Yet that is what we see from treadmillers and stairsteppers of all ages – not just baby boomers. Ouch and WTH?! (“What the Heck” – we don’t cuss ‘round these parts much).
At any given moment we can go into the cardio equipment area of a gym and see people working super hard. Yet their form denies them cardio benefits while stressing joints. Don’t let this be you! (If you do want a good workout on a treadmill, read our post “Treadmill Walking Workout.”)What are the 3 biggest mistakes exercisers make on the treadmill & stairclimber? Don't let… Click To Tweet
Three major treadmill and stairclimber no-nos we see involve:
Take a look at our priceless video demo.
Then check your form next time you hit the climber, treadmill, and even the elliptical machine. Go for natural arm swing, not death grip on the machine. If you can let go of the side or front bars and stay vertical you are probably doing it right! If your hair looks good when you are done, you are probably doing it light! Ahh ahha.
Dear Climber-Stepper buddies: Are you a wrist leaner? Horse reins grabber? What’s your best piece of advice for cardio exercisers? Besides reading our posts, of course.
ACTION: Want to join our Beta test group for the soon-to-be-released “Ultimate Abs Workout Collection for Women Over 50” (23 videos, 15 modules, popular abs questions addressed). If interested to get program details complete the form below. No commitment, but Beta testers get a 50% discount so we’re taking only 50 people. As of today, 47 are signed up, leaving 3 spots, but we suspect some of the 47 will decide not to take part. That leaves room for YOU!
Kymberly Williams-Evans, MA and Alexandra Williams, MA
Your wishes are granted, as we pulled this video from our YouTube channel that shows the wrong and right way to do an oblique crunch.Do you perform oblique crunches the wrong or right way? Are you sure? Click To Tweet
Now you know the official terms for “I want my waist to be fit and trim, but don’t want to copy any of those lame exercises I see people do in the gym that are destined to hurt their back or neck.”
Did you do the oblique crunch along with us? Feel free to comment below between reps. 412, 413, 414, 415 ….
Access lots more abdominal exercises for older adults by joining our Beta test group for the soon-to-be-released “Ultimate Abs Workout Collection for Women Over 50” (over 25 videos, 15 modules, popular abs questions addressed). If interested to get program details complete the form below. No commitment, but Beta testers get a 50% discount so we’re taking only 50 people.
ACTION: Say, have you subscribed to our posts yet? Just put your email address in and Voila!!! Not only do we come to you twice a week with fitness solutions, but also you get our bonus booklet: “5 Fitness Myths that Weaken Your Abs.”
by Alexandra Williams, MA and Kymberly Williams-Evans, MA
Look at Her Butt!
Who likes having people stare at your bottom? After years of teaching fitness on stage, under lights, with mirrors surrounding me, I am used to it. Stare away people. Not bad for a baby boomer butt, eh? Just agree please. It’s been an intense week.
What I am not used to is having people stare at me when in my exercise gear if it’s not my hiney that’s looking wet and shiny! Nothing like peeing my workout capris when hopping, skipping, or jumping. Well, actually I am more at risk when I laugh hard at my own jokes, especially since I have the mic! (For my sister’s funny take on all this, read either of her two related posts: Cross Your Legs, but Don’t Sneeze and Group Exercise and Big Headed Babies.)
Challenge On, but Pants Off?
Anyway, when I was asked to be part of the yoga pant challenge with Depend Active Fit, I agreed. I figured the biggest dilemma would be finding yoga pants, since I have a closet full of fitness tights, capris, pants, shorts, leggings, but yoga? Don’t teach that. Voila! Found my one, official pair. Challenge on!Enter the #yogapantchallenge with Depend Active Fit Here. Now @Walmart Click To Tweet
Then I came to the REAL challenge of this assignment. I’ll get to that in a minute. But first, let’s get through the nitty gritty benefits of the new incontinence undies designed specifically NOT to show or look like sumpin’ your granny had frumpin’ in her drawer — or drawers. (I did mention laughing at my own jokes, and this includes word plays). Gotta tell you people that the Active Fit briefs actually are smooth under clothes and comfortably thin. Just like we’re going to be after working out, right? I chose the beige product, but you can dress up and under in black.
