Archive

Category Archives for "I Want to Be Stronger"
8

Solving Knee Pain: What Is and Isn’t Working

Kymberly Williams-Evans, MA

What You do vs WHo You AreI knew I was facing at least two knee surgeries. What I wasn’t sure of was when. My plan was to stave off the knife and downtime for sometime in the next decade. (Read part one of my knee saga via this link). Turns out my right knee– the formerly “good” one– and two orthopedists have a different, sooner, hustle up, and “get the surgery over with” plan.

All the knee rehab in Santa Barbara is not going to repair two torn menisci. (I tore them teaching my Forever Fit Cardio class. I think the left knee got fed up pulling the load for the right, arthritic one and fired itself from overachiever duty mid-mambo).

Bad Timing of Rest vs Action

However the knee rehab and other protocols I have been trying ARE helping address the osteoarthritis. I am learning more every day about what a lifetime of being active, teaching fitness, and having a high pain threshold can do to knee joints. That last aspect — having a high pain threshold — does not pair well with thinking I can tough out any pain or solve swelling with ice and movement then ice and movement then ice and movement. Did you see the word “rest” anywhere in there? I kinda skipped that phase. Yeah, that lying around, not doing cardio and not teaching exercise part is hard for me. I fear that rest will lead to lethargy and the start of the end. And I don’t want freedom of movement to end. Anyway, ……

If you are also suffering from knee pain or wanting to avoid having knee issues, then limp along with me through some 7 discoveries.

  1. Straighten KneesSimple habits may be making your knees worse. For example, when sitting, do you tuck your legs under your chair? Oops. According to Rick Kaselj’s Fix My Knee Pain program (which I am following and encourage you to buy and try as well), those of us with knee problems are better served to extend our legs when sitting. So simple, but I had not known that!
  2. Physical therapy really does help … if you actually do the exercises! When I am at the physical therapist’s I overhear other patients through the non-soundproof curtains. Almost everyone in the areas next to me confesses to not keeping up with their rehab homework. I have been super faithful about doing my PT every day. While PT cannot heal the menisci tears, it does help with all the surrounding structures. For sure it is helping both with the current symptoms AND the causes. Knowing the causes of my knee issues is critical as I don’t want to go through surgery to repeat bad patterns.
  3. The chondroitin powder I am taking does not seem to be doing much. Everyone else I talk to swears by some sort of glucosamine or chondroitin. I will give this approach another month, then reasses.
  4. Indoor cycling as a substitute for step class is hit and miss. Sometimes I can ride and ride with no downside. Other times, my knee starts to hurt in minutes and swells up. Yes, I keep the tension low both times. Staying motivated to cycle on my own is hard for me as I prefer to work out with people, cues, and group energy.
  5. 20140829_115158Pool activities are Sah-weeet! When Alexandra and I were presenting wellness sessions at Tenaya Lodge at Yosemite last weekend, I put myself through my own aerobic workouts in their pool. I got to go for it without aggravating my joints. So happy! Note to world – aqua aerobics is not a little old lady workout! It’s a way to add intensity without impact. And thanks to a nice neighbor who has a pool and generous heart, I am going to implement more water works … once her pool is a leeetle warmer.
  6. Water is your joints’ friend. Drink lots.

Sitting By Choice or By Necessity

My hope is to get this arthroscopic procedure scheduled asap, so I can get back at it asap! (Do you hear me, insurance people. Get those approvals rolling, please!). When the doctor told me I could stand for only 10 minutes per hour, I had to rethink my whole mindset. As a fitness professional, I know our nation sits too much and moves too little. But we all tend to be around those who are like us – similar values, habits, activities. (Hot tip — if you want to be more active, hang around active people). So I don’t interact with too many sedentary people. I have to admit, these two weeks of limited, painful movement is not making me more compassionate. It’s making me more uncomprehending of those who can move but choose not to.

Oh, and tip 7strengthen both your core and your glutes if you want to help your knees. Thinking that quad strength alone will protect those needy knees is too limited.

Bonus Tip: Read our posts, “Knights Who Say “Knee” and “What Can You Do When Your Joints Ache and Holler” for more knee solutions.

9

Fun + Fit + Midlife = Functional Aging Specialists

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Feel Like Super Woman

Ready to Function Like a Super Woman?

