Category Archives for "I Want to Be Smarter"

Fitness Trends and 3 Themes for Older Adults

Kymberly w/ step at club

Who else wants to be a baby boomer exercising trendsetter?

Fitness Goals for Older Adults and the Over 50 Exerciser: Are Your Goals Listed?

Fitness for Older Adults, my title slide from IDEA

Title slide from my IDEA session

How many times have you thought, “I want to improve my fitness program, but NOT the hard core one I did when I was younger?” As a baby boomer or older adult are you looking for intelligent, effective, yet comfortable exercise options? Do you worry about losing cognitive skills, getting hurt, gaining weight, losing strength, and not being able to do activities you love? At the same time, do you like to know that your workout and exercise choices are smart ones? Perhaps even cutting edge and trending?

Then the themes and trends I experienced (and contributed to) at the recent IDEA World Fitness Convention will help you meet your goals. (For my sister’s take on overall fitness trends, take a peek at “5 Trends from the Annual IDEA Convention.”)

Kymberly at IDEA - over 50, older adultsMy focus was first on doing well in my own session as a presenter.  I shared 7 principles for creating outstanding group programs for baby boomers. You get 3 of them here! Then I attended every other session devoted to the over 50 exerciser, especially the more active movers and groovers (as opposed to sessions devoted to the frail and elderly).  

2 Fitness Trends Plus a Bonus for Older Adults Who Read all of this Post

The biggest trend I saw was the very fact that fitness pros from around the world are FINALLY interested in serving the over 50 exerciser – specifically, in a targeted way. My session, “Fitness Over 50: Getting ReStarted” was filled to capacity. Yay! And the other presentations devoted to our age group were also packed. Heck, this year IDEA offered the most sessions ever devoted to the midlifer and older adult. That’s related to trend #2 – IDEA and the various presenters for this age group finally separated the “older exerciser” into two distinct groups: the baby boomers (ages 52-70) and the seniors or “matures” who are 70+. Prior to this year anyone 50-100 was lumped into one category.

If you are curious about other trends for our age group, read my take on the Top 10 Fitness Trends for 2016

Top 10 Fitness Trends: Aging Actively is SOooo 2016

Trend #1 - fitness focus on the over 50 exerciser is finally cool and Hawt! #activeaging Click To Tweet

Improve Your Own Workouts Based on these Trends and Themes

What were some key fitness themes and workout design principles for older adults as evidenced at the IDEA Convention? How can you incorporate them into your workouts? The following 3 themes, or guiding principles will help you create the best workouts for your midlife body.  These principles are adapted from my session, which must have been trendy as all the other “older adult” presenters alluded to them as well.

Use these 3 guiding principles to create the best workouts for your midlife body. #babyboomers… Click To Tweet

If you weave in even one or two of these themes, you will be able to:

  1. Create targeted fitness programs that are low risk, yet yield high rewards;
  2. Offer moves specific to your cognitive and physical needs as an older adult;
  3. Move from stuck or unstarted to strong.

3 Fitness Themes for the Over 50 Exerciser

Crossing midline

One of our BoomChickaBoomers crossing her midline

  1. Choose Movement Patterns that Enhance your Cognitive and Physical Skills

Why not get a two-fer benefit with each exercise choice? Look for opportunities to cross the midline of your body with an arm, leg or both at once.

Move to music that has polyrhythms or beats that are more complex than straight count.

Attend workout classes where the instructor cues patterns. The brain work involved in interpreting verbal commands and following choreography literally increases your dendrites, ganglia, and axons.

  1. Choose Functional Movement Options

Ask yourself whether the moves you are choosing relate to activities of daily living (ADL). For instance, incorporate dynamic balance moves, not solely static ones since we normally need to balance while moving, not holding still. Recognize walking as the ultimate and primary balance and functional move.  So take walks. And when you do, test your balance by intermittently slowing your stride. Super slow. Then speed up. Super fast.

Training for travel, older adult

Planking at the Sydney Opera House was part of my travel plan

Let’s say you have a plan to travel. Keep in mind that especially in foreign countries  you’ll be climbing stairs; walking on uneven terrain; navigating unfamiliar environments; carrying loads, dealing with fatigue and time changes. Plan to be your active best when traveling by making stepping up and down part of your workout program. Or lifting your legs up and over things so you’ll be ready for those low walls abroad.Practice twisting and turning while carrying weights (luggage, souvenirs, small grandchildren).

