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6

5 Trends from the Annual Fitness Convention

I recently attended the IDEA World Fitness and Nutrition Convention, which is the annual event for fitness professionals. We come to learn the latest trends in fitness programming, healthy nutrition and business practices, as well as checking out hundreds of booths in the Expo for the latest products and services.

cafe gratitude, IDEA Convention

IDEA Fitness Journal has contracted with me for the past few years to cover the convention, with a specific eye toward food and group fitness. Who would say no to that? Not I. One of the benefits of attending is that I get a first look at the upcoming trends in the industry. I also get to write about those trends. One of my articles is already posted over at IDEA, so I hope you’ll read it: Diversity and Collaboration Mark an Outstanding Event.

5 trends from the IDEA Fitness & Nutrition Convention that may affect U. #FitFluential… Click To Tweet

Five trends I thought might interest you are as follows:

Dance, dance, dance – More styles were present than I recall in the past 35 years of this convention: Stomp (stepping), Bollywood, Dancing with the Stars-inspired ballroom, military and martial arts dance fusion, South African, and even a combo dance and Step workout. People our age are rediscovering the joys of dance and I expect to see clubs and studios offering more depth to their dance programming.

Dance at IDEA World

Somewhere in the center, Louis van Amstel is leading a conga line.

Celebrity-based workouts – Probably due to social media breaking down barriers, it’s now possible to work out and even chat with some of your favorite celebrities. Louis van Amstel of DWTS, Jillian Michaels of Biggest Loser, Cassy Ho of Pop Pilates – all were there sharing info on their latest workout programs and leading classes. Look for more celebrities crossing the barrier from on-screen to in-person.

Link between nutrition and behavior – This year had a summit track inside the wider convention – the first-ever IDEA World Nutrition & Behavior Change Summit. For a full day, experts from places such as Stanford, Harvard, Yale and University of Colorado Anschutz Medical Campus came to speak about the link between food and behavior change. Though it may seem obvious in hindsight, it’s groundbreaking to see researchers, medical doctors and health coaches/ psychologists come speak to thousands of fitness professionals. I expect to see further strengthening of the ties between these groups.

nutrition at IDEA World

Fruit, cereal and yogurt parfait. Yum.

Link between food and fitness – Again, this may seem obvious, but for many years the healthy food people had their conventions and made no mention at all about the link between eating and exercise. So the fitness world went to the food people and invited them to speak and exhibit at the fitness convention. Not only are the healthy food vendors now coming to where the fitness pros are, the fitness pros themselves are now getting additional certifications in nutrition. Your instructors and trainers have more knowledge than ever about eating healthfully.

Boomers are different from older adults – At past conventions, people over 50 were sort of lumped together at lectures and workshops. Of course, the needs and goals of an active 50-year-old tend to be different than those of a frail 85-year-old. And this year, more sessions than ever delineated between the groups. My sister was one of the presenters on Boomer Fitness. We are the first generation to intentionally embrace (to a degree) exercise as a way to to stay healthy post-college. I believe that more clubs will be offering demographic-based programming, especially for the Boomer market.

Inspire at IDEA World

Boomers love to be inspired to move. In any way available.

Look for an upcoming post from my sis about the trends she spotted at the convention.

Alexandra Williams, MA

11

Exercise, Nutrition, and Brain Games Make Your Dog Smarter. You Too!

Smart dogs Kila and Sydney digging

We just know there’s a giveaway prize from Dognition somewhere near.

Do Smart People Have Smart Dogs?

Who wouldn’t mind an easy way to increase your health and fitness levels, reduce stress, AND improve your brain? Hint: the answer involves a lick, leash, and lots o’ love. Yup, be a dog owner.

Did you know that dog owners are likely to have lower blood pressure, more active social lives, fewer heart attacks, and totally increased guilt levels when you don’t walk them. I made up that last “benefit.” All the other results (and more) are supported by science.

Dog owners are likely to have lower blood pressure, more active social lives, fewer heart… Click To Tweet

As our long time readers know, I am a two dog person (see My Naughty Dog Story, though it may not be the highlight of dog ownership come to think of it….) Just added two kittens to the household as well, for balance’s sake. I am balancing my dogs’ perception that I am the most exciting, beloved, wonderful human ever to grace the planet with the cats’ attitude that I exist to adjust their crowns. Keeps me confidently humble.