Want to put some Function into your Fitness, while having Fun? So do we! Specifically, we want to bring you the biggest bang for your baby boomer best body buck. That means upping our game when it comes to offering exercise advice that helps you age actively.

Therefore we are embarking on a course culminating in us becoming certified Functional Aging Specialists. Hard to make that certification sound sexaaaay, but it is! And you may increase your sexy sass too if you take our advice based on what we learn. This credential is designed to be the “ultimate mark of distinction for fitness professionals” wanting to work with the over 50 gang, crowd, party people!  The goal of the curriculum is to maximize physical function for mature adults.  We already know how to handle immature adults. Ah ha ha aha.

Functional Fintess Program

Never Grow Lame! Function Well with Us!

You may be asking “What is Functional Training and how is it different from traditional workouts?” Um, you were asking, right? Just say “yes.”

“Functional Training” Means What Exactly?

Functional fitness trains your body for the activities of daily life. Another way to think of it is focusing your exercise efforts on Movement, NOT Muscles. How does your workout translate to making your work, hobbies, daily tasks, leisure activities, and occupation easier, better, and more comfortable?

Bicep curls, triceps extensions, and bicycle crunches certainly have a place in the exercise world. But as we age, moves that allow us to maintain (maybe expand?) our physical capabilities become more relevant. Enticing even! We’re talking Quality of Life here, Boom Chicka Boomers and cohorts! Let’s avoid “boomeritis” and move in ways that support the life we’d like to become accustomed to. Can you step over big obstacles on the ground, for example?

Is National Celebrity Status as Baby Boomer Fitness Pros Too Much to Ask?

K and A at Tenaya Lodge cooking class

We think we’re the “Its”

We energetically share that we want to be the IT girls when you think of fitness and baby boomers. Nationally, globally, intergalactically.: K and A = top fitness sources for over 50 active aging advice pros. Please wish us luck and good study habits as we launch into the 18 module program that has a timed test and a spiffy looking piece of paper with a gold stamp on it at the end. The certification program — offered by Drs. Cody Sipe and Dan Ritchie of the Functional Aging Institute (FAI) — takes up to 6 months to complete. Since we are overachievers who make the top 10ish percent possible, we plan to finish in halfish that time. (Read our About Us page if you want to peel back the curtain on our other qualifications).

Are You Joining Us As We Go From Special to Specialized?

Kymberly holding her dog

No dogging it! Get functionally strong

Functional fitness fanatics (and the FAI) declare that If you move better, you feel better. And when you feel better, you look better. And, Daaaahlinks, You Look Marvelous! Or you will when we’re finished with you … and our certification program! Yup, we are going from being Special to Specialized Functional Aging Pros and you are coming with us. Right?

PS Comment below if you know whom we are paraphrasing about looking Maah-vah-lous! Reveal your true midlife status.

 

3

Exercise Advice Depends on Goal: Test Your Knowledge

Kymberly Williams-Evans, MA

20140828_075500Can you match the exercise statement below to its correct goal? Ever seem confused, overwhelmed, or downright cranky at what appears to be contradictory workout advice? It could be simply making sure you know what your primary exercise purpose is. Then you can select the proper solution to address that priority.

Take Our Mix and Match Test

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.

Go for Action with Go To AdviceIMG_4997

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.

D. Accumulate at least 150 minutes a week of aerobic activity.

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.

Given Which Goal?

20140701_190809

Which numbered goal below goes with which lettered advice above?

  1. Burn calories and improve overall health – minimize risk of disease and illness – at any age.
  2. Boost metabolism and maintain function (ability to continue daily tasks and activities) and minimize risk of falling, especially post age 60.
  3. Enhance brain power, improve memory, and stave off cognitive decline.
  4. Increase life expectancy, improve cognitive skills, reduce the incidence of chronic disease and disabilities.
  5. Maintain fitness level if you are already fit.
  6. Achieve general fitness – defined as having lean body mass, minimal stored fat, good endurance, flexibility, and muscular strength.
  7. Keep lost weight off
  8. Prevent weight gain; lose weight, keep lost weight off – the trifecta. Ba da bing! Click the links to read about Fat Loss and more.

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.IMG_4785

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!

