Back when California was still part of Mexico, the ranch lands were bestowed to the Mission San Carlos Borromeo del Rio Carmel. By 1928 it had changed hands several times, and a hacienda was constructed. Nicknamed “Hidden House,” it was a hideaway for Hollywood celebrities. You can see many pictures of them on the walls of the still-standing building.
In the 1940’s it was expanded to include guest rooms and one of the first swimming pools in Carmel Valley. Fast forward to 2006, and the current owners brought it back to its original splendor, while adding vineyards, olive groves and wine caves.
Wine and Food
On our tour we got to taste a number of their estate wines, which have been rightly listed by National Geographic as one of the “world’s 10 best wines.” What appealed to me was their organic, high end Jarman varietals because they were created to honor co-owner Hunter Lowder’s mother, with a portion of proceeds going to the Alzheimer’s Drug Discovery Foundation.
My dad, a former wine connoisseur, would love their estate wine club. Besides getting exclusive access to some of their limited-production wines (which I found out means you cannot buy them elsewhere), club membership is also one of the ways to gain access to the ranch grounds, events and guest cottages. My dad also would have loved the offsite Will’s Fargo restaurant (which is owned by the same family) where we got to have dinner as their special guests. I had a favorite waiter. He noticed I was a bit cold on the outdoor patio and brought me a folded up tablecloth to put around my shoulders. I think he liked me best!
Even if you care nothing for wine, you’ll still want to stay on the property. Weddings, retreats, special events, (we were a group of 14 bloggers, though the property can accommodate 38 overnight guests), or corporate dinners are all options for staying overnight in one of the 10 “cabins.” I have it in quotation marks because my so-called cabin had a kitchen, living room, and two separate bedrooms, each with their own bathroom. It was divine, actually.
After touring the wine caves, we got a thorough tour of the – are you ready for this – game room, carriage house, great room, conference room, chapel, lawn and veranda, garden courtyard, rose patio, and stone terrace. We were also given complete access to the swimming pool.
We had spent the previous night in Carmel-by-the-Sea, which was a few miles away, yet completely different. I was trying to decide which place I preferred, and came to the conclusion that they were tied for first because both places were amazing in their own right. The main thing they had in common was superior hospitality.
If you want scenery, take Highway 1 along the California coast instead of the inland freeway choices. After leaving Holman Ranch, I wasn’t in a hurry to get home, so I took this route for the first time in quite a few years. Even though it was foggy for much of the drive, I managed to get some great photos, and go on a few hikes. One warning – your nose will let you know when you’re at the elephant seal rookery just north of Hearst Castle.
Text and photos: Alexandra Williams, MA
Are midlife exercisers safe to exercise in the heat? Is it enough to simply stay hydrated? What are the dangers (and solutions) for active boomers who face high temperatures and humidity? Are you thinking yet of the Poindexter song, “Hot, Hot, Hot?”
Summer is here. We can all go outside and run (or walk, in our case). In the heat. And possibly where the humidity is high enough to make your body look like it’s crying. But wait, we’re not saying avoid outdoor exercise. Say nay to that. We want to encourage you to go outside and be active. Of course we always support going inside to group fitness classes, especially when the room has AC! But stay hydrated.Are midlife exercisers safe to exercise in the heat? Click To Tweet
Often we’ll put sunblock on, then a hat and head outside (Head. Hat. Get it?), but leave behind a water bottle because we won’t be gone long, or it’s a hassle to carry, or or or. Be well-prepared especially if you aren’t well-hydrated. We won’t lecture you (but we’d like to) if you don’t take along your water bottle, but we WILL share some definitions and information. Then you can know when you’re in harm’s way or safe to beat the heat.
Euhydration – normal hydration. Your body is taking in the same amount of fluid as it’s expending. In a hot environment, that’s about 3500 milliliters (compared to 2500 on a normal day).
Hypohydration – a reduction of body water as the body progresses from a euhydrated to a dehydrated state.
