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.A 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. Registration 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.
Why 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:
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.
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!
Did you Register Right Here yet?
Now 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. .
Let 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.
By Alexandra Williams-MA and Kymberly Williams-Evans, MA
Kymberly Williams-Evans, MA
You SAY you want to be more fit and active. You really MEAN to work out more. But somehow the days, weeks, months, dare we say “years” slip by and there you are — still intending to finally be more active but not actually doing much about it. Forget guilt, self-beratement, and worrying about having excuses that last longer than your most recent resolution.
(Like the chart I made? Please feel free to pin the heck out of it.)
If you could take a magic pill (yes, one that tastes good, has no side effect, costs nothing, and is small) that instantly gave you the body measurements you want for the rest of your life, would you swallow it if it meant never being able to exercise again?
Non-exercisers grab for the gusto with a hearty “heck yeah, I’d swig that pill down! And what do you mean when you say ‘able to exercise?’ Don’t you mean ‘HAVE to exercise’?”
Exercisers break into two camps: most say “hmmm, tough choice, but ultimately I’d pass as the other benefits of exercise outweigh simply looking good. No magic pill for me, gracias”
The second camp of exercisers tries to negotiate: “any chance I could take that magic pill AND still work out regularly? Then I’d get the best of all options.”
Alexandra Williams, MA
We talked about the cognitive benefits of change in Train Your Brain. We even discussed how to make a chart for getting from A to Z, or 0 to 10, or from here to there (okay, Seuss lovers, what book is that from?) – however you want to put it.
Today I am going to talk about how small steps led me to possibly making more money. Yup, financial benefits come from change. *rubs checkbook between fingers*
I love exercise, as it does so much for me. But (contrary to what some people believe) exercise isn’t my whole life. Though I’ve never considered myself creative, I do like to bake, write and travel. But never have I been able to take a good picture. The whole concept of photography totally overwhelmed me, just as I’m sure it’s overwhelming for some of you to consider adding movement to your life.
But I went from barely understanding my iPhone camera to becoming a pro photographer, as of today. All by incremental steps and with encouragement. Essentially, I asked for a camera for my birthday, signed up for classes at the community college, did the homework, practiced and practiced, asked for and took advice to improve, then submitted my photos to a stockhouse that licenses out the rights for usage, and today I got accepted. I may never sell a single photo (I will work at it, though), but I have become competent, and confident that I can and will improve and succeed. The steps I took to learn photography aren’t of interest; my mental process is what might resonate with you.
See if you’ve ever had similar thoughts, substituting movement for photography.
“I want to become a photographer, but I have no idea where to start”
“I’ll ask for a camera for my birthday because then I’ll HAVE to do something”
“Okay, now that I have a camera, I at least should read the manual”
”Hm, this is intimidating, and I want to do it right, without wrecking my camera”
“I signed up for a class, so that I can learn to do it right, AND because now I’ll have to go since I paid”
“Aargh, this is so confusing. I just KNOW that everyone here knows more than I do”
“Wow, the teacher noticed how hard I’m working. That’s cool”
“Another student in class asked me for help today. Haha. She must think I know something”
“Now that I’ve taken my camera with me nearly every day, and taken thousands of pictures, I’m starting to understand a bit more”
“The teacher encouraged me (okay, and everyone else) to submit my photos to a stockhouse that licenses photos for MONEY. I just might try. The worst is that they’ll say no”
“I submitted my photos, and they were all accepted on the very first try. I can stop feeling like a poseur. Poseurs don’t get accepted to a professional stockhouse”
“I feel really happy with myself. I had a goal and I did it. Time for a new goal – learn nighttime photography”
Does this process sound familiar? Even me, with all my confidence, had so many doubts. But I wanted to be successful badly enough to keep at it and risk being… what? The same as I was? Worse? The only way to be worse was if I had berated myself for not trying. It’s not like I would have become a worse photographer after trying. I might have just had no talent for it. But I would have still been successful because I tried instead of dithering (I just like to say “dithering.” Probably from an overdose of BBC shows).
These four photos are the ones I submitted as my test for approval at Alamy Photo Stockhouse. The pictures have things I could have done better, and things I did well. The main thing is that I did them. Me, a non-photographer. Nope, me, a professional photographer.
