Category Archives for "Exercise"

The Perfect Getaway: The Oaks Spa in Ojai

Do you ever have the desire to go to a place where you can do nothing at all except relax, or perhaps do something active and enjoyable all day long? If you’re in California (or headed there), you may want to add The Oaks at Ojai to your plans.

Oaks at Ojai pool at sunset

We just spent a few nights there, and managed to relax and be active simultaneously. The Oaks at Ojai is a small, family-owned spa right in the middle of downtown Ojai. Does that mean it’s busy or noisy? Just the opposite, as Ojai is a mellow town of only 8,000 people. Our totally unscientific guess is that 5,000 of them are artists, and the other 3,000 are hikers and bicyclists.

In just two days, we did the following:

Skin Authority Fit & Firm Treatments (Fit & Firm for Fun & Fit – perfect)
Bike Riding on a path that leads all the way to the ocean at Ventura

A sunset meditation on Mount MeditationMount Meditation, Ojai
Fitness classes (ever tried Glow in the Dark Qi Gong?)
Had 3 meals a day prepared to our specific diet
Walked downtown
Played Bingo (though we didn’t win the muffins, dang it)
Made new friends
Visited Bart’s Bookstore (which leaves books outdoors at night – you pay on the honor system)
Bart's Books in Ojai
Lost a little weight
Hiked the Valley View Preserve (with absolutely stunning panoramic views)Ojai Valley midday

We even met a woman who was leaving after a 3-week stay. She said she wanted a place to recuperate and make new friends after going through knee surgery and rehab. Once she got there, she didn’t want to leave. So she didn’t.

We didn’t want to leave either, but it was time to go to L.A. to celebrate our mom’s 86th birthday. The drive to L.A. is just over an hour. From where we live in Santa Barbara it’s only a 45 minute drive, so we’ll be back. Heck, I need to put my brand new bike lock to use, though I never actually locked my bike while we were there. I just parked it in the private patio garden at our bungalow.Oaks at Ojai bedroom in bungalow

Let us know when you’re headed to The Oaks at Ojai. We’ll try to come down and join you for a walk or swim or bike ride or massage or meal or retail therapy. Bike riding at Oaks at Ojai

Alexandra Williams, MA

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We were not paid to write this post. We were invited guests of the Oaks at Ojai for 2 nights, and boy did we appreciate their hospitality. So much so that I even taught the guests the “Thriller” dance (insert wolf howl right here).


A 10K Walk is as Far as a 10K Run

What if you could participate in a running race by not running and not racing? Could such a thing be possible?

badge for Lexus LaceUp 10KWhen you hear about 5K, 10K and marathon races, you immediately think it’s a running race, right (especially as the words “running” and “race” are in the title)? And if you’re a Boomer woman who doesn’t actually enjoy running, you would probably then classify that race as “for someone else,” and move on to other things. But as I discovered a few years ago when I was invited to participate in a half marathon in San Francisco a few months after I’d had knee surgery, it IS possible to walk. As a matter of fact, lots of other participants will be walking too.

Lexus LaceUp Running Series Presented by Saucony

That half marathon was four years ago, and I still love walking, especially in scenic places. So when I was offered the chance to join the Lexus LaceUp Running Series in Palos Verdes, guess what I did? I ignored the “running” part of the title and signed up to walk the 10K. They have a 5K and half marathon too, but this time the 10K feels right for me.

the 10K course for Lexus LaceUp RaceIt’s good to get out of your comfort zone once in awhile and try something that’s challenging, yet achievable. The distance isn’t challenging, but I have to stay under a 16 minute per mile time limit, so THAT is the challenge. I haven’t timed myself in years. But the race is in Palos Verdes, which is near where I grew up, so I’m looking forward to the outstanding scenery – beaches and cliffs and gorgeous homes, oh my.

