Fun and Fit

Author Archives: Fun and Fit

3

Transforming Ourselves Inside and Out

You SAY you want to start again with a fitness program that is tailored to your midlife body; that you intend to move more often, though comfortably; that you’d love to be strong enough to enjoy the second half of life even more than the first. You now have the chance to put your money where your menopot is!

We recently told you about our TransformAging Webinar Summit for Women Over 45, which is only a week away, on June 3 and 4 starting at 5:30 pm EST/2:30pm PT and accessible for 48 hours at no cost.fountain at Rancho la PuertaA Fountain of Youth really does exist, and it’s free to you. Just like this TransformAging Summit that’s sponsored by our long-time friends, Rancho la Puerta Resort.  sponsorRegistration is now open, so sign-up here to join us. So easy. Just like many of the active aging secrets we and 5 other fitness experts will share with you.

Have you thought back to movement you used to do and decided “I need something more attainable and less intense now that I am in my second half of life”?  Yet you still want to enjoy all that life has to offer, in a comfortable, sensible way? So have we. As a matter of fact, so many of you have contacted us asking for exactly these sessions, that we gathered up the BEST presenters just for you.

labyrinth at Rancho la PuertaWhy stay in one of the 7 circles of hormone and weight gain hell, when you can stroll the labyrinth of a comfortable life? This six-video collection offers practical strategies to make the second half of life as rewarding as the first. Take at gander at the session titles:

  1. (Re)Starting Fitness After 50 (Twin One and Twin Two)
  2. Never Grow Old! Strategies for Making the NEXT 50 years BETTER than the first! (Dan Ritchie, Phd and Cody Sipe Phd)
  3. Midlife Weight Gain, Hormones, and Menopot: Strategies for Staying Slim Without Losing Your Sanity (Tamara Grand PhD)
  4. Resistance Training: Your After-50 Easy Weight Management Program (Debra Atkinson MS)
  5. Supplementation and Skincare to Transform Aging Inside & Out: What’s Really Needed? (Mo Hagan BSc PT)
  6. Age Be Damned: 7 Dimensions of Active Aging (Colin Milner)

If you’re like Chris O’Dowd in Bridesmaids (love that movie), you’re probably saying, “Really? Really?” by now in a sexy Irish accent because you cannot believe we said you could get all 6 videos for free. But we cannot tell a lie (a different movie altogether) – you get them FREE for 48 hours. That’s 2 days (June 3 & 4), 6 videos, 8 experts, and 1 YOU, gaining access to interviews, practical tips, and easy-to-follow strategies geared specifically toward Over-45 Women.

See the picture just below? That’s Alexandra at Rancho la Puerta a few weeks ago. Does that look like strength training? It is. Does it look fun? It was. Movement is fun. Climbing stuff is fun. Eating well is fun. Going to a spa resort with friends is fun. Hiking through the grove shown below is fun. And all of this liveli-fun-ness is accessible to you too, once you make a few simple changes to your daily habits.

Climbing at Rancho la Puerta

Oh excuse me, but isn’t that Kymberly doing an even livelier version of the post-hike, archway hang? And she’ll hang there until you register for our TransformAging Summit. Please hurry and do so as those rocks can be slippery!

Hanging from R la Pa P arch

Did you Register Right Here yet?

Grove of trees at Rancho la PuertaNow you get some lovely pictures taken at Rancho la Puerta, which is about an hour’s drive east of San Diego. We partnered with them because they are the ideal fitness and health resort for Boomer women. Even if you spend all your time lounging at the pool and getting massages, you’ll still get more fit, thanks to two other key components of active aging that the Ranch offers that have nothing to do with exercise or food. Wonder what those two other things are that can help or hinder your ability to age actively? You’ll have to either go to Rancho la Puerta or attend our webinar series to find out.

pool at Rancho la Puerta

walkway at Rancho la PuertaLet your Inner Fabulosity Bloom. And in case you’re too tired to scroll back up, here is the registration link once again. We invite you to join us on June 3 and 4.

flower at Rancho la Puerta

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

4

Apple Cinnamon Crisp

Do you ever have people coming over for breakfast, have no idea what you want to bake, then just stare into the fridge for a while until an idea comes to mind?

almond breeze vanilla almondmilkThat happened to me this morning. I knew I wanted to use the Almondmilk Hint of Honey Vanilla that Almond Breeze had sent me, but that was as far as I’d gotten. So I stared into the fridge. I did some expert rummaging about. Opened the cheese drawer, then the produce drawers. Moved stuff around a bit on the shelves in case … what … a fully cooked recipe jumped out? In any case, I finally noticed that I had a bag of apples in the crisper, so my brain went, “apples and almondmilk. Gotta be a breakfast recipe in there somewhere.”