Do you include posture work in your routine? If not, it’s tiiiiime. Which do you think will have a bigger impact on your ability to age actively — having popping fresh biceps (single joint strength training isolation move) or having a strong core and back that keep you lifted and long? (Yeah, the opposite of stooped with rounded shoulders).

  1. Challenge Your Balance

kayaking on Whiskeytown Lake An older adult aging actively

An activity I enjoy.

Use balance work as a move itself or as a stance option for any standing move. Not only could you incorporate balance moves into your workout, but also you can improve your balance while working your upper body or doing standing stretches. How? But narrowing your stance. Don’t always set your feet shoulder width apart and parallel. Instead, place one foot directly in front of the other in what’s called “tandem” position. Now try those tricep kickbacks or upper body stretch. Trickier right? Whenever possible choose a narrow vs wide base of support.

Are you already rethinking your program? Less working one muscle at a time and more enhancing your overall ability to move and continue doing the activities you enjoy?

QUESTION: Would you be interested in a digital product that offered moves and workout programs that follow the themes listed here?  If we created videos and support text that allowed you to mix and match effective programs with balance, posture, and functional exercises, would you value that?

ACTION: While pondering the above, why not subscribe if you aren’t already part of our community? Enter your email in any of the opt-in boxes plus claim your bonus booklet.

Kymberly Williams-Evans, MA
















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

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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


How to Improve Your Brain Today

Skyflying in LA - Kymberly

Lifting My Brain Power and Spirits

Move Your Body to Improve Your Cognition

Scared you’ll lose your memory, mental acuity, or brain function as you age? Have you watched an older loved one’s mental faculties decline, hoping this will not be you one day? Forget hoping and start moving as you have more control over your future brain power than you ever knew.

Exercise Your Way to More Smarts

Cardio exercise has officially moved into #1 spot for best thing you can do for your brain Click To Tweet

Cardio exercise has officially moved into the number one spot for “the best thing you can do for your brain” (AARP Bulletin, Get Moving for a Healthy Brain, Sept 2013, pgs 12-13). Take that crossword puzzles, foreign languages, and musical instruments! (Also touted as great vehicles to boost brain power, but downshifted out of first place given the latest research).

If you want to keep smart, cut your risk of Alzheimer’s in half, repair brain cell damage, and basically grow a bigger brain, you’ve got to dance, baby, dance! Face facts midlifers and baby boomers — if you do not eke out at least 150 minutes of cardio per week, your brain actually shrinks every year post 40, year after sedentary year.

Perform 150 minutes of cardio per week, to prevent your brain from shrinking post 40 years Click To Tweet

Devote 150 Minutes to Add Life to Your Years and to What Lies Between Your Ears

But if you want to increase your brain size and capability — cue harps and trumpets —  then find a way to work in about 22 aerobic minutes each day.  Or 50 minutes three times a week. Or 75 minutes twice a week. I can do this math for you because I boosted my brain teaching step class and walking my dogs. We’re easy around here how you get to the total and new studies support that ease. Sure walking for weight loss is wonderful (read our post on what walking can do for you). Walking for brain gain is even more powerful and impactful! Or try dancing, swimming, getting on a treadmill, biking, hiking, gardening even (could this be any easier? No I am not going to include watching Dancing With the Stars on this list even though I admit total fanaticism for the show.) It really does not take much time or effort to succeed with a brain fitness program.

TV Watching with the remote and a beer. Feet up


powerwalking in winter at Lake Tahoe



Maybe.  Never sure whether Alexandra is good for your brain or not. heh heh

Get a Sexy, Tantalizing Hippocampus

Let me stress again how powerful movement is for your brain — each and every time you exercise, you get a bigger hippocampus (that’s sexy talk for the post 50 crowd); you stimulate the growth of new neurons; you cut your risk of dementia by 60 percent. Can I get a rah rah here with a pom pom thrown in please?

The better your brain, the better your life. Move to think and live better Click To Tweet

Dr Michale Luan yoga pose with fitness ball

Dr Michael Luan Balances Body and Brain

As Dr. Michael Luan, a friend and expert on Conscious Movement puts it, “We exercise to become better humans. Conscious Movement evolves your brain. The body is your ultimate tool for success, and we all have the potential for greatness. Success with your body creates success with your career, relationships, and ultimately, your life.”  The better your brain, the better your life, wouldn’t you say?

Movement will improve your focus, increase your mood, enhance your decision-making processes, help your ability to plan, regenerate brain cells, help your memory, and basically outsmart all those young people who can’t believe how sharp you are for a person your age.

