You might be level- headed, but are you level-hipped and level-shouldered? What do the right and left sides of your body tell about your stance if we take a sidewards glance? Are you a “posture cheater” who displays a sneaky telltale clue that gives you away when you fake standing tall?
Part 3 of our Posture series takes a look at posture from “both sides now” to figure out how you stand (Baby boomers – did you recognize that song title? Joni Mitchell was no slouch). We know where you stand–on top! Or lifted nicely once you add our tips on assessment!
For the record, that is not a peace sign K lays on A at the end of this short video, but bunny ears. Hop to it, sis!
Well, pretty much this:
And some of this:
Photo credit: Creative Commons, kittykaht
Kymberly Williams-Evans, MA and Alexandra Williams, MA
What percentage of women in the US are inactive? It’s not even Halloween, and the statistic should scare us all. 82% This high number of sedentary women is particularly worrisome when you consider that “active” is defined as engaging in a mere 2.5 hours of exercise per week. Whaaaaat??!! That’s an average of less than 22 minutes per day of movement. So 82% of our nation’s women are struggling to work in even 22 minutes a day of activity.
Let’s hope you are a stat buster making up for the rest of the nation! If not, you can be by sneaking in at least 150 minutes of exercise per week. Need ideas how to start, restart, or up the ante? Check out some of our posts that will help you activate to health and super stats status:
Have a good guess at the percentage of US women who are overweight? If you’ve ever been to a shopping mall in middle America, you may have a good idea. 67%. Was your guess close?
Take a gander at the Healthy Aging for Women infographic below from the University of Florida online, which offers some interesting and perhaps even motivating stats and scoop.
Call to Action: Once you’ve done that, take one more action to improve your health — subscribe to our site if you are not already part of our community. You can use either the pop-up box or the box in the sidebar.
by Kymberly Williams-Evans, MA
Our quick video tutorial gives you helpful specifics on how to perform oblique (side) abdominal crunches correctly. And as a bonus, we also show how NOT to do them.
Good news – you don’t have to learn technical terms. But just in case you’re wondering why we say “obliques” instead of “waist” or “that area that encircles your spine that used to be oh-so-tiny way back in high school,” we’ve got some quick Ed-U-Cay-Shun-al info about the technical terms.
Your external obliques run diagonally, forming a V in front. Imagine you’re putting your hands into a vest or front coat pocket. Feel those rock hard muscles? Yeah, me neither. But I do know that my obliques are there somewhere.
Your internal obliques run at right angles to your external obliques and form an inverted V. Put your hands on your hips with your thumbs in front and fingers behind, pointing down as if putting your hands into back pockets.
For those of you who like the nitty-gritty, oblique-y details, here’s an excellent definition by our colleague Dr. Len Kravitz, who teaches at the University of New Mexico and is way smart!
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.” More importantly, you can now confidently add oblique crunches to your exercise routine. Score!!
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Photo credits: CreativeCommons. org
by Alexandra Williams, MA and Kymberly Williams-Evans, MA
Kymberly: Dear Gina: As you are doin’ the Tighten Up in Texas, keep in mind this pithy and wise quote I made up myself: “Keep the mind clear and the body confused.” Always know what, why, and how you are performing your resistance exercises. That’s keeping the mind clear.
And change up those resistance training exercises every so often. That’s where the body confusion comes in. Be careful not to mix up the two and wonder what the heck you are doing and why, but gosh, you sure have done it for a long time. That’s akin to saying “gee the food was bad, but at least they had big portions!”
Anyway, we are really talking adaptation and progression here, not muscle memory. You want muscle memory, which allows you to achieve good form and coordination. And you want to constantly push yourself to progress. Once you adapt to a move, it’s time to vary the exercise in one of many ways.
Alexandra: I want some muscle memory. I want to remember what, why and where my muscles are! I had them just a minute ago. I think they got lost behind my Buns of Cinna! Geez, at this point I have a Samwise and pithy quote that I made up, and it’s better than Kymberly’s. It is this “Frodo, Frodo, it’s me – Sam. You have Muscle Alzheimer’s.” I too want to adapt and progress, but I call it something different. I call it “I let my boys make it through their teen years by reminding myself it would soon be over, and I would again find harmony and joy in their company.” Adapt? Yup. Progress? They’re alive aren’t they? So some days I lift my car keys and purse 15 times as I contemplate running away for 3 years. Other days I lift my car just once, and contemplate hurling it, and myself, over a cliff. Light weights one day, heavy the next.