ANSWERS: A1, B2, C3, D4, E5, F6, G7, H8 Yeah, I made it easy for you … and for me. How did you score? You are a winner no matter what, as you now know more about this subject than most US adults.

Alexandra wants to win the Modenus/ Ambiente Frankfurt Holiday Shop Window contest, which would mean a trip to Frankfurt to share the latest in Dining, Living and Giving with you, so please take two seconds to click here and vote for her photo. Make her holiday! (Ends Friday, Dec. 19 at 2pm PST). Thanks!

10

4 Health and Fitness Strategies for Losing and Winning

Kymberly Williams-Evans, MA

Evil statues, K and A in Thailand

Always professional, especially when supporting a good cause!

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.

What can we learn from their experiences that could help improve your health and well-being? Whether you wish to gain energy, drop fat, make healthier food choices, reduce stress, cut the need for medications, improve mood, sleep better — to name just a few goals – see whether the following advice works for you too.

1. Recognize that small steps lead to big changesSmall Steps; BIg Changes

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?

  • Cutting portion sizes by a third
  • Walking in place while watching tv
  • Taking extra trips up and down the stairs to get in cardio and strength training
  • Going to bed half an hour earlier
  • Reducing coffee intake from 4 to 2 cups per day
  • Extending daily walks by 5 minutes
  • Wearing a fitness device to track movement
  • Connecting with at least one positive person — whether in person, on the phone, or online
  • Swapping out one soda for a glass of water

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.”

2. Acknowledge the positive changes and actions you have taken

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.

Khalil Gibran quote at Rancho la Puerta

“Our life is determined by the attitude we bring to it.” Kahlil Gibran

3. Use setbacks and bad situations as inspiration to shift in a healthier direction

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.

  • “A few years back I weighed in at 225 lbs. Favorite food was a buffet! Found out I had Diabetes. (Made a lot of positive changes to my diet and movement habits).  All this happened in about 9 months. So it really is very simple to do…I did not say easy…just simple. Feeling like a million bucks.  Worth it.”
  • “Since my triglycerides were high on my last lab test, I quit drinking pop.    I am trying to drink a glass of water before my meals; especially lunch and dinner.”
  • “I would like to ELIMINATE at least half of the prescription medications I take . I have Lupus, Hypertension, and a Vitamin D Deficiency…including Cholesterol issues…I figure a lot of my issues could be solved with a MAJOR DIETARY CHANGE!  Cut out the butter, fried foods, and sweets. I’m intelligent and still got some of my ‘girly looks’…so I WILL improvise and find a way to make my diet SATISFYING. Utilizing the AARP TOOLS and CALCULATORS should make this diet overhaul an ENJOYABLE AND REWARDING CHALLENGE!.   WISH ME SUCCESS.”
Team Interval at Bacara

Both “I” and a “T” for Team are in “Community”  Go Team! Go!

4. Use the power of a community

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.

  • “I just started volunteering.” It’s a win-win situation.”
  • “Help! Something needs to motivate me to begin regular exercise.  Caregiving is making me gain weight. Any advice?’
  • “Good for You! Happy that you can do Yoga. I can meditate, but I cannot do Yoga.”

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 info@funandfit.org.

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.

13

Confused by Conflicting Fitness Advice? Then Do This

Kymberlys lunge post at Rancho la puertaDo you ever feel stuck, confused, or misdirected by all the exercise advice coming your way?

  • “Move moderately every day.”
  • “Go hard with your cardio just once or twice a week.”
  • “Exercise more.”
  • “Relax, sleep, and meditate more.”
  • “The best activity for the over 50 crowd is strength training.”
  • “Aerobic exercise is the best way to improve your brain and body, especially as you age.”

Aaaackk What’s a midlife, active ager personage to do when workout advice seems so contradictory??!!

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).

Alexandra exercisingGoal: Lose Weight

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:

  • Do interval training. (Get more scoop on how to easily incorporate Interval Training here).
  • Eat meals on a regular basis. In general, eat breakfast within an hour of waking up. Then put no more than 5 hours between meals.
  • Look for ways to reduce stress. Taking even a 15 minute relaxation break can boost your metabolism — the rate at which your body burns calories.
  • Read our post on the the best ways to burn fat. Just promise not to be sitting down while reading about fat burning!

