Author Archives: Fun and Fit
Author Archives: Fun and Fit
Your wishes are granted, as we pulled this video from our YouTube channel that shows the wrong and right way to do an oblique crunch.Do you perform oblique crunches the wrong or right way? Are you sure? Click To Tweet
Now you know the official terms for “I want my waist to be fit and trim, but don’t want to copy any of those lame exercises I see people do in the gym that are destined to hurt their back or neck.”
Did you do the oblique crunch along with us? Feel free to comment below between reps. 412, 413, 414, 415 ….
Access lots more abdominal exercises for older adults by joining our Beta test group for the soon-to-be-released “Ultimate Abs Workout Collection for Women Over 50” (over 25 videos, 15 modules, popular abs questions addressed). If interested to get program details complete the form below. No commitment, but Beta testers get a 50% discount so we’re taking only 50 people.
ACTION: Say, have you subscribed to our posts yet? Just put your email address in and Voila!!! Not only do we come to you twice a week with fitness solutions, but also you get our bonus booklet: “5 Fitness Myths that Weaken Your Abs.”
by Alexandra Williams, MA and Kymberly Williams-Evans, MA
Look at Her Butt!
Who likes having people stare at your bottom? After years of teaching fitness on stage, under lights, with mirrors surrounding me, I am used to it. Stare away people. Not bad for a baby boomer butt, eh? Just agree please. It’s been an intense week.
What I am not used to is having people stare at me when in my exercise gear if it’s not my hiney that’s looking wet and shiny! Nothing like peeing my workout capris when hopping, skipping, or jumping. Well, actually I am more at risk when I laugh hard at my own jokes, especially since I have the mic! (For my sister’s funny take on all this, read either of her two related posts: Cross Your Legs, but Don’t Sneeze and Group Exercise and Big Headed Babies.)
Challenge On, but Pants Off?
Anyway, when I was asked to be part of the yoga pant challenge with Depend Active Fit, I agreed. I figured the biggest dilemma would be finding yoga pants, since I have a closet full of fitness tights, capris, pants, shorts, leggings, but yoga? Don’t teach that. Voila! Found my one, official pair. Challenge on!Enter the #yogapantchallenge with Depend Active Fit Here. Now @Walmart Click To Tweet
Then I came to the REAL challenge of this assignment. I’ll get to that in a minute. But first, let’s get through the nitty gritty benefits of the new incontinence undies designed specifically NOT to show or look like sumpin’ your granny had frumpin’ in her drawer — or drawers. (I did mention laughing at my own jokes, and this includes word plays). Gotta tell you people that the Active Fit briefs actually are smooth under clothes and comfortably thin. Just like we’re going to be after working out, right? I chose the beige product, but you can dress up and under in black.
[Disclosure: This post was sponsored by Acorn, an influence company, though the opinions are all mine. So are the yoga pants. I sponsor the dogs in these photos. They sponsor the dog walks.]
So there I am wanting to take part in the challenge (which you can too, by the way. Get free product, win a prize, stay dry). This means I need to get photos of my backside in workout gear where I am wearing the product in one shot and regular undies in another, similar shot. Then you are to guess which is with and which without. Of course I like to add a Boom Chicka Baby Boomer, woman-over-50 twist or what’s the fun?
I know. I’ll get photos outside. As in “public places where people might walk by. It’ll be fun, creative, unique.” “What’s the challenge” you wonder? It’s logistical. How do I go back and forth putting Depend underwear on, then off, then on, then off for each with/without pose? I am not exactly shy, but dropping my yoga drawers outdoors on the meadows and cliffs of Santa Barbara is actually beyond my comfort zone.
Allow me to share one more, little known secret about this product. When you want to remove the active fit briefs, you don’t have to strip down or do the Zoolander vs Hansel walk off (who knows what I’m referring to here?). Turns out the cotton-like material is so soft, you can tear the briefs along the seam and slide them out. Problem solved — sort of.No Yoga Pants Were Harmed in the Making of this Post Click To Tweet
Sure, I can simply reach in and discreetly tear them, pull them off with my pants intact, and have just regular undies for the next photo. Uh, and the last, as that still leaves the question of getting another pair of Depend back on. Or not….