Prized Pooch and a Prize for Your Pooch

By the way, stick around to the end of this post because one of you is going to win a prize for your pooch. More on that in a minute or about 7 minutes in dog years.

Want to win a prize for your pooch? Enter our giveaway #mysmartdog @ProPlan #ad @PurinaPro Click To Tweet
Smart dogs Sydney on rock

Wish I’d been smart enough NOT to jump out that window and hurt my knee. Grrrr

Another thing long time readers of our blog probably noticed is that I am totally jazzed about the ways that exercise confers to humans better memory, cognition, and brain volume. What??!! You missed those posts? Get smarter right here and now by taking a gander at the following (right after you finish this post).

 Move Your Body to Improve Your Brain 

 Spark Your Brain with Exercise

It’s true that people who own dogs tend to be more active. Makes sense since we tend to walk our dogs and play with them. Did you know that dogs also enhance our mental wellbeing? Canine fit fact – dogs improve our mood, decrease depression, and increase happiness.

Walk to Lose Weight and Gain Fitness

Our Dogs Make Us Smarter; Can We Make Our Dogs Smarter?

But let’s turn that around for a moment. Can we help make our dogs smarter and happier? I know, I know. You already own the SMARTEST, BEST, HAPPIEST dog in the world. Except you don’t, because I do.  Wanna see pictures of my smart dogs? 

Smart dogs, Kila in tree

Look at me in this tree. Do I earn a “treeeeat?”

Back to the matter at hand paw — unless you’ve been out walking your dog in the wilderness for a decade where no wifi exists, you know that what we eat and what we do impacts our mental and physical health. Did you know that the same is true for dogs? Scientists at Nestle Purina have been studying aging in pets for more than a decade and discovered that nutrition can positively impact a dog’s cognitive health. Who knew? I had not. Based on their research results, Purina Pro Plan did two things:

  1. It introduced Purina Pro Plan BRIGHT MIND Adult formulas that feature a proprietary blend of brain-supporting nutrients that support cognitive health in adult dogs. That blend includes enhanced botanical oils, so now my dogs, Kila and Sydney are making spa appointments. Darn, they’re clever!
  2. It partnered up with Dognition, an online platform that offers fun, science-based games that reveal the unique way each dog sees the world.  Dognition asks you a bunch of questions about your pet — and who doesn’t like to talk about your dog, eh? Based on your dog’s profile, you get a bunch of suggested activities tailored to your furbaby’s personality and temperament.  I tried a few of these games with Kila and we both had a ball. (Sydney is currently recovering from knee surgery so he is on limited activity. Yes, he and my sister had knee surgery this summer. They say dogs resemble their owners, but apparently a certain dog wanted to be like his Auntie Alexandra. You know, driven around town with the wind in her/ his face and chin up…..)

Well actually Purina and Dognition did three things, as they also sponsored this post. Bark alert! Full disclosure that I partnered with Dognition and Purina  to bring you this info. Of course I said yes, because what dog lover doesn’t want to combine food and fun for a smarter, healthier pooch?

smart dogAnyway, as part of the partnership, dog owners who purchase  Purina Pro Plan BRIGHT MIND Adult or Adult 7+ dry dog food at select pet specialty retailers can receive a FREE Dognition Assessment code, a $19 value, with proof of purchase. Find out more here: Dognition/ BRIGHTMIND  OOooorr, as I mentioned earlier, you might WIN that code free. Keep reading.

Canine Fun Fact

Let’s end this dog tale with a tail wag after another Canine Fun Fact: If like Kila, your dog ever did something naughty, you might get “that look” that seems to say “Oops, sorry, I am so regretful.” Except dogs don’t live in regret. That sad face with head down and ears back?? — your dog is playing you. A study found that owners who think their dogs feel guilty don’t scold them as much.  

Told you dogs were smart. Now go play, instead of getting played.  Oh, and learn enough to stay ahead of your dog by checking out this infographic and entering our giveaway. So barkalicious!

 

smart dogs

 

Comment Disclosure: Comments submitted may be displayed on other websites owned by the sponsoring brand.

GIVEAWAY! If you want to win free access to Dognition (believe me, you do want to dig around in this site!) then enter a comment below about an activity your dog loves. If you don’t own a dog, why not? I’ll be selecting the winner on or before July 30, 2016. 

