Fun and Fit

Author Archives: Fun and Fit

6

Are You Safe Exercising in the Heat? Stay Hydrated, but How?

Kymberly's water bottle Stay hydratedStay Hydrated When You Exercise in Heat

Are midlife exercisers safe to exercise in the heat? Is it enough to simply stay hydrated? What are the dangers (and solutions) for active boomers who face high temperatures and humidity? Are you thinking yet of the Poindexter song, “Hot, Hot, Hot?”

Summer is here. We can all go outside and run (or walk, in our case). In the heat. And possibly where the humidity is high enough to make your body look like it’s crying. But wait, we’re not saying avoid outdoor exercise. Say nay to that. We want to encourage you to go outside and be active. Of course we always support going inside to group fitness classes, especially when the room has AC! But stay hydrated.

Are midlife exercisers safe to exercise in the heat? Click To Tweet
Mud Run water duct with Alexandra

Take your water bottle everywhere. Over hill, under dale, through sewer drains

Often we’ll put sunblock on, then a hat and head outside (Head. Hat. Get it?), but leave behind a water bottle because we won’t be gone long, or it’s a hassle to carry, or or or.  Be well-prepared especially if you aren’t well-hydrated. We won’t lecture you (but we’d like to) if you don’t take along your water bottle, but we WILL share some definitions and information. Then you can know when you’re in harm’s way or safe to beat the heat. 

Euhydration – normal hydration. Your body is taking in the same amount of fluid as it’s expending. In a hot environment, that’s about 3500 milliliters (compared to 2500 on a normal day).

Hypohydration – a reduction of body water as the body progresses from a euhydrated to a dehydrated state.

Dehydration – when water losses due to sweat are not offset by water intake. Read Water: Chilled, Stirred or Straight from the Pool Post-Exercise? if you wonder whether to drink cold or tepid water:

Hyponatremia – abnormally low plasma sodium concentrations. When more fluids are consumed than are lost, excess water accumulates relative to sodium. Danger, danger.

When exercising in heat, is it better to drink a lot at once, or go w/ lots of sips spread over… Click To Tweet

Exertional Heat Exhaustion – the body’s heat production exceeds its ability to dissipate heat, and core temperature rises to >104°. Symptoms can include excessive sweating, nausea, dizziness, and headache.

Exertional Heatstroke – more severe than heat exhaustion. In addition to the above symptoms, heatstroke sufferers can also experience a gradual impairment of consciousness, difficulty concentrating, sweat-soaked, pale skin (these symptoms are different from classic heatstroke), and even death.

Hiking makes you sweaty so stay hydrated

Sweaty shirt competition. We both win.

Hot Tips to Stay Cool

* Rather than taking sips of water over the course of your outdoor exercise, drink a larger volume all at once. You’ll stay in euhydration longer.

* If you exercise longer than 90 minutes, rehydrate with water that has electrolytes added (primarily sodium and potassium, though some sodium is reabsorbed by the sweat glands – the body sure is amazing, eh)?

* Drink water before, during AND after exercise – yes, all three.

* Before you go out, eat a small salted snack such as pretzels. As “opposite day” as that sounds, a salted snack will stimulate thirst, plus the sodium helps you retain waterWater - stay hydrated.

As to whether it’s better to drink cold or room temperature water, the research clearly indicates that … it doesn’t really matter. The temperature that’s most effective is … the one that will induce you to drink more water.

If you find water boring, that’s no excuse to go buy sugar-laden drinks or skip the water bottle. Simple throw in a sprig of mint or rosemary, or a wedge or orange, lemon or lime, and off you go. Up hill. Down dale.

ACTION: Drink up biweekly solutions for aging actively and exercising effectively and safely when you SUBSCRIBE.  Enter your email in any of the subscription boxes floating about.

by Alexandra Williams, MA and Kymberly Williams-Evans, MA

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9

Challenges to Healthy Aging for Older Adults

At the Jamba Juice FitExpo

Acting my age and older

5 Worrisome Problems Facing Older Adults and Baby Boomers. Bonus challenge #6 = Don’t call us “old people.”

What would you do with 30 extra years of life? Give those 30 years back?

If you are like some of the older adults in the Forever Fit Cardio fitness classes I teach, you don’t necessarily want 30 years added to your lifespan. And these are active adults in their 60s-80s, so imagine what inactive people might say to living to 100 and beyond. And yet, it is possible to greet such an offer with delight, not dread, especially if you embrace healthy aging and dispel some common misconceptions.

Redefine How You Age?

He's all about active, healthy aging for older adults

Colin Milner, CEO of ICAA Have you been Colinized?

The worry about adding years to life without adding life to those years is well-founded. When we interviewed  highly recognized active aging expert, Colin Milner,  founder of the International Council on Active Aging (ICAA), he laid out some interesting stats and scenarios facing our baby boomer population.

According to Milner, the US and Canada have shoveled out trillions of dollars to increase longevity. And that effort has been quite successful: we North American humans have added an average of 30 additional years to our lives in just one century. That jump is bigger than the one my sister did when a tick landed on her during a dog walk the other day. The problem with the lifespan jump is that those added years are not proving to be healthy ones. Suuuuuu-prise, suuuu-prise. Or not really a surprise at all to those of us who work with or are older adults.

Basically, as we age, we baby boomers and our parents face 5 key challenges. Can you guess what they are?

Dog hike

Young dog, new tricks. Old dog, more new tricks!