And my brain was right. I ended up baking a super delicious apple cinnamon crumble. My brain even figured out a way to call it health food, as it also had oats. My brain is quite flexible in its decisions prior to breakfast. Or any meal.

What do you think of my twist on the basic crumble?

Apple Cinnamon Crumble

6-8 apples, peeled, cored and sliced
1 cup Almond Breeze Almondmilk Hint of Honey Vanilla
¾ cup all-purpose flour
¾ cup brown sugar
¾ cup rolled oats
½ tsp salt
¾ tsp cinnamon
¼ tsp allspice
7 Tbls softened butter

Put the peeled, cored and sliced apples into a shallow pan or dish and spread them out. Pour the almondmilk over the apples, and let them soak in it for about 15 minutes.

Preheat your oven to 375?

Blend the dry ingredients. Using a pastry blender (or rub in with your fingers), add in the butter until your mixture is crumbly.

Pour out any remaining liquid from the soaking apples, then spread them evenly into a lightly buttered 8 X 13-inch baking dish.

Sprinkle the crumb mixture over the apples, and bake for 25-30 minutes.

apple cinnamon crisp with apples soaked in honey vanilla almond milkServe the crumble warm, with a glass of cold almondmilk.

Don’t forget to put apples on the shopping list in case you just used up the whole bag (as I did).

by Alexandra Williams, MA

This post is sponsored by Almond Breeze Almondmilk.

6

A Salty Sea Story involving Strength, Stamina, and Swimming

A Salty Sea Story involving Strength, Stamina, and Swimming

Kymberly post paddling w/ almondsThis past Saturday, my outrigger paddling teammates and I set a record. But not the kind we meant to. In hindsight, it was fitting that I powered up on Blue Diamond Sea Salt almonds before heading out to sea for my second race. Maybe “fitting” is not the right word and “portending” is.

For those of you who like the bottom line on top and don’t mind a spoiler: I made it back alive.

As my five boat mates and I listened to our coach’s advice on how to launch successfully through surf, we thought we were pretty lucky to go in the morning. Novice women compete in the initial heats, theoretically when the winds, currents, swells, and chop are lowest. Not this day though. Conditions were already pretty rough, but we were too prepared, focused, and excited to let that dampen our intent to race well. Ha hah ha “dampen;” that’s what’s called “foreshadowing.”

We paddled our way towards the starting line about half a mile offshore, fighting the ocean the whole way. Our steerswoman did a great job leading us through the messy water and other novice boats as we navigated our way to the line-up.  Wind was blowing hard; water was already washing over us, but we had a race to win. Until we huli’ed.

Paddling back to shore post huli

I’m in seat 5. Soaking wet

Huli is the fancy, “cool paddling people in the know” term for “capsize.” Yeah, we huli’ed big time and in seeming slow mo’. No biggie — outrigger boats capsize all the time. Earlier in the season we’d even practiced How to Huli. First, we all count that six heads pop back up from the cold water. Did I mention cold? Then we each make our way to a designated spot around the boat to re-right it, collect the floating paddles and other items, bail out the waterlogged canoe, clamber back in and rejoin the race. Or not.

Grab a Bucket for this Bucket List Item

Without belaboring the details, let’s just say that water is slippery. Wet boat undersides are very slippery. My hands and booties were also — wait for it — slippery. Getting our feet and hands to grab ahold where needed was a huge challenge, especially when the swells kept pushing us hard and the wind kept knocking back down the outrigger (ama) that we were trying to flip.  To be specific, MY stoopid foot kept slipping off the wooden piece I was supposed to stand and push down on as another teammate heaves the ama up.

For the record, courtesy of exercising all my life, I had the strength and flexibility to get my leg above my head and into position. It was staying there that was la problema grande. Where is waterproof velcro when you need it?

Yeah, we were still in the water when the horn sounded for the race to begin. Ooops, guess we missed that. We were still in the water when the other boats were a mere speck in the distance. But we had not noticed that yet as we were working together to get that darn boat righted.