K: Ummm, so where were we? Basically, adaptation can occur anytime between 1 and 12 weeks– for each new move. Unless you are Alexandra, then it’s a lifelong process. For you, Ginaroo, I would change up about 20-30 percent of my workout every few weeks. Don’t completely throw out one routine for another all at once. Morph your routine with one, two, or three new approaches each week without getting caught up in exact formulas. If you no longer see or feel progress with a given exercise, change something about it. If you feel stale with a move, throw out the old Cinnabuns. Couldn’t resist.
As for what element to change, that is the fabulosity (made up that word too and proud of it!) of resistance training. You can select to change any number of elements to keep your body adapting upwards and program fresh:
So many ways to vary: the exercise itself, the equipment, the speed, the balance factor, the resistance factor, the range of motion, the order of your routine. Get happy and choose what appeals to you.
A: Forget your troubles, come on get happy, gonna chase all your weight away. Said Hallelujah, come on get happy, get ready for the push-ups day! What appeals to me has nothing to do with working out. It involves curly dark hair and manly t-shirt smell. Really, I just go to the gym and work out so I can sniff the hotties. Oh, and I’m paid.
K: And whoever said to change your routine to avoid muscle memory, needs to read our blog in a big way. You change your routine to avoid lack of progress from overadaptation. Force the body to adapt upwards. Just as I have had to adapt to having a twin who lifts car keys for a workout. As you can tell by the fine quality of my advice, I do all the heavy lifting for her.
You will then be so strong you will want to subscribe to our blog to get active aging answers twice a week. Subscribe now in the box above or to the right.
What do I mean by that? In truth, the question isn’t necessarily a plea for solutions (though we have many solutions; some are listed below and some are linked to in this post and through the pictures). Before giving some answers about substituting A (Inactivity) for B (Activity) in ways that don’t add time demands to your day, let’s take a look at some of the actual meanings behind the question:
I’m hoping you’ll tell me I’m okay, and that I don’t need to exercise.
Other people think I should exercise, but I don’t really agree, so I’m kicking this can down the road.
I actually hate to exercise, so please say you have an easy, “magic pill” solution that doesn’t involve sweating, exertion or a change of clothes.
And certainly, some want our expert input so they can make healthy changes to their routine.
Here’s how you can discern whether you’re truly invested in finding a solution – after reading our suggestions, see if you’ve implemented any of them over the next two weeks. If so, you truly wish to make some changes. If not, you may be more comfortable choosing guilt, procrastination or plain old avoidance. As a person who is the full-time caretaker for two people, I can definitely say that there are times when it’s truly impossible to get in some “me” exercise time. And… as a person who’s a full-time caretaker for two people, I can also say that being too busy for exercise every single day for weeks, months or years is a choice.
Recently I’ve posted quite a few pictures and scopes (videos on an app called Periscope – please follow me at @AlexandraFunFit), and gotten lots of comments about how I must be on a permanent vacation because I’m always out and about, walking around. No. I’m just finding a solution that works for me while I wait around for the people I drive. Walking and taking pictures and doing my scopes keeps me fit, not just physically, but also mentally. My stress level is under control for two reasons: 1 – I am outdoors walking, which means I am exercising AND getting the benefits of nature; and 2 – I made a conscious choice to do something that takes my mind off the many hours I am required to drive and wait and drive and wait and drive and wait. That choice gives me a feeling of control.
What tips would you add to the short list above?
P.S. Do you see the Ent holding up the tree and raising his arms and face to the sky in this picture? Look again.
by Alexandra Williams, MA (don’t forget to follow me on Periscope for my travel and fitness videos)
Kymberly: Dana, I’ll meet your question and raise you one. What do you want to do with the information you get from a fitness test? For instance, you could ask “how do I know if I am fit enough to keep these hossies of mine in good condition and still have energy to plow the fields, till the land, and ride off into the sunset?” Then your fitness level is defined by your ability to function and continue doing the activities you love. This kind of fitness is called “functional” or “real life fitness.” Well, I call it “real life fitness” anyway and I think my sis will back me up on any terms I make up.
For determining your functional fitness level, you have an easy job. Can you perform your ranch work and other daily activities with relative ease, comfort and range of motion without getting exhausted or injured at the end of the day? And can you keep doing that until you or your horses head out to pasture? Easy, shmeasy to measure, so I hope you go for that definition of fitness.
Your question might also be coming from the perspective of “how do I measure percent of body fat, lean muscle mass, flexibility, and endurance without actually taking those tests, which are the standards for defining and measuring fitness?” That question is a horse of a different color entirely. Oh, two points to me for getting that in! I have to cut to Alexandra for a moment while I contain (or applaud) myself.