Goal: Strengthen Your Core (we interrupt ourselves for this Public Service Announcement)

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

Goal: Reduce Stress

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.

Women and water sculpture at the RanchHow 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

Goal: Reduce Blood Pressure

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 [3], 327-34)

Goal: Increase Your Life Span

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

Plank pose on the mountainGoal: Have Better Balance, Flexibility, and a Happier Life

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

Goal: Make Good Decisions

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

Difference between motivation and inspiration?Move to Improve

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.

Readers: What motivates you to exercise?

Not only are we movers, but also we are speakers. Book us to speak at your events: (805) 403-4338 or email info@funandfit.org.

Sign up to start "youthifying" today.

Kymberly Williams-Evans, MA

13

5 Fitness Quotes That Irk Midlife Exercisers

Hot tip to those of you who want to entice baby boomer women into the world of movement and exercise :

Sculpted hands reaching upDon’t scare us off with negative, intense “motivational” expressions. Our joints are already yelling at us. Our soft middles don’t relate to hard core.

Play nice. Emphasize the joy, fun, camaraderie, and energy that exercise brings. Am I right, ladies? We want to do what feels good or helps us live better. Skip the punishment angle, the “all or nothing” approach;  get right to all the benefits and the fact that even a little movement goes a long way. Go Active Aging Women Over 50! (Yes, go to our other post on this subject if you like a good rant).

And now to the expressions that invoke Towanda:

 

Negative fitness expressions

What workout quotes tick your wick?  Let’s get a good list going in the comments below. And pin this baby, will ‘ya?

 

 

21

Be Fit to Travel with these 7 Quirky Exercise Options

Climbing the road. Fit to Travel

Alexandra Works Out on The Road, Literally (Click on the photos to extend your journey!)

You’re fit to travel and looking forward to action. Yet travel time can also mean spending more time sitting in planes, cars, hotel rooms, and on relatives’ couches. Vacations and travel also disrupt workout and exercise routines. Get in some movement while on the road or in the air by looking at options from a new angle.

1. Escalate Your Choices

Alexandra: Yes, you can take the stairs NEXT to the escalator, or climb the escalator steps instead of standing in place, just as easily as you can walk on the airport moving walkway instead of standing still. But what about going the wrong way? If few people are about, why not walk up the down escalator, or jog the opposite way on the moving walkway? Kids do it all the time, so why can’t we adults?

2. Check Out the Hotel at Check In

Casita at the Ranch

Exercise Your Right to Nap in Your Room

Kymberly: Overcome travel fatigue by taking advantage of fitness opportunities in your hotel. Check into your room, then check out the options.

First stop: the fitness room. No matter how modest or spacious, this is usually one of the quietest places at the hotel, which means you may have it to yourself. Wear whatever works, sing along to your iPod, put the tv channel on your favorite re-run as you get in a brisk walk on the treadmill.

3. Step It Up and Down

Next up: Stairs instead of elevators! That first trip with luggage deserves the elevator. After that, step it up! So obvious, yet how many people do you see using hotel stairs? If you’re staying on a high floor, take the elevator halfway, get out and walk the rest of the way. If your room is on a lower level, take the elevator a few flights past your floor and walk down. Do a mini-step class on the bottom step or landing.

Travel time can mean more sitting time unless you try these quirky options. Be fit for travel! Click To Tweet
Water workout pool

Admit it – This Pool Beckons (Click on the Photo to Dive In)

4. Keep Hair Dry with This Water Workout

What next?: the pool! Hate swimming? Want to keep your hair dry? Can do! Jog in place at waist to chest depth or do a few powerwalking laps. Stand in a lunge position and jump-switch legs back and forth. Be creative moving your arms and legs about underwater creating resistance for a nifty and refreshing muscular endurance workout.

5. Take Off with This Plane Program

Trip to Thailand

Walk Those Runways

Alexandra: On a very long flight to Thailand a few years ago, Kymberly and I were in physical discomfort from being seated for too long. Ever since 9/11, it seems we are discouraged from moving about during flights. Fortunately we found out that our plane had two levels with a stairwell at the back. So we climbed up and down for a while, then did stretches and leg work in place on the stairs. No-one gave us unfriendly looks, and we even spotted a few copycats after we were done.