[Disclosure: This post was sponsored by Acorn, an influence company, though the opinions are all mine. So are the yoga pants. I sponsor the dogs in these photos. They sponsor the dog walks.]
So there I am wanting to take part in the challenge (which you can too, by the way. Get free product, win a prize, stay dry). This means I need to get photos of my backside in workout gear where I am wearing the product in one shot and regular undies in another, similar shot. Then you are to guess which is with and which without. Of course I like to add a Boom Chicka Baby Boomer, woman-over-50 twist or what’s the fun?
I know. I’ll get photos outside. As in “public places where people might walk by. It’ll be fun, creative, unique.” “What’s the challenge” you wonder? It’s logistical. How do I go back and forth putting Depend underwear on, then off, then on, then off for each with/without pose? I am not exactly shy, but dropping my yoga drawers outdoors on the meadows and cliffs of Santa Barbara is actually beyond my comfort zone.
Allow me to share one more, little known secret about this product. When you want to remove the active fit briefs, you don’t have to strip down or do the Zoolander vs Hansel walk off (who knows what I’m referring to here?). Turns out the cotton-like material is so soft, you can tear the briefs along the seam and slide them out. Problem solved — sort of.No Yoga Pants Were Harmed in the Making of this Post Click To Tweet
Sure, I can simply reach in and discreetly tear them, pull them off with my pants intact, and have just regular undies for the next photo. Uh, and the last, as that still leaves the question of getting another pair of Depend back on. Or not….
Solution to this Ultra Challenge? I wore the briefs in all the poses except one – the last picture taken. And which one was that? Not obvious is it? And that’s the point.
Readers: What’s your guess? In which one am I sans Depend active fit briefs?
ACTION: Enter the giveaway. Subscribe to our site. Easy Peeeee-sy. Kymberly Williams-Evans
We’re sure these all made sense at the time, you know, before anatomy & physiology were invented. Possibly a few laws of physics too. Definitely before we baby boomers became the over 50 midlife crowd who needed to make the best workout choices possible.
1. Arm circles – jog in place and circle your arms around until your shoulders fall off. You’ll still need shoulder pads from the 80s if your goal is to develop your deltoids, and not just fatigue the shoulder joint.
2. Side-lying leg lifts – Think “feel the burn.” Why would you want to feel burned? Not even calories feel that way in this useless exercise.Ever suspect that exercises *your friends* were doing were ineffective? What about these 4 moves? Click To Tweet
3. Windmill toe-touches – Way to go with the unsupported forward flexion and repeated, quick spinal rotation. This move can actually hurt your spine.
4. Frantic “bicycle” crunches – elbows forward and to knees, with wild spinal twists. By the way, if you slow down and do this one with good form, it goes from the “lame” to “great exercise” category. In the spirit of sharing, here is the correct way to do this one (note armpits, not elbows, to knees slowly).
PS Yes, we did survive all of the above. Somehow…..
Exercisers: What are some of the most useless moves or exercises you have done?
Photo credits: Creative Commons – loufi, Alexandra Williams and Kymberly Williams-Evans
ACTION: If you want to access abs moves that are effective AND targeted to women over 50, enter your name and email below. No obligation. No time wasting. Maybe some waist whittling though.
Kymberly Williams-Evans, MA and Alexandra Williams, MA
1. People your age are starting to have health issues and you don’t want to join your peer group in this particular activity. You want to stay vibrant and energetic and independent and active and you know that it takes just a few new habits or changes to get where you want to be. You also want to stick around long enough to add commas and remove a few “ands” from the previous sentence.
2. Your high school reunion is coming up. Time to impress that person you always had a crush on. Time to make all the mean girls super envious of your vivacity. Have you noticed that fit people are attractive? It’s actually true. Exercise and healthy living give you confidence and energy. Confident, energetic people appear more attractive. Some weird evolutionary thing that makes sense. Notice we didn’t say “skinny” or “thin.” We said “fit” and “healthy.” Define your goal, baby.If you view yourself as an exerciser your habits will change to meet that self-image. Click To Tweet
3. Your stress levels will go down. Yup, exercise reduces stress. In fact, it’s the number two motivator for working out (We know you’re wondering, so click this link to read our post that gives the number one motivator). Making snow angels decreases stress too, FYI.