Go out there and take steps toward your goals. The feeling when you do is really tremendous. It feels so good to be happy. Even if I never make more than enough money for a cup of vanilla chai, I still get to call myself a pro. So worth every crappy photo I took (and will continue to take) on my journey.
By the way, if you’re in the U.S. you might like to enter our giveaway for Cold-EEZE natural cold remedies. They have six different types, and you might win one of the 5 sets they’re offering.
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Kymberly Williams-Evans, MA
Thanks and sweaty hugs to those who participated. You burned two calories just by clicking away. Of the roughly 135 entries recorded, the top vote getters of the surveys are below. The answers are listed with most popular leading off.
What Does “Age Gracefully” Mean to You?
We confess that we offered the option “Age Gracefully” because so many midlife women identify with the phrase. As you’ll read in our post on getting older in a positive way, we don’t use this term too much ourselves.
But we really don’t know what aging gracefully means to you as it’s such a subjective phrase. So we asked online baby boomers to tell us their interpretation. (Yes, we did a highly subjective survey in Facebook. Worked for our purposes! We even got a few replies from men).
Forget Aging Gracefully; Go For Gratefully
What do you think of this reworking of the phrase from Gigi Schilling, over at Over Fifty & Irresistible! in Facebook?
Gigi prefers to age gratefully instead of gracefully. “Aging gracefully is a bit demeaning to me. I prefer to age GRATEFULLY even though I also believe that GRACE is a must in everyone’s life at any age.”
Alexandra here to say that no-one told me I was supposed to age “gracefully.” In fact, I wasn’t even aware that I was “supposed” to age in any manner at all. Whatever the expectations were for my parents, they no longer apply. We are the generation that grew up being called “Foxy Ladies,” so I’m sticking with that self-concept and being clever as a fox. In other words, I’m using my mind every day to motivate my body to move so that all the Silver Foxes will be motivated to call me Foxy Lady when I’m 80. All it takes is a smile and confidence (and some knee surgery here and there). Survey that!!
Overall, the results indicate that we boomers most fear losing our faculties and function. We are motivated by how we feel and function much more than how we look. Being hale and hearty ranks the highest. Now that’s what we call “Active Aging!”
Now please stay active and comment below. What’s your TOP numero uno reason for exercising?
Kymberly Williams-Evans, MA
All of the following, seemingly contradictory statements are true … depending on …. your goal. Ready to mix and match with more style than when you are in a Macy’s dressing room? GO! (Answers at the end of the post). And when you see a link, click on it for more detailed scoop on each action and benefit.
A. Cardio training – of any type — is best.
B. Strength training is more critical than cardio activity, especially for baby boomer women.
C. As you enter midlife, you need to incorporate 7 specific movement habits into your cardio workouts to get the best results.
E. As few as 10 minutes of high intensity training per day is sufficient.
F. Make sure to include resistance training, aerobic exercise, and stretching in your workout program at least 2-3 times per week.
G. Aim first for Amount of movement; Next for Type of activity; then for Intensity of exercise level
H. Go as long as you can, as hard as you can, as often as you can.
Which numbered goal below goes with which lettered advice above?
Bottom line if you forget everything? (Well, that means you aren’t performing any cardio, because you just read that cardio enhances memory). Anyway, if nothing else, simply remember that doing something is almost always better than doing nothing when it comes to accruing health benefits. And the more fitness benefits you want out of your movement, the more frequency, attention, and effort you have to commit to.
Commit to follow us, up hill, down dale, over the pale. Subscribe now if you haven’t yet, and get FREE our booklet, 34 Guilt Free Strategies to Avoid Holiday Weight Gain. Get insider fitness advice all year!
Kymberly Williams-Evans, MA
Take a look at the following images I used in the presentation I gave last week at Rancho la Puerta Fitness Spa located in Tecate, MX. The Ranch is so wonderful and special that I wanted to make sure my session was as valuable. If memory serves me right, the following 7 factors will improve your recall, memory, attention span, and focus. ha ha ha Oh, and my presentation was well received too!