Many of our posts share tips about the benefits of cardio movement on the brain, stress levels, weight gain, and disease prevention (Read the links for definitive proof that a walk can be as good as a run for many health goals). Yet we Boomer women are still NOT aging healthfully.

pic of running uphill in San Luis Obispo

If you accept the importance of moving, yet reject the unpleasantness of running (the only running I ever enjoyed was when I played soccer), try walking the 10K with me on November 14. Or go for the 5K. Bring a group of friends and chat as you go. You can even sign up for the December 06 event in Riverside and do two (okay, you can do one or the other). The cost is quite low, especially when you factor in the 30% discount if you use my code: FunandFit30.

If you DO happen to enjoy running, you can still get the 30% discount, plus the pleasure of passing me early on in the race. Whether you run or walk, you’ll enjoy a Sierra Nevada beer toast, local food-truck brunch, and music. And if you’re a serious runner, you’ll be glad to know you get chip timing, real time results, tech T-shirt, sticker, and a high quality finisher’s medal. This link has all the info.

See you at Pelican Cove Park on November 14!

I was not compensated for this post. I did receive free entry, which is the perfect motivation for me to get my walking shoes on and drive down to the Lexus LaceUp in Palos Verdes. Besides, two charities are receiving monies from the registration fees, so that’s extra motivation right there.


Stretch Before or After Walking, Running, Hiking, Fighting?

Dear K and A: Is it better to stretch before or after doing cardio exercise, such as a hike, walk, or run? We believe that the couple who hikes together, stays together. This morning on a lovely hike, we found ourselves debating the truth of exercise advice ONE of us learned long ago: to leave the deep stretching until after the heavy workout — as opposed to stretching before a hike or run, when muscles are cold and maybe a little cranky.  Thanks, from your fans, Gordon & Erika, Goleta, CA

Kymberly: The couple who debates together stays together … until one of them loses this bet. Yes, we’ve been around this walking block and see the dangers that lie ahead. But we persevere anyway to bring righteous truthiness and stretchiness to the active world. Once we answer, will one of you be cranky even though your muscles will no longer be?

And the winnah winnah winnah is …………….. ONE of you is correct. Ok, I’ll give. First, we assume you mean “static” or holding still when you say “deep stretching.” In that case, stretches are best held when muscles and the core body temperature are at their warmest. For static  stretching, that spells “post activity.” Your heart rate is up, you’re possibly sweating, your internal temp is toasty  – good time to ask the muscles to ex–teeeeeend. Is ONE of you hot under the collar now?

Statically Stretch Post-Exercise

Kymbelrly doing tree splits at Ranchi o la Puerta

Don’t split up over stretching disaTREEments. Do the splits instead.

Alexandra: We covered some of this (including a lovely picture) in our post Stretch it or be Wretched. But the full truth and nothing but the truth is essentially whatever Fun and Fit say it is, for the simple reason that we sprinkle a light dusting of truth over nothing everything we do, so we’ll give you even more info. While doing your post-exercise stretches, please hold and argue, yell and scream politely discuss your differences of opinion for at least 15-30 seconds so that you can get improved active range of motion, rather than a quick 5-second dish-throwing tirade discourse about improved passive range of motion. Keep in mind the goals of stretching: 1) to maintain or improve range of motion (flexibility) and 2) to reduce the risk of injury and soreness.  You will reach these goals better with warm, happy muscles that have been contracting and extending throughout your aerobic workout and are now ready to solely lengthen.

What Movement Belongs in Pre-Exercise?

Kymberly: Let’s divide and conquer – umm, this is the segment that is not couple’s advice. To prepare to move, (i.e. hike, run, walk) you need to actually move. Yes, indeedy. A warm-up needs to literally heat up the body by mimicking the workout to come. That is, in your warm-up, do the type of movements you will be doing in the workout, but at a lower intensity and graduated pace. Rehearse the joint actions and movement patterns you are about to perform.