4. You will avoid the somewhat unrealistic expectation that you can get fit in time for a trip that starts on a Saturday if you start working out on the previous Wednesday. Much more realistic is to start a wee bit sooner. If your goal is weight loss, you can safely sustain a weight loss of 1 ½ to 2 pounds per week, so if you start today you will lose about 6 or 7 pounds in less than a month. If you’re thinking, “Hey, my goal is 35 pounds. What good is 6 or 7,” my answer is this – you’ll be 1/5th of the way there, if “there” is your weight loss goal. But your outlook and how you feel will be 75% of the way there, because research says that you will start to view yourself as an exerciser, which means your habits will change to meet that self-image. In straight-talk, after a few weeks your self-perception will change. From there, your activities change to meet this new self-view. Four or 5 months may seem like a long time if you’re planning to lose 35 pounds, but how long did it take to put ON those 35 pounds? Give yourself a break, eh?!
5. Want to be smarter? Want to stave off memory loss, confusion, and dementia? Er, wait, I got distracted. More than anything else, exercise makes you smarter. Your brain gets bigger. It works faster and more efficiently. It gives better commands to your body. I always tell my university students that the best time for them to take a test is right after exercise class, NOT after staying up all night studying (while ingesting abnormal amounts of caffeine). We love the link between exercise and brainpower so much that we have written extensively on it. Exercise Can Train Your Brain, Spark Your Brain with Exercise, and Exercise Your Right to a Better Brain are three posts to get you started.
6. You will save money. You will have more energy. You will look better. You will feel better. You will meet a lot of cool people. Your math skills will improve. You’ll get an end of year tax deduction…One of these may be false. Hint: As you now know, exercise makes you smarter, so it’s actually quite possible your math skills will improve. For example, I was going to write 10 Reasons, but got bogged down when I carried the 1, multiplied the 0, subtracted the junk food, added the Lycra and Voila, ended up with 6 Reasons!The best time to take a test or give a presentation is right after you exercise. Click To Tweet
Text & photos by Alexandra Williams, MA
No surprise that one of the biggest habits we get asked about as group fitness instructors is how to make exercise a regular part of life. And of course, it’s not just about STARTING a fitness program (especially in the new year), but also STICKING with it.
One of the key ways to successfully put more movement into your life this month, next, and throughout the year is to resist temptation to get fit all at once. Overdoing it and trying to progress too quickly is a sure way to set your new or improved habit up for failure. No one wants to face next year and say “last year I wanted to lose 20 pounds. Only 25 to go.”
Ok, seriously, the trick is to progress at a pace that allows you to convert desire into habit. What often happens:
Every year eager baby boomers, active agers, mid lifers, and others take on too much, too fast, too intensely. They get hard hit, instead of a habit.
When you are looking to improve your movement habits, keep in mind the FIT principle:
Change only ONE of these elements at a time, about every two to three weeks. Going harder and longer and more often all at once is a statistical road to failure. Up the ante one letter at a time – more F or I or T. No ands.
Let me repeat this as it’s so critical and so overlooked: As you progress into your new life of improved movement habits, change only the Frequency, Intensity, or Time of your workouts when you uptick. Stick with the revised version another 2-3 weeks. Then consider whether you need to adjust upward again by going more often, harder, or longer. Pick one. Add. Keep. Adapt. Repeat. A little bit more than the week before.
Sustainable and better for you! Sounds like a new food or vitamin. The FIT principle will help get and KEEP you fit. Next thing you know, you’ll have created a new, healthy, successful exercise habit.
Kymberly Williams-Evans, MA
Kymberly: Time to stretch your mind and your workout, Ms Comfy. Ignoring your question for a moment (I am good at ignoring non-compliments too), let’s chit chat about an exercise routine that is, well, too routine and comfortable. Once your body has adapted to a certain level (let’s call it the “buff, babe-a-licious” level), it needs CHANGE to keep adapting upwards. No, not THE Change. We don’t require age checks here. While you really do need to get some stretching into your program, even more you need to vary your program. Take a look at our post, How Often Should I Vary My Workout? for more on this professional free nagging. Priorities, priorities.When Do I Stretch If Doing Cardio, Strength Training, and Abs All-in-One? Click To Tweet
Alexandra: You want to add stretching? Okay, cardio + weight training = need to stretch for range of motion (ROM!) To translate, if you do any cardio or weight training you should stretch (mostly at the end, but during is sometimes okay) in order to maintain or increase range of motion, also known as flexibility. In short, don’t do your stretching prior to your workout as your muscles are short then. That’s my short answer! I gave all the researchers permission to let you know that stretching prior to exercise does not prevent injury or muscle soreness.