Before you get to those 7 things you can do to gain for the brain to the max, note that the key is to engage in CARDIO activity. While ALL exercise is thought to improve cognitive skills, cardio is top doggie. If you combine cardio with any of the 7 factors coming right up, you are getting exponential return on your exercise investment.
Yup, cardio has more benefit for your gray matter than crossword puzzles, learning a new language, sudoku, and international travel (though these are all helpful). Say, click that link <—- to read about how smart Nepal made me.
And we mean it. Steps as small as going left instead of right, or working out a different day or time than usual all register as new in the brain.
Hmm, are you starting to get any ideas about what kind of cardio activity might be best if your priority is to boost your brain?
The midline is the the line that visually divides your body into a left and right side side. If your right arm reaches to your left side, you have crossed the midline, for example.
Want a summary image you can pin? So do we! Pin away my hearties!
And on that final note, zzzzzzz. Or semi-final note. If you want to experience this presentation in its entirety, come to Tenaya Lodge’s Wellness and Spa Retreat Jan 16-18, 2015. That’s another smart move!
Kymberly Williams-Evans, MA
Recently Alexandra and I served as hosts for the AARP’s Care4YouToo Contest, designed to help caregivers focus on their own health and fitness. Participants from the AARP caregiving community revealed a lot about winning and losing! On the losing side — they reported losing weight and bad habits. On the winning side — not only did 7 people win prizes, but also participants exhibited winning behaviors that helped them become healthier and happier.
Caregivers have a particularly challenging task taking care of their own health. (More on this subject with solutions at this post on Caregiving and Exercise. Click to read.) Yet, as this contest revealed, they do find ways to help themselves as they help others.
As many baby boomers already know, caregiving itself is so overwhelming that tackling huge, unspecified goals such as “getting fit,” or “”eating better” are doomed as they become one more big item on the neverending “to do” list. Contest participants reported that small changes led to success. Some of their small steps?
As one caregiver in the AARP caregiving community pointedly said: “even the smallest changes or the smallest actions done repeatedly will, over time, make measurable progress. I am applying this to everything that is ‘out of control’, the mail, magazines, newspapers, clippings, laundry, grocery shopping, yardwork, housework, demands on my time.”
Keep in mind that caregivers are among the most time pressed, life stressed, energy depressed group. (Oooh, do you like what I did with that sentence?) Nevertheless they were able to find and celebrate small successes. Being aware of progress, no matter how minor, inspired them to to continue with their efforts.. When the going got tough, the tough got going – with self-praise, a plan, a refocus on what they had managed to achieve. So focus on what you have accomplished, rather than on how far you still have to go or temporary setbacks.
Bad news often serves as a catalyst for change. Ideally you won’t have to face adversity to be inspired to make behavior changes for the better, as the following people reported.
Those who made positive and permanent changes tended to share their successes, challenges, and goals. They reached out for support when they needed it. They congratulated others who overcame pitfalls or reached milestones. They listed their own achievements.
Whether your support group involves two friends, your entire family, a bunch of work buddies, online strangers, a Facebook group (such as the ones we belong to on Facebook. Email us or add a comment if you want us to invite you into any of our online midlife women communities), or a structured event such as the AARP Care4TouToo contest, your odds of succeeding improve when you progress with others.
To paraphrase one of the winners of the AARP Care4YouToo contest, these strategies may not be easy, but they are simple. You CAN do it! Ask your community and they’ll tell you.
Read this post for more strategies on how to improve your health and lose weight when you have heavy demands on your time, emotions, energy, and resources.
Then book us to speak at your events: (805) 403-4338 or email email@example.com.
Improve your move when you go to our YouTube channel for short videos that will improve your active aging adventure! Have you subscribed yet to our blog? Please follow us on google+Alexandra and +Kymberly, on Twitter: AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit.
Well, it depends. Yes, it depends on your goals and priorities. All of the above comments are true — given a specific goal. My goal with this post is to start with the outcome you might desire and offer an appropriate suggestion based on that desired result. For example, one of you might have a primary goal to lose weight, while another of you might prioritize avoiding illness. The workout for the former person would include some high intensity, interval aerobic exercise once or twice a week. The protocol for the latter would be to walk casually every other day.When creating a workout routine, start with the outcome and goals in mind as they'll dictate… Click To Tweet
So let’s hop, skip, walk, sleep, and jump from goal to goal hoping you find what you are looking for along the way. If you ever wanted to know “what’s the best fitness advice for me?” then find your goal below with the “best” tip after it. (Also check out our post on the BEST cardio exercise).
