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Create the Best Workout Programs for Your Over 50 Body

This is My Year Best Workout ProgramsLet’s start the year successfully by designing the best workout programs for your bodacious baby boomer body!

How would you like to make your workouts even more effective, time-efficient, and specific to your midlife needs? Notice I did not say “harder” or “longer.” Are you with me?

Benefits of Designing the Best Workout Programs for Boomers

You can create cutting edge, life-enhancing fitness programs that are low risk, yet high reward by taking into account any of 7 principles honed for the over 50 exerciser. Maintain function and expand, not shrink your capabilities as you age actively with smarter exercises.

Boomers: want to make your workouts more effective, time-efficient, and specific to midlife needs Click To Tweet

We boomers — who range from 53-71 years old — want to enjoy the second half of life actively, comfortably, and energetically. Yet we have five to seven decades of accumulated aches and pains. Joint issues may limit your ability to do high impact activities. I know my arthritic knees definitely affect my movement choices.

1st of 7 Principles

Over the course of the next few weeks and blog posts, I will share 7 principles I’ve devised based on research, experience, and training that are particularly helpful to our age group. You are getting the professional insider advice from a cover feature article I just had published in IDEA Fitness Journal, the industry publication for fitness pros.

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The 7 principles can be used in any combination or as standalones. Apply one, two, or all seven to a given exercise; use three principles total in one session and a different three in another; focus on one principle one day and another the next. Regardless of how you mix and match the principles, you will reap the benefits.

Over 50? Create cutting edge, life-enhancing fitness pgms that R low risk, high reward using… Click To Tweet

Principle 1: Activate Your Back

Have years of sitting, driving — of living life in front of your body — produced forward head misalignment, rounded shoulders, hunched posture, overly stretched or a weak back?

Best workout Programs

Hip Extension in another dimension

The “Activate Your Back” principle reminds us to prioritize actions behind us. Incorporate exercises that require glutes, hamstrings, any and all back muscles. Look for every opportunity to open or extend the pectorals (chest), anterior deltoids (front of shoulder), and hip flexors.

A focus on dorsal or backside moves counteracts prior decades of movement patterns that close off the front of the body. If you take cardio classes, think of this principle as a chance to give your heart and lungs more room to pump and breathe. Even if your teacher is cueing arm patterns in front of your body, try arm movements such as rows, hand to heel lifts behind the back, or any move than puts the arms behind you.

For strength, balance, or stretch classes, choose exercises with hip extension (open hip, leg reaching behind you) over ones promoting hip flexion (closed hip, leg in front of you). For instance, if doing balance work, have your lifted leg start and stay in hip extension. Then slightly raise and lower that leg using the glutes. Add in small loops, counter- and clockwise, all in the dorsal plane — that is, behind you. Or lift your leg only a few inches from the start position to the left and right, tapping lightly side to side, again always with hip extension. Not only do you use your core muscles to compress and stabilize to hold your upper body position, but also you reinforce good posture.

Any time you have a chance to open the front of your body and use the back, go for that choice! Time to put more behind us! Life metaphor, right?

For more on how you can pursue the best workout programs for yourself, check out these posts:

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

Women Over 50 – We Are NOT Aging Healthfully

Fit Over 50? Achieve it with These 6 Age Specific Tips

Action: Subscribe to receive pro tips to stay fit as you age actively. Need we say more. 

Kymberly Williams-Evans, MA

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5

What’s Wrong with Your Workout?

What's wrong with your workoutWhat do you suspect is wrong with your workout? I’m talking the numero uno problem when it comes to most adults and exercise routines. Any guesses?

In thinking about why most U.S. adults do not succeed with their exercise program, I asked participants in my fitness classes for their input. (If you are from another country don’t think you are off the hook. Most English speaking countries are rife with inactivity and sedentary behavior. You are getting U.S. statistics, but the workout problem is worldwide.)  The irony is that by definition, people in fitness classes are least likely to be the ones falling into the category of “problematic” or “wrong workouts.”  Nevertheless they have the experience and interest to have insightful answers.

Good Guesses on What Can Go Wrong with Workouts

  • “Not enough variety,” said one of my active 66 year olds. “If people do the same thing all the time, their workout results will suffer.”
  • “Workouts can be wrong if they are not intense enough or too intense,” replied a front row 58 year old with a long history of exercise.
  • “The program is not right for that person’s goals, body, or capabilities,” piped up my feisty and fit 80 year old.