Alexandra: I have to say that Kymberly is not containing herself at all; she is just horsing around! Oh, neigh it ain’t so! For all those measurement tests Kymberly mentions, one option is to hire a qualified personal trainer. Since you are a horse rancher, not a gym rat, get the trainer to come to you. You can find one in your area at ACE Fitness: Find a Trainer. But…since you say you want to test yourself, go in your closet and try on all the stuff you haven’t worn in a year. If it fits, you know you are the same size. Granted, this does not directly say you are fit; just that you are not gaining weight. However, midlife weight gain can lead to lowered fitness levels, so there is some correlation.
To get a better sense of whether you are retaining your strength as you actively age, count how many push-ups you can do with good form. Make a record. Count your push-ups again in 3 months. Compare the numbers. Burst out in tears of joy. Same with lunges or squats. Gotta say, in all my years, it’s rare to see someone perform a lunge, squat or push-up with good form right out the gate (oooh, another horse reference). So we are back to that personal trainer idea.
Kymberly: Also perform these three tests, which are quick, easy, and doable at home. You will then have a good sense of your balance, flexibility, and lower body strength.
Also consider tacking on some wearable technology that tracks your heart rate, pulse, activity levels, and more. For an idea of the range of possibilities, read our post, Can Your WearableTech Do All This? You can find fitness tracking devices that range from $12 (Check out the Pivotal Living band, which also tracks your hydration levels) to a hundred dollars and more. (Take a peek at the Peak from Basis). Do you want to know your sleep habits? Number of calories burned? Steps per day? Whether your right and left muscles are balanced? What your resting heart rate is? You have so many options these days for assessing your fitness level, that others will marvel at your horse sense.
Alexandra: Since you need at least one good chuckle from this blog, I’d say ask your husband to check you out first thing in the morning before you get dressed. If he says you look hot and exactly like you did at 30, you might be fit. And he gets points for dodging that set-up. If he says you don’t look quite the same, throw a horse at him. If you can do this, you are fit enough!
Readers: Who else wonders whether you are “fit enough?” Fit for what? Do tell. We wonder if you are fit enough to subscribe to our blog in under 10 seconds. Ready? Subscribe. Go!
Kymberly Williams-Evans, MA and Alexandra Williams, MA
Can the subject of walking with hand or ankle weights be humorous and informative? In looking back at old posts, we discovered some gems that are begging to see the light of day again and still au courant (since this French term is derived from the word for “running” we thought it word geek appropriate). Below is a frequent question we get asked. Yes or no, were we right to repost for your edu-tainment?
Kymberly: “They” who? Is someone following us? I am not paranoid, but why do “they” keep showing up and talking to me? “They” told me to tell you that adding weights at the end of a lever (hand or ankle, for example) that is moving rapidly is a good way to stress joints, tendons, and ligaments. Carrying hand weights risks raising your blood pressure, when it’s really your heart rate you want to elevate. If your goal is to get a good cardio workout (I think this is a safe assumption that will not make an ASS out of U and ME), then ditching the weights will allow you to walk faster and thereby ditch the body weight…… in a roadside ditch that you pass while out power walking!
Alexandra: Let me walk back through your question. Why do you want to use hand weights while walking? Are you trying to save time by doing your strength training while on the walk? Knock that off. Stand still – pick up biggish weights – be a better person. Unless, of course, your hand weight is a sword, umbrella or small dog:
In that case, go for it! Also, refer to some of our other posts on walking that will help you get more fit, less sore, and generally more awesome in every way.
Kymberly: In brief — Not inserting a picture of husband in briefs here — use weights for your weight training; use your walk time to get your unhampered groove on! You will probably walk faster, at a higher intensity, with reduced injury risk, and higher caloric burn if you do NOT add ankle, hand, or wrist weights. If you really feel the need to add resistance or weight to your load, then wear a backpack that fits snugly against your back. (Um, not like what I’m doing in the photo). Then the added weight is centered on your body and close to your spine, rather than loaded at the end of a limb. There. We said it!
Kymberly: Say, I couldn’t help but notice that there are 7 walking men in the image my sister found. Makes me think of another post you neeeeeed to click to read if you want to get the most out of your walk. 7 Steps to Better Walking
Alexandra: A question for you, that we answer: Can Walking Get You Fit? Click to read and find out.
Dear Walkers: What do you hold while walking? And do NOT say “my breath.”