Dehydration – when water losses due to sweat are not offset by water intake. Read Water: Chilled, Stirred or Straight from the Pool Post-Exercise? if you wonder whether to drink cold or tepid water:
Hyponatremia – abnormally low plasma sodium concentrations. When more fluids are consumed than are lost, excess water accumulates relative to sodium. Danger, danger.When exercising in heat, is it better to drink a lot at once, or go w/ lots of sips spread over the day? Click To Tweet
Exertional Heat Exhaustion – the body’s heat production exceeds its ability to dissipate heat, and core temperature rises to >104°. Symptoms can include excessive sweating, nausea, dizziness, and headache.
Exertional Heatstroke – more severe than heat exhaustion. In addition to the above symptoms, heatstroke sufferers can also experience a gradual impairment of consciousness, difficulty concentrating, sweat-soaked, pale skin (these symptoms are different from classic heatstroke), and even death.
* Rather than taking sips of water over the course of your outdoor exercise, drink a larger volume all at once. You’ll stay in euhydration longer.
* If you exercise longer than 90 minutes, rehydrate with water that has electrolytes added (primarily sodium and potassium, though some sodium is reabsorbed by the sweat glands – the body sure is amazing, eh)?
* Drink water before, during AND after exercise – yes, all three.
As to whether it’s better to drink cold or room temperature water, the research clearly indicates that … it doesn’t really matter. The temperature that’s most effective is … the one that will induce you to drink more water.
If you find water boring, that’s no excuse to go buy sugar-laden drinks or skip the water bottle. Simple throw in a sprig of mint or rosemary, or a wedge or orange, lemon or lime, and off you go. Up hill. Down dale.
ACTION: Drink up biweekly solutions for aging actively and exercising effectively and safely when you SUBSCRIBE. Enter your email in any of the subscription boxes floating about.
by Alexandra Williams, MA and Kymberly Williams-Evans, MA
What would you do with 30 extra years of life? Give those 30 years back?
If you are like some of the older adults in the Forever Fit Cardio fitness classes I teach, you don’t necessarily want 30 years added to your lifespan. And these are active adults in their 60s-80s, so imagine what inactive people might say to living to 100 and beyond. And yet, it is possible to greet such an offer with delight, not dread, especially if you embrace healthy aging and dispel some common misconceptions.
Redefine How You Age?
The worry about adding years to life without adding life to those years is well-founded. When we interviewed highly recognized active aging expert, Colin Milner, founder of the International Council on Active Aging (ICAA), he laid out some interesting stats and scenarios facing our baby boomer population.
According to Milner, the US and Canada have shoveled out trillions of dollars to increase longevity. And that effort has been quite successful: we North American humans have added an average of 30 additional years to our lives in just one century. That jump is bigger than the one my sister did when a tick landed on her during a dog walk the other day. The problem with the lifespan jump is that those added years are not proving to be healthy ones. Suuuuuu-prise, suuuu-prise. Or not really a surprise at all to those of us who work with or are older adults.
Basically, as we age, we baby boomers and our parents face 5 key challenges. Can you guess what they are?
Super Sensible Solutions for the Projected Problems
For each problem, Colin Milner offers a corresponding suggestion. (Could be why his nickname is “the Colonizer.”) While he confesses that his advice may seem simple, he stresses that putting it into practice takes effort and focus. Making a plan to age in a healthy, “new thinking” way is hard. Yet aging inactively is harder.
In fact, as a generation, we are NOT aging healthfully. Read about it here: Women Over 50: We are NOT aging healthfullyTop 5 things you can do to age well (even after a lifetime of yuck, blah, & bad habits Click To Tweet
All in all, the key is to be proactive in order to age actively. Whew! That’s a lot of action. But not yet enough, as what we ultimately need to do is create a plan for today and the added tomorrows. We can redefine how we age, writing a new and better ending for ourselves and history. As Colin asks, “What is your plan?” What expectations do you have — of yourself, your health, your future, your present? In short, what will you do with your 30 added years?
Want to be an active aging superstar? How? Read this post: What Do You Enjoy About Aging?