All of those answers are correct insofar as they address common problems with exercise programs. But they have yet to hit on the MAIN problem with most workouts. My class respondents all assume one thing — that people are actually exercising in the first place.

What's wrong w/your workout? And 80% of the US adult population's workouts? Click To Tweet

What's wrong with your workout?

The Wrong Workout is the One Not Done

Yup – what’s wrong with most workouts is that people aren’t doing actually doing them. Do you have this same problem? And  by “you” I mean your friends, relatives, and compatriots. Not you, of course.

150 Minutes to Be “Right”

Sure enough, the not done workout is all wrong. The most “right” workout in the world is bupkus nada zippity doo dah if you aren’t actually working it. Only 20% of US adults meet the minimum guidelines for exercise. Governmental guidelines recommend 150 minutes of moderately intense cardio activity per week, or 75 minutes of vigorous exercise, or a combination of the two. For strength, adults should also engage in muscle-strengthening activities like resistance training at least twice per week. You can knock out such muscle training in 30 minutes per session if you have a well-designed program or attend a group strength training class. At most, you need to spend two more hours per week for a whopping total of under five hours spread over seven days to get both aerobic and strength benefits.

Only 20% of US adults meet the minimum guidelines for exercise. Join that elite and Move More Click To Tweet

 

Kymbelry fallen and getting upThink about the above statistics for a mighty-minute — almost 80% of US adults do not devote even two and a half hours in a week to aerobic movement. Walking counts, so that makes these inactivity numbers even more staggering. Even fewer adults spend two hours a week strength training. Enter the elite 20% and be a stats changer!

The Right Workout is the One You Will Actually Do

As we enter a new year, let’s focus on doing the right workout. And what is that?

One answer is to check out these posts that offer BEST workouts for specific needs.

Whats wrong with your workout?

Strive for Progress, not Perfection

An even more accessible answer is that unless you are competing, performing, or striving for total peak fitness — in which case you need specific protocols — the right workout is the one you will actually do; the exercises you enjoy; the movement you will adhere to.  Let this year be the one you add movement to. A little bit of imperfect sumpin’ sumpin’ is better than perfect nuttin’ nuttin’. Forget perfection. Go for progress. A little more than the day before. Let’s do this!

Action: Subscribe to our site and get your workouts right! Enter your email in any of the box options and we’ll come to you once or twice a week. Pinky promise.

Kymberly Williams-Evans, MA

11

A Focus On Gratitude Can Improve Your Health

With the Thanksgiving frenzy just past, I decided to take a quiet, post-holiday moment to contemplate what I’m thankful for. I want to stay healthy, even through stressful, uncertain times, and know that a focus on gratitude can help improve my health.

Rainbow over Breisach

Rainbow over the German town of Breisach, taken from the hilltop church above the town.

While contemplating the many things for which I’m grateful, I got a brain flash (like a brain fart, but good), and realized that the most obvious answer is sometimes hidden in plain sight because it’s so normal, standard and everyday. Even you, dear readers, see the “thing” for which I’m especially grateful for every time you come to our site. Have you guessed yet? It’s my co-blogger, aka my sister Kymberly.

Rainy day in Heidelberg

Visiting Heidelberg Castle during our AmaWaterways cruise. Kymberly had the most colorful umbrella.

I challenge you to improve your health by showing gratitude for something in your life.… Click To Tweet

When people are mean to me, she’s got my back. When I want something, she wants it for me too. When I want to talk about my boys, including my hopes and worries, she lets me ramble on.

Griffin fountain in Basel

Don’t make her have to chew you up and spit you out! Griffin fountain in Basel, Switzerland.

She has taken on the huge task of managing our mom’s affairs as our mom ages; all without pay or thanks. On the contrary, sometimes she gets a lot of grief for doing what’s best for our mom.

open air market in Strasbourg

Kymberly bought a few old maps at this open air market in Strasbourg, France. Shop, shop, shop.

She has kept herself up to date on research that’s relevant to active aging, and she shares that information in her classes, seminars, conferences, and articles (including this blog). Even when the places she works for take her for granted and consistently fail to recognize her contributions, she keeps doing her best.

We argue a lot (well, a lot less than we used to), yet any of you with siblings know that’s how it works. Yet I know 100% that I can trust her. Not everyone can trust a sibling the way I can trust mine, so it’s worth a shout out to her. And you know what she does behind my back? She talks me up. She lets people know she’s proud of me.

She’s a warrior, and she uses that trait to protect my back (or whatever metaphor you prefer).

church statue, Hamburg

This is a true-to-life photo of Kymberly the last time someone tried to mess with me. Just a friendly warning.

And she’s fun. We went on an AmaWaterways cruise together in October, and had a blast. We hiked, biked, ate, made friends, laughed, climbed hills, descended stairs (castles have a LOT of those), stood in the rain, and even shared a cabin and got along famously (except for one argument about her snoring – shhhh).

Bike riding in Köln

Taking a water break during our 11-mile bike ride in Köln (which is free to all AmaWaterways cruise passengers).

I challenge you to improve your health by showing gratitude for something in your life that’s so obvious you missed it. Sunsets, your dog, a car that works, the best parking spot in your complex, food security, a high credit score… you get the picture.

AmaPrima double cabin

We shared this cabin for our 8-day cruise on the AmaPrima with AmaWaterways.

And now that I’ve written this post, I hope my sis doesn’t expect me to suck up to her. Though I do still hold out hope that she’ll suck up to me by giving me her red KitchenAid mixer.

Text and photos by Alexandra Williams, MA

If you want more travel pictures, follow my Instagram account. If you like beach and dog photos, subscribe to my sister’s. Be daring – follow both.

6

Best Exercise to Improve Memory

kayaking on Whiskeytown Improve Memory via cardioLake An older adult aging activelyThe best exercise you can do to improve memory is ….

Uh, hold on while I jog my memory.
Did you see the hint I embedded in that prior sentence? Based on the last 10 years of what is now overwhelming evidence, the BEST activity you can do to improve your memory is anything aerobic. You even get a double bonus in that your memory is enhanced both immediately and long term through aerobic, aka cardio exercise.

More than strength training, more than brain games, better than travel, or learning a new skill — the powerhouse, champion way to improve memory is to exercise aerobically. The above listed activities are certainly helpful, though runners up. Ha ha aha Worked in another word play.

What Makes an Activity “Aerobic?”

What does “aerobic” really mean? How do you know if you are performing cardio activity?

The best exercise you can do to improve memory is .... #activeaging Click To Tweet

Aerobic exercise is defined as all of the following occurring simultaneously:

  • Systemic, meaning most of your body is involved. Waving your arms while sitting otherwise inert would not be aerobic as your whole system is not moving. The lower body could be taking a nap while the arms party up and down.  If you are using most or all of your major muscles, you are probably moving aerobically.
  • Sustainable, meaning you could sustain the activity at least 20 minutes without hating the world and wondering when you can get off. You don’t HAVE to sustain the activity 20 minutes to get cardio benefit, but if you are working at a level where you COULD keep going at least 20 minutes, then you meet this criteria. For instance, I could not do airjacks or jump tucks for 20 minutes. Who wants to anyway? But I could power walk or hit the elliptical machine for that long.
What does “aerobic” really mean? How do you know if you are in your aerobic zone? Click To Tweet
  • Having an elevated heart rate. You smarty pants out there probably read the criteria above and thought “I can sustain couch lounging for 20 minutes ergo I am in my cardio zone.” Yeah, but is your heart rate also going higher? You have to meet ALL the criteria I am sharing with you to be aerobic.
  • Elevated or heavy breathing. Having to catch your breath every 3- 5 words is a good indicator that you are working aerobically. If you could spill your life story, then sip a little air, you are below aerobic threshold (fancy talk for “you need to work harder.”). If you get out one word, gasp for breath, get out another word, gasp again, you are above threshold. Lower your intensity IF you want to stay aerobic. Being anaerobic, above threshold has benefits, but for brain boosting purposes, stick with the heavy, not heaving breath elevation.
    Kymberly and Alexandra post bike ride Fitness trends for boomers

    We remember loving this bike ride.

Where Does the Word “Aerobic” Come From?

If you like etymology then you’ll enjoy knowing that the word “aerobic” is derived from the Greek word “aero” for air or oxygen and “bio” indicating “life.” In short, aerobic exercise is life giving.  Back in the day, our ancestors had to run to eat or avoid being eaten. Our bodies and brains were made to move aerobically. We ran to survive. We aerobicise to thrive!

Gimme Some Examples Purty Please

So what are some types of aerobic exercise? And does any cardio activity improve memory or just certain kinds?

Great news — any cardio exercise will improve your memory, recall, attention span, and focus. You can take a step class, walk your dog, hike trails, swim, dance, cavort (we baby boomers are good cavorters, right?). Other aerobic activities include kickboxing, indoor cycling, outdoor bike riding, getting on treadmills, elliptical machines, the stairclimber. Lots of options.

Kymberly on step to Imprpve Memory

Stepping up to cardio and better memory.

I often get asked whether playing sports is aerobic. Generally if you are very good or very bad at the sport, you will be in your aerobic zone. Picture being pretty unskilled at tennis, for instance. You are chasing the ball all over the place; your opponent is trying to send the ball where you haven’t anticipated; you have to run a lot. Pant pant. Heart rate up, etc.

Or you are very good at tennis, so you constantly shift your position to send your opponent off guard; you run to return hits; you keep in athletic stance, and the game moves quickly. Bingo – cardio!

Improve Memory Here and Now

Certainly a looooooong list of benefits comes with aerobic training. The relative newcomer to the plethora of reasons to get up and boogie is aerobic exercise is numero uno, way out in front as the best way to improve memory.  Forget dementia (ok, not a very good word play, but it works). Start NOW to stave off memory loss or to halt its progress. The aerobic movement you do today will give you memory enhancements benefits starting today

ACTION: Learn more motivating ways to improve your memory when you read the two posts below. Comment, share, tweet. THANKS!

 

7 Movement Habits to Improve Your Memory Now

Want a Better Memory? Why? How?

By Kymberly Williams-Evans, MA

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4

Bike Riding in Cologne Along the Rhein River

The Romans probably settled in Cologne (Köln in German) in 50 BC because they’d heard about the fantastic bike riding views along the Rhein River. Or because of its natural harbor. Either way.

Hohenzollern Bridge, CologneOne of the highlights of our October AmaWaterways cruise was the 11-mile, 2 1/2 hour guided bike ride along both the west and east sides of the river. We had two fluent English-speaking guides who took about 8 of us on an easily-managed bike adventure (everyone else was either part of the walking or beer tasting tour). We started our ride along the Rheingarten, a riverside park where pedestrians and bicyclists were out in force on a sunny (yet cold) weekend day. At first, we were riding fairly quickly, but when I said I wanted to stop for more photos, the guides were quite amenable. This I appreciated, or I would have gotten cranky.

We pedaled past the Chocolate Museum, which my sister noticed. Yes, we went back later to learn the history of chocolate, though we didn’t stop in the museum café to eat any of their 9,866 chocolate items. Um, I have no idea of the exact number, but I sure saw lots of options.

Cologne castle towerCologne is Germany’s fourth largest city, with over 1 million people, 45,000 of whom are university students. One fact I really liked was discovering that 18% of the inhabitants come from over 180 nations. Hmmm, probably easy to find a correlation between that and the reputation Cologne has for being a major cultural center.

You can take a bike tour of Cologne, Germany as part of a Rhein River cruise w/ @AmaWaterways?… Click To Tweet

crane buildings, CologneThough I prefer old buildings (castles are my thing, perhaps related to my Medieval Studies BA), I found the three “cranes” interesting. Two of them are office buildings, while the one with the balconies is apartments. Who wouldn’t want riverfront living, even if it’s shaped like a giant piece of machinery, eh?

Our guides stopped for a while on the Rodenkirchener Bridge so we could take pictures and drink water. When you’re on a bike, it feels like the vista is really expansive. We could see barges and pleasure boats going north and south beneath us. When we were onboard our ship, the Ama Prima, it always felt like we were moving at a leisurely pace, yet when standing on a bridge above the ships, they appeared to be speeding along.

locks of love, CologneOn the east side, away from the main part of the city, we felt like we were in the woods for a bit, as we rode by a fairly extensive campground. It’s probably jam-packed in summer, though we saw just a few campers in October. Perfect time to travel if you own a jacket and like to go when the city is not so crowded. From the east side, with its tennis and soccer (call it football if you want to sound truly cosmopolitan) fields, we had unimpeded views of St. Martin’s Church, the Cathedral, the Innenstadt, and Hohenzollern Bridge, which is where the Locks of Love are, and which leads to the Dom Platz.

St. Martin's, CologneAfter we crossed the bridge, our guides asked if we could figure out why security guards were preventing people from walking on the plaza. We had no idea. As it turns out, the Cologne Philharmonic is just below the plaza, and when they are performing, they keep people off the plaza to prevent extraneous sounds. So the floor is also the roof.

Cologne Cathedral interiorNear the end of the ride we stopped to admire the Cathedral. It’s a UNESCO World Heritage Site and is visible from fairly high up, which presented some issues during World War II. According to our guides, the Allies respected the history and cultural significance of it, so they intentionally avoided bombing it to ruins. Another story is that the pilots left it (for the most part) intact because it was an easy landmark for bombers to use to calculate their various targets. As well, the guides said that church representatives removed all the glass from the windows, which lessened the destruction from the bombs. On a cheerier note, the Cathedral was the tallest building in the world until the Eiffel Tower came along in 1887.

Bike riding, CologneThriller dance on Ama PrimaWe got back to the Ama Prima just in time to change for dinner (and an impromptu performance of “Thriller” by moi for all the passengers). No muscle soreness after 11 miles, either. Or should I say 18 kilometers, as that sounds even more impressive?!

 

 

 

 

 

Alexandra Williams, MA

photos by me

Have you read our post about all the castles and riesling in Rüdesheim yet? Better yet, have you subscribed to us?

 

7

12 Healthy Food Trends

Recently IDEA Food and Nutrition Tips, a magazine for fitness industry professionals, published an article I wrote for them about twelve healthy food trends. For this post, I thought I’d share a few notes on the healthy dozen.

grapes for Riesling healthy foodGluten – Gluten-sensitive and gluten-free foods are mainstream now, to the tune of a predicted sales volume of $24 billion by 2020. This market growth is driven by those who identify as “health conscious” rather than those who suffer “from celiac disease or gluten sensitivity.”

Paleo – More than just meat and caveman-centric meals, those who follow a Paleo diet can choose items such as nutrition nut bars or freeze-dried beets. And of course, meat. In 2015, Paleo was the most-Googled search food term.

Plant-based – Danone (makers of Dannon yogurt) just purchased WhiteWave for $12.5 billion. Obviously, they believe plant-based foods to be a growing part of our diet, as WhiteWave comes with brands such as Silk, So Delicious, Earthbound Farm, Horizon Organic milk, and Vega. Are you ready to try one of the 3,500 types of seaweed?

German bread in Heidelberg healthy foodHealthy Oils – Start reading up on smoke points, as you’ll be wanting to try avocado, coconut, safflower, almond, macadamia nut, rice bran, sesame seed, sunflower, peanut, hazelnut, grapeseed, and of course, olive oil. Less concerned with cost than a desire for organic, healthy, non-GMO, locally sourced (or traceable) ingredients, plus a wish to replicate recipes seen on cooking shows, people are demanding a variety of oil choices.

12 Healthy Food Trends. How many of them do you follow? #FitFluential #MidlifeBlvd Click To Tweet

Breakfast – We still love our cereal, but now we also love smoothies, breakfast bars, and yogurt. Oh, and overnight oats. Pinterest searches for overnight oat recipes climbed 35% in 2016 over 2015 numbers.

Non-Dairy Milk – Look past all those Facebook posts about almond milk for a moment, and you’ll discover that milks are now made out of a variety of nut, grain and seed. Who’s up for a shot of camel’s milk? In many ways, it’s good to consider plant-based milks over animal-based, yet take care, as not all non-dairy milks are created equally nutritious.

fruit tart, Germany, healthy foodHealthy Snacks – Kale chips may be considered old hat by now, but have you tried caffeinated jerky or roasted chickpeas yet? Snacking accounts for over 50% of our “eating occasions,” so stock up on maple sugar pumpkin seeds and grilled watermelon with honey, mint and cayenne while you can.

Protein – It’s time we sat down and had a talk about the bugs and the bees. Well, just the bugs. The rest of the world is already crunching on spicy roasted grasshoppers and cricket chips, so maybe it’s time we gave them a try. If you want to skip the bugs, go with kalamata olive cottage cheese, washed down with a shot of protein coffee.

Energy Bars – Have you roamed the grocery store aisles lately? Shelves upon shelves of energy bars are lying there, just waiting for you to give them some love.

nougat bread healthy foodSeeds and Nuts – Okay, Boomers, who remembers Euell Gibbons? “Ever eat a pine tree? Many parts are edible.” Peanuts, pistachios, chia, hemp seeds, and watermelon seeds are all hot commodiites nowadays.

Natural Beverages – Is bulletproof coffee yesterday’s news? Maybe, maybe not. But cold brew coffee, yerba mate, guayasa, matcha, maca, chicory- or dandelion-root, fermented, sparkling, vegan, naturally flavored water, and kefir drinks are certainly today’s news. One result of the interest in more natural choices? Soda sales have dropped in the past few years by billions of gallons.

Greek Yogurt/ Probiotics/ Quark – Whether you’re Bulgarian, Greek, Icelandic or none of the above, chances are you’ve noticed that these products have displaced the “standard” yogurts of just 5 years ago.

If you want to know what quark is, or the differences between Icelandic skyr and Bulgarian unstrained yogurt, you’ll have to join IDEA, which will entitle you to a free copy of the full, 4,000-word article. Well, it will entitle you to the entire magazine, plus all their other magazines, many of which I write for. Did you know I had a secret life as a writer? Yeah, it’s not really a secret. Neither is the fact that food is medicine, so pick a trend or two from this list and give it a go.

By Alexandra Williams, MA

Photos are all by me, taken during our AmaWaterways cruise.

4

Rüdesheim with AmaWaterways: Riesling, Castles and a Musical Cabinet Museum

Even if you cannot pronounce “Rüdesheim,” you’ll want to visit this picturesque German town that sits at the south end of the Rhein Gorge, a 41-mile section of the river that has the world’s greatest concentration of castles. A town of 7,000 people, all of whom apparently grow wine grapes, Rüdesheim’s history dates back to Roman times, as evidenced by some of the ruins in town.

Rudesheim on the Rhine

The medieval town of Rüdesheim on the Rhein

As part of our Rhein River cruise with AmaWaterways, we had an evening tour of Siegfried’s Mechanical Music Cabinet Museum (itself situated in the remains of the 12th century Brömserburg castle), followed by a 3-hour morning hike through family-owned vineyards that produce Riesling so popular it can command over 1,000 Euros per bottle.

Viola music instrument

These cabinets opened up and the violins began to play of their own accord. No other instrument in the museum was similar to this one.

One thing that is appealing about going on a river cruise with AmaWaterways is that you get loads of activity choices, all geared toward a variety of fitness levels and personal interests. When we docked in Rüdesheim after dinner, we had a choice of touring the music museum (which we discovered means the instruments are all self-playing) or relaxing in a cafe that serves Rüdesheimer coffee, known for its cream and brandy. AmaWaterways included a short sightseeing train ride from the ship into town, and if it’s raining, as it was when we arrived, you’ll be glad to hop aboard. In fine weather, it’s a short 10-minute walk.

Rüdesheim w/ @AmaWaterways: wine, castles and a musical cabinet museum Click To Tweet
Clown musical instrument in Rudesheim

One of my favorite instruments at the Mechanical Musical Instruments Museum

doll carousel music box, Rudesheim

This is a very small doll carousel music box at Siegfried’s Museum in Rüdesheim

door and wall at Siegfried's, Rudesheim

A well-preserved, colorful door and wall in the museum, built in 1542.

Arabian musical instrument, Rudesheim

Housed in the cellar, this wonderful floor-to-celing music box still works. All tours are guided, as the tour guide plays these instruments for guests.

Siegfried's Mechanical Musical Kabinet

Siegfried’s Mechanisches Musikkabinett on a rainy night in Rüdesheim

In the morning, the rain was no longer pouring, though it was still cloudy, so we stuck with our plan to hike to the ruins of Ehrenfels Castle via the vineyards. During the hike, we passed under the gondolas that took most of the group to the top of the hill to view the town and river. On our way back to our ship, the Ama Prima, we were passed by the people who took the third option – a 13-mile bike ride. One advantage (of many) of the hike is that the vintners keep a small fridge stocked with free wine along the hiking trail. So thoughtful. If it’s sunny, bring water and sunblock, as there’s little shade. We hiked in cloudy weather, and it was perfect, as we stayed warm without getting hot. Our tour guide was a retired civil engineer who owns a potato farm in Wiesbaden. Not only was his English fluent (as are all the local guides), he knew the history of all the families who owned the vines. He also admitted to being a bit of a snob who only buys Rüdesheim Riesling, not the Riesling made on the Bingen side of the river.

hills of vineyards in Rudesheim

Yup, we hiked up hill and over dale, through the vineyards of Rüdesheim.

grapes for Riesling

Riesling grapes in Rüdesheim

Riesling producers in Rudesheim

One of the families that owns wine grapes in Rüdesheim. Sadly, the bottle was empty.

bird in vineyards

This lovely bird was supervising us as we hiked through the vineyards. If you know what type of bird (falcon?) it is, please let me know.

Ehrenfels castle, Rudesheim

The ruins of Ehrenfels Castle, Rüdesheim, on a rainy day

Part of what made the meals served on the Ama Prima extra special is that the meal is based on the local specialties. So besides wine, those of us who huddled under blankets up on the sun deck (it was cold and rainy) to get pictures of the many castles we passed after leaving Rüdesheim were offered some of the Rüdesheim coffee. Remember how it has brandy? That helped keep me warm enough to stay up top to get pictures of every single castle we passed as we cruised downstream along the UNESCO World Heritage designated gorge. Those pictures will be in an upcoming post, so be sure to subscribe if you haven’t already.

We were guests of AmaWaterways on the 8-day “Enchanting Rhine” cruise. They made no requirements of us, except to enjoy ourselves, which we did, oh so much.

 

19

5 Reasons to Attend Strength Training Classes

Kymberly in ball class Strength Training Classes

Whether you call them strength training classes, body conditioning class, or weight training classes, bottom line is the older you get, the more you need them!

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.

Don’t Make These Mistakes

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… 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).

Choose the Best Strength Training Program

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:

  • meet your goals
  • be right for your body, age, and gender
  • minimize injury
  • be effective and efficient
  • achieve balance and address all pertinent muscles
  • offer options and modifications

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.

Working abs at the Bacara Strength Training ClassesUse a teacher led strength class to:

1. Build your exercise repertoire

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.

2. Get form and technique cues and corrections

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

3. Ask resistance training questions of the teacher

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.

Alexandra w/ group Strength Training ClassesTake advantage of the group to:

4. Develop strength and confidence in a supported, group environment

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.

5. Meet future training buddies who can help spot, motivate, and work out with you on the gym floor

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!

All Sizes Welcome: Fitness Pros Want YOU in their Classes and Clubs

ACTION: But don’t resist the opportunity to get active aging answers twice a week when you subscribe. Enter your email in any of the boxes and claim your bonus while you’re at it. 

Kymberly Williams-Evans, MA

You CAN Go Home Again

Sis and I recently went back to our hometown for our 40th high school reunion. And what did we discover?! That you can go home again.

Manhattan Beach Pier

The Manhattan Beach Pier looks about the same as it did in 1976, except for the plaques honoring famous local volleyball players.

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
Film lights in Hermosa Beach

A lot of film people live in Hermosa, so it’s no surprise to see movie lighting on the Strand.

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.

Mira Costa cookies

Mira Costa High School Mustangs – in cookie form at the 40th reunion.

sailboat off the Hermosa Beach pier

Sailboats on a warm day in Hermosa Beach, taken from the end of the pier.

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.

View to the north from the pier

View to the north of the Hermosa Beach Pier on a warm weekend day.

 

helicopter flying over lifeguard tower at the beach

22nd Street Beach is the beach where we hung out when we were kids.

Alexandra Williams, MA

16

Stretch Hamstrings Correctly: 3 Doofus & 3 Expert Ways

Stretch Hamstrings the Right Way

stretch hamstrings Want more benefit from your hamstring stretches? (You are devoting some of your workout time to stretching, right?) Avoid the most common form faults. Be uncommon, just like us! Flexible hamstrings reduce tension on the lower back, allow for good alignment and posture, and enhance your physical performance.

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.

Stretch Hamstrings and Elsewhere

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.

Most hamstring stretch mistakes are related to:

  1. Knee joint bent too much
  2. Hips and buttocks up in the air
  3. Neck and shoulder hunching

Fit-tastic, ham-tacular form involves:

  1. Holding the leg at muscles, not joints
  2. Relaxing the head and neck
  3. Lengthening the leg, even if it means moving the leg away from your body

stretch hamstrings 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

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