After many failed attempts to push the ama back up and over according to the huli plan, our steerswoman had a brilliant idea. I needed to swim under the boat and climb up and over it from the opposite side so I could descend my foot into position instead of trying to get my leg above my shoulder from in the water. Yes, this was much easier. Well, easier in a relative way as I managed to still slip off the boat and wooden foot stub another four times. Stay with me readers as that meant four more swims under the boat then back over it. Not my comfort zone activity, but then spending the rest of my baby boomer days in the ocean seemed less appealing, so under and over I went.

Canoes on beach

Pre-race, pre-epic huli! Looks so benign and pretty. Photo courtesy of Dan Seibert

Finally our new plan worked! The woman pushing up the ama did her part; the two of us on the stubs timed our heave hos on the opposite side; the others had the bail bucket ready to go, paddles collected; and we got the boat overturned, the water bailed out, and all six of us back in our seats. After twenty minutes in the water. Did you catch that part about being in the cold, Pacific ocean water for 20 minutes? Never thought menopot weight gain insulation fat would come in so handy! I actually felt worried and sorry for my slender, young teammates who were shivering like crazy.

The way race rules read, we had the option to go ahead and finish the course (um, which in our case actually meant start the course as we had — well, you know, — huli’ed before getting to the start line. Hesh up now!)

Or we could head back to shore.

Keep in mind that I love outrigger paddling; I love competing; I love being part of a team, this team! I also revel in the exercise paddling offers. Cardio intensity for 45 minutes/ 5 miles plus upper body muscle endurance training. Very knee joint friendly. Great views of the shore and sea. In a boat with five other amazing women all united in a common goal — Survival. I mean, enjoying our new sport.

On the other hand, we had set a record for the looooooongest huli recovery evahhh! Yep, we are award-winning Huli Queens, self-designated.

What do you think we chose? What would you have chosen?

Almonds and paddleLeave comments and I’ll let you know. I will reveal that once I changed into dry clothes, I decided to reach past the Sea Salt almonds (you can well imagine I thought it best to wait before diving again into anything involving sea and salt.) Instead  it was time to bust open the Dark Chocolate Almonds, mateys! I EARNED those babies! Paddles Up!
This post is sponsored by Blue Diamond Almonds. Nature sponsored our epic Huli.

by Kymberly Williams-Evans, Huli Queen

4

Tips to Get Your Butt to the Gym

Boom- Get it Done (Alexandra)

Boom! Get ‘er Done!

Dear Fun and Fit/ Kymberly and Alexandra: I am a member at the local YMCA, (but) have yet to establish a regular time to go. Time gets away from me. (I) would appreciate tips on establishing a routine. Thx, Vickie

You go to bed promising yourself that Tomorrow, yes Tomorrow, you will start that exercise program you’ve been putting off. You wake up in the morning with good intentions. Yes, the day looms ahead with lots of opportunities to work in a workout. Then that day gets busier and busier as it progresses, though you reassure yourself that you still have time. Habits and routines take over — routines that don’t include getting to your club. You mean to exercise, but when evening rolls around, you are too tired/ busy/ overloaded to move. Where did the day go? Forget hitting the mat, gym, or trails. What takes a hit instead is your psyche as negative self-talk wheedles its way into your thoughts. But you halt the self-recrimination by making a promise to yourself: Tomorrow, yes Tomorrow, you will start that exercise routine. Rinse and repeat.

We hear you, Vickie and obey! Below are specific, practical tips for establishing a routine that improves your odds to create and sustain regular exercise. These tips are guaranteed to work. And by that we mean, guaranteed only if you actually act on them. No Do, No Presto Change-o. In other words, our tips work if you do.

1. Start Small (and this is a biggie!)Small Steps Lead to Big Changes

Set yourself up for success by taking small steps. If heading to the gym for an hour is daunting, set your mind to popping in for just 10 or 15 minutes. Give yourself permission to attend a 30, not 60 minute class. Or grab a mat and do just 5 exercises and head back out the door – exercise done for day one.  Allow yourself to get on cardio equipment for just 10 minutes, or until you sweat, or for just two rounds of commercials as you watch the built-in tv. The point is to aim for a 2 or 3 on the commitment scale, instead of a 9 or 10. If you hit that 2 or anything higher, you have notched a positive result. If you think you have to go full out or forget it, then anything less than a 9 or 10 equates mentally with failure. Who likes that? Not I, said the little red hen. The famous Fun and Fit advice? What is the LEAST you are willing to do at your YMCA? Aim low and get ‘er done. (Click this link THEN COME BACK TO READ THE REST OF THIS POST for more about how and why to establish the least possible: How to Start an Exercise Program? Do the Least Possible)

2. Schedule Your Workouts

Not creative; not new; not patented, copyrighted, nor trademarked by us. But effective. Whatever calendar system you use — online, an app, paper and pen, a wall calendar you got free from that new business down the street — schedule gym time. In ink. With a nice check-off box next to it. It’s a visual promise to yourself you are less likely to break.  Oh, and don’t go all crazy and overschedule yourself. See Tip One.