Bob walking up beach steps

A loooong stretch … of up

For example, if you are about to take a power or dog walk, the best warm-up is walking – not jogging, side stepping, or squatting. Start at a moderate pace, ideally and initially on flat terrain. About 3-5 minutes later, pick up the pace and stride intensity. Holding still and stretching statically would be the opposite of this.

Dynamically Stretch in Warm-Up

Guess what? As you warm up, you are actually building in the necessary stretches — dynamic (moving) ones. By definition, if I am contracting my quadriceps, my hamstrings are simultaneously lengthening. As I swing my heel forward to take a step, my shin contracts. Its antagonist, or pair, the calf muscle has to extend. So you really are stretching pre-workout, but in a dynamic way that meets the warm-up goals.

Static Stretching Before Exercise Neither Reduces Soreness nor Minimizes Injury

Kymberly: The muscles are most helpful when warm, pliable, and extensible. Also, all the latest research concludes that static stretching before exercising offers no injury prevention protection. Nor does pre-activity stretching help minimize muscle soreness. ARE YOU LISTENING PEOPLE AND COACHES?!  ALERT ALERT –EXIT THE 80’s DOOR AT THE END.

Action: Stretch your horizons and knowledge about what and how to exercise by subscribing to our blog. Enter your email in any of the handy dandy boxes around and about our site.  We come to you with active aging advice twice a week, FUh -REee!

Alexandra: This post took us 15-30 hours to write in a non-passive way because that’s how long it took for us to conclude that no stupid, **&^*^%$ reputable research exists about “cranky” muscles. As a sop, though, here is a nice, compassionate saying regarding cranky, angry people.

Kymberly: So who won the bet, G or E?

Dear Readers and Crankyfoos: What is your favorite stretch after a long hike? What do you argue about during your strolls? Remember to subscribe if you have not already.
Photo credits:

Kymberly Williams-Evans, MA and Alexandra Williams, MA


How Can I Speed Up My Metabolism?


What can I do to crank up my metabolism?
Donna, San Diego

Kymberly on a bike
Well, Donna not only are we going to tell you exactly what to do and how, but also stick around to discover one mistake exercisers make when trying to boost their metabolism. You are also going to learn which foods help you be a calorie burning heater even when you are not active. But first a word from our dictionary:

Basal metabolism:  The minimal energy expended to maintain respiration, circulation, peristalsis, muscle tonus, body temperature, glandular activity, and the other vegetative functions of the body.

zzzzzzz snork. What did that just say? In Fun and Fit translated style, that says, “If you want to burn kcals at a faster rate (helps with weight loss and maintenance), speed up your at-rest baseline usage of energy.”

Get Hip with HIIT

 Eleven variables affect your metabolic rate. According to the Oct. 2012 issue of ACE Certified News, “exercise is easily the most adjustable variable (of these 11) in total daily energy expenditure.” Current research indicates that High Intensity Interval Training (HIIT) is the most effective method for raising your metabolic rate and losing weight, so we’ll be super thoughtful and define it. Essentially, it means alternating your workout into two speeds – very intense, and rest. The intervals can vary, such as 60 seconds work/ 60 seconds rest, or the very popular Tabata style: 20 seconds work/ 10 seconds rest, which our colleague Tamara Grand explains in this Tabata Training post.

It’s Burpee Time!

High Intensity vs. High Impact

By the way, standard bodybuilding won’t work for your goals, as it doesn’t burn enough calories or have the required after-effects. What DOES work is sprinting, biking, boot-camp moves such as burpees, stair-climbing, weight-lifting, and many other moves where you can push yourself to a 9 or 10 level of intensity on a 1-10 scale. High intensity doesn’t have to be high impact, which is a mistake many exercisers make when choosing moves. In case you’re not into “jumpy” high impact moves, do low impact, high intensity moves instead, such as spiderman push-ups. They are very low impact, yet as you’ll see if you try a few, they are definitely high intensity.