This is a sponsored conversation written by me on behalf of Purina Pro BRIGHT MIND.  The opinions and text are all mine.

Kymberly Williams-Evans

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1

It’s A Dog’s Life, in a Dog Trailer, with a Dog Treat

Between the two of us, we have three dogs, two bikes, sixteen legs, and a common love of getting outside for walks. Of course, our poochies are massively intelligent (with the possible exception of one dog – no names mentioned), yet they still haven’t mastered the art of bike riding. This means that sometimes we drive them to the places where we walk them.

Just as we were either trying to A: train the dogs to run alongside us as we rode the bike paths (hahahahahahaha. Just kidding. They’d run off at the first hint of a squirrel, rabbit, lizard, piece of fuzz); B: convince them of the benefits of sitting around all day, looking at pictures of the outdoors (and kitties); or C: teach them to sit in our bicycle baskets, along came SolvIt Products with the offer of a few free bicycle trailers.

As we’d like to think we are smarter than our dogs (which may or may not be true, once you figure out who’s doing the work on the bike rides), we said yes to their offer and promptly ordered the aluminum medium size for Alexandra and the large size for Kymberly (okay, technically, for our dogs – not to imply that Kymberly is large), as Kymberly has two dogs.

As soon as mine arrived in the mail, I got so excited, I immediately… called my 22-year-old so he could come assemble it, Which he did. In about 20 minutes. Then he had to give me instructions on how to latch and unlatch it from my bike. So when you order your trailer, be sure to also order a smart young person (and a bike hitch).

Our beloved rescue dog Liberty came to us on July 4th a few years ago (hence her name). She loves to get outside. So do I. One of her all-time favorite spots is Hendry’s Beach in Santa Barbara. Normally I drive her there, then we walk. Seems counterintuitive, though, doesn’t it? Now I can just put her in the bike trailer, and we can ride together along the bike path over to the beach for our walks.

Liberty at the dog beach

Happy dog on a beach adventure

The one minor glitch? “Just put her in the bike trailer.” Turns out you can’t just show her the new toy and expect her to hop in. I used up a lot of her preferred Zuke’s treats enticing her into the trailer. She probably thought she was training ME to give her more treats. In any case, we both love exercise and our beach walks. And it’s the perfect time of year for bike rides. With a helmet, water for Liberty and a few treats. For her, not for me.

Solvit bike trailer for dogs

Say, what’s this new thing Mom just brought in?

medium Solvit dog trailer

I’ll just check it out if you give me a treat (or a dozen).

Liberty in the Solvit dog bike trailer

All tucked in and hitched up to the bike. Let’s go to the beach.

8

Top 10 Fitness Trends: Aging Actively is SOooo 2016

Top Ten Fitness Trends

And the Top 10 Fitness Trends are…

Who loves tracking fitness trends? (Besides my sis and me, though we’d love to think we start them). Are you a baby boomer fitness trendsetter or trendspotter? Perhaps you’re simply waiting to figure out what other women over 5o are doing that’s working so you know where to direct your exercise energy. Clever of you, for sure!

Time to Track Fitness Trends

It’s that time of year again when we track down workout, exercise, and fitness trends and fill you in. Why? So you can be your best, most actively aging, up-to-date you. Is that too much to ask?

Who loves spotting fitness trends? Especially for active women over 50 and baby boomers? Top 10… Click To Tweet
NACAD fitness trends talk at WAC

Thanks, I do feel welcomed. Now let’s trendset!

In prepping for a presentation on fitness trends for the North Atlantic Club Athletic Director Association’s conference held in Seattle at the Washington Athletic Club (WAC), I discovered a slew of predictions. The following promise to be of particular interest to actively aging midlife women:

Five that Jive and Keep us Alive

  1. Programs tailored to older adults.
  2. Functional fitness training — emphasis on moves and group classes that mimic or enhance activities of daily living, including balance, strength, and power.
  3. Wearable technology for many purposes — to measure physiological responses to training, track workouts, monitor caregiving of our aging parents, to name just a few examples.
  4. Experiences as a driving factor to exercise, not just working out to work out. Perhaps the biggest example is those of us who exercise in order to travel. Baby boomers are traveling like no generation before or currently. And we don’t want to sit on the bus, either! Midlife adventure travel is going up, up, up just like the airplanes carrying us to new destinations.
  5. Educational workshops for exercisers, who are looking for intellectual fulfillment as well as physical.  Have you attended a talk at your club, gym or spa? You’re a trendsetter!