Trying to lose weight? Apparently Baby Boomers have the highest obesity rates of any age group – topping 35% in 17 states and 30% in 41 states. Freak Out Fit Fact!! If you do have a weight loss goal, try the following:
Want to feel more comfortable, capable, and confident in your body? Strenghthen your abs and core muscles. How? Take advantage of Alexandra’s and my combined 70 years’ experience as certified fitness professionals to transform your core and more with our program: “Ultimate Abs Workout Collection for Women Over 50.” <<<— Click that link then come back here. Move from weak and (dare we say, perhaps “flabby”) to strong and Fab-Abby!Baby Boomers have the highest obesity rates of any age group in the US Click To Tweet
Reducing stress is the number two top motivator for working out according to a Concorde University study (wondering what the number one motivator is? I’ll tell you at the end of the post). AARP Bulletin Jan-Feb 2014 shares that people 50-64 (uh, that’s us baby boomers again) feel more stressed out than people over 64.
How do you destress? If you are like many Americans, you turn to tv or online activities. However, people who use these methods also report not finding them helpful. Cognitive gap here readers! What is helpful for destressing? No surprise — physical activity. That’s pretty much ANY movement. How is that for good news and easy advice to follow? Do what you enjoy and you’ll be less stressed. Read our post on reducing stress and be even more mellowed out. IDEA Fitness Journal June 2014
Need to reduce your blood pressure? Try isometric exercises. Those are the kind where your muscles are under tension without changing length or joint angle. Planks and wall sits are good examples as is a chest squeeze where you press the palms of your hands together in front of your chest and hold the resistance pressing hand to hand. Envision the “namaste” position. Now hold that and stick to it for 4 weeks. Yup, you are bringing your blood pressure down! Mayo Clinic Proceedings (2014;89 , 327-34)
Let’s aim big here. Want to live longer (and better?) Then you must pump it up. Rest assured– you don’t have to go Arnie Schwarzie style. A UCLA study of men over 55 and women over 65 confirmed that more relative muscle mass leads to a longer life. And you’ll probably look and function better in that life too! My fitness pro tip for you? Start in a strength training class led by a knowledgeable instructor . You’ll get exercise ideas, form feedback, safety cues, and interaction to make the experience more enjoyable and effective. American Journal of Medicine 2014
If you want more life satisfaction, improved psychological well-being, increased flexibility, and better dynamic balance – take Pilates lessons. Mat classes brought benefits as did work on Pilates reformers and other specialized equipment. Find the Pilates training that you enjoy and reap those many benies! To increase your happiness even more, read our post on Getting Happier. IDEA Fitness Journal June 2014
Want to make better decisions and smarter choices? Engage in 15 minutes of mindful meditation prior to making your decision. You will be able to focus more effectively on information available now (vs in the past or present) and to ignore other emotions, thoughts, issues that might get in the way of your ability to think rationally and clearly. IDEA Fitness Journal June 2014
Of course, many more goals exist with endless good advice to achieve those specific goals. If we did not cover YOUR goal, put it in the comments with your question and we’ll get you the latest Fun Fit Facts and workout tips. The main message Alexandra and I hope you get from this post is that no matter what your exercise goal is, moving will help. Move Often. Move to Improve!
And since you made it all the way to this point, you get to find out the Number One Reason US adults of all ages report as their main motive for working out:
To be toned and fit. Whatever that means to you. Yup.
Not only are we movers, but also we are speakers. Book us to speak at your events: (805) 403-4338 or email firstname.lastname@example.org.
Kymberly Williams-Evans, MA
While listening to the press conference, part of me was thinking, “Wow, what a great tool. So easy to use and understand.” Boomers and Older Adults have consistently said their three top desires for technology would be to connect with loved ones, shop, and maintain cognitive health, and this tablet will help do that. Yet another part of me was thinking, “So basic. The RealPad would never be something I’d buy, as I am not intimidated at all by my various devices.”