Cardio + Weight Training = Faster Metabolism

We were once asked about “amping up my old ass metabolism”  by a reader, so you might like to read what we told her (hint: we didn’t call her “old”). In addition to HIIT, you definitely want a weight training component. Our post about the caloric benefits from the metabolic spike explains the advantages of combining cardio and weight training, but in case you’re too exhausted to click the link, it essentially says that “with cardio, you can burn 10-12 kcals a minute; with weight training it’s only 8-10 kcals per minute. But due to a magical thing called the metabolic spike (not a volleyball term), you will continue to burn kcals efficiently for about an hour after you finish working out, even if you’re sitting on your old ass donkey doing nothing.

push-up resistance trainingEat for a Speedier Metabolism

The term “metabolism” specifically refers to the breakdown of food and its subsequent transformation into energy your body needs. The best way to make sure you are breaking down and using the kcals/ energy from your food is to do two things: 1) eat food that’s a good balance of protein, complex carbs and healthy fats; and 2) eat at regular intervals. An abrupt calorie-reduction or starvation diet can severely reduce (i.e., slow down) your basal metabolic rate (BMR) by up to 30%, and a restrictive, low-calorie diet can decrease it by as much as 20%.
Basically, we just said, “Don’t skip meals. Don’t eat crap.” You’re welcome for that memorable translation!

We hope we’ve answered your question. If we have, go do 10 spiderman push-ups! If we haven’t, go do 20!

Readers: What high intensity, low impact moves have you discovered that we can share with other readers, especially those with bad knees?

Have you subscribed to our twice-weekly posts yet? So easy. Just enter your email over there —->

Photo credits: via cycloctopus (crank);  beingwell20 (burpee),

Alexandra Williams, MA and Kymberly Williams-Evans, MA


How Do I Prevent Calf Soreness After Walking Hills?

My Calves Are Stiff

Dear K and A: I know you’ll probably faint, but having exercised for 1.5 hours TWO DAYS IN A ROW, I have a legitimate workout question. Yesterday and today a friend and I did a brisk, very hilly walk for an hour followed by 20 minute Pilates dvd workouts.  Okay, that’s really 1.33 hours, so I exaggerate. It is now very clear to me that I did not stretch enough afterwards. My calves are getting really stiff.  It was 2.5  hours ago that I stopped working out. Is there anything I can do now to help the lactic acid leave my calves?  Help please!  Liz, Goleta, CA

Dear Liz:
Alexandra in high weeds walking

Alexandra loves flat things – terrain, shoes, her chest

Alexandra: Why would I faint? I’m not the one who overdid it! I only go for walks on surfaces that are FLAT. Why would I want to sweat during my nice walk? If you want to get rid of stiffness, have your muscles practice public speaking. Or learn to become a better stretcher! Or ask to be carried down those hills on one! And what do you mean by “really hilly?” Is that a reference to a television reality show in which everyone must fend for themselves in a mountainous region (I define “mountainous” as anything rising above sea level)?

Kymberly: Well, as you probably noticed, we did not get the huge bribe gift for getting to your question via the super express rush deluxe insta-answer service. So let’s answer as if you were going to hike the hills again and wonder what to do next time. Hope you survived in the meantime.

Calf and Shin Action Uphill, Downhill, and on Flat Terrain

Alexandra: Miss Lizzie, when you walk downhill, your shin muscles (let’s call them Aunty Tibby – formal name is anterior tibialis) lengthen and your calves (let’s call them Bessie & Bossy – formal names are gastrocnemius & soleus) shorten. Shorten is nature’s way of saying “contract.” If you had gone for a flat, or even mildly hilly walk, your bleating calves wouldn’t be crying so much for Mama. But you have admitted, under no oath whatsoever, that your walk was “very hilly.” For the record, I too go for really long walks. I call it “going outside and getting lost, then accosting strangers to ask for a ride home.” Your brain said, “Oh what a beautiful morning, oh what a beautiful day,” while your calves said, “shorten, lengthen, shorten, lengthen.” See how stiff your calves are in conversation?

