Kymberly: Dear aerobic ladies:  Since the same answer applies to both your questions, we are tackling them together. (Kind of like what guys said to us in our early dating lives, pre-hubbies. That “twin thing” again.)   The bottom line is that the “best” activity is the one you will actually do. Log time and intensity. Which activity do you find most comfortable on your body? Which one will you stick with the longest? Which one keeps you injury free? The goal is to go as long as you can, as hard as you can, as often as you can. What do you actually LIKE doing? Yes, it’s that simple and accessible!

Nashville bowling- Alexandra

Bowling is great cardio – as long as you jump for joy when you don’t bowl a gutter ball

We could give you heart rate formulas and a discussion about involved joints and high impact versus medium or low impact, but why get caught up in all that? “Log time; be happy” is the best advice we can give you for cardio. Your body will tell you what you prefer doing. If not, Alexandra will.

Alexandra: First of all, no-one ever tackled me. It was more like throwing themselves at my feet. Or running away – I can’t remember which. But it involved some sort of aerobic workout. Which is my point entirely – you need some sort of cardio exercise. The exact “right” one kind of depends on you. Tina, which machine do you like better? Noel, do you prefer running or walking?

You have to do the one that you will actually do! What? That sounds like a skanky date proposal!

Which is Better: 6 of One or Half Dozen of the Other?

Alexandra:”Log time,” by the way, means writing down the amount of time you are doing your chosen activity. You don’t get to count the time spent “standing in the shade” or “checking my phone messages,” which is what Kymberly always does when we walk together on a gentle, uphill slope! Me personally, I hate to run. I want to exercise, not sweat! Walking is my favorite non-work-related exercise because it allows me ample time to play with my iPod (which I still don’t quite understand), with time left over for calling my teenager for iPod advice. I can’t make those kinds of calls if I’m running!

The best cardio workout is the one you will actually do. Click To Tweet
Climbing the road

Who’s the best at getting down cardio hills?

Kymberly: Excuse me, but “gentle, uphill slope” my Cinnabuns!  Alexandra took me on a forced death march up a cliff with no end, under the raging sun, dangling the water bottle from her “busting my butt” hand. What I would have given for a nice, programmable, non-taunting piece of cardio equipment at that moment. So the new and best cardio activity for me now is to work my way downhill. Like what’s-her-twinnie, I am not a runner. The knees do not take well to all that pounding. The last time I did a running program was from my house to Alexandra’s back in the day when we were ahem, …younger. She lived a mile from me then and made pancakes for brekkie if I showed up on time. Then she would drive me home. So you can see where a running program really was not the best workout for me. The pancakes were the best though!

Again the “best” cardio workout is the one or ones you will actually engage in. Even “better” is to change up the activity.  If you always power walk, try a stair climber now and then. If you always run on a treadmill, get outdoors and walk.  Check out this article that proves Alexandra and I are geniuses with great advice when we tell you to do Interval Training and enjoy the process.

bicycling - AlexandraOther “Bests”:  Click, read, comment, be the best!

Which are the best foods to eat before a workout?

What is the best way to train your triceps?

What are the best ways to burn fat if you are a woman over 50?

ACTION: And finally, what’s the best way to get us to come to you twice a week with solutions to your active aging issues? SUBSCRIBE to our blog, of course. Simply enter your email in one of the handy dandy boxes. 


GO HERE TO CHECK OUT AN ARTICLE courtesy of ACE Fitness. They were kind enough to totally back up everything we are advising.    http://bit.ly/BESTcardioworkout
What is your favorite cardio activity?  What do you find “best” (besides our blog, of course)?
Kymberly Williams-Evans, MA and Alexandra Williams, MA

7

The Perfect Getaway: The Oaks Spa in Ojai

Do you ever have the desire to go to a place where you can do nothing at all except relax, or perhaps do something active and enjoyable all day long? If you’re in California (or headed there), you may want to add The Oaks at Ojai to your plans.

Oaks at Ojai pool at sunset

We just spent a few nights there, and managed to relax and be active simultaneously. The Oaks at Ojai is a small, family-owned spa right in the middle of downtown Ojai. Does that mean it’s busy or noisy? Just the opposite, as Ojai is a mellow town of only 8,000 people. Our totally unscientific guess is that 5,000 of them are artists, and the other 3,000 are hikers and bicyclists.