What I really should have thought was, “I am not intimidated by things I have already learned.”
Learning new tasks is also a well-known way to maintain cognitive health. According to the National Institutes of Health (NIH), “by increasing the complexity of the environment, these activities may increase cognitive reserve. In general, there appears to be support for a positive association between cognitive activity and cognitive functioning in late life.” By this standard, I now have a huge reserve of smartness awaiting me in old age. Want to know why? (there is only one right answer)
For my birthday I asked for a DSLR camera as I want to take better photos for the blog. I have never used anything but a point-and-shoot, nor have I ever had a photo class. And I have zero artistic sense. But right after receiving the Canon Rebel T3 I signed up for a photography class at our local community college. A week late. So I had some catching up to do. Which meant this:
* Get home Saturday night from the convention, leaving one day to prep for the Monday class
* Read the camera manual (which turned out to be totally different from “understand the manual”)
* Learn the computerized college system for finding, reading, and downloading info
* Download the Adobe Lightroom program/ app
* Watch tutorial videos on how to use Lightroom and the Canon
* Search Google repeatedly for help, as I got stuck a lot
* Figure out how to use the camera (I had to get 2 other people involved for a few places where I got stuck, when even Google was too advanced in its explanations)
* Take photos
* Take a self-portrait (which meant learning to use my tripod and the camera timer)
* Upload photos from my camera to the computer, then to the photo app
* Follow the professor’s instructions for labeling and sending the selected portrait to her
* Send the photo in by the deadline (and do the assigned reading, which assumed I already did all the above)
That is a lot of f***ing steps. I would have quit if I hadn’t signed up (and paid) for the class, as it was overwhelming to have so much to learn in just one day. But I know that about myself, which is why I signed up for an in-person class instead of just buying an online tutorial that I’d never actually get around to. I felt exhausted after spending most of the day just trying to get up to the baseline required just to take, save, and send a photo. I also felt smarter. Because I did it.
Which brings me back to the RealPad. I now remember how daunting it can be to learn computer skills. Actually, I tried to quit setting up my Twitter account in 2010, but a friend wouldn’t let me. She held my hand (telephonically) until I figured it out. So if you’re intimidated by the computer (or know someone who is, as you obviously know how to read this blog post online), the RealPad could be a very happy solution, as it truly is ready to use right out of the box. You can learn about it by clicking on this ———–> link.
After feeling incompetent and frustrated for much of the day, I actually ended the day feeling quite proud and smart. And tired. My brain needs a nap. The rest of me needs to move after sitting at the computer for too long. So this post is now over.
Kymberly Williams-Evans, MA
Do you have suggestions or success stories for making the most of your second half of life? Do you agree with the list below of the –
The one that most reflects me is #2: having greater confidence. Yup. As Julie Andrews sings as Maria in the Sound of Music, “I Have Confidence in Sunshine; I Have Confidence in Rain; …. Besides Which You See, I Have Confidence in Meeeeeeeee.”
Women shared other positive interesting tidbits in the More Magazine survey. How do you answer?
Apparently 86% of women over 50 believe they appear younger than their years. Gotta love that confidence (back to #2 above).
A resounding 83% of respondents said “no.” But how do we know they are telling the truth? Aha haha Cracking myself up here.
4. Did you increase your workouts like 64% of More readers? As a fitness professional, I was happy to see so many midlife women turning to exercise as the ultimate youthenizer.
3. Perhaps you wore sunscreen more often, in common with another 64%.
2. Moving up the scale of actions women over 50 took in the past decade, we come to 70% coloring their hair (I call it “returning to my roots.” If I colored my hair, I mean…….)
1. In the top spot, 74% of women shifted to a healthier diet. You too?
Take a look at “Why It’s Great to Be a Boomer” to see whether your reasons are on that list. Also, if you agreed above that you look younger than your years, do you have more energy than 20 or 30 year olds? Can you get to that energy level? Click on our post, “Can a 55 Year Old Have More Energy than a 20 Year Old?” to take a look.
Readers: What song reflects your state of mind or personality?
What makes you an Active Aging Superstar?
Photo Credits: The tree and Buddha photos were taken by our friends from Hamburg, Andy and George. All others are mine.