Photo credits: Creative Commons
Kymberly Williams-Evans, MA and Alexandra Williams, MA
Hey, it’s our lucky day if you subscribe to our blog. We come to you but you get to count the calories burned and fitness info learned. Subscribe now and age more actively and attractively!
Three decades and thirty “added bonus” pounds ago, I had good knees. And a waistline. (But no adorable hubster or beloved daughter, so age and time have their benefits!) Then came a soccer mishap, two knee surgeries, extreme knee osteoarthritis, and a mid-workout, in class torn menisci injury – my first slap me down, make me hollah, painful accident after 35 years’ of teaching group fitness.
What midlife lady twin personage of non-royal lineage wants painful joints and limited activity, I ask you? Not I! But having to accept and deal with physical changes is part of aging actively. Well, of aging in any way. Grrrrrr to that but better than the alternative.
Have you also found yourself dropping or reducing exercises or movements you once loved because your joints are on a different program? One that kinda hurts and limits you? Me too. In fact, you can read about my famous, unruly knees by reading this personal knee post and this one on what I tried before surgery. You may see some solutions if your joints are anything like mine. Just come back here to find out my GOOD news!
Anyway, the torn menisci adventure and inevitable surgery was six months ago. (Cute doctor, by the way and also a baby boomer.) After teaching step classes since hair was big and Prince’s song “1999” was sooo futuristic, I was put on the layaway plan. Stop for now or pay later. Half a year of no beloved step workouts. Yes, I would miss the exercise; yes, I would miss my step class participants; yes, I would feel discouraged and “olderish” as the weeks then months went by with no miraculous knee recovery. You know what I mean? — the whole identity questioning thing: “But I’ve always been a group fitness leader and go-getter, not a recovering injured person. Whine whine rail and moan!”
Fortunately two months post surgery I was cleared to teach my other classes that did not involve level changes and repeated ups and downs. Yay to teaching “Forever Fit” workouts and to walking daily and taking up outrigger paddling (Extra Extra Read all about it here) . Still no step. Sad and worried face.
But guess what??!! As of this week, I am officially cleared to get back on that step and rock the cues and cardio choreography!! Not that I plan to be stoopid or anything. Both the arthritis/soccer knee and the torn menisci knee still talk to me. With an accent that sounds like it’s from the isle of Crete in Greece. You know, the Creak accent. My knees no longer speak Rushin’ which is too bad, though happily they don’t speak Finnish. Ahha I did not say my jokes underwent rehab.
Speaking of rehab, I totally believe in it, did it, advocate it. If you have knee issues that are causing you pain or limiting your life consider one of the programs I followed in conjunction with rehab: Fix My Knee Pain. Cut to the commercial. You’ll want to check this program out if you desire more cooperative joints. The expert, Rick Kaselj is a colleague, whose presentations my sister and I have personally attended. Would you rather spend a fortune and waste painful years trying to ignore your knee pain? Um, that was my approach, by the way. It didn’t really work. Read about that misadventure here: Just Say No … Didn’t Work. Or are you going to use some of your hard earned wisdom and invest in yourself and joint comfort? Do yourself a favor and at least click the link to find out what the Fix My Knee Pain videos and exercises can do for you.
Back to our regularly scheduled program — soooo, after weeks of easing my way into half classes, slower paced, platform only, no risers, not on the stage myself, step-a-licious workouts, I will officially be teaching again, on schedule, with my name listed, and the mic at my lips, calling the step cues. With no plyo moves or heavy twists or turns. I did mention “hard earned wisdom” and “not being stoopid.” Time to rock the step with confidence and hope that my knees will at least not get worse. Hold the line, as Toto tells us. Cue fun music. I am going with the DreamGirls song “Step On Over,” NOT the other one in that musical “Steppin’ to the Bad Side.”
Time to find out whether the surgery, months off, Fix MyKnee program, rehab, deep tissue massage, various supplements, ice, and reworking of my gait patterns will be enough. Stay tuned. (I was talking to my knees just then. While patting them nicely).
Step, step, step to my Lou. You too! See you there, pain free!
By Kymberly Williams-Evans, MA
Readers: Can you name the songs I am spoofing in two of the above subtitles? Do tell! Or if you prefer to do something else, then check out the Fix My Knee program. Sure, my sis and I are affiliates for it, but that’s because we know it can help.
While teaching for a week at Rancho la Puerta Spa in Tecate, Mexico I managed to find a few spots that had wifi so I could share some abdominal moves on video.