3. Post Reminders

Whatever system annoys, reminds, or motivates you best, employ it. Set notifications on your smart phone. Post sticky notes on the wheel of your car. Leave reminders where you’ll see or hear them. Have a family member call you. Nag, nag, nag.

4. Set Out Your Workout Clothes

Get your gear into gear. If your gym bag is packed and set where you have to trip over it to get out the door, you are more likely to make it to the club. Or keep an outfit in the car. Perhaps lay out your workout clothes so you are ready to put them on first thing in the morning. Personally I find a new outfit really motivating. Nothing like wanting to break in a new top to get me to group fitness class!

5. Tell a Friend

We break promises to ourselves all the time. Those are usually called New Year’s Resolutions. All year. But will you break a promise to a friend? Even if your friend is not going to meet you at the club, she has now heard your promise and can help hold you accountable. Call, email, text – whatever it takes, commit to another person.

6. Reward Yourself

Positive reinforcement is a powerful force all right, so harness that. Made it to the gym for half a class? Buy yourself that new pair of leggings. Worked out three days in a week? Bust out the bottle of bubbly you’ve been saving for a special occasion. Whatever makes you happy, use that as a reward. Acknowledge your successes. For example, if you enjoy reading blogs in the morning, tell yourself that you will read just one (ours!) before exercising, but will relish and revel in reading 3 more as soon as you get back from the Y.

7what exercisers know image. Learn How Your Mind Works to Form Good Habits

Read our other posts on the subject to clarify the values, motives, and internal rewards that drive you to exercise.

What Do Exercisers Know that Non-Exercisers Don’t

Replace Health Cares with Healthy Habits

4 Stages to Healthier Habits

Nothing like a Master’s Degree in Counseling for Alexandra to share great suggestions on forming good habits! Establishing a successful routine is under your control when you are armed with good info. And these links will take you to good info. The tips above will take you to the gym! More literally, you and your car will take you there.  Vroom, vroom. Off you go!

TransformAging webinarPS Since we’re talking about setting your calendar, mark yours now for June 3-4. Attend our free webinar series, TransformAging. To get details and transform to a more active you, subscribe now if you are not a current subscriber.

By Kymberly Williams-Evans, MA

 

5

Ready for Some TransformAging?

TransformAging webinar seriesIf all goes well, you will age. How you grow older is largely under your control and  a result of choices you make. Are you ready to transform yourself to a more fit, energetic, beautiful you?

Then mark your calendar now for the afternoon and evening of June 3-4 when we host our first webinar, TransformAging.  You will have free access to top fitness professionals who specialize in the movement needs of midlife women.

Are you wanting to start a movement program but get overwhelmed? Fallen off the workout wagon and having trouble hitching yourself back up? Thought back to the exercises you used to do and though “hayul no, that sounds too painful and intense now that I am in my second half of life”?  Yet you still want to enjoy all that life has to offer, in a comfortable, sensible way?

Then TransformAging is the webinar for you!

Web and maze

Enter our web! Be A-Mazed!

Billy Preston might sing in your eager ear that,

“Nothin’ from nothin’ leaves nothin’

You gotta have somethin’ if you wanna be with me, that’s right, ha yea

Gotta have somethin’ if you wanna be with me

You gotta bring me somethin’ girl, if you wanna be with me.”

Our expert panel will bring strategies, pro tips, and shortcuts to your awesomesauceness ; you bring your attention and questions. You pay nothin’ but you get somethin’! Something super special, such as:

  • Actual results.
  • Movement programs and exercises that are specifically designed for women who have stared down youthful 6-pack abs and said “pffft, give me an 8 pack without a menopot and I’ll be happy.”
  • Old Fashioned Whoop AssGuidance to show your partners, grown kids, hormones who’s boss.
  • Secret strategies for stuff that starts with “S.” ……….   Such as supplementation and skin care. What did you think I meant?

Session titles for the webinar series include:

(Go ahead and click on each person’s link. You’ll be impressed by these experts!)