Solution to this Ultra Challenge? I wore the briefs in all the poses except one – the last picture taken. And which one was that? Not obvious is it? And that’s the point.
Readers: What’s your guess? In which one am I sans Depend active fit briefs?
ACTION: Enter the giveaway. Subscribe to our site. Easy Peeeee-sy. Kymberly Williams-Evans
We’re sure these all made sense at the time, you know, before anatomy & physiology were invented. Possibly a few laws of physics too. Definitely before we baby boomers became the over 50 midlife crowd who needed to make the best workout choices possible.
1. Arm circles – jog in place and circle your arms around until your shoulders fall off. You’ll still need shoulder pads from the 80s if your goal is to develop your deltoids, and not just fatigue the shoulder joint.
2. Side-lying leg lifts – Think “feel the burn.” Why would you want to feel burned? Not even calories feel that way in this useless exercise.Ever suspect that exercises *your friends* were doing were ineffective? What about these 4 moves? Click To Tweet
3. Windmill toe-touches – Way to go with the unsupported forward flexion and repeated, quick spinal rotation. This move can actually hurt your spine.
4. Frantic “bicycle” crunches – elbows forward and to knees, with wild spinal twists. By the way, if you slow down and do this one with good form, it goes from the “lame” to “great exercise” category. In the spirit of sharing, here is the correct way to do this one (note armpits, not elbows, to knees slowly).
PS Yes, we did survive all of the above. Somehow…..
Exercisers: What are some of the most useless moves or exercises you have done?
Photo credits: Creative Commons – loufi, Alexandra Williams and Kymberly Williams-Evans
ACTION: If you want to access abs moves that are effective AND targeted to women over 50, enter your name and email below. No obligation. No time wasting. Maybe some waist whittling though.
Kymberly Williams-Evans, MA and Alexandra Williams, MA
Where do you go and what can you do when you have three generations, four days to travel, and a goal to achieve at least 10,000 steps per day? Let me rephrase that: what place meets the needs of middle-aged twins who want “active travel” options, a 19 year old who is game for whatever as long as heavy exertion is not required, and a mom/ grandma who needs to make decisions based on safety?
Click on all images to see the captions.
When Alexandra and I, both baby boomers, were offered the opportunity to head up the Highway 1 Discovery Route, we were all over it like elephant seals on sand! Wait, did I just compare ourselves to large, rotund animals? Moving on. (But first, we would like to thank, acknowledge, and disclose that our trip was sponsored by CA Highway 1 DiscoveryRoute (highway1discoveryroute.com). Local businesses and organizations teamed up to promote the many options the area offers and we were the lucky bloggers chosen to get spoiled.)
Turns out the Cambria/ Harmony/ San Simeon area (best known for Hearst Castle) is the ideal vacation destination for multigenerational travel. Even better, winter is an ideal time to visit this accessible section of central California. Crowds are down; prices are low; and the number of things to do and see is sky high. Seriously, I had thought of the area as “sleepy” but we could have spent a week and still not have exhausted the options. I might have started fighting with Alexandra after a week together. Willing to find out though!
Why fight when you can find Harmony? Home of 18 residents and the Harmony Glassworks Studio, this tiny “city” is worth checking out. Don’t blink or you’ll miss the exit. Whether you want to try glassblowing, shop for handmade gifts, or wait in the car while the crazy middle-aged sisters brave the rain to get some pictures, you’ll be glad you ventured here. Skin is waterproof, so bring on the wet!
A quick tour and interview of the Harmony Glassworks
New experiences and nature spark the brain. Great for our mom, who wants to retain her memory and cognitive skills. She loves to travel, though can no longer do so alone. Catching the elephant seals in winter is perfect as that’s when the pups are just born, so the rookery is chock full of new seal families. Super accessible and interesting for all ages. And we almost saw a seal give birth.
Walking and healthy foods enhance health. Say, that sounds good to all of us, including my 19 year old nephew. He was keen on the high quality restaurants and varied food choices. He fully embraced the antiquing, beachcombing, and massage at the El Colibri Spa and Inn, where we stayed.
Rain and mist (finally!) create gorgeous vistas and ideal hike conditions. For me this meant heading to the Harmony Headlands Trail, a 4-mile walk through meadows and rolling hills to get to rugged coastline.