Top 5 Challenges Facing Baby Boomers and our Parents

  1. Listening to and buying into ageist stereotypes and myths. Examples: Once we cruise past our 50s and 60s, we are destined to slow down. You can’t teach an old dog new tricks. Or white knee socks look good with sandals.  Yeah, I made up that last one.
  2. Sinking into social isolation. Colin depressed us with the fact that by 2020 depression is projected to be the second leading cause of disability and death; By 2050, depression is predicted to be the number one cause. I may have paid more attention to that cute boy, Andrew in my math class than to actual math, but even I can see that we are talking ‘bout my generation! Who? No, the Who. If you got that song reference, you are in the social isolation demographic.
  3. Having a history of unhealthy lifestyle behaviors.
  4. Sticking with habits; repeating behaviors that are ingrained; aka No Longer Learning
  5. Looking always for quick fixes. Learning to manage aging changes takes time, effort, and patience, whether those changes are physical, financial, or otherwise. Apparently we are young enough to still want instant results. Or is that just me? Did you answer yet? How about now?
Baby boomers & our parents face 5 key challenges as we age. Can you name even 1? Click To Tweet

Super Sensible Solutions for the Projected Problems

For each problem, Colin Milner offers a corresponding suggestion. (Could be why his nickname is “the Colonizer.”) While he confesses that his advice may seem simple, he stresses that putting it into practice takes effort and focus. Making a plan to age in a healthy, “new thinking” way is hard. Yet aging inactively is harder.

In fact, as a generation, we are NOT aging healthfully. Read about it here: Women Over 50: We are NOT aging healthfully

Top 5 things you can do to age well (even after a lifetime of yuck, blah, & bad habits Click To Tweet

Top 5 Solutions to Healthy Aging for Older Adults

  1. Stay alert to stereotypes so you can be aware of them, then question them, then decide whether to ignore them.
  2. Vow to fight isolation, for yourself and others. Find people who are isolated and interact. You will save two birds with one phone! Colin urges us to find something we can start now. Go to a group fitness class today; call a neighbor today; sign up for an adult education class now.
  3. Look now for one habit you can change for the better. Rather than looking back at decades of unhealthy choices, look at today for one behavior to improve.
    Jamba Juice event and Alexandra

    Oh Behave, Alexandra! With healthy behaviors.

  4. Expand your knowledge and skills, Ask “why” a lot. Be curious.
  5. Anticipate and manage changes. Ask yourself “what works?” and implement more of that.

All in all, the key is to be proactive in order to age actively. Whew! That’s a lot of action. But not yet enough, as what we ultimately need to do is create a plan for today and the added tomorrows. We can redefine how we age, writing a new and better ending for ourselves and history. As Colin asks, “What is your plan?” What expectations do you have — of yourself, your health, your future, your present? In short, what will you do with your 30 added years?

Want to be an s active aging superstar? How? Read this post: What Do You Enjoy About Aging?

ACTION: Make a realistic,fact-based, achievable active aging plan today by subscribing to our site.  Enter your email in any of the subscription boxes and snag your free bonus.

HOT NEWS: Speaking of the International Council on Active Aging, I was one of 30 national fitness leaders selected to present at their Nov 2016 Reimagine Aging conference taking place in Orlando. My topic? “Integrate Function and Cognitive Challenges into Your Older-adult Fitness Group.” In a nutshell, move, think, do both at once.”  Am I qualified? Decide for yourself by reading this post: Midlife Funtional Aging Specialists

Really be impressed with how much you will learn and benefit from the cutting edge advice of Colin Milner and others who specialize in healthy aging for older adults. Take a gander at our TransformAging package. Seriously, don’t simply grow old when you can age actively! Costs nothing to check out this link: TransformAging Summit

Kymberly Williams-Evans, MA

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1

Redding: Kayaking, SUP Yoga, Hiking, Aqua Golf & Lorikeets

Does kayaking on a lake with a park ranger sound enjoyable? Or hitting golf balls into a river? How about practicing yoga on a stand up paddle (SUP) board in a quiet bay, or hiking to the top of a waterfall? Perhaps you’d prefer to stay still and become a landing pad for butterflies and lorikeets.

Crystal Creek FallsThese are the activities we had planned for our final two days in Redding last month. To learn about our adventures for the first two days, please read our recent post about Redding.

Whiskey Creek Lake
SUP yogaWhen we woke up Sunday morning, the sky was drizzly, but not too bad, so the SUP yoga class with Audrey was still on. Swimsuits on and towels packed in the car, we drove out to Whiskey Creek Boat Launch to find a few hardy souls ready to brave what had now become a very strong, cold rain. A quick vote was taken and it was decided to cancel class, a rare occurrence. We hope you’ll give it a try when you go to Redding, and say hi to Audrey.

Of course, as soon as we drove away, the weather turned sunny. Isn’t that how it always works? So we gathered up our good attitudes and hiked to the top of Crystal Creek Waterfall. By the time we came back down to the main pool, kids were swimming in it, and splashing under the falls. We imagine it’s a perfect spot to cool off when it gets over 100 degrees in the summer. On the way back to town we stopped at the Tower House Historic District to check out the former hotel, gold mine and cemetery.

Tower House Barn, Redding

Aqua Golf
Aqua Golf, ReddingIn the afternoon, we went to the Aqua Golf Driving Range, where you get to hit golf balls into the Sacramento River. Or, in our case, in the general direction of the river. The area is enclosed by a net, and the golf balls float, so it’s a recyling-friendly event.
We laughed so hard, and had a really fun time. We also discovered (my 19-year-old beat the pants off us) that being athletic has no relationship to golf swing skill. Face it, we were awful. Even the geese were impertinently walking right in front of us, daring us to hit a ball near them.