ACTION: Improve your brain and body at least twice a week when you subscribe to our blog. Enter your email and claim your free bonus while you’re at it.

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Kymberly Williams-Evans, MA


Live Better with Meditation, Menopause, and Memory

Longevity, Memory, and Mood Benefits of Meditation

Rancho la Puerta flowers and statues

Who wants a solution to reduce menopause symptoms, decrease stress, minimize weight gain, improve memory, and even boost longevity?

Kymberly: Those who know what a high energy, chatty, loquacious, interactive mover and groover I am will be surprised to hear the answer coming from me. (Or not, as you already saw this post’s title. Menopause might make us forgetful, but not stoopid.)

 Anyone else find menopause a little stressful? In the award winning category of  “Stating the Obvious,” menopause stress can contribute to memory loss and weight gain. As in, “I sure don’t remember gaining those 30 pounds.”

The “No Exercise Plan” to Live Longer, Leaner, and Kinder

Anyway… turns out Meditation can turn back the hands of time and pounds. Additionally meditation has even been proven to make us nicer, kinder, more compassionate people. (Hear that hubster? I’m not menopot moody. I’m meditation deprived). If you want to breathe more life into yourself, read our post on meditation lite). Also check out my Tip #3  in our post “10 Ways to Get Healthier in Under 10 Minutes.”

Just a few daily minutes of meditation can calm us, reduce stress, and slow our heart rate. Sounds a lot like the benefits of exercise, right? But without moving! Meditation may also reverse the effects of aging on the brain. It thickens the prefrontal cortex, the area of brain that helps with planning and attention. For people with memory loss, meditation helps increase memory via more blood flow to brain. But wait, there’s more! Meditation also decreases our body’s stress hormones, heals our wounds faster, and lowers our blood pressure.

Meditation may reverse the effects of aging on the brain Click To Tweet
Which twin has the longer telomeres? Not telling!

Which twin has the longer telomeres? Not telling!

Longer Telomeres = Longer Life; Tell It Telomeres!

Factor in recent studies that show meditation increases telomere length, and you have your longevity, happier life bonus plan! In the DNA world, telomeres are the little plastic pieces on the end of our chromosome shoelaces. The longer your telomeres, the longer your life span. Short telomeres accelerate aging and correlate to a shorter life. People who meditate daily for at least four years have longer telomeres than those who do not meditate. For ten added quality years of life, be the first to enter the word in the comments for that plastic shoelace piece without having to google it. Hint: It starts with an “a.”

I’ll take an order to go please of a young, long-living brain garnished with my years of experience. Since I have big plans to be around four years from now, I might as well get on that telomere lengthening program.

Meditation Room at Rancho la Puerta

Meditation Room at Rancho la Puerta

Meditation Options: From Silent to Guided

On when of my guest teaching trips to Rancho la Puerta Fitness Resort, I decided to attend three meditation classes. Loved them! Not only did I stay still and quiet for record time (ok, half an hour for each), but also I have stuck with meditation since coming home. More on that later in this post. Remember to keep reading!

The sessions were totally different from each other: one was a guided visualization that the instructor talked us through from start to finish. Another was a silent meditation with the instructor giving directions and suggestions at the start, then setting a timer that lulled us back at the end. The third had verbal guidance that segued into soft music and nature sounds. All three meditations left me revved, calmed, and focused enough to learn more. One thing the Ranch teachers stressed — perhaps better to say “emphasized” — is that meditation comes in many forms and styles. Pick one or a few approaches that resonate with you, as there is no right or wrong way. We reap the active aging benefits regardless, in as short as seven hours in some cases.

Support Your New Habit with Meditation Apps

10 Minute Meditation App

Meditate Now App

Meditation App Calm

My current fave: Calm

Since I am a meditation novice I asked one teacher whether having phone apps would help. Cha Ching – Ohmmm! That got a resounding thumbs up, heart rates down as a good idea! As soon as I crossed the border back into the U.S. (also known as “covered rate plan for my cell phone”), I downloaded “Relax and Rest,” “Take a Break,” “Calm,” and “Meditate Now.” All are free. So far my favorite is “Calm” as it offers verbal guidance and a 7 day progressive program. My mind wanders less when I have a voice calling me back from my mental to-do lists, thoughts of the past and future, and sleep’s siren call. Try them if you have a smart phone and are wanting to reap meditation benefits. Heck, you may end up with a youthful, sleek, brainy phone once you download these apps!