Tip for Walking Uphill

Mountain and view at Ranch

Climb Every Mountain

Kymberly: Concerning stretching, Alexandra is onto something. Post walking, stretch your calves and imagination by holding a position whereby your toes are higher than your ankle. aka dorsiflexion. Hold it, hold it, hold it. Now switch legs. To make this successfully simple, Try the three calf stretches we show in our post, Prevent Shin Splints: 3 Calf Stretches.

Next, pay attention to your foot action as you go uphill. Did you bend at the ankle getting your heel to the ground with each stride? Good form going uphill means keeping your body vertical and accounting for the hill angle at the ankle joint by allowing your heel to make contact with the ground with each step. Pick that answer. Or did you basically head uphill on the balls of your feet, bending forward from the hip or spine, and having your heel hanging in space? If so, your calves were in contraction throughout the walk and transforming into steers of steel. No bull. And no wonder they are bellowing. (Check out “Proper Form for Uphill Walking” here).

Tip to Avoid Muscle Soreness Post Workout

And now for the big finish: next time — and there will be a next time doncha know — really break your record and do something cardio for a third day in a row. Yes, walk again within 24 hours even if only for 10 minutes so that you elevate your core temperature and minimize muscle soreness. Fancy names and accurate terms cost extra. But for you — free today. The term is DOMS – Delayed Onset of Muscles Soreness. Or – Darn Old Muscles–Stretch!.  When you suddenly up the ante on muscle use (different from “Aunty Tibby), those muscles are prone to soreness. But if you reheat them before DOMS sets in, you reduce that stiffness. And I am all about reheating unless Alexandra is cooking. Then I get it fresh.

To make this super simple: walk, walk, stretch, drink water, head home, sleep my pretty, sleep, wake, walk again until warm, stretch, call us in the morning. With that gift.

Rancho la Puerta oak grove and chimes

Chime in with what you think DOMS should stand for after a hike or walk.

Alexandra: Kymberly is right; I am fresh. And onto something. Known as my stretched butt. DOMS – Don’t Offer Money to Sis.

Dear Readers: Have you ever experienced muscle soreness? What did you do about it? What do you wish DOMS stood for?

Action: Please share this post on twitter, Facebook or Pinterest. Simply click on the icons in the left column. Thanks!

Kymberly Williams-Evans, MA and Alexandra Williams, MA


The “Best” Foods to Eat Before a Workout

Every quarter for the past 21 years my university students ask me the same question – What should I eat before my workout? And every quarter my answer is essentially the same – The closer to the ground, the better.

Of course, the full answer is more nuanced.

Annie's tomato soup & crackersFor those interested in complex answers (and complex carbohydrates), I share information about slow and fast release carbs. Fast release carbohydrates are foods that are quickly broken down into sugars. Slow release carbs are foods that are slowly broken down into sugars.

And some like to know about the glycemic response, which refers to the body’s increase in blood glucose (a simple form of sugar. If you see the word “monosaccharide,” that is the type of sugar that is glucose) and insulin after you eat. The Glycemic Index is a standardized list of food categories. Using white bread as the reference food (GI of 100), foods that have a GI >85 are considered high, foods that are 60-85 are moderate, and foods that are <60 are low. Low Glycemic Index foods are slow release.

Food for Life Cinnamon BreadSome foods listed as low (<60) on the GI:

hummus                             peaches                        apples

grapefruit                           peanuts                        pears

beans                                  oat bran bread            milk (whole or nonfat or soy)

yogurt                                 dried peas                    egg fettuccini

apricots                              bananas                       wheat kernels

cherries                              plums                           tomato soup

rice                                      bran barley

For a truly complete list of over 1,300 food listed on the Glycemic Index, you can click to the International Table of Glycemic Index and Glycemic Load Values: 2002 published by The American Journal of Clinical Nutrition.