Turtle Bay and Sundial Bridge
Turtle Bay lorikeetsMost people who have heard of Redding know about Turtle Bay and the Sundial Bridge, and for good reason. We were at Turtle Bay at the right time to see the lorikeets and butterflies start their day, before the crowds arrived. butterfly Turtle BayWe even saw ducklings drop from the sky onto the ground just in front of us. Or at least that’s what it seemed like. Later we learned from Ranger Jim (see below) that they were probably wood ducks dropping from their tree nest. Wood ducklings, Turtle BayWant to know a secret about the Sundial Bridge? If you go during nesting time (we were there in May), look down through the glass partitions where the bridge supports attach to try and spot the swallow nests. We saw all kinds of nest-building going on, with the sparrows going in and out with their building materials. Super cool.

Sundial Bridge, Redding

The National Parks Service is celebrating its centennial, and Redding is the perfect base for… Click To Tweet

Kayaking
kayaking on Whiskeytown LakeWhiskeytown Lake has 36 miles of shoreline and 3,200 surface acres for recreation, and I think we had that entire space to ourselves. Park Superintendent Jim Milestone was our private guide, and he even spotted a bald eagle with two chicks waaaaaaay up in a tree. (Note to self: Get a really good zoom lens for future kayaking adventures). bald eage with chicks, Whiskeytown LakeThe kayaking (they also have SUP) is free, though they do have a donation box, so be a good citizen and put in a few Tubmans.  Besides showing us the lake’s treasures, Ranger Jim also shared stories about the history of the lake and President Kennedy’s visit in 1963.

The National Parks Service is celebrating its centennial this year, so we encourage you to hie thee hence to the area, using Redding as your base. And if you spot Ranger Jim (or bald eagle chicks), you’ll know it’s your lucky day.Ranger Jim, Whiskeytown Lake

by Alexandra Williams, MA

photo credits: Alexandra

10

Knee Problems: How Do I Protect My Knees?

Dear K and A: Are there knee exercises to reduce knee problems? How do I protect my knees when participating in aerobics classes or walking down stairs? I want to stay active as I go through midlife yet even have knee pain when walking. Midlife Mindy, Santa Barbara, CA

have knee problems or knee pain? Alexandra: Hi Mindy. The best protection is to take them off and put them in a gym bag while doing those intense activities. If your knees are still in their original packaging, this might be a challenge, so you should just give them a light buff and wax. That will protect them for sure, although Fun and Fit do not offer the extended warranty. And you are on your own if your knees get any scratches. Would you like me to go into detail about strengthening up and stretching the muscles that support your slacker knees, including the much-forgotten VMO? No, that is not an insurance plan, that is the Vastus Medialis Obliquus, and yes, it is spelled like that.

Famous Movie Parts for Moving Parts

Do you recall the character played by Michael Palin in Monty Python’s “Life of Brian” – and his friend Biggus Dickus? That, too, is spelled correctly, but is an entirely different issue. No body part with Latin in its description (that would apply to er, um, well, all of them) should have to live in pain. It’s all about balance.

Knee Strengthening Exercises Need to Include GLUTES

Kymberly: Well, Mindy since you are asking a serious question, you deserve a serious answer. And, well…, how shall I put this. Fun and Fit is known for going on larks. But for YOU, we’ll pretend for a minute to be on point. Strengthen your quads. Perhaps even more important, strengthen and activate your glutes! Do the same for your inner thighs and hamstrings so you stay balanced muscularly. Strengthen your anterior tibialis (shins) while you’re at it. Why not since we’re on a workout roll?! Keep your knees tracking in line with your upper leg and lower leg, No turning your feet one way when your knees are pointing in another. And no turning your knees one way when your pelvic structure dictates something different. Got a compass so you can keep up with me and your top dog, top of the org chart pelvic structure?

Have knee pain? Been told to strengthen your quads? Surprise! Another muscle group may be more… Click To Tweet

The evidence that having activated, strong, balanced glutes to help with knee pain is growing.  Some medical professionals now advise that the gluteals play a bigger role than the quadriceps in affecting knee problems.

Knee Pain Program

Knee Strengthening Exercises and Movement Tips

When doing choreography that locomotes you forward or going down stairs, try to keep your knee above or behind your toes. Beware of all that forward and downward motion pushing your knees too far in front of your body and past the vertical plane of your feet. Otherwise you are putting a lot of pressure on the poor little kneecaps. Translation = knee pain.  Also take a look at the exercises and solutions shown in the program “Fix My Knee Pain,” created by a colleague and qualified fitness pro we know and trust.  For instance, did you know that tucking your feet under your seat when sitting (say, at a computer reading a great post like this one!) actually stresses your knee joints? Instead, extend your legs in front of you under your desk.  This post gives you more ideas on how to address knee problems: Solving Knee Pain: What Is and Isn’t Working

Alexandra: Why don’t you just hire a proxy to do your cardio and stair activities? Save your knees for parties (the tried and true “barf in a plant” maneuver) and asking forgiveness.

Got knee problems? Strengthen the glutes. quads, and your expression!

How are those knees holding up? Ouch! Activate your glutes, quads, and strong facial expressions.

Knights Who Say “Knee”

Kymberly: You know, I have to agree with Alexandra. All this serious advice leaves me out of humor. Where are Monty Python, Michael Palin and Biggus Dickus when I “kneed” them?  Pfft, well in their absence, console yourself with other posts we have provided to knee pain sufferers:

Can’t Run or Jump?

Knee Pain: Just Say No … Didn’t Work

Got Bad Knees? Step Lively Once Again

Do your knees ever hurt after exercise? What activities have you altered because of knee pain? Do you know any fun Latin phrases?
ACTION: Take a look at this program, Fix My Knee Pain if you are truly motivated to reduce knee problems and move pain-free. Yes, this is an affiliate link, which we chose because we know the trainer, trust him, and have used his program ourselves. This program has LOADS of exercises you can start doing at home, now.
INACTION: What happens if you don’t take our professional, perfeshunul advice and push too hard despite pain? In this post about knee surgery, read what Alexandra’s poor, long-suffering knee had to undergo last week after years of action and bone on bone.
Kymberly Williams-Evans, MA and Alexandra Williams, MA

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9

How to Increase Metabolism: Stretching? Cardio? Strength Training?