I am on Day 6 of meditation, with some sessions lasting 5 minutes, others hitting an ambitious 13! So far I have noticed a bit more ability to focus and my creativity has been on the upswing. I thought of this post title after meditating, for one thing! Now to be nice to my sister. Might need those four years of meditative practice first. snarfle snark

Alexandra relaxing at Rancho la Puerta

Alexandra looking memorable if not meditative

Alexandra: I was going to meditate, but I forgot. Maybe next time.

Use meditation to help you remember to subscribe to our blog. We come to you twice a week with professional, proven, active aging advice.

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Kymberly Williams-Evans, MA and Alexandra Williams, MA



6 Reasons to Start Getting Fit Today

New to exercise? Returning after a break of a few (or 30) years? Not really excited about exercise, but know you should? Hate the word “should” because it makes you feel guilty? Us too. In any case, the perfect time to start a get-fit regimen is today. You know, right after you read this post. Or do your lunges while you read it. Then take a few sweaty selfies to prove your dedication.

Six reasons to get you motivated:

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.sunlight through the trees

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.

snow angel

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?!Walking in the snow

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.

Exercise makes you smarter. Your brain gets bigger. It works faster and more efficiently. Click To Tweet

Sunset over water6. 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

ACTION: Ready to be more active after reading this post but want more professional guidance and cutting edge practical tips? Own the complete set of our TransformAging Summit recordings. Learn how here: TransformAging

Text & photos by Alexandra Williams, MA

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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


What is Active Aging?

I was asked what active aging means a few days ago. It was a great question, though it took me by surprise, as I had made the erroneous assumption that everyone knew what I meant. Assuming didn’t work out, so I’ll share my definition.

photo shot into a ceiling mirror at Ripley's

I’m actually learning over backward to take this photo into a ceiling mirror at Ripley’s Believe it or Not in Hollywood. You are looking at me from a bird’s eye view. Active Aging includes flexibility.

Active Aging: Making frequent small choices that enable you to move as freely as possible throughout your world.

Say what?! Well, I could have said “Move a lot and exercise,” but it’s not really that. Besides, that sounds like one or two choices per day. The truth is that it is NOT so much the choice to go to an exercise class or do an activity that works up a sweat. It is the repeated small choices we make every day.

Pool at KOA in Santa PaulaI’ll give you an example that illustrates the “Use it or Lose it” principle. I was at an event this past weekend where we had access to a pool, which was at the bottom of a hill. After swimming, we had lunch at the top of the hill. It was very hot, so the 3-minute walk up and down the hill wasn’t fun. A ride was provided for those who didn’t want to walk. Nearly everyone took the ride, saying they didn’t like to walk uphill. That was a choice. Yet if we play this out, look what happens:

  • Chooses to ride due to dislike of walking once
  • Chooses to ride due to dislike of walking many more times that day
  • Walks 4,000 steps total in a day rather than the 7,000 that walking would have led to
  • Has to one day walk up a hill because no ride is available – discovers that it’s very difficult, and that the heart is pounding so much it’s scary
  • Vows to never walk up a hill again
  • Loses ability to walk up steep hills
  • Eventually loses ability to walk up short, not-so-steep hills
  • Opts out of activities that require much walking
  • Chooses only activities that are seated or can easily be accessed by car
  • World is now much smaller, as many activities are no longer considered
Tamrac Anvil Camera Bag

This is my new Anvil Camera Bag, which Tamrac sent me. Click on the photo to check out their full line of camera bags.

Many older people we know (and a few younger ones too, sadly) are no longer able to walk at all, due entirely to the many small choices they made over the years to NOT move. They didn’t use their legs, so they lost the ability to use their legs. They aged inactively.

What do you think might have happened if they had chosen the stairs instead of the elevator? Those were repeated, small choices. What if they had gone for a 10-minute walk around the block while waiting for their loved one to come out from an appointment or school?  What if they had gone in the pool with their kids instead of sitting on the chaise longue? Or stood up to change the TV channel instead of using the remote control? All small choices that lead to active aging.

Ziplining at KOA Santa Paula

About to go ziplining. Active Aging includes this, plus the ability to climb a tower ladder.

You don’t need to get sweaty and exhausted. You don’t need to climb a steep hill … today. You just need to make small, incremental choices every single day that lead you toward doing the things you want to do five, ten and twenty years from now. What you don’t use, you’ll lose. Once you’re in the habit of walking, you’ll find that sitting for long periods of time is actually physically uncomfortable. And you want that. You want to be more comfortable moving than not moving.