My sister, mom, and nephew headed to Hearst Castle meantime. Hot tip to you baby boomers who bring a parent along — walking sticks will really help with steps, castle climbing, slippery streets, and strolls along the Moonstone Beach boardwalk.
Originally, I was scheduled to kayak with Cubby of Kayak Outfitters. But when the words “tricky” and “high surf advisory” came into the discussion, I decided to return in fall for this adventure. Apparently fall is the best time to paddle out. So that’s when you can count me in. Yes, I plan to return as I enjoyed the area so much and have other hiking trails to check out.
Visiting Covell’s Clydesdale Horse Ranch is another insider tip for those of you who want to step back in time when the land was pristine and undeveloped. You can read more about this unique, historic, and privately held ranch dedicated to conservation in this post my sister wrote. Great photos too!: Hidden Gem in Central California. Again, the set up appealed to all four of us, and the owner was very sweet and accommodating of our varied needs and interests. I am not normally a horse person (they scare me, ok?!). But seeing the Clydesdales up close was a once-in-a-lifetime, inspiring experience. What may appeal to some of you even more is getting access to this private and vast property. Being able to perambulate and drive through more than a thousand acres of “original” California coastal land is the tour to take advantage of while you can.
Another travel tip Alexandra and I figured out is that we can work in some hikes and walks while the generation above and below take a nap, fondle their smart phones in the hotel room, and get spa treatments. With the Fiscalini Preserve just a mile from our hotel, we braved the elements and had the coastline to ourselves.
What’s left to say? If you want to start your day with beauty (see above) and end it with more beauty (see and sea below), then get yourself and family to Highway 1 in Central California. For sure in winter. Then again, who wants to meet me there in fall? We can double kayak and take a hike!
ACTION: Have you been to Cambria and the surrounding area? If so, what is one of your fondest memories? Comment below. Or lay some emoticons on us.
Photo credits: Photos of me taken by not me, aka Alexandra. Photos that look professional also taken by Alexandra. Photos that look pretty darn good for an amateur with little clue about lighting taken by me! If you really want to know who took what, click on the images and all captions reveal themselves.
Now that hobby is leading to an attempt to pay our health insurance. Which is a polite way of saying that I am now selling photo notecards. Please take a look at the following photos, as they are among the photos I’ve made into cards.
They make great gifts, especially for Valentine’s Day, hint hint. Or for sending money to your college-attending spawn. Or you can save them and say you knew me waaaaaaay before I became a famous photographer. Sadly, that usually happens after the artist dies, but what an investment, eh?!
Single cards at the gift or drugstore are $5.00 each and up. Mine are only $14 for a set of eight 4X6 blank cards (which is only about $1.80 per card), plus shipping costs. I don’t charge a scammy “handling fee;” I actually lose a few pennies on shipping, but it’s easier for you if I round off.
Shipping for 1 set = $1.50
Shipping for 2 sets – $2.00
Shipping for 3 sets = $2.50
Just add .50 shipping for each set. These are U.S. postal prices. Anything else, you just have to ask and I’ll check at the post office. Notify me at firstname.lastname@example.org with the number of sets you’d like. See how easy it is to enjoy California without paying airfare? I’m thoughtful that way.Free webinar-Integrate Function and Cognitive Challenges into Your Older Adult Fitness Group… Click To Tweet
Alexandra Williams, MA
1. People your age are starting to have health issues and you don’t want to join your peer group in this particular activity. You want to stay vibrant and energetic and independent and active and you know that it takes just a few new habits or changes to get where you want to be. You also want to stick around long enough to add commas and remove a few “ands” from the previous sentence.
2. Your high school reunion is coming up. Time to impress that person you always had a crush on. Time to make all the mean girls super envious of your vivacity. Have you noticed that fit people are attractive? It’s actually true. Exercise and healthy living give you confidence and energy. Confident, energetic people appear more attractive. Some weird evolutionary thing that makes sense. Notice we didn’t say “skinny” or “thin.” We said “fit” and “healthy.” Define your goal, baby.If you view yourself as an exerciser your habits will change to meet that self-image. Click To Tweet
3. Your stress levels will go down. Yup, exercise reduces stress. In fact, it’s the number two motivator for working out (We know you’re wondering, so click this link to read our post that gives the number one motivator). Making snow angels decreases stress too, FYI.