The three videos were done in real time via my Periscope account (if you have a Twitter account, you can get a Periscope account), but I saved them so that I could share them now with all of you. They are in portrait mode because Periscope isn’t yet set up for landscape mode, but the info is still 100% legit at any angle!
This video is the perfect place to start if you’re new to a stability ball or just want to ease into ab work:
This video adds an extra element to the video above:
This one adds the challenge of lifting your feet and moving your arms:
As it’s about a kabillion degrees IN THE SHADE here in Santa Barbara, my brain is melted, so I have no clever words. Instead, you get lovely photos from my trip to Tecate, including a BONUS photo of the beach where I grew up – Hermosa Beach. That makes this entire post worth its price – which is zero, of course, but still….
As I’m trying to finance our medical coverage (we are no longer covered by work), I’d appreciate your input. I’m thinking of making note cards from some of my photos and selling them. Do you recommend this? If so, any suggestions where to sell them (besides Etsy)? Thanks.
by Alexandra Williams, MA
Our friend and colleague, Debbie is a personal trainer, group exercise instructor, fitness club director, running coach, and repeat dog rescuer, who blogs over at Coach Debbie Runs. She isn’t quite as tough as this post makes her sound. She has been working with a mature population for many years and understands how to lure exercise haters into a healthier lifestyle. She hopes you will check out her blog for inspiration, training programs, and tips on living a plant based, active lifestyle.
By Debbie Woodruff
I didn’t become a personal trainer for the huge amount of money I could make. Nor for the glory and fame that I could achieve. Nope, I became a personal trainer because I believe in health and fitness. Our lives are much better when we exercise.
Which is good because there hasn’t been a much fame, glory, or money involved. But I do know I’ve made a difference in a few lives, so that’s a pretty good trade-off.
However, I have grown pretty tired of hearing one comment, not just from clients, but from non-exercisers in general. Various people who come to the gym, friends of clients, even other bloggers will walk in, look disdainfully around at the equipment, the members sweating, the trainers training, and say, “I hate to exercise.”
As a trainer, I used to consider this a challenge. I envisioned working with these people, creating a program for them, finding something that they do enjoy, and they would become lifelong exercisers. Happy ending! Barring that, I could at least make them like me enough to enjoy the time we spent together training.
The problem with the former plan is that it rarely happens. Exercise haters stick to a program for a while, whine and complain a lot, begin to find excuses, then disappear from the face of the gym forever. Or at least until it is time for next year’s new year’s resolutions.
The latter solution isn’t perfect either. A large segment of the population can’t or won’t hire a personal trainer, so I’m missing a large part of the target audience. While I do have a few clients who train with me because they enjoy my company, they would rather chat than work out. And they are terrible at adhering to the other parts of an exercise program normally done on one’s own, like cardio, proper nutrition, and lifestyle changes.
I’m tired of sugarcoating exercise, of trying to make everyone happy, of spending my valuable time convincing exercise haters to enjoy doing something that will make them live longer, feel better, play stronger, and generally have a better life. So, to that end my new mantra is…
Whoever said that everything that you do in life had to be fun? We, all of us, do many things daily that we don’t really enjoy. Do you like brushing your teeth? Cleaning the litter box? Washing the dishes? Vacuuming? Do you do it? Yes, because not to do it would leave you in a very dirty place.
Even if you enjoy your job, you don’t always like it. But you do it because, you know, you need to eat. You clean your house, mow your lawn, help your kid with homework you may not understand yourself. Fun? Not really.
You do all of these things because you have to, need to, are compelled to, whatever. For the most part, you don’t do them because you like them. You may even hate them.
If you spend a half hour three days a week weight training, or some other form of strength building exercise, and take a little time for a walk most days of the week, you can receive benefits way beyond having a clean litter box. You can lower your cholesterol and blood pressure. You can reduce your risk of heart disease, osteoporosis, obesity, diabetes, and cancer. You can reduce the pain of many joint diseases, improve your posture and balance, and general overall health. You will feel better. You will look better.
All of this for only two or three hours a week. Many people spend that much time a night watching television.
So suck it up, buttercup. Just get out there and exercise. It doesn’t matter if you don’t like it. You need it. It’s important. There are many resources available if you are new to exercise and need a little help getting started. You can contact me if you have question, either in the comments below, here on Kymberly and Alexandra’s Fun and Fit blog. Or run over to my contact page.
Who knows. You might even begin to like working out. A little.
Readers: Is there an exercise mode you HATE? Which do you love (or at least tolerate?) We hope Debbie’s post has inspired you to get moving. You can start by subscribing to our site or by checking out Debbie’s. Toodle oo for now!