  1. (Re)Starting Fitness After 50 with Yours Truly, K and A
  2. Never Grow Old!  Functional Exercise Strategies for Making the NEXT 50 years BETTER than the first! Brought to you by THE top Functional Movement Specialists, Dan Ritchie, PhD and his co-hort, Cody Sipe, PhD
  3. Midlife Weight Gain, Hormones, and Menopot: Strategies for Staying Slim Without Losing Your Sanity with Tamara Grand, PhD, whose interview on this subject ranked FIRST with our former Voice America radio show.
  4. Resistance Training: Your After 50 Easy Weight Management Program brought to you by the highly qualified, quite funny, action-oriented, fitness pro, Debra Atkinson
  5. Supplementation and Skincare to Transform Aging Inside & Out: What’s Really Needed? From north of the US borders comes Mo Hagan, an award-winning, internationally known presenter whose passion is elevating baby boomer women.
  6. Age Be Damned brought to you by Colin Milner, CEO and founder of the International Council on Active Aging (ICAA), who squeezed us in between globetrotting speaking engagements and whose stats and humor you will enjoy.
Mom swinging in Nepal

If our mom can swing into action, so can you!

Need we say more? Probably, but you have enough now to raise your heart rate and to keep your June 3-4 evenings open. You’ll get notification soon on how to register (remember we used that magic word “free”). That is to say that if you already are a subscriber you’ll get registration details from us very soon. Very soon, grasshoppers!  If you are not yet a subscriber, then subscribe! Good golly, you’ll get great fitness solutions targeted to your baby boomer needs plus the insider track to achieve greater midlife goodness!

Share this post if you have friends seeking some TransformAging! Have them join you online June 3-4 for this special webinar series.

By Kymberly Williams-Evans, MA

15

Celebrate Good Times, Good Mom

Alexandra Williams, MA

Most of the time, it’s fun to be a mom. And most of the time, it’s fun to be a blogger. As a mom and a blogger (but not a mom blogger, whatever that elusive phrase means), I feel especially lucky today because ProFlowers sent both of us flower bouquets, plus let us send bouquets to our mom and sister.

Tulips from ProFlowers

Tulips for Two Twins

When my boys were small, I was fairly ambivalent about Mother’s Day, as the concept of a single day to show love to mom had little meaning for them. I was lucky enough to hear “I wuv you mommy,” and have little hands take mine every day of the year. Now that they’re both adults, I like having a day that gives them a chance to express their love. I know they love me every day, yet having one specific day of celebration really does free them up to show and say it. Plus, I like pawning off the dinner chores on them.

Some of the notes my boys have given me for Mother’s Day are worth sharing, if only to make you laugh or reminisce about some of the ones you’ve received if you’re a mom.

“You’re not half bad”
“Thank you for putting up with me”
“Thank you for letting me get a dog”
“Thank you for making my life how it is”
“I hope you stop singing (not gonna happen) and keep cooking (gonna happen)”
“I thought about getting you an XBox 360 – *innocent smile*”
“Thank you for looking out for my health”
“Happy Mother’s Day, ya weirdo”

A broom is not a good gift

THIS is NO as a Mother’s Day Gift for Kymberly

Kym holding her ProFlowers

THIS is a YES as a Mother’s Day Gift for Kymberly

All are equally endearing; all bring a smile to me. From the flowers they pulled from my garden when they were small, to the bouquets they buy me now; from the notes they have written and the burnt toast they’ve provided, Mother’s Day to me means celebrating Love. However it’s manifested, whatever punches in the arm I receive (yup, that’s happened on Mother’s Day too), I care less about being honored, and more about being loved.

 

Our Happy Mom

Our Happy Mom

Baby sis, Megan with Pro Flowers

What’s more beautiful – our sister or the Pro Flowers?

We sent our mom the Perfectly Pink Garden because she’s perfect and has always loved flowers.

We sent our sister the White Flowering Market Garden because she’s a blooming idiot, er, beautiful flower.

And we chose tulips for ourselves. Tulips have been my favorite flower for as long as I can remember. Or maybe we chose tulips because they (sort of) have the word “two” in them, and we are two twins (as opposed to three twins <—– that’s a trick).

Here’s to many more years of being told I’m not half bad…. you know, for a weirdo.

Alexandra holding ProFlower Tulips

How lucky that my shirt and lipstick match my tulips

P.S. You do know what song our post title is from, right? It’s a Boomer kind of question. Also, what notes have you received that made you smile or touched your heart?

9

Intro to Planks

Alexandra Williams, MA and Kymberly Williams-Evans, MA

Often, people are reluctant to attempt a plank because they’ve heard that you have to hold a long-lever plank for 5 minutes in order to be “cool.” Not true. Planks are accessible to nearly everyone, as many versions exist.