6. Trot on and off Trolleys

Some cities offer sightseeing trolleys that allow you to hop off, visit an interesting place, then hop back on, including our home base Santa Barbara. When I was in Savannah, Georgia, the free on/off buses were a perfect way to sightsee without having to walk the entire historic district or stay on a bus the whole time.

7. Pop a Squat Set

Chevy Volt and Alexandra in trunk

No junk in your trunk with these travel moves.

Even if you are stuck in the crappy middle seat of a domestic flight, and cannot “get up and move about the cabin,” you can still do squats. Unbuckle, start to stand, then sit back down. Do this ten times at repeated intervals and you will feel so much better when the flight’s over. You might even avoid having your legs fall asleep, which is what happens to me on flights if I stay still. Who cares if people stare? They are envious of your talents and ingenuity.

Kymberly: They are probably also jealous of your hot fun in the summertime! Road song! Click to sing along. Evan better, click if you want your travel to be transformative.

Transformative Travel: 11 Helpful Tips for Travelers

Travel to related posts by clicking on the pictures. Where will they take you?

ACTION: Go on active aging journeys with us by subscribing. Let’s be fit to travel to many more years in the future.

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Save

Save

Save

Save

Save

Save

14

Best Workouts for Women Over 50: 7 Age-Relevant Training Principles

Women over 50 - 7 training principles

Age actively with us

Choose the best workouts for women over 50

Kymberly: Want the Ultimate Baby Boomer Body? Personally I am ok with the “Ixnay on the Bikini, but I’ll Still Wear a One-Piece” Body. To get either version, you’ll need to incorporate 7 important, midlife-specific training principles into your exercise routines.

What are key workout plans for women to achieve optimal fitness?

First, we need to establish and agree that midlife exercisers are special, with unique attributes.

Want the Ultimate Baby Boomer Body? Incorporate these 7 midlife-specific training principles… Click To Tweet

Women Over 50 Are Unusual Exercisers in 6 Ways

Baby boomers K and A new headshot

We’re special, so special (Photo credit to Lisa Lehmann of Studio Jewel)

  1. Ours is the first generation to grow up with exercise continued into our adult years;
  2. Our generation’s attitudes and priorities make it easier for us to train and be trained and to understand the need for intentional exercise;
  3. We have the funds and resources to invest in our well being (that’s the statistical theory, at any rate);
  4. Our age group is one that is proactive and doesn’t take our health for granted;
  5. We desire socialization and camaraderie, with a particular fondness for group exercise. Therefore, we tend to prioritize exercise differently when we are a part of a group or when under a trainer’s leadership;
  6. The downside is that we also tend to fall off or quit being active when life gets chaotic, and caregiving or other family needs pull us away.
Women over 50 are special and unusual exercisers in 6 ways. How can we use our unique status to… Click To Tweet

So what do we unusual, interesting, unique, and different women need to do to achieve functionally strong and healthy bodies, minds and attitudes? How can we create targeted workout routines for women like you (and us)?

Outdoor workout for women like Alexandra

Alexandra being unique and interesting

Alexandra: I am seriously hoping the answer involves Clive Owen or Colin Firth, but I’ll settle for just assuming you are speaking of ME when you use the adjectives “unusual, interesting, unique, and different.” Hmmm, second guess. Does it involve bacon? Even though I am a vegetarian, I feel certain that the answer to many things is “bacon.”

Now,  you said midlife women are special in 6 ways. And if you’d given 6 training principles, I’d know Bacon was the answer — Kevin Bacon. If you don’t know about the Six Degrees of Kevin Bacon, you can read the link while doing your seven training principles. To defy gravity (and age), plus engage in gym movements, do this Footloose workout.

Kymberly: We know my sister is really Baking, not Bacon Woman. Anyway, stay Footloose and Bacon Free when you incorporate the following into your regimen:

7 Training Principles for Women Over 50

1. Increase Intentional Stepping

Continue to build bone strength by selecting impact activities. Especially at our age, we need to strike the ground by walking, jogging, skipping, and stepping to stimulate our bones. Step classes are particularly effective at offering impact without adverse joint stress. This is a case of wanting gravity’s effects!