4. You will avoid the somewhat unrealistic expectation that you can get fit in time for a trip that starts on a Saturday if you start working out on the previous Wednesday. Much more realistic is to start a wee bit sooner. If your goal is weight loss, you can safely sustain a weight loss of 1 ½ to 2 pounds per week, so if you start today you will lose about 6 or 7 pounds in less than a month. If you’re thinking, “Hey, my goal is 35 pounds. What good is 6 or 7,” my answer is this – you’ll be 1/5th of the way there, if “there” is your weight loss goal. But your outlook and how you feel will be 75% of the way there, because research says that you will start to view yourself as an exerciser, which means your habits will change to meet that self-image. In straight-talk, after a few weeks your self-perception will change. From there, your activities change to meet this new self-view. Four or 5 months may seem like a long time if you’re planning to lose 35 pounds, but how long did it take to put ON those 35 pounds? Give yourself a break, eh?!
5. Want to be smarter? Want to stave off memory loss, confusion, and dementia? Er, wait, I got distracted. More than anything else, exercise makes you smarter. Your brain gets bigger. It works faster and more efficiently. It gives better commands to your body. I always tell my university students that the best time for them to take a test is right after exercise class, NOT after staying up all night studying (while ingesting abnormal amounts of caffeine). We love the link between exercise and brainpower so much that we have written extensively on it. Exercise Can Train Your Brain, Spark Your Brain with Exercise, and Exercise Your Right to a Better Brain are three posts to get you started.
6. You will save money. You will have more energy. You will look better. You will feel better. You will meet a lot of cool people. Your math skills will improve. You’ll get an end of year tax deduction…One of these may be false. Hint: As you now know, exercise makes you smarter, so it’s actually quite possible your math skills will improve. For example, I was going to write 10 Reasons, but got bogged down when I carried the 1, multiplied the 0, subtracted the junk food, added the Lycra and Voila, ended up with 6 Reasons!The best time to take a test or give a presentation is right after you exercise. Click To Tweet
Text & photos by Alexandra Williams, MA
When the tourism bureau booked the tour for us, we weren’t quite sure if it was a place where you ride the horses, ride a wagon behind the horses, pet them in a stable, or view them behind a fence. Turns out it’s none of these – it’s something way better.
We got a personal tour from Ralph, the owner of the approximately 2,000 acre ranch that stretches from the ocean to the mountains, and has over 80 (if I am remembering correctly) Clydesdales who roam the property. They aren’t exactly wild, nor are they tame – they are beautiful creatures with names who will happily come up to you (while you stay safely in the vehicle), let you pet them, sniff the vehicle hoping for hay, then wander off to roll in the grass or scratch their chests on a fence post.
Just a few bits of info about Covell’s:
The house Ralph lives in was built in 1860. When you take the tour, you’ll get a full history of the house, the horses, the property, the personalities of the various owners, stewards and visitors, and the legacy he is continuing forward. Along with the history, you’ll get quite a few entertaining anecdotes too, as Ralph is quite the raconteur.
Experts told Ralph he could take a portion of his ranch, turn it into 46 buildable parcels of land, and make a fortune. Something along the lines of $30 million. His reaction? He turned it into a nature conservation easement to protect it for future generations. The views will make you cry, they are so astounding, from pine forests to rolling pastures (and “rolling” really is the correct word). I swear you can almost see all the way to San Simeon.
When I went to Hearst Castle, I kept wishing I could walk instead of taking the tour bus, as the views were begging for me to photograph them. Even with a fast shutter speed, I was still frustrated, as the glare from the bus windows was a problem. But as soon as we got out on our first hillside stop at Covell’s, I got my wish. But better. I could have fit my whole family for a portrait onto one of the branches of the oak tree that my son climbed. I could zoom out for ocean and mountain landscapes, or zoom in for pine cone close-ups, and take my time.