HOT NEWS: Speaking of the International Council on Active Aging, I was one of 30 national fitness leaders selected to present at their Nov 2016 Reimagine Aging conference taking place in Orlando. My topic? “Integrate Function and Cognitive Challenges into Your Older-adult Fitness Group.” In a nutshell, move, think, do both at once.” Am I qualified? Decide for yourself by reading this post: Midlife Funtional Aging Specialists
Really be impressed with how much you will learn and benefit from the cutting edge advice of Colin Milner and others who specialize in healthy aging for older adults. Take a gander at our TransformAging package. Seriously, don’t simply grow old when you can age actively! Costs nothing to check out this link: TransformAging Summit
Kymberly Williams-Evans, MA
These are the activities we had planned for our final two days in Redding last month. To learn about our adventures for the first two days, please read our recent post about Redding.
Whiskey Creek Lake
When we woke up Sunday morning, the sky was drizzly, but not too bad, so the SUP yoga class with Audrey was still on. Swimsuits on and towels packed in the car, we drove out to Whiskey Creek Boat Launch to find a few hardy souls ready to brave what had now become a very strong, cold rain. A quick vote was taken and it was decided to cancel class, a rare occurrence. We hope you’ll give it a try when you go to Redding, and say hi to Audrey.
Of course, as soon as we drove away, the weather turned sunny. Isn’t that how it always works? So we gathered up our good attitudes and hiked to the top of Crystal Creek Waterfall. By the time we came back down to the main pool, kids were swimming in it, and splashing under the falls. We imagine it’s a perfect spot to cool off when it gets over 100 degrees in the summer. On the way back to town we stopped at the Tower House Historic District to check out the former hotel, gold mine and cemetery.
In the afternoon, we went to the Aqua Golf Driving Range, where you get to hit golf balls into the Sacramento River. Or, in our case, in the general direction of the river. The area is enclosed by a net, and the golf balls float, so it’s a recyling-friendly event.
We laughed so hard, and had a really fun time. We also discovered (my 19-year-old beat the pants off us) that being athletic has no relationship to golf swing skill. Face it, we were awful. Even the geese were impertinently walking right in front of us, daring us to hit a ball near them.
Turtle Bay and Sundial Bridge
Most people who have heard of Redding know about Turtle Bay and the Sundial Bridge, and for good reason. We were at Turtle Bay at the right time to see the lorikeets and butterflies start their day, before the crowds arrived. We even saw ducklings drop from the sky onto the ground just in front of us. Or at least that’s what it seemed like. Later we learned from Ranger Jim (see below) that they were probably wood ducks dropping from their tree nest. Want to know a secret about the Sundial Bridge? If you go during nesting time (we were there in May), look down through the glass partitions where the bridge supports attach to try and spot the swallow nests. We saw all kinds of nest-building going on, with the sparrows going in and out with their building materials. Super cool.
Whiskeytown Lake has 36 miles of shoreline and 3,200 surface acres for recreation, and I think we had that entire space to ourselves. Park Superintendent Jim Milestone was our private guide, and he even spotted a bald eagle with two chicks waaaaaaay up in a tree. (Note to self: Get a really good zoom lens for future kayaking adventures). The kayaking (they also have SUP) is free, though they do have a donation box, so be a good citizen and put in a few Tubmans. Besides showing us the lake’s treasures, Ranger Jim also shared stories about the history of the lake and President Kennedy’s visit in 1963.
The National Parks Service is celebrating its centennial this year, so we encourage you to hie thee hence to the area, using Redding as your base. And if you spot Ranger Jim (or bald eagle chicks), you’ll know it’s your lucky day.
by Alexandra Williams, MA
photo credits: Alexandra
Alexandra: Hi Mindy. The best protection is to take them off and put them in a gym bag while doing those intense activities. If your knees are still in their original packaging, this might be a challenge, so you should just give them a light buff and wax. That will protect them for sure, although Fun and Fit do not offer the extended warranty. And you are on your own if your knees get any scratches. Would you like me to go into detail about strengthening up and stretching the muscles that support your slacker knees, including the much-forgotten VMO? No, that is not an insurance plan, that is the Vastus Medialis Obliquus, and yes, it is spelled like that.
Do you recall the character played by Michael Palin in Monty Python’s “Life of Brian” – and his friend Biggus Dickus? That, too, is spelled correctly, but is an entirely different issue. No body part with Latin in its description (that would apply to er, um, well, all of them) should have to live in pain. It’s all about balance.
Kymberly: Well, Mindy since you are asking a serious question, you deserve a serious answer. And, well…, how shall I put this. Fun and Fit is known for going on larks. But for YOU, we’ll pretend for a minute to be on point. Strengthen your quads. Perhaps even more important, strengthen and activate your glutes! Do the same for your inner thighs and hamstrings so you stay balanced muscularly. Strengthen your anterior tibialis (shins) while you’re at it. Why not since we’re on a workout roll?! Keep your knees tracking in line with your upper leg and lower leg, No turning your feet one way when your knees are pointing in another. And no turning your knees one way when your pelvic structure dictates something different. Got a compass so you can keep up with me and your top dog, top of the org chart pelvic structure?Have knee pain? Been told to strengthen your quads? Surprise! Another muscle group may be more important. Click To Tweet
The evidence that having activated, strong, balanced glutes to help with knee pain is growing. Some medical professionals now advise that the gluteals play a bigger role than the quadriceps in affecting knee problems.
When doing choreography that locomotes you forward or going down stairs, try to keep your knee above or behind your toes. Beware of all that forward and downward motion pushing your knees too far in front of your body and past the vertical plane of your feet. Otherwise you are putting a lot of pressure on the poor little kneecaps. Translation = knee pain. Also take a look at the exercises and solutions shown in the program “Fix My Knee Pain,” created by a colleague and qualified fitness pro we know and trust. For instance, did you know that tucking your feet under your seat when sitting (say, at a computer reading a great post like this one!) actually stresses your knee joints? Instead, extend your legs in front of you under your desk. This post gives you more ideas on how to address knee problems: Solving Knee Pain: What Is and Isn’t Working
Alexandra: Why don’t you just hire a proxy to do your cardio and stair activities? Save your knees for parties (the tried and true “barf in a plant” maneuver) and asking forgiveness.
Knights Who Say “Knee”
Kymberly: You know, I have to agree with Alexandra. All this serious advice leaves me out of humor. Where are Monty Python, Michael Palin and Biggus Dickus when I “kneed” them? Pfft, well in their absence, console yourself with other posts we have provided to knee pain sufferers:
Knee Pain: Just Say No … Didn’t Work
Alexandra: Ah, Mary Mary Mary, you have inadvertently asked several questions!
Let’s tackle these questions separately.
Stretching is excellent post-workout (not pre-workout) as it:
Sources: Thacker et al. 2004; Safran et al. 1988; Woods, Bishop & Jones 2007; Kerrigan et al. 2001; and Misner et al. 1992.What's the relationship between stretching and strength training? Click To Tweet
That is my diplomatic way of saying that stretching after your workout makes you healthy, wealthy, and wise, but doesn’t have a link to an increased metabolic rate. So how to increase metabolism? Not via stretching. You speed up your metabolic rate by following the suggestions in this post: How Can I Speed Up My Metabolism?How can you speed up your metabolism, especially if you're a woman over 50? Click To Tweet
I am going to make a wild leap into the Abyss of Assumption here, and say you are looking to burn calories at a higher rate for a longer time? If so, read How Do I Lose Weight but not Bulk Up . It will show how smart you are for doing strength training!
Kymberly: More good news about boosting your metabolic rate with exercise: Women who do 40 minutes of cardio exercise at 80 percent of maximum heart rate (fairly intense but not exceedingly so) increase their caloric expenditure for the next 19 hours. So both weight training AND cardio workouts metabolically zoom you up afterward. Sort of the caffeine of the workout world, eh? Whoa doggies, that’s pretty exciting stuff!
Alexandra: Is it possible you heard the water-cooler discussions about high-intensity interval training, increased metabolic rate and stretching? If so, that is referring to the recovery or “corrective” stretching that comes between short, intense bursts of cardio activity. But that’s not strength training, and the metabolic effect is from the cardio bursts.
Kymberly: As to why people do not stretch after weight training, we can only surmise that it’s lack of education sometimes disguised in their minds as lack of time. Saying they’re “flexibility losers” is just not in us. We can say we found nada, zip, bupkus about stretching helping metabolic rate. (Actually I can say Alexandra found nothing as she did all the research work this time around. Go twin sissie! I was busy watching soccer on tv. And the players did stretch afterwards. Go soccer!) We do advocate relengthening muscles shortened in training. And we’ve covered how to increase metabolic rate post workout. That’s a wrap here at F and F!
Alexandra: I think I’ll just get bossy and tell you to keep stretching cuz it’s good for ya, and keep at the strength training for the same reason.
Kymberly: Lastly, check out our post Stretch Before or After Running, Walking, Fighting?. Then when you do your stretches post-workout, stare at the others as if you are superior and know something they don’t …cuz’ it’s probably true.
ACTION: Subscribe (and strength train a wee bit) if you have not already. Click this link to see what awaits you on the other side. Hint: It’s a bonus that will help you be more capable, confident, and comfortable in your own body.
Kymberly Williams-Evans, MA and Alexandra Williams, MA
In the 18 years since my original surgery, I’ve continued to teach group fitness classes, go on long (and short) hikes, and generally stick with my fairly active lifestyle, even with follow-up surgeries over the years.
However, the reconstruction that was supposed to last ten years (it’s been 18) has finally failed and I will have gone in for replacement surgery by the time you read this. I should probably even be back home recuperating at this very moment.
I remember my recuperation from ‘98, which is another way of saying “physical therapy.” I had a lot of PT, and it hurt. Sometimes the therapy exercises hurt so much that tears would spontaneously “spring” from my eyes. I wasn’t sad; it was involuntary. I know many people don’t do all of their at-home PT because it hurts, which makes total sense. Who wants to self-inflict pain? However, it’s my knee, and no-one else’s, and I want it back in working order as quickly as possible.
I know what I’m headed for as I teach my body to accept its bionic new joint. It’s going to hurt a lot. That’s just the way it is. But only in the short run. Then I’ll be done with recurring pain, arthritis, stiffness, and compensatory issues in my left IT band. I’ll be done with limping and having a permanently bent knee. Maybe I’ll even be able to kneel on my right knee again too, instead of shifting all my weight to the left.
After my reconstruction surgery in 1998, I stayed with my sister for a week or two. I diligently did my therapy exercises and tried to participate in day-to-day stuff as well. Heck, she even rented a wheelchair and took me along with her on a 5K walk to raise money to help find a cure for MS. Ask her to tell the story of trying to tip me over into the sidewalk plants along Santa Barbara’s State Street. “Accidentally.”
Years later, she had to have some knee surgery and therapy too. After hers, she told me that she had thought I was overdramatizing the amount of knee pain I was in during the time I recuperated at her house, but after having her own surgery realized I was seriously downplaying how much it hurt. Glad she didn’t share her opinion at the the time or I might have clocked her with my crutch.
With this surgery being even more extensive than the original one, I already know it will hurt to get back to normal. But if I let that deter me, I won’t get to my goal – teaching a full load of classes in the Fall quarter, rejoining my dance team, and walking the dog.
I’m not one to reach for meds (over-the-counter or prescription) as a first resort, but I’ve also learned that they exist for a reason. I know that I’ll have to use the pain meds the surgeon prescribes, at least for a few days. I also know I’ll cut the dosage in half because I don’t like what they do to my mind and stomach. Last time I tried to “go it alone,” and had more pain and inflammation than necessary. I guess the obstacle I needed to overcome was my own stubbornness.Besides determination, what else you can do to overcome pain and obstacles? #ad @AdvilRelief Click To Tweet
Just as I worked hard to complete a half-marathon after one of my lesser knee surgeries, and stay fit after toe surgery (also thanks to soccer, which I still love, but no longer play), I’ll work hard this summer too. It’s MY knee. It’s MY life. And it’s MY responsibility to treat my body (and new knee) with respect. Over the summer, and once I’m back to teaching, I’ll use Advil for the muscle soreness that’s going to be part of adjusting to my new, bionic (I wish) knee. I used it to relieve the arthritic pain from it being bone-on-bone, so I already know it will help. And the active ingredient is ibuprofen, which doesn’t bother my stomach.
So no travel posts for a while (no driving for this girl till August), and no self-pity (I might change my mind on that). Mostly I’m looking forward to being active again, but without the issues my poor ol’ bone-on-bone knee had. And you know what hurt the most? Sitting in place for too long. Yup, moving was more comfortable than sitting. Which is exactly as it should be.
Here’s to me and my knee!
June is National Headache month, and Advil would like to know how you deal with headaches. So would we.
Alexandra Williams, MA
photo credits: Alexandra
Kymberly: What if you wanted to age as actively as possible, but had to curtail your activities because of …. well for a myriad of reasons. For instance, both Alexandra and I have knee arthritis that affects our workout and recreation choices. Many women over 50 have chronic pain or medical issues that curtail their ability to live life to the extent they desire. Odds are you are in that group. And urinary incontinence is another condition that may cause you to discontinue or never take up certain activities. Nothing like fear of leakage and embarrassment to affect confidence and freedom, right?
If my knees suddenly were arthritis-free, I’d play soccer again, run with my dogs, and add plyometric moves back to my step class choreography. Also, I’d be ready to train hard when Dancing With the Stars calls to have my twin sis and me be part of their next season. (Who agrees that a sibling theme would be great? Venus and Serena, the Olsen twins, the Property Brothers, us!) And if Alexandra didn’t have to worry about bladder leakage, she’d probably wear white tights. Maybe not. She likes colorful workout gear. And she’s hard to embarrass. Still, you get my point.
Yes, my main point is to wonder: What would you take up if you did not have to worry about urinary incontinence? Would you laugh more? Pick up a new sport? Restart a workout you once loved but gave up because of bladder leakage? Have you stopped an activity because it made you pee your pants? What if you could stop leaks before they happen? Would that make a difference in your midlife happily ever after?Has fear of embarrassment caused you to stop or never start a workout or exercise program? Click To Tweet
Disclosure Moment: This post is sponsored by Poise Impressa’s sizing kit
Alexandra: When we were asked to collaborate with Poise Impressa to learn and share about the sizing kit, I jumped (metaphorically only, for obvious reasons) at the chance, because I teach exercise and hike a lot and do NOT like having to worry about peeing my workout capris. Curse those big-headed boys I gave birth to for saddling me with a loose saddle. Mainly I was curious as to what exactly a sizing kit is.
On the way home from a trip to Carmel, I stopped at the Walmart in Arroyo Grande to get the kit. Ta da – right there in the “incontinence” section. Are you ever tempted to buy extra stuff just to cover up the embarrassing stuff in your shopping basket, or is that just me? In the end, I kind of thought, “What the heck. The only people who will stare at me are either women my age who understand, or young people who will find out one day.” I stopped to take selfies instead.When you laugh, jump, exercise, sneeze or jump do you pee your pants? #triedimpressa @Walmart Click To Tweet
I’ve now satisfied my curiosity. Right on the box it has a helpful chart (I almost said “flow chart.” Dang, so punny) – If you leak when you laugh, cough, sneeze, dance or exercise – Stress Urinary Incontinence – these bladder supports (’cause that’s what they are) should be right for you. If you have a sudden need to pee – Urge Urinary Incontinence – then these are NOT for you. The purpose of the kit is to help you figure out the right size before buying a whole package (which you can see costs $11.97). Essentially, it’s like a tampon. Start with size 1. If you still have drips and dabs, try size 2, then size 3 if necessary.
Look, it may be an embarrassing topic, but as someone teaching in front of hundreds of students every week, it’s less embarrassing to talk about the need for the bladder supports than it is to try and surreptitiously check my backside in the mirror every time I do a jumping jack or Burpee. Come to think of it, why the heck am I teaching Burpees? Burpees are very disrespectful, according to the lady in this hysterical video that you MUST watch.
I think I’ll go now and teach a nice, relaxing supine core move. Be impressed. And Impressa-ed.
ACTION: Subscribe so we can talk together about all the things we CAN do as active, midlife women. Twice a week. Simply enter your email in any of the opt-in boxes. Claim your bonus while you’re at it.
Kymberly Williams-Evans, MA and Alexandra Williams, MA