Perfect Form Plank - Oh Yeah!

Perfect Form Plank – Oh Yeah!

If you’re considering adding a plank to your fitness regimen, this video shows four different modifications, and instructions for good form.

Proper Technique:

  • Planks are more effective if you rest on your elbows, not your hands
  • Elbows directly below the shoulders
  • Hands loose and relaxed; a correlation exists between clenched fists and breath-holding
  • It’s better for your lower back to have your hips slightly piked rather than dropped, though a straight line is your goal
  • Pretend you are wearing a belt, and tighten all places where it would touch

One caveat: We mention holding for 30 seconds in the video, but research also indicates you can hold for as little as 20, take a short break, then get back into plank position. Whether you choose 20 or 30 second intervals, stick with the plank position that gives you the best form.

While we’re on the subject of good form, this is the second of two videos that Depend Silhouette Active Fit shot with me as one of the models.

For the video where I do some jumps (using the core strength I earned doing lots of plank intervals), read our recent post: Cross Your Legs; Don’t Sneeze: The Boomer’s Exercise Dilemma.

While we’re at it, you may also want to enter for a chance to win one of three sets of KettlePOP non-GMO, organic kettlecorn and sea salt popcorn.
a Rafflecopter giveaway

8

Cross Your Legs: Don’t Sneeze: The Boomer’s Exercise Dilemma

Alexandra Williams, MA

I’ve been teaching fitness since the early 1980s, when exercise was all about high impact. What did I care? I was young and fit and more to the point, I hadn’t given birth, so all those jumping jacks were easy.

Depend photo shootThen I had the audacity to give birth in the mid-90s to two big-headed babies. I could Kegel all day and Kegel all night, but I just wasn’t the same. Have you ever tried to do jumping jacks while simultaneously crossing your legs? Doesn’t work, no no no.

In the late 90s I was teaching a strength training class (no jumping involved at all), and a student came up to me during a break in the workout to very delicately ask me if I was aware that I might want to “er, run to the ladies’ room, as I was, um, sweating on my backside.” I think she was more embarrassed than I, but it made me realize that Kegels and wishful thinking weren’t enough to keep me dry throughout class.

Fast forward to 2015 after years of wearing liners and pads during my more intense workouts. I teach at a university, so my students are young and love intense workouts. Okay, “love” is maybe too strong a term, but never mind that now. I want to focus on the students, without having to worry if I jump or sneeze or cough. Sure, I’d be embarrassed if my students thought I had peed my pants, but more importantly, they’d be uncomfortable if they were worrying for me. Little do they know how hard it is to embarrass me. Part of my job is to make the workout focused on them, not me.

Running in Depend ActiveFit BriefsEnter the brand-new Depend Silhouette Active Fit moderate absorbency lower-rise briefs, which you can find at Walmart. Reaction #1 – ack, aren’t these for my parents? Reaction #2 – maybe I’ve turned into my parents. Reaction #3 – times have changed; I’ll check these out.

My findings:

  • Very smooth, not bulky, which means I can wear them under my fitness capris and not look like my butt got attacked by Wisconsin cheese curds.
  • Moderate (not heavy) absorbency, which is what I need. No major issues, just a need for some back-up to keep my backside dry. hahahahah. That’s my best Power Pee joke.
  • They feel and look just like briefs, not geezer gear.

This is the point in the story where you are encouraged to say, “Prove it” to me. So I shall by directing you to the video below. I am wearing the Depend Silhouette Active Fit briefs in the video. Check out my butt. Go ahead. For scientific purposes.

Notice the high quality of the photos and video, and how I look so fabutastic?! That’s because I was a model for a day. You’ll see the print ads in magazines such as Women’s Day, and the video at Walmart. I’m a SuperStahhhhh.

I am participating in a VIN campaign for Depend. I am receiving a fee for posting; however, the opinions expressed in this post are my own. I am in no way affiliated with Depend and do not earn a commission or percent of sales. Of course, I dare you to try some of the jumps I did in the video. No commission to me for that, but it would make me smile.

8

Can’t Run or Jump? Paddle and Drink Up!

Can’t Run or Jump? Paddle and Drink Up!

Outrigger canoe on sandHave you had to make a bunch of adjustments in order to stay active in midlife? Or cut things out that you used to enjoy because they hurt too much or put too much wear and tear on your baby boomer body? I sure have. From joint issues to knee surgery to menopot weight gain, the last few years have created physical changes that threaten to limit and redefine me.