This is my plea to you – Make small choices
And this is my wish for you – Live a long, active, healthy, enjoyable life that ends abruptly, not slowly

by Alexandra Williams, MA

What are some of the small choices you make every day that lead you toward or away from activity? What do you want to be doing when you’re 65, 75, 85, 95?

Make one small choice right now and subscribe to our fantabulous posts by entering your email right over there to the right.———> They will magically arrive in your inbox two times per week. Also, subscribe to me, AlexandraFunFit on Periscope, and watch my amazing travel and fitness scopes (videos).


If Calories and Exercise Don’t Control Your Weight, What Does?

Swig From This Fountain of Truth

As children, we learned about Ponce de León and the mythical Fountain of Youth. But did you know it actually exists? Not in a creepy, Dorian Gray way either. Every town, every home, and every person has access to the fountain; it’s just known under a different name now. The Fountain of Youth’s true name is …

Boomer Woman On Lake


Ah, ah, ah, don’t get discouraged by that word. You probably thought “easy” when you read “fountain of youth,” and “hard” when you read “exercise.” But what if the path to exercise was much easier than you thought? What if moving and eating better and more appropriately for our midlife years were as easy as the not-so-helpful habits you currently have?Connie (or Coco) stretching at Rancho la Puerta

Our TransformAging Webinar Summit is ready to go, and you’re invited to join our 8 experts for this 6-video series that will get you slapping your forehead and saying, “Gee, I could’ve had a V8 restarted my fitness years ago if I’d realized it wouldn’t be so overwhelming.”

Tips from TransformAging to Transform You

Look below for a few hot tips in the ol’ town tonight that come from the various TransformAging sessions. You’ll get solutions and antidotes for all the Fit Facts below. But first, a few quiz questions to whet your Fountain of Youthiness thirst and appetite:

  1. At what age does muscle mass peak? The answer may surprise you.
  2. Do you have a “Stay Fat” or “Stay As You Are” strategy that keeps you stuck?
  3. And as the title of this post asks, “if calories and exercise are not controlling your weight, what is?” huh? huh? Gotta attend the webinar to find out. Or google it. Be that way!
  4. What is the actual cost of free radicals? Yes, they affect you, inside and out.
  5. If you want youthful skin, you have 9 actions under your control. How many of those 9 things are you doing, if any?
  6. Are you better off doing seated or standing exercises as you get older?
  7. Which gender averages more years (almost 9) spent in illness, especially in our older years?

Older, active woman on a swing

Choose One Action: Register or Regret

If you don’t want to be that person spending the last 8 to 9 years of your life ill and in pain, then register for this TransformAging Summit. (If you don’t want to be the caretaker for that person then our webinar series is for you and your loved one).  The sooner you take the steps to age actively, the better your upcoming years will be.

So step up to some more of those Fit Facts from the Summit, we say!

  • If you’re not losing fat, you’re losing muscle
  • Cardio makes you smaller, while resistance training training reshapes you
  • Did you know that each chronic condition you have reduces life expectancy by 1.8 years!?
  • We become more sensitive to carbs as we age, so need to decrease sugar and starch
  • Sometimes we mistake thirst for hunger cues
  • Sleep resets hunger hormones, and decreases cortisol levels
  • As we age, we are eating too much, even though we may be eating less than in our younger years
  • Your plan for success needs to be at least as detailed as your plan for failure
  • You have a reason for NOT making change


In case you didn’t have a chance to read our post giving all the info about the TransformAging Webinar, we’ll list the six video titles again so you can see just how tremendous this FREE (on 6/03 & 6/04) summit is:

  1. (Re)Starting Fitness After 50 (This one’s ours)
  2. Resistance Training: Your After-50 Easy Weight Management Program (Debra Atkinson MS)
  3. Midlife Weight Gain, Hormones, and Menopot: Strategies for Staying Slim Without Losing Your Sanity (Tamara Grand PhD)
  4. Supplementation and Skincare to Transform Aging Inside & Out: What’s Really Needed? (Mo Hagan BSc PT)
  5. Age Be Damned: 7 Dimensions of Active Aging (Colin Milner)
  6. Never Grow Old! Strategies for Making the NEXT 50 years BETTER than the first! (Dan Ritchie, Phd and Cody Sipe Phd)

Register Right Here – It Costs you $000000 (that’s zero multiplied) for the live broadcast this Wednesday and Thursday at 2:30 pm PDT. And don’t worry – if you cannot watch all six at their original broadcast times, you can get them later for a teeny, tiny payment that’s lower than you’d pay for just one of the workouts Debra Atkinson provides in her session. And put all the money you just saved into the vacation kitty for your future dream trip to Rancho la Puerta spa, a health and wellness retreat just east of San Diego. The Perfect Place for People who want to age actively!