Besides the fad that may become a trend of me trying to hold my abs engaged, you get five more fitness trends for 2016:

Five to Thrive

  1. Demand for educated, experienced, certified fitness professionals. (While I was surprised to see this as a trend, I suuuuuure do welcome it. Women over 50 are smart enough to demand qualified pros, not to be seduced by celebrities and social media darlings whose main qualifications are lots of followers on pinterest and revealing photos on instagram. No, I’m not covetous of those ripped abs. Well, not enough to actually do much about it. I’m busy. …….. Busy relaxing and researching trends).
  2. Healthy food choices as a renewed focus, especially looking at eating habits that enhance our brains, are more resource conscious, and serve social values. Contrast this to the past 50 years of making eating decisions based on convenience and/ or weight loss.
  3. kayaking on Whiskeytown LakeOutdoor activity. Do you see where this dovetails with the travel plans boomers have?
  4. Brain boosting movement. As we watch our parents suffer from memory loss, cognitive decline, and dementia, a whole heckuvalot of us baby boomers are saying “nuh uh” to that. Given the advances in medical technology (MRIs, brain scans) and neuroplasticity, we can now train the brain while bolstering the body. Who doesn’t love a twofer?
  5. Spa visits. This trend was another surprise for me given the recent recession. Apparently we are spending billions on destination resorts, day spas, walk in treatments, wellness retreats and the like. Much as personal training shifted from a luxury for the wealthy to a mainstream “need” for the middle class, spa treatments are undergoing a similar reappraisal. Again, baby boomers are leading the way as we redefine body work as a health and wellness enhancer, not just a pampered relaxation moment.
2 of these top 10 fitness trends surprised us. Click To Tweet
Fitness trends presentation for WAC

What my talk for WAC covers: Yak, yak, yak, hope they ask me back!

If you did your brain boosting exercises, which you monitored on your wearable technology outdoors at a resort after a healthy meal, then you’d see that the above 5 + 5 trends get us to the promised 10. Ta dum! Over and out — to move and look for more trends.

If you wonder which prior years’ trend predictions came true or fizzled, go here: Want to Know Top Insider Fitness Trends and Quotes?

and here: 5 Healthy Food Trends

and also here: Exercise Trends for the Over 50 Crowd

Heck, why not be the most informed trendtracker EVAH and also go here: I’m Spa-tacus and Other Spa Industry Trends

ACTION: Subscribe to get more, be more, live more. Need we say more? Enter your email and name in any of the boxes.

Kymberly Williams-Evans, MA

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12

Walk to Lose Weight, Gain Fitness and Happiness

Kymberly at Lake Los Carneros walking Walk to lose weightFree and Easy (and I’m not Describing My Sister)

Looking for an easy, no cost, comfortable way to add more activity into your day? Walk — outdoors, at a local mall, indoors on cardio equipment, down the hall from your office — anywhere you can get in some steps. Why? Many baby boomers walk to lose weight. Yet other compelling reasons beckon us to a walking workout. In fact, walking is the number one preferred form of physical activity among adults of all ages.

Why Walk?

It’s easy to get started. No special skills or equipment are required, though we do suggest good walking shoes, especially for women over 50. Anyone else notice more feet issues with each passing mile? Also, walking can stave off many diseases, especially depression just by strolling or striding out.  You can be social (walking with friends or family) or contemplative (when walking alone). The risk of injury is low low low so go go go. We also mentioned “FREE,” right?

What is the #1 preferred physical activity of US adults? Click To Tweet

Benefits of Walking

Walking as exercise, power walking, dog walking, even moseying can all help you to:

  • live longer
  • have a healthier heart
  • lose weight
  • uplift your mood
  • enhance your mental acuity
  • enjoy more time with friends, pets, family (not necessarily in that order. But could be….)
Can you name at least 4 benefits of walking? Take 10k steps and get back to us! Click To Tweet

Walking for Weight Loss

The rumors are true that you can lose weight with a consistent, well planned walking program. Take a look at our post “Can Walking Really Get You Fit?” which answers the question “how can you lose weight by walking?” You’ll get super clear specifics that will help you determine your pace and duration depending on your goals.