2. Use Body Weight in a Functional Manner

Choose movements and exercises that mimic daily life activities such as climbing stairs, loading groceries into the car, carrying luggage on fun, exotic, vacation trips. (A boomer can envision, nicht wahr?) Such exercises might include step ups and squats, for instance.

3. Train to Preserve Back Health

Brace through the core and hinge from the hips. Add dead lifts to your repertoire — but let’s call them “live lifts,” shall we? Look for opportunities to activate the back (dorsal side) of your body in addition to performing ab and core work.Practice good balance and posture

4. Focus on Posture

Be sure to sit and stand “strong.” Address muscle imbalances. Take action now to improve posture now and later. No Dowager’s Hump for you, just Dowager title and property rights. Speak to me Downton Abbey fans!

5. Engage in “Brain Gym” Movements

  • Move in ways that connect the left and right sides of the brain such as crossing the midline
  • perform diagonal movements, (cross chops anyone?)
  • memorize movement patterns (choreography is a good thing)
  • follow cues or directions

You can see where fitness classes really are ideal for those of us wanting more than physical payoff from our workouts.

Kymberly on log in Yosemite

Defy Gravity AND Train for Good Posture standing, sitting. lying, hovering in midair!

6. Defy Gravity

Reap on land some of the gravity defying benefits of water exercise. Who doesn’t look forward to reduced joint stress, buoyancy, and a certain lightness of being? Translate that “up” feeling to land movement by emphasizing the up phase. For example, with squats, engage your muscles more when standing than lowering. Change the pace, speed, or emPHAsis of moves to prioritize the press away from the floor. In short, concentrate on the parts of exercises that work against gravity.

7. Input Impact to Improve Internal Integrity

I, I, I , yi yi! Use both cardio and resistance training to target age-related risks and preventable declines. Do the exercises you choose challenge your mobility? Balance? Bones? Coordination? Just as you might choose nutritionally dense foods, select movements that offer a compound or multiple return for your invested effort.

Kymberly: Begin with the end in mind — increase overall strength, stamina, core strength, mental agility, resistance to disease, and ability to continue pursuing life with vigor and enthusiasm. Heck, we also want to look good, right?

alexandra TRX plank tuck - workouts for women over 50

When Will This End?

Alexandra: I’ve only got my end in mind.

Action: To really be ahead of the game, try Training Principle Number 8 — Subscribe! Have us come to you twice a week with fitness pro insider insights on how you can age more actively than all the other baby boomers you know. Enter your name and email into any of the subscription boxes. Plus claim your bonus.

Kymberly Williams-Evans, MA and Alexandra Williams, MA

10

Insider List of Resources to Help You Age Actively

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

Kymberly and Alexandra in the 80s

We started actively aging in the 80s, so we can point you in the right direction!

If you’re wanting to read some books and listen to some audio that will help guide you along the path to aging actively, we’ve got a few recommendations. Actually, we could probably make a really long list, but we’ll start with just a few for now! (Keep scrolling down to get to Kymberly’s list).

 

 

 

Alexandra:

Exercise

Anybody's Guide to Total Fitness by KravitzAnybody’s Guide to Total Fitness by Len Kravitz, PhD

If you read only one fitness book, this is the one. It includes answers to 125 of the most frequently asked fitness questions. Now in its 10th printing, this book combines up-to-date research with practical information for establishing an optimal health, fitness and wellness lifestyle. From exercise instruction and workouts, to wellness and nutrition, Kravitz has been writing,  researching and speaking about fitness for over 30 years. He takes complex topics and research results, and explains them in an easy-to-comprehend format.

Ultimate Booty Workout by Grand

Ultimate Booty Workouts by Tamara Grand, PhD

The title doesn’t do justice to the knowledge and science that Grand puts into her exercise selections. The book includes a 12-week progressive program that includes strength training, cardiovascular training, and nutrition to support fat loss and muscle gain, and the recommendations are realistic and achievable. This book has sound advice based on solid research. You can hear Tamara explain why we gain weight in midlife in our radio interview of her: What Can You Do About Hormones, Menopause, and Menopot.

