Fun and Fit

Author Archives: Fun and Fit

9

Flavor Your Summer with Stuff that Starts with “A”

Gotta be in it to win it!Adventure, Activity, Almonds, Animals

What do these grade A words have in common? They are all part of my midlife summer excitement and active aging life. I wrapped up my first year as an outrigger paddler with sprint races. Now I am on the road with my husband and dog for vacation. In between were the IDEA Health and Fitness Convention, an airport good-bye to my daughter for a year, and lots of group fitness classes. What fun A level actions are you putting into play this season? How have your summer expectations changed since you were younger?

All Aboard Mateys

harbor with boats

End of the paddle season and where my vacation started

On my recent sprint race, I realized that all my canoe mates were between 24 and 35. The 40, 50, and 60 year olds were absent from our crew that weekend. So I represented for my age group with pride and power! Being able to contribute to my team while two to three decades’ older was a great feeling. Not only did I hold my own, but our boat did its best of the season. Have you ever been the lone baby boomer or older adult in a crowd of youngsters? If so, what did you experience?.

Dog Days of Summer

Screen Shot 2015-07-30 at 2.58.09 AM

Kila took this picture. I did say she was the smartest dog ever

The day after our paddling sprint season ended, we (the hubster and I) packed up and headed on a coastal Road Trip! For the first time, we brought our dogger wogger, the princess pooch, Ace Queen of the canine world. This decision means organizing our driving days around lots of stops and dog walks. What a great idea this is turning out to be as we conclude day three and look forward to another 11 days of dog friendly excursions.

Rather than hit the main tourist attractions–or anything involving a long, hot, wait in the car–we are ferreting out hikes, trails, and scenic walks off the beaten path. We are also “required” to stop and get out of the car often to accommodate “she who wags her tail and needs bathroom breaks.” Yes, it’s all about our four legged girl! Animal Numero Uno.

Hot fitness tip:  If you ever want to be sure to work exercise and physical Activity into your car rides, simply take a young dog with you!

Road Snacks

Screen Shot 2015-07-30 at 2.20.18 AM

NOOOoooo, Not your best road trip snack choices

Blue Diamond at the garage sale

YEEssss, these are packable, portable road snacks (that my dog does not try to beg from me)

Also take healthy road snacks. Don’t buy road trip foodstuffs where you fill up with gas or where the food gets handed to you through a window. Hit your grocery store and farmer’s market beforehand. In our case, we packed fruit, popcorn, sweet bell peppers, and Almonds (thanks Blue Diamond, who is sponsoring this post and helping us stay healthy and satiated as we motor up Highway 1!).  Believe me, if you have just polished off a handful of almonds or a baggie of cherries, you are not going to be tempted by the doughnut shops that line all roads, highways, and byways. Ok, I might be tempted, but since I am not hungry, I don’t give in to that temptation. How about you?

Anyway, enough nattering on about my summer season that is seasoned with flavorful A words. It’s time to share a few pictures of my summer Adventure. Then to get to sleep so I am ready for more Action tomorrow. But no doughnuts.

Kila on beach

 

Bow WOW, this sign is Barkalicious!

Elephant Seals Molting in the Melting Sun

Elephant Seals Molting in the Melting Sun

20150729_190706

Day 3 Ends Well in Northern Calif

Day 3 Ends Well in Northern Calif

 

Blue Diamond, Ahnu, IDEA notebook

Ready to Inspire, Connect, Transform at with my Ahnus, Almonds, and IDEA notebook

“This “Flavor Your Adventure” post is sponsored by Blue Diamond Almonds. For more snack ideas to “Flavor Your Adventure” this summer, visit Blue Diamond Almonds on Facebook (http://facebook.com/bluediamond).  Don’t visit the candy aisle at the gas station. Remember those stations all have cameras! Picture yourself making summer-worthy snack decisions.

Then subscribe to our blog if you have not yet done so. Enter your email on the right. Best road trip ever!

 

3

Exercise and Fitness Trends for the Over Fifty Crowd

Test riding the Elliptigo

Drop the pedal and go, go, Elliptigo We goin’ ridin’ on the freeway of love

Are you over 50, one day hope to be, or have loved ones who are? Then the following quotes and key points from the recent IDEA World Health and Fitness Convention are for you! And you! And, yes, you too! All of yahs! And your parents, as well. But only if you want to live healthier, smarter, or better.

My prior post promised to share the good stuff from the trend setting sessions beyond Day 1 at IDEA. This year’s convention theme was “Inspire, Connect, Transform.” We hope the following quotes and highlights do that for you.

Think About Moving or Move to Think?

Day 2 started with one of my favorite subjects: the effects on the brain from movement. Who among you knows someone with Alzheimer’s or memory loss or slowing mental capacity? Of course such ravages will never happen to us, right?