Headed to The Oaks at Ojai? We may join you for a walk, swim, bike ride, massage, meal or retail therapy. @OaksSpa Click To Tweet

In just two days, we did the following:

Skin Authority Fit & Firm Treatments (Fit & Firm for Fun & Fit – perfect)
Bike Riding on a path that leads all the way to the ocean at Ventura

A sunset meditation on Mount MeditationMount Meditation, Ojai
Fitness classes (ever tried Glow in the Dark Qi Gong?)
Had 3 meals a day prepared to our specific diet
Walked downtown
Played Bingo (though we didn’t win the muffins, dang it)
Made new friends
Visited Bart’s Bookstore (which leaves books outdoors at night – you pay on the honor system)
Bart's Books in Ojai
Shopping
Lost a little weight
Relaxed
Hiked the Valley View Preserve (with absolutely stunning panoramic views)Ojai Valley midday

We even met a woman who was leaving after a 3-week stay. She said she wanted a place to recuperate and make new friends after going through knee surgery and rehab. Once she got there, she didn’t want to leave. So she didn’t.

We didn’t want to leave either, but it was time to go to L.A. to celebrate our mom’s 86th birthday. The drive to L.A. is just over an hour. From where we live in Santa Barbara it’s only a 45 minute drive, so we’ll be back. Heck, I need to put my brand new bike lock to use, though I never actually locked my bike while we were there. I just parked it in the private patio garden at our bungalow.Oaks at Ojai bedroom in bungalow


Let us know when you’re headed to The Oaks at Ojai. We’ll try to come down and join you for a walk or swim or bike ride or massage or meal or retail therapy. Bike riding at Oaks at Ojai

Alexandra Williams, MA

Subscribe to our twice-weekly boomer-oriented blog posts right over right there on the right——->

We were not paid to write this post. We were invited guests of the Oaks at Ojai for 2 nights, and boy did we appreciate their hospitality. So much so that I even taught the guests the “Thriller” dance (insert wolf howl right here).

5

A 10K Walk is as Far as a 10K Run

What if you could participate in a running race by not running and not racing? Could such a thing be possible?

badge for Lexus LaceUp 10KWhen you hear about 5K, 10K and marathon races, you immediately think it’s a running race, right (especially as the words “running” and “race” are in the title)? And if you’re a Boomer woman who doesn’t actually enjoy running, you would probably then classify that race as “for someone else,” and move on to other things. But as I discovered a few years ago when I was invited to participate in a half marathon in San Francisco a few months after I’d had knee surgery, it IS possible to walk. As a matter of fact, lots of other participants will be walking too.

Lexus LaceUp Running Series Presented by Saucony

That half marathon was four years ago, and I still love walking, especially in scenic places. So when I was offered the chance to join the Lexus LaceUp Running Series in Palos Verdes, guess what I did? I ignored the “running” part of the title and signed up to walk the 10K. They have a 5K and half marathon too, but this time the 10K feels right for me.

It’s good to get out of your comfort zone and try something challenging, yet achievable. Click To Tweet

the 10K course for Lexus LaceUp RaceIt’s good to get out of your comfort zone once in awhile and try something that’s challenging, yet achievable. The distance isn’t challenging, but I have to stay under a 16 minute per mile time limit, so THAT is the challenge. I haven’t timed myself in years. But the race is in Palos Verdes, which is near where I grew up, so I’m looking forward to the outstanding scenery – beaches and cliffs and gorgeous homes, oh my.

Many of our posts share tips about the benefits of cardio movement on the brain, stress levels, weight gain, and disease prevention (Read the links for definitive proof that a walk can be as good as a run for many health goals). Yet we Boomer women are still NOT aging healthfully.

pic of running uphill in San Luis Obispo

If you accept the importance of moving, yet reject the unpleasantness of running (the only running I ever enjoyed was when I played soccer), try walking the 10K with me on November 14. Or go for the 5K. Bring a group of friends and chat as you go. You can even sign up for the December 06 event in Riverside and do two (okay, you can do one or the other). The cost is quite low, especially when you factor in the 30% discount if you use my code: FunandFit30.

If you DO happen to enjoy running, you can still get the 30% discount, plus the pleasure of passing me early on in the race. Whether you run or walk, you’ll enjoy a Sierra Nevada beer toast, local food-truck brunch, and music. And if you’re a serious runner, you’ll be glad to know you get chip timing, real time results, tech T-shirt, sticker, and a high quality finisher’s medal. This link has all the info.

See you at Pelican Cove Park on November 14!

I was not compensated for this post. I did receive free entry, which is the perfect motivation for me to get my walking shoes on and drive down to the Lexus LaceUp in Palos Verdes. Besides, two charities are receiving monies from the registration fees, so that’s extra motivation right there.