Can Walking Really Get You to Your (Fit) Destination?

Also watch our short video on ways to amp up your walking. You’ll get some surprising tips, progression methods, and pretty scenery (plus a peek at the world’s cutest dog EVER in the universe for all entirety. Feel free to totally agree or leave a comment below).

Become an even MORE proficient walker when you consider these 7 Steps to Walk Better. Read this companion piece if you want to discover more about yourself.

Great Gait! Seven Steps to Walk Better

What if  you don’t walk to lose weight? What if you simply want to age actively, move comfortably, travel and explore the world by improving your walking abilities? Perfect!

Age Actively via Walking

Did you know that people who enjoy life have faster walking speeds than their more pessimistic counterparts? Or that walking can be as effective as running? Good thing, as my knees put a moratorium on me running, but I walk every day. (Thanks to my motivators, Kila and Sydney. Barkalicious).

A Walk is as Good as a Run

 

 

For a few motivating Fun Fit Facts about walking, take a look at our post Sneak in Stats When Walking Briskly for Calorie Burn.

If all this walking for exercise gets you sore, find out how to minimize muscle aches in our post on preventing calf soreness after walking, especially uphill.

How Do I Prevent Calf Soreness After Walking Hills?

walk for weight loss Alexandra PrecorIf you are wondering about the best and most effective technique for getting started on cardio equipment, take a look at our post and video on the Right and Wrong Ways to Work Out on Treadmills and Stairclimbers.

Kymberly walks tall at Rancho la Puerta

Can you spot my pedometer? Closer, closer.

Lastly, are you among the many who consider strapping on light wrist or ankle weights when you head out for a power walk? Then FOR SURE find out about the pros and cons here: Use Weights While Walking: Yes or No?

Small steps lead to big changes! Even a 5 minute walk triggers a bunch of benefits. That’s partly why we’ve written so many posts on this subject. So open up your front door and get your groove on as you move on!

Kymberly Williams-Evans, MA and Alexandra Williams, MA

ACTION: Walk the Talk by subscribing to our blog and accessing your bonus “5 Fitness Myths that Weaken Your Abs.” Click this link to see what’s on the other side that will help you be more confident, capable, and comfortable in your midlife body.

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3

3 Exercises to Strengthen & Support the Knee

If you need to strengthen the muscles that support the knee, you’ll want to try these three knee exercises. No equipment is needed except your own determination. And possibly a mat or bed.

seated knee extensionI had a knee replaced a month ago, so need to retrain my muscles and knee to work together. Our mom is wary of falling, so she needs to keep her legs strong in order to get up and down safely. And some of our students are new to exercise and need some basic exercises that don’t require weights or a machine. Voila! These will help.


Straight Leg Raise
Tighten muscles on front of thigh, then lift leg 8-10 inches from the bed or mat, keeping knee locked. Note: For most exercises that we teach, we encourage our students to have a “soft,” slightly bent knee. This particular exercise does require the locked knee.

Terminal Knee Extension
In the video I am lying supine (on my back), but you can also prop yourself up on your elbows, as long as you lift the chest and lengthen the neck.
With the knee bent over a bolster (or pillows), straighten the knee by tightening the muscles on top of the thigh. Move only from the knee down, keeping the hips on the bed or mat, and the back of the knee on the bolster. Hold for 3 seconds if possible before lowering.

Seated Knee Extension
Sit with legs hanging off the side of a bed or chair, preferably without feet touching the floor. Tighten the muscles of the thigh, then bend at the knee to lift the lower leg up to a straight leg position. Keep the hips down.

Try to do 10 repetitions of each exercise. Once you’ve gotten that, add a second set of ten, with a short break in between sets.

3 Exercises to help strengthen & support the knee. #Exercise #FitFluential Click To Tweet

If you are recovering from knee replacement surgery as I am, you will promptly ice your knee and take a nap after these exercises. Oh, yes indeed.

Alexandra Williams, MA

7

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

Sign up to start "youthifying" today.

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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10

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 Looks into the Abyss and Likes What She Sees

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. Click this link to see what awaits you on the other side. Hint: It’s a bonus that will help you be more capable, confident, and comfortable in your own body. 

Kymberly Williams-Evans, MA and Alexandra Williams, 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