In case you don’t want to memorize the Glycemic Index list, I’ll give you a super simplified way to choose – if it’s white, you probably don’t want it (except milk). If it’s colorful, you probably do. Brightly colored children’s cereals do NOT qualify. One more way to quickly gauge – starchy = fast release; non-starchy – slow release. But I find the white/ colorful easier.

Now let’s talk about carbohydrates and protein. These sample pre-workout choices give you a good idea when you’re trying to decide:

Nest Fresh nonGMO, organic, free range eggswhole-grain toast and peanut butter
orange and cottage cheese
yogurt and granola
nuts and apple
hard-boiled egg and wheat bagel
chicken breast (not a nugget) and rice
string cheese and pretzels

Notice how these foods are much closer to the ground than fruit-flavored or infused foods, and that the ingredients ARE the food, rather than a long list of mystery chemicals and additives.

In a nod to my fabulous self, my students also ask what I eat. They know that I have a lot of energy, good skin color, and am the right size for my health and build.

I got lucky. When my (now 18-year-old) son was diagnosed as a baby with a lot of food allergies, I had to learn to read labels and cook from scratch. So in order to protect his health I ended up protecting the health of my entire family.

We eat organic, non-GMO food from brands we trust. And for a while I had a fruit orchard and vegetable garden. On a side note, my skin and body care and make-up products have to be free of toxic chemicals too. What goes on your skin goes into your body. If you want to experience this for yourself, rub a clove of garlic on your bare big toe. Wait a few minutes, then check your breath. Weird, eh?

Thrive Market Want to make it really easy on yourself so you can avoid shopping at five different stores or growing your own food? Shop at Thrive Market. Think of the baby if Costco and Whole Foods combined to birth only their best features – low annual fee, free shipping (over $49), a focus on organic and natural products, wholesale prices, and great customer service. Plus, they donate one membership to a low-income family for every purchased membership. The founder is a young guy who grew up with a financially struggling single mom, and he wants to pay it forward so that everyone, not just the upper middle class, can access healthy food and products. Now don’t you want to hug him?

I joined their affiliate program because they reflect my values AND are super affordable. I’ll end this post with an invitation to click on this link to Thrive Market and see for yourself.

Thrive Market adYou want to eat the right food before exercise, right? And I imagine you want to eat the right food the rest of the day too, yes? Use the info and resources in this post and you’ll be just dandy. Especially if you buy organic candy.UnReal PB cups

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While you’re at it, I do a lot of videos around Santa Barbara via my AlexandraFunFit Periscope account, so you might like to follow me.

by Alexandra Williams, MA


Menopause, Weight Gain, and Weight Loss: Grrrrr

Some good things with 50

Some good things come in the 50s

Alexandra: This may be a rhetorical question for all women who are in the menopausal years, but have you noticed how stinkin’ hard it is to keep the weight off now? We have all pretty much figured out that drops in estrogen levels can trigger various symptoms, including weight gain. The important point is to figure out the most effective method for preventing or reversing that weight gain if that gain is associated with health issues (such as cardiovascular disease, osteoporosis, joint instability). In other words, I am saying the weight gain itself doesn’t matter if your health is fine, although we all know that we care aesthetically!

Estroven Weight Management and Scales

Who’s Tipping the Scales Since Menopause?

Weight Loss Solutions: Aerobic and Resistance Training Exercise

Research has shown that both cardio activity and resistance training affect body composition and abdominal fat distribution, so you will want to move more than you have been due to your slowed metabolism, and do some weightlifting. Notice I did NOT say bodybuilding.
A couple of years ago I wrote an article on the link between exercise and sexual health, which included this statement: “ In Australia, researchers looked at the relationship between exercise, body mass index (BMI) and menopausal symptoms to see if the first two had an effect on the latter (Mirzaiinjmabadi, Anderson & Barnes 2006). The findings should be welcome news to women wishing to relieve symptoms of menopause…”

Side Benefits: Improved Mood and Lowered Stress

Before I turned 50, I took only iron for anemia. Now that I’m on THIS side of the age scale, I find myself trying other supplements too. As I’m not interested in prescription meds for a natural event (excepting the epidural I had during childbirth), I look to plant-based remedies and exercise.