15

Stretching: Before or After Walking, Running, Hiking, Fighting?

DearStretching cat K and A: Is stretching better before or after doing cardio exercise, such as a hike, walk, or run? We believe that the couple who hikes together, stays together. This morning on a lovely hike, we found ourselves debating the truth of exercise advice ONE of us learned long ago: to leave the deep stretching until after the heavy workout — as opposed to stretching before a hike or run, when muscles are cold and maybe a little cranky.  Thanks, from your fans, Gordon & Erika, Goleta, CA

Kymberly: The couple who debates together stays together … until one of them loses this bet. Yes, we’ve been around this walking block and see the dangers that lie ahead. But we persevere anyway to bring righteous truthiness and stretchiness to the active world. Once we answer, will one of you be cranky even though your muscles will no longer be?

And the winnah winnah winnah is …………….. ONE of you is correct. Ok, I’ll give. First, we assume you mean “static” or holding still when you say “deep stretching.” In that case, stretches are best held when muscles and the core body temperature are at their warmest. For static  stretching, that spells “post activity.” Your heart rate is up, you’re possibly sweating, your internal temp is toasty  – good time to ask the muscles to ex–teeeeeend. Is ONE of you hot under the collar now?

In warm-up, do the type of movements you'll be doing in your workout, but at a lower intensity… Click To Tweet

Statically Stretching Post-Exercise

Kymbelrly stretching w tree splits at Rancho la Puerta

Don’t split up over stretching disaTREEments. Do the splits instead.

Alexandra: We covered some of this (including a lovely picture) in our post When to Stretch. But the full truth and nothing but the truth is essentially whatever Fun and Fit say it is, for the simple reason that we sprinkle a light dusting of truth over nothing everything we do, so we’ll give you even more info. While doing your post-exercise stretches, please hold and argue, yell and scream politely discuss your differences of opinion for at least 15-30 seconds so that you can get improved active range of motion, rather than a quick 5-second dish-throwing tirade discourse about improved passive range of motion. Keep in mind the goals of stretching: 1) to maintain or improve range of motion (flexibility) and 2) to reduce the risk of injury and soreness.  You will reach these goals better with warm, happy muscles that have been contracting and extending throughout your aerobic workout and are now ready to solely lengthen.

Which Movements Belongs in Pre-Exercise?

Kymberly: Let’s divide and conquer – umm, this is the segment that is not couple’s advice. To prepare to move, (i.e. hike, run, walk) you need to actually move. Yes, indeedy. A warm-up needs to literally heat up the body by mimicking the workout to come. That is, in your warm-up, do the type of movements you will be doing in the workout, but at a lower intensity and graduated pace. Rehearse the joint actions and movement patterns you are about to perform.

Bob walking up beach steps

A loooong stretch … of up

For example, if you are about to take a power or dog walk, the best warm-up is walking – not jogging, side stepping, or squatting. Start at a moderate pace, ideally and initially on flat terrain. About 3-5 minutes later, pick up the pace and stride intensity. Holding still and stretching statically would be the opposite of this.

Dynamically Stretch in Warm-Up

Guess what? As you warm up, you are actually building in the necessary stretches — dynamic (moving) ones. By definition, if I am contracting my quadriceps, my hamstrings are simultaneously lengthening. As I swing my heel forward to take a step, my shin contracts. Its antagonist, or pair, the calf muscle has to extend. So you really are stretching pre-workout, but in a dynamic way that meets the warm-up goals.

Static Stretching Before Exercise Neither Reduces Soreness nor Minimizes Injury

Kymberly: The muscles are most helpful when warm, pliable, and extensible. Also, all the latest research concludes that static stretching before exercising offers no injury prevention protection. Nor does pre-activity stretching help minimize muscle soreness. ARE YOU LISTENING PEOPLE AND COACHES?!  ALERT ALERT –EXIT THE 80’s DOOR AT THE END.


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Alexandra: This post took us 15-30 hours to write in a non-passive way because that’s how long it took for us to conclude that no stupid, **&^*^%$ reputable research exists about “cranky” muscles. As a sop, though, here is a nice, compassionate saying regarding cranky, angry people.

Kymberly: So who won the bet, G or E?

Dear Readers and Crankyfoos: What is your favorite stretch after a long hike? What do you argue about during your strolls?

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Photo credits:
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Kymberly Williams-Evans, MA and Alexandra Williams, MA