 

Two books by Jack Witt

Tight, Tone & Trim/ Cut, Cool & Confident

by Jack Witt, MS

This companion set has one book aimed more toward men, the other toward women, with exercises in both applicable to all exercisers. Effective exercises, lifestyle information and recipes are the three parts to these books. As both a health and fitness coach, Witt is good at explaining the links between emotions, nutrition, humor, a social network, and physical activity. While I disagree with some of his slang terms, and feel the layout could be a bit more polished, the information is trustworthy and written in a way that is suitable for a complete beginner.

Nutrition

Omnivore's Dilemma by PollanFood Rules, In Defense of Food, and The Omnivore’s Dilemma by Michael Pollan

These three books cover just about cover everything you need to know in my (pescatarian) opinion! I love reading books about food and nutrition, yet keep coming back to Pollan’s because they make eating and food simple to understand. And he informs, where others preach. He’s also a very good writer, and I love good writing.

Food Politics, and Eat, Drink Vote by Marion NestleFood Politics Nestle

The titles of both these books let you know straight away that Nestle writes about the politics of food. If you are concerned about food advocacy and equality, plus food safety, read these. Her strong opinions are informed by research and statistics. In other words, facts! These books will help you become a more-informed decision-maker about what you eat.

Kymberly:

Body and Brain

Originally two girls, the Bobbsey Twins

Kymberly is on the left. Or right. Who knows? Who cares?

Growing up as redheaded, freckle-faced, glasses-wearing, intellectual and sporty identical twins in a family of 5 kids, we had a lot of nicknames as youngsters. Some of the names we actually liked, such as “Bobbsey Twins” and “brainiacs.” The latter appellation must have made an impression as all the neuroscience coming out about the brain’s “trainability” and plasticity really captures my fancy. The link between cognitive enhancement and exercise particularly motivates me to move, think, and try new activities.

After reading dozens of new books on the relationship between movement and the brain, I hope you are inspired to check out my suggestions. But only if you want to be more fit inside and out!

Spark author, Dr Ratey says to add play

When Spark author, Dr. John Ratey says add play, we work it!

Spark: The Revolutionary New Science of Exercise and the Brain, by John Ratey, MD

First up, read Spark. Actually, first read our posts about meeting Dr. Ratey, hearing him present highlights from his book, and sitting next to him at dinner without drooling. Ok, I did drool a wee bit as I handed him my book copy to sign. If you want to remodel and transform your brain for peak performance, this book is for you! Warning: You will be so sparked by the brain benefits of movement that you’ll disdain a sedentary life forever after.

Dr Hil and his book, State of Slim with Kymberly

What I’ll do to get an autograph

State of Slim, by Dr. James Hill and Holly Wyatt, MD

If you’ve listened to our radio show or been reading our posts for any duration (I really, really hope you answered “yes” to this “if”), then you’ll know I squee at the knowledge Dr. James Hill imparts with humor and facts galore. You’ll get proven, repeatable, long term weight loss and maintenance solutions when you listen to our recent radio show interview of him — Fat Loss: What Does and Doesn’t Work?

Prefer quick summaries of his talks on reducing obesity or knowing how your “why” affects your weight loss success? Read the write-ups we did after hearing him speak at two events. And of course, you will want to add State of Slim to both your library and cookbook collection. Don’t just add the book to your stacks. Actually read it. You’ll get recipes to unstick your metabolism; you’ll find out the 6 factors successful weight losers have in common, you’ll practically want to move to Colorado. Unless you are me and live in Santa Barbara, CA, in which case my butt is parked (not in “idle” mind you, but revved up).

Stay Sharp, Improve Memory, and Boost Creativity, Your Best Brain EverYour Best Brain Ever: A Complete Guide and Workout Michael S. Sweeney with 58 Brain Health Boosters by Cynthia Green, PhD.

And the book I am reading now? Glad you asked. See, my brain can make up creative conversations after tackling this list of super resources! After interviewing Dr. Cynthia Green for our radio episode, Your Best Brain Might Be Ahead of You I divebombed into Your Best Brain Ever. Michael Sweeney and Dr. Green give a lot of practical tips broken into short chapters with many examples. Not only will you easily find out what to do to enhance your brain health, but also why and how the brain functions. The two authors present the lowdown on your lobes in a super accessible, comprehensible manner. This book is a quick, easy read. Or I am just so much smarter reading it that it seems that way!