Horses!!!! These are champion Clydesdales, and it is obvious as soon as you see them. The horses know the sound of Ralph’s truck and come up to it when he arrives. Roll your windows down and keep your camera ready, as they will stick their heads in to check you out. I know nothing about horses, but for pure aesthetics and wonderment, these are the best (my favorite was Debutante, due to her freckles). And once Ralph tells you their stories you’ll be even more impressed. I took a quick 3-minute video that you’ll want to see (follow me on Periscope while you’re at it)
For various reasons, Covell’s Clydesdales isn’t easy to find on social media (and the website is temporarily down), but that just makes it easier for YOU to have it to yourself, because we know the secret to making a booking. You can call Ralph directly at (805) 927-3398 or follow the Highway 1 Discovery Route link. Once the website is back up, you can go to CovellsClydesdales.com too. Or email CovellsClydesdales@mac.com. A bit more work than a few computer clicks, yet that won’t deter you travel and nature lovers, right?
by Alexandra Williams, MA
Our visit to Covell’s Clydesdales was supported by California Highway 1 Discovery Route. We did a four-day inter-generational tour of some of Highway 1’s most stunning and accessible coastal towns in Central California. Contact them for suggested itineraries and all the other travel info that will make your trip as fun as ours was.
Want more lovely pics from around California? How about exercise advice from professionals with over 70 years’ combined experience? Subscribe in the box over to the right. Boom – in your inbox twice a week.
No surprise that one of the biggest habits we get asked about as group fitness instructors is how to make exercise a regular part of life. And of course, it’s not just about STARTING a fitness program (especially in the new year), but also STICKING with it.
One of the key ways to successfully put more movement into your life this month, next, and throughout the year is to resist temptation to get fit all at once. Overdoing it and trying to progress too quickly is a sure way to set your new or improved habit up for failure. No one wants to face next year and say “last year I wanted to lose 20 pounds. Only 25 to go.”
Ok, seriously, the trick is to progress at a pace that allows you to convert desire into habit. What often happens:
Every year eager baby boomers, active agers, mid lifers, and others take on too much, too fast, too intensely. They get hard hit, instead of a habit.
When you are looking to improve your movement habits, keep in mind the FIT principle:
Change only ONE of these elements at a time, about every two to three weeks. Going harder and longer and more often all at once is a statistical road to failure. Up the ante one letter at a time – more F or I or T. No ands.
Let me repeat this as it’s so critical and so overlooked: As you progress into your new life of improved movement habits, change only the Frequency, Intensity, or Time of your workouts when you uptick. Stick with the revised version another 2-3 weeks. Then consider whether you need to adjust upward again by going more often, harder, or longer. Pick one. Add. Keep. Adapt. Repeat. A little bit more than the week before.
Sustainable and better for you! Sounds like a new food or vitamin. The FIT principle will help get and KEEP you fit. Next thing you know, you’ll have created a new, healthy, successful exercise habit.
Kymberly Williams-Evans, MA
Wondering where you can go in winter that offers lots to do, great promotional deals, and zero crowds? My husband and I just lived through our first holiday season as empty nesters. And you know what? We had a great time! Not because we didn’t miss our daughter, who is living in Australia for a year. We miss her every day.
But thanks to the Catalina Boat House Hotel and Catalina Express, we zipped our way to a three-day jaunt over Christmas on Catalina Island off the Southern California coast. Full disclosure more than a Jerry Springer on-camera confession: the hubster and I received complementary hotel accommodations and a reduced boat ride rate with an upgrade. More on the Commodore Lounge later. Opinions of our trip are my own. My husband’s opinions are also mine. Ha haah haha. (Good thing he rarely reads my blog.) The great weather was provided free and courtesy of our good fortune!
Have you ever had one of those excursions where everything seems to go right? I know, I know, it’s more fun to complain about travel travails. But allow me to let you in on a big secret: Catalina in winter is the way to go! You get all the clear ocean water, steady sunshine, and beauty the island has to offer but none of the summer hordes! Notice what my photos have in common? Hint: Something is missing. Did you spot the pattern? Lack o’ people.
We roll up to the Catalina Boat House Hotel to discover we’re the only guests that night. Snap, that meant we got upgraded to the room with the best view. Oh, and “welcome to the hotel, where we also give you free tickets to the Botanic Gardens and Glass Bottom boat ride. Just cuz’.” Well, this trip is starting out well!
Double bonus whammy (especially for those of you who are like me — frugal and keen to land a good deal) — prices are lower and promotion packages are more plentiful over Christmas and into March compared to the heavily popular summer. I’ll tell you the BEST deal in just a bit — AFTER you click the link above that leads you to the “Best of Winter” discounts and packages.Where can you go in winter that offers lots to do, great promo deals, and 0 crowds? Click To Tweet
But first, below are a few ways to save vacay dollars on the island:
One of our favorite adventures, that the active among you will particularly enjoy was our Hermit Gulch Trail hike. This four-mile loop takes you to a peak where you can see both sides of the island in one calorie-burning, totally amazing, panorama. We did the trail in under three hours at a casual, scenic pace. The only thing more impressive than the views was us with ourselves for feeling happy and comfy the whole time.
How do you celebrate hoofing it up to about 1800 feet elevation on Christmas Day? By discovering you’re the ONLY people in the Catalina Express Commodore Lounge for the one-hour boat ride back to the mainland (world traveler, hipster talk for “the port of Long Beach”). We had three crew members dedicated to us as we raised our water bottles to Avalon Bay disappearing in the sunset behind us. Translation: extra pretzel snacks, extra chocolate chip cookies, an additional free beverage, and an interesting conversation with a young man pursuing his captain’s license.
Now to keep my promise to tell you the BEST deal you can snag that will really make a visit to Catalina affordable. It’s called the Birthday Island promotion. Go to CatalinaExpress.com to get more info, but basically you get a slew of discounts, upgrades, and freebies including free round-trip boat tickets if you travel over on your actual day of birth and return within 30 days.
This trip was my husband’s and my Christmas gift to each other. It turned out to be one of our better celebrations. What was your favorite holiday or most recent birthday present?
We want to start our first blog post of the year with some ooomph, which is actually more like the sound my body makes when I sit down quickly. So while I’m seated, let’s see if I can hold your interest. Better yet, I hope to inspire you to continue to be…. YOU. In all your glory. Why reinvent yourself when the current you has all you need?
Rather than make any resolutions, I have simply picked a word for the year. It’s “consolidate.” What word would you pick and why? We want to know, so please tell us in the comments. I want to consolidate my gains – recognition for my photo skills, making new friends, joining a dance troupe, getting out and about in downtown where I now live. I also want to consolidate my stressors – financial in particular. Of course, if I can increase my photography work, then my money worries will definitely decrease. Don’t get me started on the $1,900 monthly health insurance bill. Sigh….
Lately my sis and I have been posting pics of things we enjoy doing, and we get comments about our energy and youthfulness. Which means many people have a mental construct about how Boomer women such as ourselves “should” look and act. Maybe the preconceived Boomer notion comes from memories of our own parents, or perhaps how we view ourselves, but for all of you in our demographic, do you see yourselves as lacking energy and youthfulness?
Maybe for 2016 all of us Boomer ladies need to join hands (preferably to disco music) and pinky swear to take on Carrie Fisher’s reminder that youth and beauty are NOT accomplishments. How we live is an accomplishment.
So my exhortation, advice, suggestion, hope, admonition, and reminder is this – Go live. Live in a way that prevents you from saying “I wish I had done X or Y in 2016” when 2017 rolls around. If you love the outdoors, get out there. If you want to make friends, go make some. If you want to shed people who hold you down or back, shed them. If you want to sell your possessions and go around the world with your kids, do so. Take a chance, or a leap, or a dare. Or just say yes to a few new things. And no to a few others.
My sis said yes to a second dog. She said yes to taking beat-up furniture and making it pretty again. I said yes to being part of a dance group. And even though I was scared of being laughed at by true photo pros, I made note cards from some of my photos and now am selling them. I have even been hired as a photographer for a few ventures. I decided I was more scared of not trying (and of the medical bills). Put your energy where it creates more energy.
Of course, we know that we get much of our energy and youthfulness (whatever that actually is) from our love of movement and exercise, and we hope you do too (great chance for me to plug my sister’s upcoming Ultimate Abs ebook), but you know best what gives you energy. That’s a benefit of being older; we know what works for and against us.
Let 2016 be one of many years where you are yourself, but MORE. Happy New Year. And if you haven’t yet subscribed to our twice-weekly posts, this is a perfect time. Just add your email to the bar on the right.
Except where noted, all photos are by me, Alexandra, and are for sale.
by Alexandra Williams, MA