Thank you Rancho la Puerta for sponsoring our TransformAging Summit! You sure know how to make a person feel good!Rancho la puertaNow go register. Listen at your leisure.

Alexandra Williams, MA and Kymberly Williams-Evans, MA


Transforming Ourselves Inside and Out

You SAY you want to start again with a fitness program that is tailored to your midlife body; that you intend to move more often, though comfortably; that you’d love to be strong enough to enjoy the second half of life even more than the first. You now have the chance to put your money where your menopot is!

We recently told you about our TransformAging Webinar Summit for Women Over 45, which is only a week away, on June 3 and 4 starting at 5:30 pm EST/2:30pm PT and accessible for 48 hours at no cost.fountain at Rancho la PuertaA Fountain of Youth really does exist, and it’s free to you. Just like this TransformAging Summit that’s sponsored by our long-time friends, Rancho la Puerta Resort.  sponsorRegistration is now open, so sign-up here to join us. So easy. Just like many of the active aging secrets we and 5 other fitness experts will share with you.

Have you thought back to movement you used to do and decided “I need something more attainable and less intense now that I am in my second half of life”?  Yet you still want to enjoy all that life has to offer, in a comfortable, sensible way? So have we. As a matter of fact, so many of you have contacted us asking for exactly these sessions, that we gathered up the BEST presenters just for you.

labyrinth at Rancho la PuertaWhy stay in one of the 7 circles of hormone and weight gain hell, when you can stroll the labyrinth of a comfortable life? This six-video collection offers practical strategies to make the second half of life as rewarding as the first. Take at gander at the session titles:

  1. (Re)Starting Fitness After 50 (Twin One and Twin Two)
  2. Never Grow Old! Strategies for Making the NEXT 50 years BETTER than the first! (Dan Ritchie, Phd and Cody Sipe Phd)
  3. Midlife Weight Gain, Hormones, and Menopot: Strategies for Staying Slim Without Losing Your Sanity (Tamara Grand PhD)
  4. Resistance Training: Your After-50 Easy Weight Management Program (Debra Atkinson MS)
  5. Supplementation and Skincare to Transform Aging Inside & Out: What’s Really Needed? (Mo Hagan BSc PT)
  6. Age Be Damned: 7 Dimensions of Active Aging (Colin Milner)

If you’re like Chris O’Dowd in Bridesmaids (love that movie), you’re probably saying, “Really? Really?” by now in a sexy Irish accent because you cannot believe we said you could get all 6 videos for free. But we cannot tell a lie (a different movie altogether) – you get them FREE for 48 hours. That’s 2 days (June 3 & 4), 6 videos, 8 experts, and 1 YOU, gaining access to interviews, practical tips, and easy-to-follow strategies geared specifically toward Over-45 Women.

See the picture just below? That’s Alexandra at Rancho la Puerta a few weeks ago. Does that look like strength training? It is. Does it look fun? It was. Movement is fun. Climbing stuff is fun. Eating well is fun. Going to a spa resort with friends is fun. Hiking through the grove shown below is fun. And all of this liveli-fun-ness is accessible to you too, once you make a few simple changes to your daily habits.

Climbing at Rancho la Puerta

Oh excuse me, but isn’t that Kymberly doing an even livelier version of the post-hike, archway hang? And she’ll hang there until you register for our TransformAging Summit. Please hurry and do so as those rocks can be slippery!

Hanging from R la Pa P arch

Did you Register Right Here yet?

Grove of trees at Rancho la PuertaNow you get some lovely pictures taken at Rancho la Puerta, which is about an hour’s drive east of San Diego. We partnered with them because they are the ideal fitness and health resort for Boomer women. Even if you spend all your time lounging at the pool and getting massages, you’ll still get more fit, thanks to two other key components of active aging that the Ranch offers that have nothing to do with exercise or food. Wonder what those two other things are that can help or hinder your ability to age actively? You’ll have to either go to Rancho la Puerta or attend our webinar series to find out.

pool at Rancho la Puerta

walkway at Rancho la PuertaLet your Inner Fabulosity Bloom. And in case you’re too tired to scroll back up, here is the registration link once again. We invite you to join us on June 3 and 4.

flower at Rancho la Puerta

By Alexandra Williams-MA and Kymberly Williams-Evans, MA

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