Kymberly: The ideal time to stretch is when your muscles are their warmest and cuddliest. Hmmm, that sounds immediately post-cardio to me. But since Alexandra brings up the “short muscle” comment, let’s think about that for a sec. Time’s up. After strength training, your muscles are short again. That’s why it’s called “muscular contraction.” And you do want to re-extend whatever you just shortened, stretching either between your lunges and each upper body exercise or at the end of your session. In general, stretch when warm; not when cold. Oy vay, such good advice! Basically, you have choices — post-cardio, between strength exercises, post all resistance training, and before abs.
More good advice to make the most of your workout time and maintain as much flexibility as possible is to read our post Stretch Before or After Walking, Running, Hiking, Fighting?
Alexandra: It would seem you don’t need an excuse to lie down and not do your ab work, but I’ll give you one anyway. With all that time you’re saving avoiding the ab work, use it to hold your stretches for 15-30 seconds. You say “couch po-tay-toe,” I say “couch po-tah-toe.” You say “hold” or “contract-relax” stretching, I say “static” or “PNF.” Whatever! These two types are probably the best choices for you. You say “Or-i-guhn,” some other fools (not I) say “Or-i-gahn.” And let’s not even start on the pronunciation of “Willamette!” Even Martin Sheen got it wrong on “West Wing” (hint: Memorize this-“It’s Willamette, dammit”). And do your abs, Willamette!
Dear flexible readers: Do you take time to do your stretches? Have you done your ab exercises yet?
ACTION: Want to get excited about doing abdominal exercises for older adults? Join our Beta test group for the soon-to-be-released “Ultimate Abs Workout Collection for Women Over 50” (over 25 videos, 15 modules, popular abs questions addressed). If interested to get program details complete the form below. No commitment, but Beta testers get a 50% discount so we’re taking only 50 people.
Photo credits: Creative Commons: kevindooley, quinn.anya, Avoir Chaud
Kymberly Williams-Evans, MA and Alexandra Williams, MA
We’ve gone for the past two years as presenters, and know that this year’s event will be the best one yet.
Want a few teasers?
Oh, yeah, you’ll also have four chances to get your fit on with Kymberly and me. Sis is teaching Abs, Butt, Core, plus hosting a seminar, How Fit Are You, while I’m teaching Drums Alive and speaking about Diet Saboteurs.
Once you’re done looking at those, hop over to the Tenaya Lodge site and register.
It’s just a month away, and we are already doing anticipatory relaxing. Join us. You can even have our whiskey.
All photos courtesy of Tenaya Lodge. And this post is not sponsored. We just want you to join us.
We invite you to subscribe to all our posts, which come out twice a week. Sign up to the right ———->
Alexandra: Ladies, your questions are so similar that they are now joined together in cellulite love. Let’s first give some definitions, yes? Cellulite originates in the subcutaneous fat beneath the dermis and epidermis (a “dermi” way of saying “skin”). It’s caused by small protrusions of fat into the dermis. Quiz later, so stay with me. And cellulite can be found on slender women; it’s just that weight gain exacerbates the condition.
So…the answer about specific exercise is “No” and “Yes.” Any eating and exercise regimen that includes a healthy diet (with fewer calories going in than being put out, since cellulite indicates a need to reduce some fat), plus cardio (aerobic movement) and resistance training will help you lose weight, which will reduce the visible “dimpling.” But (I didn’t say “butt” or you’d be reminded of the cellulite) since the fat where cellulite comes from is sitting on top of muscle, you can do specific resistance training for the tush (see, I didn’t say “butt” again), hips and thighs. Why? ‘Cause whimpery, weak, mushy muscles show the cellulite a lot more, whereas tight and toned muscles help smooth out that uneven look! Hello squats, lunges, and lower body workouts! (Go to our post, Wrong and Right Way to Do a Squat to know how to execute squat excellence!)