Research also supports exercise as a way to relieve stress, stabilize mood swings that come with hormonal changes, and improve overall quality of life. However, no studies yet conclude that exercise can resolve sleep interruption or hot flashes. Hey, if I’m going to get hot and sweaty anyway, why not do it when a cute workout outfit, a good playlist, and calorie burning are involved?

From Lean to Love Handles

Before Menopause. Heck, before my 50s!

Before Menopause. Heck, before my 50s!

Kymberly: My story is short and universal: I enjoyed a lifetime as an active, lean, fit person who never had weight issues. Then menopause hit and I gained 30 ell-bees in a blink, despite having better eating habits than when young, a regular exercise program, and professional knowledge about how menopause affects women.

Teaching fitness post menopuase

After Menopause: I’m Still Standing!

Don’t get me wrong. I am still one of the healthiest people I know. Still active; still happy and confident; still a qualified group fitness leader. With a menopot and a closet full of blouses that gap between the buttons! Who knows what I am talking about?

What Are the  Minimum Cardio Requirements to Address Menopause Weight Gain?

I continue to recommend exercise as one of the best ways to get through menopause — well, through life in general! Specifically, get at least 150 minutes of moderate or 75 minutes minimum of high intensity aerobic activity each week.  Certainly more minutes spread throughout the week is even better. But these minimum targets are doable and effective. We’re talking just 22 minutes per day. Jog in place during tv commercials if need be. I can knock out 15 minutes during the halftime of a UEFA Champions soccer game!  Taking my princess privileged poochie for a daily dog walk tacks on another 45 minutes at least.

And Minimum Strength Training Requirements?

Perhaps more critical for weight loss purposes is to strength train all major muscles at least twice a week. Strength training becomes MORE, not less important we age. Added bonus: resistance training and weight bearing activities (such as jogging, treadmill walking, but NOT swimming, for example) slow bone loss after menopause, which lowers the risk of fractures and osteoporosis.Some additional good news about menopause and exercise — we also reduce our risk of breast cancer.

Hmm, I probably could increase the frequency and intensity of my strength training program as I have slacked off a bit the last few years. Just a thought. No wait – I mean just an ACTION!

For more thoughts and a story you might relate to, check out Managing Weight as You Age, by Jody Goldenfield.

Action:  Subscribe to our YouTube channel and blog if you want to show menopause who’s boss.  We’ll come to you twice a week with realistic tips to help you enjoy the second half of life as much as possible. Enter your email in any of the subscription boxes and grab your bonus while you’re at it. 

Alexandra Williams, MA and Kymberly Williams-Evans, MA


Ten Ways to Get Healthier in Under 10 Minutes

Ranch cactusDid you know you can get healthier in ten minutes or less? Little habits add up to big changes.

After more than 30 years as fitness and health educators, we know that most habits, good and poor, come in small increments. And these small increments are the path to better health and fitness. With this in mind, we’re adding our 10 cents, based on the successful experiences many of our students and clients have had. Ten tips, and all 10 are under 10 minutes each.

Alexandra’s Top 5 Tips

Brush your teeth before sitting down to watch a TV show. You’ll be less likely to eat those high-calorie, no nutritional benefit snacks.

Write out your grocery list, then stick to it. If marshmallow caramel chocolate double-dipped snack-a-doodles aren’t on your list, they don’t go in the basket. You can’t eat what isn’t in the house.

fitness trackerWear a fitness tracker so you get a realistic sense of the number of calories you’re burning daily. You may be surprised how low the number is.