This year has been a particularly challenging and painful one as I have not been able to teach my beloved step classes for four months now. Since tearing menisci in my right knee just after Christmas, I have been rehabbing and unable to return to activities I’ve loved for decades. Soccer and running had to go after my first knee surgery (the left knee) back in the day. And as I age, it’s been so long to impact workouts; sayonara snowboarding; say good-bye to ……..  screeeccchhhh. Enough of the “loss” talk. The point of this post is to share with you two key points:

  1. Some physical issues cannot be turned around despite training, positive mental attitude, good biomechanics, anti-inflammatory foods, and great products. Denying knee and foot pain does not make joint problems such as osteoarthritis go away. (I tried this approach for way too long).
  2. When one activity no longer works, other options do exist. I am determined to be as active in my 50s and 60s as I was in my younger, jump around days — just differently. But getting to that phase of “different” was not easy or obvious.

My life has always included some combination of competitive sports, dance, or teaching group fitness classes. As my sister has written and claimed, we need to rechannel our focus on what we can do, as we move on from what we can’t.  To figure out what I could do to replace step, high intensity cardio workouts, kickboxing, mountain climbing, and power walking, I had to reframe the criteria.

Novice Women Padding

Photo courtesy of Dan Seibert. The views from Seat 4 are breathtaking!

Instead of “if I take out the power moves, turns, and plyometric jumps, will I be able to get through this step class?,” I had to ask myself “what do the exercise modes I love(d) had in common:

  • usually with others  (team stuff and group classes are for me! Basically I like people, unless you jack with me, then look out!)
  • medium to high intensity (I want to sweat during, after, and maybe even before I work out just thinking about the movement ahead)
  • a competitive or performance aspect (explains why yoga and I never really meshed)
  • medium to high energy (while I happily strength train, I prefer cardio and heavy breathing)
  • follow a beat or rhythm
  • have an intellectual component or learning aspect

Then I added what I DON’T want or the criteria of omission:

  • does not hurt my knees
  • does not hurt my feet
  • ok, ok, let’s just say “does not hurt”  — although muscle soreness is totally acceptable

Factor in that I live in a coastal city with warm weather, stunning vistas, and a seductive harbor and I finally found the PERFECT solution: Did you guess it? Outrigger paddling. Shout out big time to the Santa Barbara Outrigger Canoe Club and my novice women teammies! Hut ho!

Paddling in at Sunset

Photo courtesy of Dan Seibert. Ending on a beautiful note!

Since I don’t like being cold and wet (seriously, who does?) I had not been considering going into our ocean waters.  Brrr. Fortunately one of the women who took my step classes talked me into giving the sport a try. Love at first sight is true. One dip of my paddle and I knew I could get past grieving for what I could no longer do. And we don’t get that wet unless we “huli,” which is fancy talk for capsizing. Haven’t done that yet!

I love everything about outrigger paddling. It’s a team sport;  The technique is precise with a steep learning curve, so I have to work hard and focus each and every minute; Our coaches are very positive with high standards; Paddling uses a ton of the major muscles, but not the knee joints; Our goal is to win races; And who can’t enjoy seeing seals, dolphins, pelicans, sunrises, sunsets, and the Channel Islands when working out?

Learning a new sport is good for my body and brain in so many ways. But the bottom line is I found a replacement activity I radically enjoy. I count the minutes until practice time. I visualize improving my paddle stroke. I get a kick out of my teammates, who range from their 20s to 60s. And when I exit the canoe and get out of the water after practice, I am exhausted. But not in pain. I am happy. Just happy.

Coconut Almond MIlk and Paddling

Combine one delish drink, one new water sport, and my fave car cup and you get: Happy!

Almond Breeze Coconut Almond Milk Unsweetened“This post is sponsored by Almond Breeze Almondmilk.” You might wonder what Unsweetened Almond Breeze CoconutMilk and outrigger paddling have in common. Well, they do both make me happy. More practically, my go-to drink as I drive down our mountain to the ocean is a Chai Tea/ Almond Milk iced drink combo. I pack a water bottle in the canoe. But that pre-workout Blue Diamond almond coconut milk – chai tea – ice cube indulgence sits right in my car’s cup holder motivating me as I jam-a-lam to practice. Sweet, but not cloying; cool, though not cold; fulfilling while healthy. Hey, kind of like me! Ah aha haha aha Actually, it’s also describing my new, midlife love–outrigger paddling. Drinking in this new water sport and my liquid concoction are new, good habits that were easy to make!