Kymberly: Gaby and Cristina, if you tell me that you are “Smokin’ hot babes, but not smokers,” then good on ya’ because cigarette smoking will weaken the formation of collagen, which may allow for easier protrusion of fat into the dermis. Yup indeedy, smoking can worsen the appearance of cellulite. If you do smoke, then STOP IT!
Alexandra: In case you have a wistful little voice in your head that asks, “can’t I just apply a cream or something?” the answer is 99% “No.” Surgery, injections, massage, creams/ointments, suction, heat application and herbals have NOT been found to have an effect on your cellulite. Both “shock wave” and laser therapy have shown some results in the improvement of the appearance of cellulite, but the study samples were small and so recent that more research is needed. I just mention it here so that you can kind of keep an eye out for further research on these two possible therapies. While you’re waiting, exercise more, eat less. That’s the bottom line on your bottom line!
Kymberly: Before I pontificate, let me contradict my sis. You can and may simply apply cream if you want. It just won’t work. Save your money for workout clothes. We have some baddish, badass news (unless you’re a man): cellulite is offered exclusively to women. Darn it! Right in the subcutaneous fat, where the fat protrusions occur, men are structured differently than women. Not only that, but men’s skin is thicker, and we aren’t speaking metaphorically; we mean literally– their skin is thicker in the thighs and butt. Women carry five times more fat cells in the thighs, hips, buttocks than in other sites of the body. Physiological rip-off, we’d say!
So get busy racking up cardio time, do those lower body exercises (check out our post for 5 more reasons to join a Group Strength Class), and eat fuel, not chubby grub. Or wear long pants the rest of your life and curse your ancestors for the genes you inherited. We prefer Action Plan A. Action Plan B could cut into your other inheritance.
Readers: If you have cellulite, have you remembered to text your parents to thank them for the genetic predisposition? Start pressing those tiny buttons!
ACTION: Comment below if you have tried strength training and seen it make a difference — with your strength and fat stores. Please tweet or share if you know someone who could benefit from this info.
Photo credits: Creative Commons
Kymberly Williams-Evans, MA and Alexandra Williams, MA
As I write this, yet another mass shooting has occurred a few hours’ drive from here, this one at a center for those with developmental disabilities. That’s too close to home, as one of my sons has disabilities. And my heart is still with a friend who lost her child and is left to savor the experiences and memories she built with love.Find your personal motivating movement factor and focus on it for 2016. Click To Tweet
What do you love in your life? Traumatic events make you think of the things you love. I love my boys. It’s that simple and basic. So I am consciously choosing (did you think I’d say “uncoupling”?) events that can include them.
If you read my post about joining the Hollywood Hotel team as part of the Hollywood Christmas Parade you know I went with my younger son to celebrate his birthday.
If you read my post about visiting the Hyatt in Palm Springs, then you saw me with my older son.
Both events required me to walk a lot. Yeah, one of my knees is bone on bone and needs surgery (long story why that’s postponed till 2016), but I can still do MOST things, so I do. We have so many videos and posts about the ways and whys to exercise (and Kymberly has a downloadable Ultimate Abs series coming out soon), and as 2015 comes to a close, I beseech you to find your personal motivating movement factor and focus on it for 2016. Spend time with grandkids? Be the hottest hottie at your high school reunion? Prevent disease? Feel comfortable in your own body? Whatever is between you and the experiences you want (excluding those financially out of reach), is it within your power to close that gap?
And if you’re headed to Hollywood or Palm Springs, I really had great experiences at both the Hollywood Hotel and the Hyatt Palm Springs. If you’re in the Santa Barbara area, come watch the Downtown Holiday Parade this Friday, Dec. 04 at 6:30 pm. I’ll be dancing with the La Boheme Professional Dance Group (just before Santa’s float). No matter where you are, we invite you to subscribe to our blog using the handy box right over there ——>
Alexandra Williams, MA
Photo credits: All photos are mine, though I wasn’t able to have my external flash with me on the parade route