Whenever you have to wait for someone (a child at school, spouse at an appointment, friend at the movies), walk while you wait instead of sitting. If you have to stay in one place, then stand and move about the room (or fidget). If it’s a 10-minute appointment, go for a 10-minute walk. You’d be amazed at the number of steps you can add to your day just by NOT sitting.

Los Angeles TheatreBuy foods in bulk. If your rice is in a 5-pound bag, then you are lifting a 5-pound weight when you carry it. Do a few bicep curls before you use up all the rice! You don’t need fancy weights to work out. An overhead press with a 5-pound bag of flour works… and leaves you with a nice powdery dusting in your hair.

Kymberly’s Top 5 Tips

1. Get up during tv commercials and either walk or jog in place or grab a broom and sweep the floor. Yup, do a chore; it’s not a bore; you can reap more… when you move during ads.
walk the labyrinth2. Set a timer to remind you to stand up and walk at least 100 steps every 20-30 minutes. Takes just 2 minutes and prevents the physical and mental atrophy that comes with sitting too long at a stretch.

3. Meditate to relieve stress, increase cognitive skills, enhance compassion, reduce blood pressure, and send more blood and oxygen to your brain. Take advantage of free phone apps to build in a 5-8 minute meditation. Longer is great; but even a short meditation session will bring benefits. For suggestions on apps you can download, click to our post Meditation, Menopause, and Memory.

Meditating at Rancho la Puerta

Kymberly Meditating at Rancho la Puerta

4. Repeat Yourself Yourself. When you go to sit down, sit, then stand, then sit. Then when you are ready to get up again (see my second tip), stand, then sit down, then stand and go!  Congrats! You have just completed two squats. If you repeat this down-up-down up-down-up pattern a few times a day, you’ll have easily and quickly worked in a full squat set. Hello easy lower body strengthener!

5. Swap out your computer, office, or tv watching chair for a stability ball. At least you will get some core activation while sitting. Takes fewer than 10 minutes to switch the chair for the ball, but you’ll reap the rewards the entire time you are on the ball. Yes, get on the ball people!


Action: Reading and exercising make you smarter, which also leads to brain health, right? So subscribe to our twice-weekly posts. They’ll get you all smartened up. And first crack at our upcoming Ultimate Abs Workout Collection for Women Over 50 program.

Alexandra Williams, MA and Kymberly Williams-Evans, MA


Posture Assessment from the Side

Women over 50 and those who want to be one day: How is your posture? Have the decades been taking their toll?

A Telltale Sign That You Are A Posture Cheater

Even he likes his posture

Assessing posture from the left and right – simultaneously!

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!

Wonder what you missed in Parts One and Two of our posture series?

Well, pretty much this:

What’s Your True and Natural Posture? Part 1

And some of this:

Want Picture Perfect Posture? Part 2

Action Time: Subscribe to our Fun and Fit YouTube channel. You’ll find our entire posture video series over there.

Photo credit: Creative Commons, kittykaht

Kymberly Williams-Evans, MA and Alexandra Williams, MA


Women Over 50 – We Are NOT Aging Healthfully

Celebrate Healthy Aging Month

Kym at RanchThe last of the baby boomers turns 50 this month, which is also Health Aging Month. But are we baby boomers aging healthfully? Apparently not if dying from preventable diseases is any indicator. The number one cause of death in women is what most people think of as a men’s killer – cardiovascular disease. Yep, that’s what knocking women off their block. And we women die of strokes more often than men. Are you cheered up yet? Well you are still here, so that’s something to be cheery about, right?

Freak Out from these (Un)Fit Facts

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.

Attain Superstar Statistics Status

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:

How to Start an Exercise Program

I Want to Get Fit, but Where Do I Start?

How Do I Fit in Exercise When I Don’t Have Time to Exercise?

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.

UF Online Infographic: Health Aging for Women

by Kymberly Williams-Evans, MA

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