Alexandra, Dr Hill, stretching, piggy back, how to increase metabolism

Alexandra demos how to stretch while boosting metabolism (not hers, his!)

Dear K and A: How to increase metabolism? How?! I’ve been told that stretching after a workout of strength training boosts your metabolic rate. If that’s true, how long should I stretch to get the good stuff going? In all the years I’ve been going to the gym, I’ve never seen anyone stretch after lifting.  Mary, Holland, MI

Can stretching increase metabolism

Stretch Your Muscles For the Good Stuff

Alexandra: Ah, Mary Mary Mary, you have inadvertently asked several questions!

  1. How to speed up your metabolism, especially for women over 50.
  2. What’s the relationship between stretching and strength training?
  3. Is stretching post workout the best way to increase metabolic rate?

Let’s tackle these questions separately.

Stretching is excellent post-workout (not pre-workout) as it:

  • increases range of motion about a joint or group of joints
  • may elicit positive long-term performance outcomes
  • enhances flexibility (intrinsic property of muscles and joints to go through full or optimal range of motion
  • is an effective intervention for prevention of falls
  • assists in more effective performance of daily living activities

Sources: Thacker et al. 2004; Safran et al. 1988; Woods, Bishop & Jones 2007; Kerrigan et al. 2001; and Misner et al. 1992.

What's the relationship between stretching and strength training? Click To Tweet

That is my diplomatic way of saying that stretching after your workout makes you healthy, wealthy and wise, but doesn’t have a link to an increased metabolic rate. So how to increase metabolism? Not via stretching. You speed up your metabolic rate by following the suggestions in this post: How Can I Speed Up My Metabolism?

How can you speed up your metabolism, especially if you're a woman over 50? Click To Tweet

I am going to make a wild leap into the Abyss of Assumption here, and say you are looking to burn calories at a higher rate for a longer time? If so, read How Do I Lose Weight but not Bulk Up . It will show how smart you are for doing strength training!

Leap for health and metabolic boost

Leaping Across the Abyss of Assumptions

Kymberly: More good news about boosting your metabolic rate with exercise:  Women who do 40 minutes of cardio exercise at 80 percent of maximum heart rate (fairly intense but not exceedingly so) increase their caloric expenditure for the next 19 hours.  So both weight training AND cardio workouts metabolically zoom you up afterward. Sort of the caffeine of the workout world, eh? Whoa doggies, that’s pretty exciting stuff!

Alexandra: Is it possible you heard the water-cooler discussions about high-intensity interval training, increased metabolic rate and stretching? If so, that is referring to the recovery or “corrective” stretching that comes between short, intense bursts of cardio activity. But that’s not strength training, and the metabolic effect is from the cardio bursts.

Alexandra planking at Lizard's Mouth

Alexandra reaches across another Abyss

Kymberly: As to why people do not stretch after weight training, we can only surmise that it’s lack of education sometimes disguised in their minds as lack of time. Saying they’re “flexibility losers” is just not in us. We can say we found nada, zip, bupkus about stretching helping metabolic rate. (Actually I can say Alexandra found nothing as she did all the research work this time around. Go twin sissie! I was busy watching soccer on tv. And the players did stretch afterwards. Go soccer!) We do advocate relengthening muscles shortened in training. And we’ve covered how to increase metabolic rate post workout. That’s a wrap here at F and F!

Alexandra: I think I’ll just get bossy and tell you to keep stretching cuz it’s good for ya, and keep at the strength training for the same reason.

Kymberly: Lastly, check out our post Stretch Before or After Running, Walking, Fighting?. Then when you do your stretches post-workout, stare at the others as if you are superior and know something they don’t …cuz’ it’s probably true.

ACTION: Subscribe (and strength train a wee bit) if you have not already. Enter your email in one of the boxes and claim your bonus.

Kymberly Williams-Evans, MA and Alexandra Williams, MA

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9

Overcoming Obstacles: Time for Knee Replacement Surgery

When I was approached by Socialstars about working on a sponsored post with Advil on the topic of overcoming obstacles and pain, I immediately signed on, knowing the reconstructive knee surgery I’d had in 1998 (thanks to a soccer game) had finally failed, and that it was time for a replacement knee.

In the 18 years since my original surgery, I’ve continued to teach group fitness classes, go on long (and short) hikes, and generally stick with my fairly active lifestyle, even with follow-up surgeries over the years.
one-legged plank on the StepHowever, the reconstruction that was supposed to last ten years (it’s been 18) has finally failed and I will have gone in for replacement surgery by the time you read this. I should probably even be back home recuperating at this very moment.

I remember my recuperation from ‘98, which is another way of saying “physical therapy.” I had a lot of PT, and it hurt. Sometimes the therapy exercises hurt so much that tears would spontaneously “spring” from my eyes. I wasn’t sad; it was involuntary. I know many people don’t do all of their at-home PT because it hurts, which makes total sense. Who wants to self-inflict pain? However, it’s my knee, and no-one else’s, and I want it back in working order as quickly as possible.

advil for headaches

Look ma, no headaches. My mind is completely in balance as I visualize my new knee.

I know what I’m headed for as I teach my body to accept its bionic new joint. It’s going to hurt a lot. That’s just the way it is. But only in the short run. Then I’ll be done with recurring pain, arthritis, stiffness, and compensatory issues in my left IT band. I’ll be done with limping and having a permanently bent knee. Maybe I’ll even be able to kneel on my right knee again too, instead of shifting all my weight to the left.

After my reconstruction surgery in 1998, I stayed with my sister for a week or two. I diligently did my therapy exercises and tried to participate in day-to-day stuff as well. Heck, she even rented a wheelchair and took me along with her on a 5K walk to raise money to help find a cure for MS. Ask her to tell the story of trying to tip me over into the sidewalk plants along Santa Barbara’s State Street. “Accidentally.”

Years later, she had to have some knee surgery and therapy too. After hers, she told me that she had thought I was overdramatizing the amount of knee pain I was in during the time I recuperated at her house, but after having her own surgery realized I was seriously downplaying how much it hurt. Glad she didn’t share her opinion at the the time or I might have clocked her with my crutch.

Running on the Lancaster Mennonite High Regupol track
With this surgery being even more extensive than the original one, I already know it will hurt to get back to normal. But if I let that deter me, I won’t get to my goal – teaching a full load of classes in the Fall quarter, rejoining my dance team, and walking the dog.

I’m not one to reach for meds (over-the-counter or prescription) as a first resort, but I’ve also learned that they exist for a reason. I know that I’ll have to use the pain meds the surgeon prescribes, at least for a few days. I also know I’ll cut the dosage in half because I don’t like what they do to my mind and stomach. Last time I tried to “go it alone,” and had more pain and inflammation than necessary. I guess the obstacle I needed to overcome was my own stubbornness.

Besides determination, what else you can do to overcome pain and obstacles? #ad @AdvilRelief Click To Tweet

Just as I worked hard to complete a half-marathon after one of my lesser knee surgeries, and stay fit after toe surgery (also thanks to soccer, which I still love, but no longer play), I’ll work hard this summer too. It’s MY knee. It’s MY life. And it’s MY responsibility to treat my body (and new knee) with respect. Over the summer, and once I’m back to teaching, I’ll use Advil for the muscle soreness that’s going to be part of adjusting to my new, bionic (I wish) knee. I used it to relieve the arthritic pain from it being bone-on-bone, so I already know it will help. And the active ingredient is ibuprofen, which doesn’t bother my stomach.

Dog walk at More Mesa

My sis will be walking my dog for me until I’m back in walking action.

So no travel posts for a while (no driving for this girl till August), and no self-pity (I might change my mind on that). Mostly I’m looking forward to being active again, but without the issues my poor ol’ bone-on-bone knee had. And you know what hurt the most? Sitting in place for too long. Yup, moving was more comfortable than sitting. Which is exactly as it should be.

Here’s to me and my knee!

June is National Headache month, and Advil would like to know how you deal with headaches. So would we.

Alexandra Williams, MA

photo credits: Alexandra

4

What Activity Would You Take Up if You Didn’t Have to Worry About …?

Creaky Joints, Urinary Incontinence, and Chronic Pain

Walk, don't run if you have urinary incontinenceKymberly: What if you wanted to age as actively as possible, but had to curtail your activities because of …. well for a myriad of reasons. For instance, both Alexandra and I have knee arthritis that affects our workout and recreation choices. Many women over 50 have chronic pain or medical issues that curtail their ability to live life to the extent they desire. Odds are you are in that group. And urinary incontinence is another condition that may cause you to discontinue or never take up certain activities. Nothing like fear of leakage and embarrassment to affect confidence and freedom, right?

Poise-Kym-step-1

If my knees suddenly were arthritis-free, I’d play soccer again, run with my dogs, and add plyometric moves back to my step class choreography. Also, I’d be ready to train hard when Dancing With the Stars calls to have my twin sis and me be part of their next season. (Who agrees that a sibling theme would be great? Venus and Serena, the Olsen twins, the Property Brothers, us!) And if Alexandra didn’t have to worry about bladder leakage, she’d probably wear white tights. Maybe not. She likes colorful workout gear. And she’s hard to embarrass. Still, you get my point.

What Activity Have You Given Up Because of Urinary Incontinence?

Yes, my main point is to wonder: What would you take up if you did not have to worry about urinary incontinence? Would you laugh more? Pick up a new sport? Restart a workout you once loved but gave up because of bladder leakage? Have you stopped an activity because it made you pee your pants?  What if you could stop leaks before they happen? Would that make a difference in your midlife happily ever after?

Has fear of embarrassment caused you to stop or never start a workout or exercise program? Click To Tweet

Exercise, Sneeze, Laugh, Pee

Impresa by Poise

Found at Walmart for only $4.97 for the sizing kit.

Disclosure Moment: This post is sponsored by Poise Impressa’s sizing kit

Alexandra: When we were asked to collaborate with Poise Impressa to learn and share about the sizing kit, I jumped (metaphorically only, for obvious reasons) at the chance, because I teach exercise and hike a lot and do NOT like having to worry about peeing my workout capris. Curse those big-headed boys I gave birth to for saddling me with a loose saddle. Mainly I was curious as to what exactly a sizing kit is.

On the way home from a trip to Carmel, I stopped at the Walmart in Arroyo Grande to get the kit. Ta da – right there in the “incontinence” section. Are you ever tempted to buy extra stuff just to cover up the embarrassing stuff in your shopping basket, or is that just me? In the end, I kind of thought, “What the heck. The only people who will stare at me are either women my age who understand, or young people who will find out one day.” I stopped to take selfies instead.

When you laugh, jump, exercise, sneeze or jump do you pee your pants? #triedimpressa @Walmart Click To Tweet
Poise kit at Walmart

Scored a selfie and a sizing kit right by the pharmacy at Arroyo Grande Walmart.

I’ve now satisfied my curiosity. Right on the box it has a helpful chart (I almost said “flow chart.” Dang, so punny) – If you leak when you laugh, cough, sneeze, dance or exercise – Stress Urinary Incontinence – these bladder supports (’cause that’s what they are) should be right for you. If you have a sudden need to pee – Urge Urinary Incontinence – then these are NOT for you. The purpose of the kit is to help you figure out the right size before buying a whole package (which you can see costs $11.97). Essentially, it’s like a tampon. Start with size 1. If you still have drips and dabs, try size 2, then size 3 if necessary.

Look, it may be an embarrassing topic, but as someone teaching in front of hundreds of students every week, it’s less embarrassing to talk about the need for the bladder supports than it is to try and surreptitiously check my backside in the mirror every time I do a jumping jack or Burpee. Come to think of it, why the heck am I teaching Burpees? Burpees are very disrespectful, according to the lady in this hysterical video that you MUST watch.

Poise-Zann-Supine-1I think I’ll go now and teach a nice, relaxing supine core move. Be impressed. And Impressa-ed.

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Kymberly Williams-Evans, MA and Alexandra Williams, MA

 

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7 Healthy Lifestyle Tips: How Can You Create Better Habits?

Healthy Lifestyle tips get you on top of the world

Feel on top of the world when you embody a healthy lifestyle

“I want to change my life. I need to change my life.” If this is you, wondering how to create a healthy lifestyle, then feast on these healthy lifestyle tips proven to help you get more fit.

Making lasting life style changes, especially in the context of fitness and weight loss, takes dedication — but it’s doable. Most people know to exercise regularly, eat well, and reduce stress in order to make a change for the better. But somewhere between knowing what to do and actually doing it, we fall into the “Abyss of Inertia.” Why is that? And what can we do to move from stuck to started?

Go From 1-10 with 7 Healthy Lifestyle Tips

It’s easy to be at level 1 (I’d like to lose 50 pounds) and wish to be at level 10 (I lost 50 pounds), yet it’s extremely challenging to get from 1 to 10 unless you have the steps in between mapped out. You know where you are and where you want to be, but don’t know how to get there.

Fortunately, we know and we’re going to share! That’s what 35 years each as certified fitness pros and Alexandra’s advanced degree in Counseling allow us to claim.

To make lifestyle changes, choose Simple, Specific, Sustainable Steps that will lead to Success-… Click To Tweet

Simple, Small, Sustainable, Specific Steps Spell Success – Yes to the S!

To make lifestyle changes, both big and small, make a 1-10 numbered list. One = where you are now; ten = what your new, improved, fit life will look like. Where do you want to be?, aka — your goal. List the steps it will take to get to this goal. Choose Simple, Specific, Sustainable Steps that will lead to Success. It’s all about the letter S!

A typical example of an overwhelming goal : I want to lead a healthier lifestyle. This statement is rather vague, making it hard to know if/ when you’re successful. A better starting point might be: I want to eat more berries and veggies, select food and companies I can trust to nourish me well, and move at least 150 minutes each week. From there you plug in small changes that you will actually do. Instead of thinking in grand scale (though we wouldn’t mind living in grand scale in Highclere Castle, where Downton Abbey is filmed), think of the least you can do. Multiple easy choices go further than grand, sweeping plans that come to nought. Unless you’re the broom in Beauty and the Beast.

Asking yourself what is the LEAST you can do to improve your fitness level, and your chances for… Click To Tweet

SAMPLE Plan to Instill Healthier Lifestyle Habits

  1. Before you eat something that may hinder reaching your goal, write down the food. Seeing “four scoops of tuna salad” written down may help you decide to just take two scoops, or even just one.
  2. Shop at a farmer’s market, co-op, or the perimeter of grocery stores (any place where healthy food dominates the choices).
  3. Healthy Lifestyle Habits and Hampton Creek

    Photo and tagline courtesy of Hampton Creek

    Buy plant-based foods, particularly from sources you research and trust. For example, learn what you can about Hampton Creek, a major manufacturer of sustainable foods that are made from plant ingredients. Serve your social sense and healthy self all in one go! And yes, Hampton Creek is sponsoring this post as they actually care about creating sustainable food, as do we. Disclosure Done, Bam!

  4. Add 1,000 steps a day to your movement.
  5. Serve dinner on smaller than standard plates, then put all the extra food into the fridge so it’s not just sitting out where you’ll be tempted to mindlessly eat seconds.
  6. Do 5 push-ups, from knees or toes, and 10 squats.
  7. Reward your achievements by writing down the extra energy you have, or getting a massage, or calling a supportive friend. Choose any reward that is positive (not junk food) and acknowledges your hard work.

Walk 1000 steps Kymberly and LIberty2 Bonus Steps to Super Support Improved Health Habits

  1. Read our post: How Do I Get Healthy Habits to Stick
  2. Be motivated beyond belief and also read Which is the Best Workout so you will be more liable to achieve those 150 cardio minutes.

You’ve probably figured out that thousands of options exist that would fit into your seven steps. Mix and match according to your goals. And of course, making a change is really way more than seven steps, though picking a manageable number will get you moving forward. The sample plan above has nothing earth-shattering or magical, which is good. It means you don’t need to wait for the earth to move or a magic wand to sparkle. You just need to make small decisions repeatedly until they become a habit and you realize three months have passed, and you are now eating more healthfully and have dropped the 20 pounds.

Won’t it be great to shift from “I need to change my life?” to “I know how to change my life for the better and I did it!”

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Photos taken by Alexandra Williams except the first one and as noted.

Alexandra Williams, MA and Kymberly Williams-Evans, MA

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6

Redding: For Those Who Enjoy the Outdoors

Lakes, dams, rodeos, bridges, caverns, waterfalls, hiking and biking trails, and gold rush ruins – these can all be found in the Redding area. What?! You’ve never heard of the place? Once we share all there is to do, you’ll be packing your bags for this Northern California city.

Crystal Creek Falls

Crystal Creek Falls in Whiskeytown-Shasta-Trinity National Recreation Area

Always on the lookout for affordable destinations that appeal to active Boomer women and their families, we were the sponsored guests of Visit Redding this past weekend. And boy, did we pack a lot into a few days, though we never felt rushed. Probably due to the proximity of everything. Really, it’s only a 20-minute drive from the Fairfield Inn & Suites to Whiskeytown Lake.

On the lookout for affordable destinations that appeal to active Boomer women and their families? Click To Tweet
Glory Hole at WhiskeyTown Lake

The Glory Hole in Whiskeytown Lake has a 260 foot pipe diverting overflow from the dam.

In this post we’ll share our adventures from the first day two days, then share the last two days in an upcoming post (stay tuned for kayaking and lorikeets). If you like travel adventures that combine nature, new activities, free and low-cost sightseeing and sight-doing, then tour with us through this post. Then book your own active adventure to the Redding area.

Whiskeytown Waterfalls in Whiskeytown-Shasta-Trinity National Recreation Area
Park rangers first knew of these falls in 1967, but kept quiet, as they didn’t have the resources to protect them, even though President Kennedy had proclaimed the 42,000 acre park a national recreation area in 1963. In 2004, a park biologist was examining aerial photos and rediscovered the falls.

Bottom of Whiskeytown Falls

Does this waterfall make me look younger?

The trail to Whiskeytown Falls is 3.4 miles round trip. Steep in parts, it’s worth the hike. Be sure to take the stone trail to the left of the falls to get some extra special views. Pack water and a snack too, as you’ll get thirsty watching all that water. Fair warning that this hike will give you a serious glute and anaerobic workout.

Whiskeytown Falls hike will give you a serious glute & anaerobic workout #VisitRedding Click To Tweet
Kymberly at Whiskeytown waterfall/ Redding

Does this waterfall make me look stronger? Photo credit – Kymberly

Shasta State Historic Park & Museum

Shasta State Historic Park

About halfway between Redding and Whiskeytown Lake you’ll see these ruins from the gold rush days. Across the street is the former courthouse and jail, including the gallows. Don’t “hang around.” Or do. Only $3 to visit the museum.

Shasta Dam and Powerplant
Want to be impressed by the former generation and your fellow humans? Take the tour of Shasta Dam. It’s free. Regardless of your views on dams, you have to marvel at the human ingenuity and vision that engineered and created this structure. One of us (Kymberly) almost skipped the tour, professing a desire to bike ride along the Sacramento river trails instead. Given that we southern Californians seem to have brought the mist and rain on our last journeys, off we all went instead to Shasta Dam. And was it ever a highlight. Hot tip: When the brochures and guides tell you to leave everything but your cell phone and keys in the car, they mean it. Security is tighter than our lips about what happened when someone in our family (not Kymberly) tried to bring “security contraband” past the security checkpoint and guard.

 

View from atop Shasta Dam

Shasta Dam from the top, looking down at the Sacramento River. The tour is absolutely worth your time. If you get Jo as your guide, you’ll have an especially good time, as she is a delight.

 

Redding trip Shasta Dam

Damn, we loved that dam tour more than we expected. You will too. Photo credit: Kymberly

Lake Shasta Caverns: Three Adventures in One
We promised ourselves on frequent drives between Santa Barbara and Oregon that someday we’d stop and visit the caves. This trip was that someday. Like Whiskeytown National Park and Shasta Dam, the caverns are easily accessible — about 20 minutes north of Redding. You take a 10-minute boat ride across the lake (bring your camera for spectacular views), then a 10-minute shuttle ride up, up, up, then you are in the cave. As for coming out of the cave, well … that’s on you and those several hundred stairsteps. You want out? Keep climbing. That’s the beauty of living an active life. You’re able to see and do more when you travel.

Lake Shasta Caverns

These limestone stalactites hang high above visitors inside the cavern in a huge room. When you hear the word “cavernous,” it probably originated from a place like this.

 

transport vehicle at Shasta Caverns

This WWII transport is now used to bring the buses back and forth when they need repairs. Yes, the buses can actually fit.

Redding Rodeo
Alexandra: This got a strong thumbs-up from my 19-year-old son, so off we went to our first-ever rodeo. It was actually quite exciting, with guys getting thrown off broncs that buck, and calves getting roped and tied (trussed?) in under 10 seconds.

Redding Rodeo

Horse said “get off me,” so the cowboy obliged. After he stayed on for the full 8 seconds. Not sure where he left his spine.

My son wanted to stay for the entire event, but I was hungry, so talked him into leaving early. We looked on Yelp and found Cafe Paradisio, a classy, comfortable place that’s run by a husband and wife who just happened to have two of their children about to graduate from UCSB. Eat here for sure – excellent service and intentionally underpriced for items such as Honey Stung Shrimp, Baked Salmon and French Press Coffee.

view from Lake Shasta Caverns

The view as you ride the bus up to the entrance of Lake Shasta Caverns. Breathtaking, isn’t it?

 

Flying to Redding- cloud view from plane

How Day 1 to Redding started. Super early o’clock plane to catch. Photo credit: Kymberly

 

Redding trip Shasta Lake

How Day 1 ended. Super enriching for brain and body. Photo credit: Kymberly

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photo credits – Alexandra, using a Canon. Kymberly where noted.

by Alexandra Williams, MA and Kymberly Williams-Evans, MA

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Carmel-by-the-Sea Might Be Cooler than the Beach Town Where I Grew Up

I went back home this past weekend to a town I’d never actually visited. In other words, I went to a place that took me back to my childhood. It so happens that Carmel-by-the-Sea is similar to my hometown of Hermosa Beach, which means I felt right at home and nostalgic, as well as being transported back in time.

Carmel-by-the-SeaBoth are beach towns with lots of morning fog. Both are about 1-square mile big. Both are full of poets, painters, actors, writers and photographers.

plein air show in Carmel

A plein air painting juried exhibit in Carmel.

Carmel was incorporated in 1916; Hermosa in 1907. Both attract surfers, though the water is definitely colder in Carmel. And both have small cottages that were built generations ago sitting next to award winning, “to the lot’s edge” architectural wonders on every street. Don’t ask the prices unless you aren’t daunted by California real estate.

homes in Carmel

Old and New Carmel homes

As part of a bloggers’ weekend, I drove up to Carmel with the simple expectation that I would have a good time. Since so many of you are similar to me in that we like history and the personal touch, I’ll share some of the things I did and discovered that I think YOU might also enjoy.

Hofsas House
A gutsy, go-getter woman founded the hotel where we stayed – Donna Hofsas. In 1947 she lived in the cottage where I stayed while adding more rooms over the years. In a town that only allows two-story buildings, she talked the city planners into letting her build a 4-story hotel. How’s that for moxie? Then she commissioned the same female painter who did the fresco at Coit Tower, Maxine Albro, to paint several murals and other works at the hotel.

Hofsas House Carmel

The living room in Donna Hofsas’ original cottage.

Donna’s granddaughter now runs the bright pink Hofsas House  (as well as being on the city council), so ask her for the hotel’s secrets when you stay there. Hofsas House is on San Carlos Street between 3rd and 4th Avenue (see below to discover why I’m not giving you a numbered address).

bed in Hofsas House cottage

My cozy bed nook in the original Hofsas House Cottage.

On the details side, Carmel is more affordable than I expected. Even in high season, room rates range from about $150 – $275, with no stupid ***@** resort fee snuck in. Wifi, breakfast and parking are free.

Town Quirks
Did you know it’s illegal to wear heels higher than 2 inches in Carmel? You won’t get a ticket: the law was created in the 1920s to protect the city from lawsuits from people who tripped on the sidewalks. Great excuse to put on sensible shoes, eh?

Carmel shoe shop

These definitely count as sensible shoes. I should have gotten them.

The town has no street light or addresses. Walk around and you’ll notice that homes all have names. Keep in mind that the town was founded by creative types. They wanted a forested, European feel to the town, so bourgeois things such as number plates were verboten. Everyone has to go to the post office to collect mail. Certainly means all 3,700 inhabitants get to know each other.

home in Carmel

This is the “address” system in Carmel: all names; no numbers

For now, you can still have fires in certain locales on the beach too. This was exciting for me to hear, as we used to dig sand pits and have fires on the beach in Hermosa in the 60s. They were banned by the time I hit middle school.
No big box inns or stores are in Carmel either. It’s mom and pop all the way. Actually, the town is so friendly, even your dogs are welcome. Even in the inns, restaurants, wine-tasting rooms and shops, where you’ll spot water dishes and treats everywhere. Annnnnd, free parking.

dogs at the beach, Carmel

Dogs are welcome and encouraged in Carmel

Shopping, Hiking and Dining
Compliments of the Hofsas House, I received four Wine Walk Tasting tickets, each good for a wine flight at any of the 14 wine tasting rooms in town. Yup, I left Santa Barbara County’s wine country and landed in Monterey County’s. I also discovered two designer consignment shops, an Alice in Wonderland shop, a chocolate shop, and enough bakeries to keep my bread-baking, carb-loving self happy.

designer sunglasses in Carmel

I wanted these designer sunglasses from Foxy Couture soooooo badly

Alice in Wonderland store, Carmel

White Rabbit Store, where I bought a load of Christmas gifts. I was in this play as a child. And my late older sister played the White Rabbit. Very nostalgic store for me.

For lunch or a snack, I recommend Carmel Belle on San Carlos Street between Ocean and 7th (get the ginger apricot scone, stat!), or the Cheese Shop on Ocean and Junipero.

Carmel Belle, Carmel

Get the apricot ginger scone. And wine to go with it, of course.

For dinner, a friend and I went to Beach House Restaurant at Lover’s Point in Pacific Grove (an 8-minute drive). It’s right on the beach, and our service and food were excellent. Plenty of options for vegetarians, too. FYI, the portions are huge, huger, hugest, so come hungry.

Pacific Grove

The view of some lovers from our seats at Beach House Restaurant at Lover’s Point

mud pie at Beach House Restaurant, Pacific Grove

I only ate half of this mud pie – the half above the plate.

Hiking is my meditation, so I walked along the beach, around town on the residential streets, Point Lobos, Big Sur, and about 20 different pull-out stops along Highway 1 as I drove south. On my next visit I might take one of the History Walks, though I could also be persuaded to do the art walks or food tours. I also want to hike along the Mission Trail Preserve. For those of you into birds, one of the secrets I learned from Carrie (co-owner of Hofsas House) is that the Carmel River is the place to be.

Final piece of good news that you will never think about in advance, but makes a big difference – Carmel-by-the-Sea is a safe place for women to walk alone, day and night. I went walking early in the morning, and felt at ease and quite peaceful. Even though I had my iPhone and Canon out (major tourist alerts), the locals out running and dog-walking all said hello. I truly had to resist the urge to say, “I grew up in a town that used to be just like this. Can we please chat about the good ol’ days?”

I want to go back soon. Preferably on a romantic getaway, but another girls’ getaway would work too.

by Alexandra Williams, MA

Photo credits: Alexandra Williams – Canon and iPhone

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