Kymberly Williams-Evans, MA

 

 

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Your Medical Condition Pisses Me Off

Your Medical Condition Pisses Me Off

A family member had a thalamic stroke in September, then a TIA (transient ischemic attack) in March, followed by a combination atrial fibrillation and cerebellum stroke in April. These exciting events changed a person who was active, busy, smart and fairly easygoing into someone who has serious memory issues, cannot walk, cannot swallow (which means a stomach tube), is cranky a lot, and will require 24-hour supervision for a long while upon release from the rehab hospital. Are you envious yet?

I write this, not to feel sorry for myself, because I’m actually not, but to share some of the things I wish someone had told me about the non-medical implications of stroke. I would have been better prepared mentally if I’d known more than just the medical checklist. Maybe my experiences will help you if you’re ever in a similar position.

photo of a hairpin turn on a mountain road

Life Can Take Sharp, Unexpected Turns

You’ll Get Angry
At first, I was told the September stroke was due to obesity and plaque that broke off into the bloodstream. In other words, lifestyle. I discovered it’s entirely possible to simultaneously care about someone and be super pissed off. How dare he not bother to take care of himself, then put me in a position of having to take care of him? Why should I be a caretaker of someone who didn’t bother?
It now appears that the strokes were also related to an underlying heart issue, which helps me forgive, yet I still want to acknowledge that it’s probable (and permissible) that you’ll be pissed off. I haven’t taken it out on anyone, nor will I, yet I would have appreciated it if someone else in this sudden and unexpected role would have told to me plan on being angry. Be angry without guilt. But also be careful who you share your anger with. Not the patient, obviously. Not your children. And not any family members who will try to talk you out of your feelings or imply you’re a bad person. Friends who understand that it’s possible to be pissed, scared, loyal and responsible all at once are the best.

mountain brook

Let It Flow – the Anger, Guilt and Tears

You’ll Get Sad
Not just for all your loved one has lost, but for your losses too. There is a long, freaking list of losses – sleep, free time, vacations, the ability to come and go at will, companionship, future plans, income, hobbies, predictability, expectations, appreciation, ability to focus on kids and their events, help maintaining the household, illusions, independence, identity, and a lot more but my memory is shot from dealing with everything.
In addition to being sad for the person who’s had the stroke (or heart attack, etc.), you’ll feel sad for your kids too. Even with older kids, the illusion that their parent (or uncle/ aunt/ sibling) will always be around comes to a screeching halt. What do we want more than anything for our kids? To protect them and watch them lead happy lives. I’m sad I cannot protect them. I’m sad they’re unhappy and grieving and helpless. We tell our kids that we’ll always be there for them, and that lie keeps our illusions and theirs going. I told my 21-year-old, “I may be overwhelmed and tired, but I’m still your mom. I’m still here for you. I still have time for you. I have other things I can give up, as you are my priority.” And it made me sad that I had to say that, as our kids should be able to take our “momness” for granted.

You’ll Feel Guilty
No matter what you do, you’ll feel you haven’t done enough, spent enough time, been patient enough, researched enough, updated concerned family and friends quickly enough, written thank you letters to people who brought meals or gave rides– even taking time to sleep or relax will seem like “cheating.” Part of your brain will recognize that it’s impossible to do everything, but that other little nagging part will work on your guilt complex like a dachshund with a squeaky toy.
But you know what?! Let it go, and not in a “Frozen” way. Yes, you are standing while another is suffering, but there’s no rule of physics that says only one person can suffer at a time. You have also lost a lot, and it’s not disloyal or selfish to take time off for fun, or to sleep in, or accept help. Bottom line – if you aren’t taking care of yourself, you’re incapable of taking care of another. Besides, that would put you in a never-ending loop, as I just mentioned above that it’s normal to feel angry about someone else not taking good self-care. If you’re too exhausted to function well, someone else will have to step in and rescue you. I doubt you want that.

The martyr thing is a dead-end, and renders you useless. Yes, of course you will do everything you can, and it’s a given that you will provide compassionate care and handle the extra load. We all know someone who has been or is a caretaker, and we all admire them for their selflessness, right?! Speaking only for myself, I know I’m not selfless or selfish; I’m just a responsible person who tries to do the right thing.
And I think part of doing the right thing is saying that you are not alone if you end up angry, sad and guilt-ridden. It’s just part of the deal.

by Alexandra Williams, MA

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