Guess what? “A case of dementia is diagnosed every 4 seconds in the U.S. If our nation were to increase its activity by 25%, we would decrease dementia cases by 1 million per year! Over 10% of adults 65 and older, and more than 50% of those past 80 have some sort of cognitive impairment.” And with these stats that take one’s breath away faster than an elliptical machine on an incline,  expert presenter, Fabio Comana opened his talk, Brain Fitness.

If you want to live longer, work in 20 minutes daily of cardio activity.” And if you want to know what’s going on in those added years,  “a mere 8-12 minutes a day of aerobic exercise improves cognition.” You want to be smart and minimize dementia in your later years? Take Fabios’s advice. Don’t just think about moving. Move to think!

Falling, Falling, Falling for You

I've Fallen IDEA session with Shari Kalkstein

I’ve Fallen and I CAN get up, with Shari Kalkstein’s help

So I did. Over to the next session with one of my favorite presenters, Shari Kalkstein  who specializes in physical function for people 70 and older. Also known as “parents of baby boomers.” Am I right? If you want your parents (insert “yourself when older”) to be independent and active as long as possible, then Shari’s protocols and warnings are important. (Click on her links to see exercises, assessments, and practical tips).

Her session, I’ve Fallen, made a strong case for preventing falls and setting up the home to account for them when they happen. And they will. “More than 18,000 older adults died from injuries related to falls in 2007. In 2008, more than 2 million older adults were treated in emergency rooms due to fall injuries.” Wonder where most falls occur? In the home, where, as Shari says, “we have complete control over our environment.”  Like her, my sis and I have lots of practical moves and solutions to address this reality.

  • Check out our Fun and Fit YouTube channel, specifically our playlist, Exercises for Women Over 45;
  • Enter searches on our site;
  • Watch for our upcoming program for sale: Fitness Over 50.”

Wear and Share If You Dare

Kymberly won a Basis Fitness and Sleep Tracker

I Won a Basis Fitness and Sleep Tracker AND a Medal

After I’ve Fallen, I moseyed my way to The Future of Fitness Technology with Marco Della Torre. Spoiler alert – I earned an IDEA Fitness Inspiration Medal by correctly answering his stumper question. And talk about a coincidence, turns out Marco is one of the co-founders of Basis, now owned by Intel, the company from which I won a Basis fitness and sleep tracker. So I won two technology related prizes in a row! Yup, it’s always worthwhile to get to the IDEA Trade Show between and after educational sessions. Anyway, wearable technology is big and about to go humongous! Ready to take advantage of fun high tech fitness gear? Check out a few of our posts on the subject:

Accepting and agreeing that fitness technology will wield an ever growing impact on our workout lives, I loved how Marco ended his talk: “The biggest trend coming in wearable tech is that new ideas and products will bring people closer, rather than driving them apart.” Think about that for a sec. Instead of seeing the top of people’s heads as they bend over their phones and pedometers, you’ll be in a new world of gadgets that connect you with others more and more.

Imagine a community of like-minded, actively aging, high-functioning people who interact personally via stuff not yet invented. Might you already have something close to this? It’s coming, so be ready to Inspire, Connect, and Transform!  Or maybe you will Invent the next best thing that gets people to exercise and enjoy the benefits of lifelong movement. I’ll plug that!

By Kymberly Williams-Evans

IDEA World 2014 and Kymberly

Readers: What wearable tech do you already own? Use? What do you think of it? When is the last time you crawled?  Not pub crawled, but crawled like an infant?

10

Pssst! Want to Know Top Insider Fitness Trends and Quotes?

Recon Intel glasses tech wear on Alexandra

Looking Into the Future

Do you like to stay ahead of the curve? I mean besides the ones on our baby boomer, midlife bodies?  Then hold tight as we zoom through some of the key takeaways and quotables from the recent IDEA World Fitness Convention.  Alexandra and I just returned from the main industry event that draws fitness professionals from around the globe. By attending many sessions focused on the over fifty crowd (Wheee! that’s most of us), I gleaned some relevant Fun Fit Facts, exercise trends, and plain ole’ good quotes.

Now to lay some of those fitness pro insights on you, so you can revel in the workout fun that lies ahead. Or more specifically, get your trending fitness quotes now while they’re hot!

  1. From IDEA CEO and co-founder, Peter Davis: “ The future of our industry lies in survival of the wisest, not the fittest.”  I already like the tone he is setting at the welcome ceremony! Wise up masses! Or is that Rise Up? Heck, let’s do both.
  2. Jack la Lanne Inspiration Award recipient, Jenna Wolfe paraphrased the Jackmaster who used to whip crowds into action by telling us that “the only way to hurt your body is not to use it.”  Do you agree? We do. So get out there and be a big user!
  3. Next keynote speaker, Brendon Burchard took us for a twist and turn by stating that “we don’t HAVE energy; we GENERATE it.” Well pick me up and slap me down as I had to think about this one, having always thought I HAD the Big E! But Brendon’s point is well taken. Who’s with me to transform into an energy generator? Let’s call ourselves “Energeners.” Good, eh?IDEA notes, Blue Diamond almonds, Ahnu shoes
  4. From there, I power walked it over to the “Posture Improvement Workshop” led by Sarah Zahab, who had a lot of letters after her name AND loads of good posture assessments. She rightly reminded us that “even strength training 2-3 times a week, for 30-60 minutes per session won’t compete with 14 hours a day of poor posture.” Oops, was I slouching when I took that note? If you desire better stance, take a look at our posture series on making your mama proud by standing tall!
  5. Meg and Kymberly at IDEA Ketchum booth

    Stand Tall, Lie Long with friend and fitness pro, Meg

    Speaking of standing up, presenter Tomi Toles asked attendees at his “Walking Tall” session: “What muscles and structures do we walk from?” Most of us fell right into his trap — “Why, we walk from the legs, doncha know.” Wrong! After watching a video of a man with no legs “walk” on his ischial tuberosities (google it), we could see that great gait really comes from the abdominal wall muscles and spine. Want to be a better walker AND tone your abs at the same time? Check out our post on achieving great gait.

  6. Wrapping up Day One was Functional Aging Institute Co-founder, Cody Sipe, PhD. (Click this link to find out why My Main Man Cody told the whole room that everyone was to try to answer a certain question about Functional Aging activities, except Ms. Kymberly).  Uh, yeah, it’s cuz he knew that I already knew the answer as a recently certified Functional Aging Specialist.
    20150716_151040

    Dr Cody Sipe bringing us the POWAH

  7. Anyway, Cody grabbed us with a bold statement that “For people older than 50, POWER training may be the most important component of our exercise program. More important than strength training and cardio is the need to train for power, defined as the ability to move a load quickly.” We are not messing around here, fellow baby boomers. Time to add a little speed to our hop, skip, and jump. Did you know that with age (and lack of power training), we lose power even more than we lose strength? And with that we proceeded to learn a whole lotta cool exercises just right for our achy joints that brought back DA POWAH!

Come to my group fitness classes and look for our upcoming package of moves for “Fitness Over 50” if you want to try what we learned.

And that is it for quotes that “Inspire, Connect, and Transform” from the first day at IDEA. Subscribe, open your emails from us, and keep reading if you wonder how Day Two and Three managed to surpass the quality that was Day One. Coming soon to a blog near you. Near and dear, we hope.

Alexandra, ACE, IDEA

Celebrating Our Past, Planning Our Future

By Kymberly Williams-Evans, MA

Readers: Which is your favorite fitness quote? One of the above? One to share from elsewhere?  Let us know in the comments below.

9

What Can You Gain By Attending an IDEA Fitness Convention?

We just got back from the annual IDEA World Fitness Convention, a gathering of 12,000 group fitness instructors, personal trainers, program directors, owners/ managers and duh-da-duh-da fitness enthusiasts.

backbend IDEA World Fitness convention

Rocking the fitness fashion with my SPIBelt holding my phone.

Put on by the industry association for fitness professionals, it has grown over the years to offer options for enthusiasts too. Two in particular might appeal to you when making your 2016 plans for July.

Expo Hall
Ahnu yoga shoesEntrance is free, so that’s a super incentive right there. Several hundred companies, ranging from heavyweights Reebok, Merrithew/ Stott Pilates, TRX, General Mills, and Lorna Jane to smaller and newer companies such as Ahnu Footwear, Siggi’s Dairy, Lolé Fitness Apparel, LaBlast Dance Fitness, and Functional Aging Institute were offering samples, demonstrations, workouts and discounts to visitors.

No matter what your age, ability, fitness level, or health preferences, you could find something of interest. Just a few of the types of free workouts – indoor cycling, slacklining, Core Stix, interval training, walking, dance, suspension training, strength training, treadmills & cardio machines, Pilates, yoga, competitive events – are enough to get you thinking, “Wow, for the price of, um, ZERO, I can work out all day if I want.”

Intel Recon Jet glasses

You can also shop for just about anything you need for fitness – clothing, shoes, apps, tech gear, equipment, healthy food, supplements, skin care, water in all kinds of forms (we saw dark brown mineral water that tasted just like clear water), education, pain relief, music. I’m wearing the Recon Jet glasses above from Intel.

OGIO backpack at IDEA ExpoBesides eating lots of free samples, I got a free functional fitness assessment. I didn’t do well, thanks to my knee that needs reconstruction, and my shoulder/ wrist injury, but at least I have additional information about ways I’m compensating. I also won free custom shoes from Reebok, and my sis won an Intel Basis Peak fitness/ sleep tracker. Other people won free spa weeks, a Schwinn indoor bike, mini-fridges, protein packs/ bars, clothing, music, training, books, and on and on and on.

I did a scope of the Expo Hall if you want video. And Periscope doesn’t allow horizontal filming yet, so bear with it on vertical. Oh, please also follow me on Periscope – AlexandraFunFit

Fitness Fanatics Day
Beto Perez doing Zumba at IDEA WorldYou don’t have to be a fitness fanatic to sign up for this, because once you participate in just one of the workouts, you’ll become one – it’s that fun. Open to both convention attendees and the general public, Saturday was a full day of workouts lead by the fitness celebrities who created them: Jillian Michaels, Todd Durkin, Leslie Sansone, Beto Perez and Jeanette Jenkins.

I didn’t do the workouts, as I was covering them for IDEA Fitness Journal and didn’t have time, but I did stop in to all of them, and can tell you that the room was packed for all five sessions, and the exercisers were having the time of their lives.

Jeanette Jenkins at IDEA WorldIf you’ve never enjoyed exercise, this “time of your life” concept will sound weird, but it just means you haven’t found the RIGHT exercise yet. I was really tapping my feet and wishing I could just stay in the “3 Mile Walk Concert With Leslie Sansone.” That was my favorite because it was easily accessible to nearly everyone. I saw people in there who represented typical Americans. This was not a class for the fit people; it was a class for the people. And since I’m a Boomer (with injuries) and I teach older adults (and university students), I am drawn to these inclusive kinds of workouts.

Next year the IDEA World Fitness Convention is back in Los Angeles July 13-17. Mark it in your calendar now. You’ll recognize me. I’ll be the one standing on the side of the room taking notes and tapping my feet. Except when the disco songs start. Then I set my stuff down and “help” the leaders show the youngsters how it’s done.

by Alexandra Williams, MA

2

Going from “Stuck” to “Start” with Your Fitness Plan

Boomers on the Loose graphic

Be Loose, Not Stuck!

Arrrrghhh! That’s the sound of you spending another day stuck in sedentary patterns stitched with good exercise intentions. Another day of you bartering with yourself in an Annie mood that “tomorrow, tomorrow, I love you tomorrow” the sun will come out and shine differently on your workout plans. But no actual exercise has occurred on a consistent (or even intermittent) basis. How many “tomorrows” have come and gone that you now admit, yup, you’re stuck and need a prod to get going. As in “today!”

From Nothing to Something; From Some to Some More

Good news. We are here to prod. Cajole and bribe even! Did you attend our recent TransformAging webinar session, (Re)Starting Fitness After 50? Have you noticed the new freebie checklist we offer subscribers, 16 Easy Ways to Get Unstuck and More Fit? Then you’ll know that we are on a roll to address one of the most common requests we get: how to go from park to cruise mode; from inactive to active; from nuffink much to sumpin. Note I did not say to zoom from 0 to 60 off the starting line. In fact, starting small is one of our key pieces of advice.

Old Fashioned Whoop Ass

Need a kick in the keester to get unstuck?

Say So Long Suckahs to Sedentary Stuckness

Kymberly: Today is a great day to kiss frustration, inertia, and negative self-talk good-bye and say hello to restarting more active habits.

Alexandra: Can I at least have some French Vanilla ice cream with my inertia? And I didn’t know his name was Frustration when I kissed him. But I’d do it all again anyway.

Kymberly: For you, sis, you may partake of the can of Whoop Ass included in this post. For the rest of you, forget fitness trends, celebrity endorsements, or what you used to do when you were younger. We are so committed to helping you undo the glue that’s stuck on you that we are sending all of our current subscribers our checklist. Look for that in a separate email. Be sure to open the email and the document if you want to move more– more happily, comfortably, and successfully.  If you are reading this and not a subscriber, then subscribe. (Look right. Yes, that sidebar just there). You’ll get your own copy of “16 Easy Ways to Get Unstuck and More Fit” that way.

In addition to the easy action items we offer in the checklist we’ll be emailing you, try any of the following, additional tips to get going. You can do it! Today and tomorrow and the day after and thereafter. A step at a time.

8 Bonus Easy Ways to Get Unstuck Starting … Now! When Else?

Consider this post your Bonus Checklist. Otherwise we have to rename the main checklist “A Whole Bunch of Ways to Get Unstuck” and I am waaay too busy sitting at the computer paddling, biking, taking step class, and walking the dog to do that. So “Bonus” it is.

  1. Identify a space in your home where you can work out, even if it’s just big enough to fit a mat or towel on the floor.
  2. Forget the all or nothing, “practice makes perfect” approach. Practice makes progress. Practice makes permanent. Practice creates habits. Perfection is overrated and unsustainable. Simply do a little bit more than the day before.
  3. Set your expectations low to start. What’s the least you can do and commit to today? Tomorrow?
  4. Drink water. Instead of sugary drinks or ones that have the word “latte,” or “fountain” in them, or whipped cream, or carbonation combined with a can. See where I am going with this?  Being well water-drated will also minimize muscle soreness and fatigue.  Thats’ a twofer special right there!
  5. Find moves and activities you enjoy. This has been a recording. Beeeeep. Ever wonder why we named our blog “Fun and Fit?” Because we believe that movement can be enjoyable; that an active life is more appealing than a sedentary one; AND that at least some of the exercise you do has to be fun so you will actually do it. Oh, and because my sister is actually pretty funny. Yes, those of us who have crossed over to the other side know that it is more fun to move and groove than it is to think about it. And it definitely is not fun to force ourselves to perform exercises we hate. Bleeeeech! (as Mad Magazine used to say).
  6. Find a community to support you or at least one that will hold you accountable. Whether you pick someone in person, online, or long distance, make a pact with at least one other support person with whom you will actually check in. Maybe you’ll even find a workout buddy.
  7. Use technology if that works for you. Don’t use the lack of a pedometer, wrist tracking device, calorie counter or any other wearable technology as an excuse NOT to start. We are not Waiting for Godot or Go Pro around here. Just get out there with or without the latest gear. The lack of a device is not an obstacle to movement. However, if the presence of any wearable technology helps you giddy up, why then use it! Strap on and keep on truckin’!
  8. Have a restart Plan B. You will not meet your goals each day. That’s no reason  to give up. And by “reason” I mean “excuse.” Get back to the mat or gym or trail. Be prepared for the common, usual, and totally human reality that you will have “fail” days. What is your contingency plan when you get off track? Let’s hope it at least includes forgiving yourself, and looking to the future rather than berating the past.
Himalayas from airplane

Fly My Pretties, Fly!

Does one of the above actions speak to you? Then listen. And go for it. Between the “16 Easy Ways to Get Unstuck and More Fit” checklist and the action items above, you now have um, hold on as I get my fingers out, 22 Easy Tips to Get Going. You need just one to get unstuck and on the path to new active aging habits.

Didn’t get to our TransformAging Summit, but wonder about it? Find out how our webinar expert presenters can youthify and enhancify your post 50 years. Click this TransformAging page.

Sales image for TransformAging

By Kymberly Williams-Evans, MA

5

What is the Right Amount of Exercise?

Hi, So much advice is given about adding exercise to your day. I work on my feet all day. 6 1/2 to 7 hours a day. I stand and move around a lot. When I am busy waiting on customers, I am moving and walking and walking quickly to get their food, replace things used up, filling areas etc. When it is slower, I stand more but still walk around some and do other things job related. I get a 15 min. break. How much more exercise do I need? I do not get aerobic exercise. I occasionally do yoga and go for a walk. Plus I do minor yard work, weeding, trimming of bushes etc. Also, general cleaning in my house. My husband and I go out dancing once a week or so. I am 59 and wonder if I actually need more exercise. Thanks for any answers you can give me. Marie

walking is great for health
Hi Marie:
You have brought up a great point about the true definition of exercise, especially aerobic exercise.

One standard definition of aerobic exercise via the American College of Sports Medicine is “any activity that uses large muscle groups, can be maintained continuously, and is rhythmic in nature.” It should also cause the heart and lungs to work harder than at rest. In other words, surprise! You actually ARE getting aerobic exercise with all your walking and dancing, which is great for your heart, weight and cognition. That house cleaning you’re doing also burns calories. We actually charted out the calorie counts for many housekeeping chores in our post Lose Weight Doing House Cleaning.

picture of Lily weights from Bling Fitness
I AM going to say you need more exercise, though. Just not aerobic necessarily. You don’t mention any resistance training (though you do get flexibility and mind/body points for the yoga). At our age (we are right behind you by a few birthdays), it’s imperative to include resistance work into your life – both with light and heavy resistance (You can define what’s light and heavy for yourself, especially as they will change as you get stronger). Just a few of the benefits:

* weight loss / weight maintenance
* fall prevention / balance
* prevent or delay sarcopenia (muscle wasting)
* bone density
* posture
* functional strength (the ability to use your body in daily living activities)
* brain health
* fat burning
* recovery from injury / illness
* sexy good looks

push-up resistance trainingIn short, you need to continue with your cardio (aerobic) movement, which is probably no problem, since you are moving all day at work, and you need to add resistance (strength) training. To answer your “how much” question – start with 3 times a week for at least 20 minutes. Very quickly, I’m going to mention proper sleep and good nutrition too. <——- See how quickly I did that?

As you didn’t specify your goal – weight loss, general health, independence, fitness, brain power, looks – you’ll want to adjust the amount, frequency, duration and type of movement according to your goals. In case it gets confusing, we have another post for you to check out: Do THIS if you want to Get Fit, Lose Weight, Live Longer, DeStress .

A good place to start for resistance training might be at our colleague Tamara’s New To Strength Training? An At-Home Beginner Workout Just For You post.
We also have a number of relevant free videos on our YouTube channel, including our “Women Over 50” playlist.

Thank you for writing to us.

by Alexandra Williams, MA

7

How Strong is Your Lower Body?

Best dog posing on tree stump, sitting

Sit!

Wonder whether your lower body is functionally strong? Find out with this easy and quick Sit to Stand Test. In under 10 minutes you will have read this post, taken the 30 second assessment, and discovered where you stand for your age and function for lower body strength. “Where you stand.” Get it? Stop me before I hurt myself. Oh, and this test was designed for the over 60 crowd, so if you are younger, you will have to estimate your results based on the score sheets below. Get ready to do a little math. Very little.

Balance and Strength Get Top Numbers

poser dog on fence

Stand!

Anyway, turns out that our post “How Good is Your Balance” leapt into position as one of our most popular. So we figured why not offer another assessment. Nothing like finding out where you are in order to get to where you want to go!

All you need is a helper person (preferably an encouraging one who brings you a refreshing beverage and heeds your beck and call. Barring that, get whomever is handy and can count and run a stopwatch simultaneously. You also need a chair, stopwatch, courage, brain, and heart. (Who said the latter three in what classic movie?) Get a standard height chair (seat at 17 inches) and place it against a wall so it does not slip.

Test Instructions

Now listen up peeeeples so you get the instructions right: Sit in the middle of the chair with your back nice and long, your feet flat on the floor, and your arms held to your chest and crossed to opposite shoulders. Your goal is to stand up as many times as possible in the 30 seconds. You need to fully stand for a rep to count. Only complete stand ups count, not some partway, hunched over gig. One exception – if you get more than halfway up when the clock runs out, you get to count that rep. Yup, we know — too generous.  Have your assistant cue you with “Ready, Set, Go!” Then jam on it! Don’t you want to score in the top percentile for your age group?

numbers for sit to stand test

So are you Ready, set, ….. wait. First, heed these tips so you can get the best, most accurate score possible:

Tips to Ace the Test

  • Keep your elbows close to your body throughout the test. No swinging your arms. No pinching, no fighting, no hitting, no biting.
  • Sit your behiney down each time. You should transfer your body weight to the seat with every repetition.
  • Either brace your chair against the wall or have your minion support person hold it steady for the test’s duration.
  • If you need to use your arms to stand, then you do not count those reps.
  • Try one or two practice stand ups before timing yourself so you can execute good form.

Ready? Hit it!

Sit to Stand Chart

How did you do? When I estimate based on being 56 and doing 19 reps, I fared okish- around 75% or so, I humbly confess. I wanted to be in the 99%. Is that asking too much?  Pffft. Time to retake this test now that my knee surgery is further in my past. That’s my story and I’m sticking with it.

Getting Tested in Order to Conduct Tests

I practiced administering and analyzing this assessment when I attended the Functional Aging Summit as part of achieving my Functional Aging Specialist certification. Full credit and kudos to Cody Sipe, PhD and Dan Ritchie, PhD, who conducted that event and offer programs such as Never Grow Old. Click on this noozhawk article to read more about what my functional aging certification means and what is going on in the fitness world for people over 50.

Kymberly Williams-Evans, MA

PS If you are looking for a great functional fitness program designed for people over 50 who want to move more easily and comfortably, check out Dan and Cody’s “Never Grow Old” program. You get 4 levels of exercises, videos, cues, oodles of moves to try, and the confidence that you are getting a program created by knowledgeable, credible, proven experts in the fitness industry. And yes, we would make a few dollars if you buy their program, but not enough to buy our way out of taking any fitness tests!  Check out their program as clicking the link costs nothing.

 

9

Post-Workout Healthy Snacks

Please share some examples of slow carb release post-workout healthy snacks please (I’m diabetic).
Thanks, Maxine

Hi Maxine:
I’m currently studying for my Nutrition Specialist certification, so I will do my best to give you some general information about slow (and fast) release carbs.

Fast release carbohydrates are foods that are quickly broken down into sugars.
Slow release carbs are foods that are slowly broken down into sugars.

strawberries and blueberries

Glycemic response refers to the body’s increase in blood glucose (a simple form of sugar; if you see the word “monosaccharide,” that is the type of sugar that is glucose) and insulin after you eat.
As you’re diabetic, I imagine the insulin/ blood glucose terminology is familiar to you, but this quick definition is my way of leading you down the non-sugary path to the Glycemic Index (GI). The GI is a standardized list of food categories. Using white bread as the reference food (GI of 100), foods that have a GI >85 are considered high, foods that are 60-85 are moderate, and foods that are  <60 are low. Low Glycemic Index foods are slow release.

 

pic of healthy brain foodsI cannot advise you specifically what foods to eat, as that’s out of my scope of practice, but I can certainly tell you some of the foods listed as low (<60) on the GI.

lentils

hummus

peaches

apples

grapefruit

peanuts

pears

beans

oat bran bread

milk (whole or nonfat or soy)

yogurt

dried peas

egg fettuccini

apricots

bananas

wheat kernels

cherries

plums

tomato soup

rice

bran barley

For a truly complete list of over 1,300 food listed on the Glycemic Index, you can click to the International table of glycemic index and glycemic load values: 2002 published by The American Journal of Clinical Nutrition.

Handy hint – you won’t want white bread, I’m thinking.

Healthy packed dried fruits and veggiesWhat you choose from the Low GI Foods will also depend on what type of exercise you did, duration of that exercise, and intensity. And of course, your personal taste. I know I’d find it a lot easier to eat some cherries after working out than stashing tomato soup in my gym bag. But I wouldn’t say no to a bowl of egg fettuccini if someone else prepared it for me. But then, who wants plain fettuccini. Guess I’ll go look up the GI of butter and garlic.

In case you don’t carry the Glycemic Index list around with you, I’ll give you a super simplified way to choose – if it’s white, you probably don’t want it (except milk). If it’s colorful, you probably do. Brightly colored children’s cereals do NOT qualify slow release, even though they are probably the brightest food around.

picture of white foodsOne more way to quickly gauge – starchy = fast release; non-starchy – slow release. But I find the white/ colorful easier.

Now I’m hungry for some kale, carrots, plums and almonds, all mixed in with my steel-cut oats. Or something along those lines. I wonder where red licorice falls on the index???

Alexandra Williams, MA

Photo credit for white foods: Sharon Drummond via CreativeCommons.org

4

Is It Time to Train Your Midlife Middle?

AktivMotion Bar and Kymberly

I belly up to the AktivMotion Bar. Now to belly off!

Wonder how to lose menopause weight when eating less and exercising more hasn’t made a difference? Then you are in good company. Or at least Alexandra and I are in good company, as we get this request regularly from our group fitness class members, blog readers, and midlife friends. (Or would that be Bad Company, as we Run with the [NOT Six] Pack? I am cracking myself up here). Heck, I have this same frustration and know all the tricks of the trade. Or at least I thought I did. But it turns out even I, with over 30 years as a certified fitness professional had more to learn about dealing with menopause and the dreaded belly fat that puts the mid in midlife middles.

TransformAging webinar presentersYup, that’s how good the experts were for the recent TransformAging Summit  we hosted. (Click that link to see what the summit offered). When fitness specialists, Tamara Grand and Debra Atkinson presented their webinars, they shared Fun Fit Facts about hormones, strength training, and weight gain. Their strategies will help those of us wanting to get back our waistlines. But first we need to know what we are dealing with.

Test your knowledge on the role hormones play as we age when you take our quick quiz. The questions are culled from Debra and Tamara’s sessions. Once you put into action their suggestions, you will be able to:

  • Reduce fat;
  • Reshape your body with less cardio, less intensity, less impact;
  • Say good-bye to menopot.

That’s their promise, and I believe them. Perhaps more important than whether I believe (insert here some hallelujahs sistuhs and sistuhs) is that they base their comments on science and evidence. So it’s really a question of ACTION.

  1. First up, see how many of the following questions you get right;
  2. Next, ACT–ually do what they suggest (uh yeah, action’s the tricky bit, eh?);
  3. Third, check out how to access their entire presentations here:  TransformAging Summit
TransformAging with Debra

Live it Up with Debra’s Dead Lift

From “Resistance Training: Your Easy After 50 Weight Management Program,” presented by Debra Atkinson of voiceforfitness.com (We definitely encourage you to visit Debra and Tamara’s respective websites once you are done getting all the answers right to our quiz).

1. At what age does muscle mass peak unless you do strength training twice a week?

A. 25        B. 35      C. 45

2.While cardio burns more calories during the activity, strength training revs up your body to burn more calories over the course of the day.

T or F?

3. Which factor affects the weight of women over 50 the most:

A. calories in (food)        B. calories out (exercise and movement)        C. hormones

4. Where do you have a greater chance of injury:

A. Inside the gym lifting weights                     B. Outside the gym not lifting

5. Lifting weights can help relieve menopause symptoms.

T or F?

How are you doing so far? Are you getting the hint of what will help you regain your younger figure?

TransformAging session from TamaraFrom “Midlife Weight Gain, Hormones, and Menopot: Strategies for Staying Slim Without Losing Your Sanity,” presented by Tamara Grand, PhD of fitknitchick.com (Yup, we still urge you to hop over to Tamara and Debra’s websites to access more great ways to reach your fitness goals).

6. Which of the following causes weight gain in women over 50?

A. Experiencing more stress in midlife
B. Less movement with each passing year
C. Lower calorie requirement as we age
D. All of the above
E. None of the above. Quit looking for excuses.

7. Estrogen helps block the effects of cortisol, the hormone released under stress that causes the body to retain fat. By what percent do we reduce estrogen between ages 35-50?

A. 25 %                       B. 35%                 C. 50%

8. Progesterone helps use fat for energy and normalizes blood sugar levels. Yet progesterone also declines between ages 35-50. By how much?

A. 25%               B. 50%               C. 75%

9. Who is more likely to have more sensitivity to simple carbs:

A. Middle aged men                        B. Middle aged women                C. Both genders after 65 years of age

10. A walk can help with all but which one of the following:Tamara's slide for TransformAging

A. reduce menopause symptoms
B. boost metabolic rate long term
C. reduce stress levels
D. burn calories

No wonder we gain weight as we hit our fifties! Tell us how you did in the comments below. Brag for sure. Or let us know what surprised you the most. Are you ready to start strength training, eat fewer simple carbs, and take a walk? EmPHAsis on the strength training part, by the way.

Want more guidance, direction, and motivation? Debra’s session offers two ten minute resistance routines that are easy and effective. Tamara has simple “To Do” lists tailored to midlife women. Click to see how you can get their whole presentations and the four other webinars from the TransformAging Summit for less than the cost of a new pair of bigger pants …with an elastic waistband. Not that I’ve done that or anything….

Kymberly Williams-Evans, MA

PS. Did you want the answers?

1. A     2. T    3. C    4. B   5. T    6.  D (Aren’t you glad it wasn’t E?)    7. B      8.  C     9. B   10. B

PPS. Rancho la Puerta kindly sponsored our TransformAging Summit. If you are fortunate enough to book a trip there, you’ll find the perfect place to get stronger, leaner, and balanced!

Rancho la puerta

12

Emotional Benefits of Walking Outdoors

Are you lucky enough to enjoy outdoor walks? Do you live in an area conducive to walking? Do you live where you can see the blue sea? What about the blue sky?

In addition to all the physical benefits of exercise, you can also reap emotional benefits. Read ‘em and Reap. heh heh

Foothills Nature Preserve in Santa BarbaraWhether it’s the feeling of being at one with nature, the smells, the sounds, the feeling of being a small part of a big world, or just escaping from the “grind” for a few minutes, a walk outside is a mood improver. Go dopamines, go. Swim with the endorphins.

Think how calm and peaceful you feel walking in a misty fog, or how centering it is to be out alone at dawn or dusk. Have you ever walked in the rain and inhaled the smell of the earth and water? Have you stormed out of the house in a bad mood, only to return refreshed and recovered after a walk around the block to “cool off?”

Boogie boards at Hendry's beach, Santa BarbaraWhen we were kids (5 kids, to be specific), my mom would make us go outside whenever we’d start to fight with each other. She’d also tell us to take a walk around the block (which only had 3 houses on it) when we were upset or sad. Somehow she intuitively knew the power of a walk outside. Or she just wanted us out of her hair. Or both.

In any case, I’m fortunate because I live in Santa Barbara, where almost every walk has a gorgeous view. So even though I know an indoor treadmill will give me lots of fitness and health benefits, I will never give up my outdoor walks. Because they give me mental health benefits. And a chance to set aside my responsibilities for a while.

Enjoy these pictures taken on some of my adventures. Then get yourself outside and take your own pictures.
Arlington Theatre Lobby in Santa Barbara

Rope swing on big tree

discarded flower on marble bench

curved wall at Orpet Park, Santa Barbara

sun float at Solstice Parade

Read my sister’s post about 3 Ways to Work Out Naturally. You’ll understand why “nature” is the root of “naturally.” You’ll also find out why I asked about the blue sea and sky.

Alexandra Williams, MA 

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