You can read while on cardio equipment; listen to our radio show interviews when on a walk, run, or drive; or simply kick back in the springtime sun and learn as you (don’t) burn (kcals or your skin). That’s a double wordplay for you. Fit brainiac status, here I come!

We make a few cents if you buy glasses from Warby Parker (see our “glasses” link above), which is great. Did we mention they have a Try Before You Buy program? 

Add more on target resources to your list by subscribing to our blog and listening to our radio show. Experience some of the best leaders in the health, wellness, and fitness world every Wednesday morning at 8:00 PT/ 11:00am ET. Listen in (better yet, call in to 866-472-5792) to our new radio show Active Aging for Boom Chicka Boomers with guests who offer practical advice and cutting edge solutions to your active aging challenges. You’ll find us at voiceamerica.com on the Health and Wellness channel.

12

Why Do You Exercise? Is Looking Good Enough?

Kymberly Williams-Evans, MA

FitBlogLA name tag

This personalized Meet and Tweet Greet was Sweet!

“The ultimate goal of working out is to be happy and healthy.” So opened fitness celebrity, Tony Horton of P90X fame at the FitBlogLA Meet and Tweet event I just attended courtesy of Fitness Magazine.

When Tony followed up that comment by reminding us that “one size exercise program does not fit all,” I started to trust his message a bit more. Known worldwide for his high intensity, high impact, high energy exercise programs, Tony was the last person I expected to advocate for moderation, caution, and mental flexibility. Yet here he was spreading the word that “our goal as fitness professionals and (healthy living) bloggers is to get more people into the movement game” while getting our ego out. He admitted up front that his program, or ANY high intensity workout is right for some, but not all. As baby boomers, we might want to go all out, but if our joints don’t agree, then we’re wise to modify. I, for one, am neither happy nor healthy when I push too hard and increase my knee pain. Sure, I love the benefits intense workouts offer, but not if I suffer long term.

Stick with me as I share a few more quotes and key comments from Tony’s talk on “The New Way to Work Out” that may elevate your happiness and healthiness levels! (For more on the effect your reasons for working out matter so much, also read our post Why You Want to Lose Weight Affects Your Success.

Why Do You Work Out?

Kymberly at FitBlogLA pool

Being strong enough to wear new outfits makes me happy!

What gets you into the movement game? Why do you exercise? If you are like most people I have taught and met in fitness classes over the last 34 years on 4 continents and online, you work out to … wait for it … wait for it… look better. You may also want to feel better, to live longer, to think more cogently — or reap a zillion other benefits that movement offers. But looking better continues to pop up as reason numero uno. If we ask ourselves why we want to look better, what lies beyond? To do what? To be what? To get what? I think Tony nailed it that we really seek a level of happiness. Oh Yes, I firmly believe active people are happier people.

What Scary Activity Will You Try?

Snowboarding in Lake tahoe

Not Yet Going Scary Fast

“Do scary things that won’t kill you,” challenged Tony, himself a baby boomer. What physical activity have you thought about doing that scares you a bit? For me, it was learning to snowboard. Going downhill fast still scares me. Doing plyo jump squats scares my knee into “cap” – tivity. Get it? Ha ah aha My sense of humor scares others, but not me.

Do You Prioritize Skill Over Number, Amount, Duration, Speed, Flash and Flair?

“Focus on getting better as opposed to going through the motions.” Tony’s emphasis on form and technique over pushing hard and damn the torpedoes was a welcome message I hope you take to heart. And to the gym. Doing more bad reps does not give you better results. Better form gets you to your happy place. In fact, your body will change when you focus on skill. Well, your body will change regardless (thanks again menopause!), but we’re talking changing for the better with mindful movement.

Remember the mantra from our post, Reducing Obesity — What Does and Doesn’t Work: Move More: Sit Less and you will be on your way to more happiness. Don’t Worry; Be Happy (Thanks Bobby McFerrin for getting that tune stuck in our heads).  Feel free to leave answers to the questions in our post down in the comment section.

Got an event that could use a twin pack of movement and great fitness info?

A) Hire us to speak at your next meeting or conference. Call (805) 403-4338 or email info@funandfit.org.

B) Subscribe to our YouTube channel and blog.

C) Follow us on google +Alexandra and +Kymberly, on Twitter:  AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit.