You want to get in better shape? Return your post-menopause weight to pre-menopause levels? Have you heard the oh-so-true true rumors that strength training is very important especially for women over 50? Maybe you’re ready to get going with a new resistance routine. But dang if that weight training equipment out on the gym floor looks intimidating and perhaps a little confusing.
What to do? What to do? Why, get into strength training classes led by a qualified group fitness instructor.
But first let’s cover what NOT to do: imitate the moves you see other people doing out on the gym floor. We have seen some seriously crazy stuff and wacky technique performed by exercisers on their own. Even if the moves you see around you are done safely and make sense for THAT exerciser, they may not be right for YOU.Strength exercises you see others do may not be right for YOU. How can you choose the right strength moves? Click To Tweet
Let’s also take a moment to wave good-bye to the exercises you may be digging up from school PE class memory. Odds are good those exercises need to be left back there. (No Mr. Hammond, duck walks across the playground do not strengthen the lower body. I don’t care how many 5th graders you quack and bark at).
Why go it alone when trying to figure out which exercises are best for you to increase your strength? IF you want to embark on a weight training program that will:
THEN go with the pros. In strength training classes. Where you reap the benefits of moves led by a professional.
Think of group strength training classes as a place to draft off the instructor’s knowledge and skills. You can then take that information and experience and apply it to your solo workouts outside the class environment.
If you have a qualified instructor, you can trust the exercises s/he is demonstrating. You get moves that offer a stamp of approval. Listen for comments from the instructor that tell you the how, why, what, and how much for each exercise. Take mental notes so you have a toolbox to pull from when on your own.
Even the best strength move offers little benefit if it’s not executed well. A class setting with a good teacher offers something no solo workout can — external feedback and correction. Learn what to do in step one; Improve on how with this step.New to strength training? Get into a class led by a qualified fitness teacher before going solo. Click To Tweet
Why did or didn’t you feel an exercise as expected? How can you adapt a move to your particular condition? What’s another option with the same goal? Most group fitness teachers are happy to give a few minutes of their time and expertise after class.
Especially for beginning weight trainers (like yourself, perhaps?), a class can be a welcoming place with like-minded people. If you’re like many of our past participants, you want to hide when first starting a new program. It’s easier to blend in within a class than to face the intimidation of the machines and rows of free weights outside the classroom doors.
Maybe you’ll enjoy your class and new strength so much you’ll decide to train forever and ever in a group setting. But if not, you now have a community to venture onto the gym floor “armed” and ready!
When you come to Santa Barbara, my sister and I invite you to come to our classes! We promise to load you up with weights and good ideas! If you aren’t sure whether group fitness classes are for you, read this and be prepped for happiness and success: All Sizes Welcome: Fitness Pros Want You! /Now get out there and resist, resist, resist!
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Kymberly Williams-Evans, MA
Well, sort of. We probably couldn’t afford to buy back into Hermosa Beach real estate prices, but we could definitely enjoy living there and rekindling many of our high school friendships.Would you ever return to your hometown for a visit? #FitFluential #MidlifeBlvd Click To Tweet
Whether it’s a high school reunion or something else that draws you back to your hometown, I definitely recommend it if you have positive memories of the place, especially after 40 years. Prior to going to the evening reunion, we wandered around town a bit, taking a few pictures, and reminiscing about our past. Mostly I think we bored my niece with our “that’s where our dentist used to be,” and “this is the hill where I learned to skateboard” kind of narrative.
In any case, enjoy these pictures from our stroll down Hermosa Beach Memory Lane. And let us know a memory or two from your high school days.
Alexandra Williams, MA
Being flexible in general helps reduce injury, enhance movement capability, and increase physical comfort. Flexibility is joint specific, meaning you might have gumby range of motion at the hip, but be tight as a new pair of shoes at the shoulder. Maybe you can do the splits, but barely bend over to pick up something off the floor. Different joints; different muscles; different range of motion.
Try this hamstring stretch as one part of a complete set of stretching exercises. If you need ideas and great stretches to achieve more of your flexibility goals, try our friend and colleague, Aileen Sheron’s program Flexibility Fast. Trust us that you can trust what she offers and knows how to help you reach your goals.
Don’t take our word for it. Watch our short video on the hamstrings. Then you can take our image and word for what good form requires. After that, click on the link to Flexibility Fast.
ACTION: The best stretch of all is the one your fingers make when you subscribe to our YouTube channel and this blog. Enter your email in any of the subscription boxes to get access to fitness advice tailored to midlife women.
Readers: Do you have a favorite stretch?
Photo credit: Us. Yeah, we took a screen shot from our video. Bet you could tell. Real credit goes to Rancho la Puerta fitness resort in Tecate, Mexico for allowing us to shoot this video while visiting as guest instructors.
By Kymberly Williams-Evans, MA and Alexandra Williams, MA
Have you ever considered where your powers excel? When guest instructing recently at Rancho la Puerta fitness resort, another guest posed the super power question to our tablemates and me at dinner. Pretty interesting conversation starter, n’est-ce pas? Nicht wahr? Si, como no? (You’ll find out in a minute why foreign phrases play out in this context).What is your Super Power? Think you don't have one? Read this. Click To Tweet
The first respondent said she had no super power. Was that also your first mental reply? If so, reconsider once you hear the examples that came up. I’ll bet you are able to select at least one super power by the time you finish reading this post.
The next tablemate said her super power was being of service to others. She went on to clarify that she particularly excelled at caregiving. Turns out she was caring for both her aging mother and father and relishing the time with her father more than she’d expected.
The guest across from her decided her super power was a willingness to try new things. Being at Rancho la Puerta for the first time was an example she gave to back up her claim.
When it became my turn, I’d had time to think about the answer. Still, it was hard to refine my choice so I went with paired powers: Teaching and Learning. (Claiming two answers as one could be a secret power). After 35 years teaching fitness, English, writing, and more, I feel gifted with teaching skills. It’s always nice to have a match between what we love and what we do well, don’t you think? I thoroughly enjoy leading learners of all ages and types.
Which brings me to the Learning Super Power: I love acquiring new knowledge, skills, and experiences. Turns out I am pretty good at it too, which is quite fortunate since I am keen to keep my body and brain active and agile as I entrench myself in midlife. According to the Alzheimer’s Association, three of the top ten ways to keep your brain in shape include:
Most dramatically, learning a foreign language not only boosts brain plasticity, but also makes us better at learning across the board. As a Medical News Today article summarizing this new research from Finland and Russia puts it: “The more foreign languages we learn, the faster the brain responds and processes the data it absorbs during learning. In other words, the study suggests loading the mind with more knowledge boosts its ability to acquire more.” Language learners have an easier time learning altogether. Need more reason to travel if you want to age actively?
Why am I particularly excited about this confluence of Learning, Boosting my Brain, and Being Physically Active? Because my sister and I are about to embark on our first river cruise, thanks to Amawaterways. After we ply the Rhein River from Basel to Amsterdam, we both decided to extend our stay and visit European friends and former stomping grounds. (DISCLOSURE ALERT: Yes, we are VERY fortunate that Amawaterways is sponsoring our adventure on the AmaPrima, though they did not ask us to write this post or any. We just want to take you with us on our journey in the ways we can!)
Talk about the ultimate in active aging! We will be taking advantage of the many hike, bike, and explore options the Amawaterways cruise offers. I will be able to relearn German (after living in Berlin for two years back in the 80’s teaching at the very first aerobics studio in Europe), practice my French which I studied for 11 years, AND gain new experiences. Nothing like building memories while boosting my memory!
Three decades from now I want to remember these adventures and languages and still have my Learning and Teaching super powers. What about you? What is your super power? Heck, make it plural and go for the gusto — what super powers do you claim? Tell us in the comments.
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Photo Credit for all three images goes to AmaWaterways.
Kymberly Williams-Evans, MA
Kymberly: Be prepared to disbelieve my next sentence: “If the U.S. continues its current weight gain trends, within the next 2 decades 100 percent of our adult population is projected to be obese. Not just overweight, obese!”
That Freak Out Fit Fact comes straight from the founder of the National Weight Loss Registry, executive director of the Anschutz Health and Wellness Center located at the University of Colorado Medical Center, and professor of pediatrics and medicine, James O. Hill, PhD. That’s some serious chops. (For more eye-opening weight loss info from Dr. Hill, read Reducing Obesity: What Does and Doesn’t Work?
If you are at all like me, you are thinking “no way that projected statistic can be right as I have no plan to be in that category and I do plan to be alive in 20 years.”
Consider that already 2/3 of our population is overweight or obese. That means normal weight people are in the minority.
So what can we – you and I – do to reverse that trend and stay at a healthy weight? If you are running to the answer of “eat a healthy diet and exercise” you are mostly right. But exercise and diet are not enough. We must also recognize other factors that cause weight gain or inhibit weight loss.2/3 of US population is overweight or obese. That means normal weight people are in minority #activeaging Click To Tweet
If you suspect that stress is affecting your weight, once you are done reading this post, click to find out more about what’s going on:
In the 1970s, U.S. adults averaged 7+ hours per night. We are now down to the low 6s. When we sleep too little (6 hours or fewer) we:
Reduce stress by building in activities or habits that soothe you. Meditate, perform some kind of cardio workout, take a bath, play with your pet. RELAX ALREADY!
Sleep at least 7 hours per night, preferably 8. More than 8 is not necessarily better though, so don’t feel compelled to snooze 9 or 10 hours. Unless you’re a teen reading this, then 9-10 hours might be a cutback.
Reduce sugar intake. Focus on ingredient labels to know what sugars are in packaged foods. Worry less about the sugar in fruits or sugar you put in your coffee. Where sugar adds up is as an ingredient in other foods. And it’s cleverly disguised too so check for any words ending in “lose” and starting with “something Latin sounding.” Examples: sucrose, lactose, dextrose.Having trouble losing weight? Could be 3 sneaky saboteurs that have nothing to do w/ exercise or diet #activeaging Click To Tweet
Alexandra: Great. Now I’m hungry, cranky, tired and stressed out. I do not wish to be a statistic, unless it’s in the category of “Woman who is 20 years older and has perfect curves.” I also want to be able to run high and jump tall buildings in a single bound. I think I’ll go take a nap. I already did the cardio. A steam bath sounds good too. With aromatherapy so I can smell my bright, fit future!!
What if you are still having trouble losing weight and suspect it’s your metabolism? Find out if your theory is right by clicking below:
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by Kymberly Williams-Evans, MA and Alexandra Williams, MA
In less than two weeks, Kymberly and I are going on “The Enchanting Rhein River” cruise with AmaWaterways. For 7 days we’ll cruise the Rhein River, hike and bike the pathways of Switzerland, Germany, France and Netherlands, and go on city walking tours. We’ll be posting about our adventures on our Instagram, Facebook and Twitter accounts, and sharing longer posts after our return, so we hope you enjoy this fantastic adventure with us vicariously.
As we want to pack just one suitcase each (we plan to take various train trips after we disembark from the cruise), we are packing clothes that are easy-care, casual and semi-formal (simultaneously, no less), roll up into small balls for the suitcase, and attractive. The obvious brand that comes to mind is Chico’s, especially their new Travelers and Zenergy lines.What 2 pack when U need 2 pack stylishly, yet sparingly? #MidlifeBlvd Click To Tweet
Here’s where you come in – I need to pick just one outfit. But I’m having trouble narrowing down the choices. Please can you help me decide? Help me pick one top, one jacket, and one skirt or pair of leggings. I’ve already spent over an hour on their website and this is my shortlist. To help you pick what might look best on me, I’m 5’5″, long torso, with fair skin and red (and grey) hair. This is me:
Soooooo, can you please help me choose the outfit that will look best on me? Thanks in advance.
Skirts & Trousers
In the words of Forrest Gump, “And that’s all I have to say about that.” Except to say I appreciate your help choosing the best outfit for me to take on the cruise.
Alexandra Williams, MA
This post is NOT sponsored, though I will get the Chico’s outfit you help me pick.