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Category Archives for "Cardio/ Aerobic Exercise"
9

Flavor Your Summer with Stuff that Starts with “A”

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

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

All Aboard Mateys

harbor with boats

End of the paddle season and where my vacation started

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

Dog Days of Summer

Screen Shot 2015-07-30 at 2.58.09 AM

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

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

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

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

Road Snacks

Screen Shot 2015-07-30 at 2.20.18 AM

NOOOoooo, Not your best road trip snack choices

Blue Diamond at the garage sale

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

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

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

Kila on beach

 

Bow WOW, this sign is Barkalicious!

Elephant Seals Molting in the Melting Sun

Elephant Seals Molting in the Melting Sun

20150729_190706

Day 3 Ends Well in Northern Calif

Day 3 Ends Well in Northern Calif

 

Blue Diamond, Ahnu, IDEA notebook

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

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

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

 

3

Exercise and Fitness Trends for the Over Fifty Crowd

Test riding the Elliptigo

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

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

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

Think About Moving or Move to Think?

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

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

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

Falling, Falling, Falling for You

I've Fallen IDEA session with Shari Kalkstein

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

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

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

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

Wear and Share If You Dare

Kymberly won a Basis Fitness and Sleep Tracker

I Won a Basis Fitness and Sleep Tracker AND a Medal

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

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

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

By Kymberly Williams-Evans

IDEA World 2014 and Kymberly

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

10

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

Recon Intel glasses tech wear on Alexandra

Looking Into the Future

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

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

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

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

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

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

    Dr Cody Sipe bringing us the POWAH

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

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

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

Alexandra, ACE, IDEA

Celebrating Our Past, Planning Our Future

By Kymberly Williams-Evans, MA

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

5

What is the Right Amount of Exercise?

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

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

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

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

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

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

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

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

Thank you for writing to us.

by Alexandra Williams, MA

4

Is It Time to Train Your Midlife Middle?

AktivMotion Bar and Kymberly

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

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

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

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

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

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

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

Live it Up with Debra’s Dead Lift

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

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

A. 25        B. 35      C. 45

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

T or F?

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

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

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

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

5. Lifting weights can help relieve menopause symptoms.

T or F?

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Kymberly Williams-Evans, MA

PS. Did you want the answers?

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

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

Rancho la puerta

12

Emotional Benefits of Walking Outdoors

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

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

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

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

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

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

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

Rope swing on big tree

discarded flower on marble bench

curved wall at Orpet Park, Santa Barbara

sun float at Solstice Parade

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

Alexandra Williams, MA 

5

Summer Heat, Exercise and Staying Hydrated

Yay, 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 are not saying you should avoid outdoor exercise – say nay to that. We want to encourage you to go outside, and stay hydrated.

Mud Run water duct with Alexandra

So many times, 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. We won’t lecture you (but we’d like to) about taking along your water bottle, but we WILL share some definitions and information so you can be well-prepared even if you aren’t well-hydrated.

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.

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

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 sweatyHot 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 water.

As to whether it’s better to drink cold or room temperature water, the research clearly indicates that … it doesn’t really matter. We did a post about this question of water temp, and the truth is that the temperature that’s most effective is the one that will induce you to drink more water.
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.

by Alexandra Williams, MA

4

Global Wellness Day

Global Wellness Day is a day to encourage living well. This year it’s on June 13th. The meaning behind it isn’t to celebrate living a high-cost life; it’s to bring attention to living a life of balance and well-being.  Founded by Belgin Aksoy of Richmond Nua Wellness-Spa in Turkey, it will be celebrated this year in more than 30 countries on six continents.

Richmond Nua Wellness Spa, Istanbul

Richmond Nua Wellness Spa, Turkey/ Photo credit: Richmond Nua Wellness Spa

At the recent ISPA (lots of spas all in one place, treating us like royalty) event in Beverly Hills, I got a chance to chat with Frank Pitsikalis, Founder and CEO of ResortSuite and one of two Canadian Ambassadors for Global Wellness Day. He told me that it’s a way to complement the traditional health care system in a way that focuses on prevention rather than treatment. “So much of our health care is tertiary, meaning we try to treat a problem after it’s already occurred. Global Wellness Day is looking at primary, preventive care. Why not lead lives that help prevent illness and doctor visits? Life is moving at a record pace, and this is a day to remind and inspire people to live a little more consciously, and turn living well into a way of life.”

Woman meditating sculptureSince the goal of the campaign is to spread awareness about the holistic benefits of exercise, healthy nutrition, and mental and emotional wellness, we are all for shouting (in a calming way) it from the spa rooftops. Or something like that. On Saturday, the Global Wellness day ambassadors want you to ask yourself this question, “”How can I live a healthier and better life?”

Pick a card, any card. Do you want to improve your eating habits? Your exercise habits? Your spiritual well-being? Your relationships? What would be the ONE thing you could do on Saturday to live a healthier, better life? Maybe one of the 7 steps recommended by Aksoy:

Walk one hour daily
Drink more water
Eat organic, locally sourced produce
Give up plastic bottles
Do a good deed
Eat a family dinner
Go to bed by 10pm

living centerpieces from FarmBox

Living Centerpieces

One of our favorite wellness women, Deborah Szekely, co-founder of Rancho la Puerta resort in Tecate, Mexico, says that having a day dedicated to the benefits of wellness is like having a calling card; it’s an introduction to something enticing that will get you hooked.

We agree with that sentiment. Once you get in the habit of feeling good, dare we say great, in your own body, you will be hooked on a life of wellness.

While we haven’t been (yet) to Istanbul to visit Richmond Nua Wellness-Spa, we definitely have a few spa resorts to recommend. Our faves:

Rancho la Puerta – Tecate, Mexico

Aqua Class at Glen Ivy

Aqua Class at Glen Ivy

Glen Ivy Hot Springs – Corona, California

Now THAT'S  a scenic hike!

Scenic hike at Tenaya Lodge/  Photo credit: Tenaya Lodge

Tenaya Lodge – Yosemite, California
Mayo Clinic Healthy Living Program – Rochester, Minnesota
Anschutz Health and Wellness Center – Denver, Colorado

More to the point, we hope YOU will call your local spa and find out if they’re offering any free or discounted activities or treatments on Saturday. You can also head over to the Global Wellness Day Facebook page and get inspired.
Live it up this Saturday. While you’re at it, Well it up, Relax it up, and Kale it up (heh heh)!
Be well.

Turkish Bath/ Photo credit: Richmond Nua Wellness Spa

Turkish Bath/ Photo credit: Richmond Nua Wellness Spa

Speaking of healthy living, we want to give a well-massaged thumbs up to Rancho la Puerta, sponsors of our TransformAging Webinar: For Women Over 45 Who Don’t Want to Just Grow Old, But Intend to Age Actively! Six videos with accompanying slides, eight experts, hundreds of hot tips on aging INTO health, not out of it. Click here to learn more and order your set.

Rancho la puerta

by Alexandra Williams, MA

4

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

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.

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