I am SO becoming!

Some days, being a woman over 50 sucks. I would describe myself as happy and optimistic. I have a good life. I work at things I enjoy. My kids are easy to love and live with. Yet lately I wake up tired and feeling beaten down, and don’t know why.

It’s like I’m stuck in a Cheech and Chong skit - The first day on my vacation, I woke up. Then, I went downtown to look for job. Then I hung out in front of the drugstore. The second day on my summer vacation, I woke up, then I went downtown to look for a job. Then I hung out in front of the drugstore. The third day… (If you don’t get that 1972 reference, you are not a boomer). I’m not depressed or sad or weepy or pessimistic or grumpy or or or… But I’m off. Instead of feeling like I am a participant in my world, I feel like the world is happening around me.

I was thinking it might be hormones or menopause, yet nothing seems to be different. In any case, I decided last night that I’d had enough of waiting. Waiting for my usual energy or cheeriness or joie de vivre to return. Instead of waking up sort of rumbly and angsty, I decided to shake things up a bit. The relationship between exercise and moodis well-established, so I gave myself the same advice I’d give to a client – get moving!

Let a little light shine on my hike

And so I did. I got up at 0600 and got a ride to the bottom of the mountain pass near my home, then hiked up to the top. As part of a sponsored Under Armour challenge I had declared a goal of hiking up this pass, so I figured getting up super early (for me) would be an added achievement. Besides, it’s easy to spot the mood-elevating endolphins swimming around the harbor that early in the morning!!!

Endolphins

hahahah it’s a joke – these neurotransmitters are really called endorphins, and they are like happy pills, except they are created by your own body and no pills are involved. According to Dr. William Sears, we are our own pharmacology site.

What I learned as I walked up the hill this morning:
* the nasty black flies aren’t out in massive numbers early in the morning
* lots of cars come down the winding road at that time
* the views are amazing, especially as the sun comes over the hills
* the people driving those cars like to wave hello
* it’s as steep as I believed it to be
* it was easier than I expected
* being outside on a gorgeous day, with amazing views, good music in my ears and my body movin’ and groovin’ works perfectly as a mood-enhancer.

I’m almost there. I hope someone made breakfast.

No wonder I don’t need any medications (my doc is always amazed, due to “my age,” which is actually kind of scary in its implications) – I have hiking in my veins, so there’s no room for artificial stimulants in them! In any case, I cheered right up and have been productive all morning. The only thing is…I’ve completed my What’s Beautiful goal. So I guess I’ll change it and go up, then back down the mountain. If that comes too easily, I’ll do it without stopping for pictures every few minutes! Pssst, that What’s Beautiful link is to my profile in case you want to follow my progress.

Now turn around and do it again

I have a question for all of you, especially the boomer women – do you ever get into a mood rut, where you just can’t find your mojo, or passion, or gumption, or meaning, or even your special purpose (alert: 1979 Steve Martin reference)? What did you do to get out of it? I want to copy your ideas in case I get sick of that hike.

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Photo credit: Dolphins  ryn413.

What are some of the important upcoming fitness trends? What does the latest research indicate is the “best” way to get and stay healthy? Can someone really give you a cold or are you taking the cold from them? And what do menopause and HIIT have in common?

At the recent IDEA Personal Trainer Institute, which Kymberly and I attended (and spoke at), we covered a variety of topics relevant to you and your fitness goals. At past fitness conventions we’ve listened to speakers who are so cutting-edge that they are called quacks…until their information turns out to be accurate and helpful.

So put on your “duck” shoes and let’s waddle through some of the information and posts we gathered from a number of presenters and colleagues. Read the linked posts so that you can be fully ahead of the rest of the gaggle (is that what they call a group of ducks?).

From “Boosting Your Immunity” with Teri Mosey, PhD
* For every thought you have, you release a chemical that goes to the rest of your body. What do you think happens to your body with repeated thought?
* Ninety percent of your thoughts today are the same as yesterday’s.
* We have a second brain, called the “enteric” brain.
* We have more brain cells in our stomachs than in our neo-cortex.
* Every 7-10 years we are physically a new person.
* You are the age you think your body is (I’m 39. I’m 39. I’m 39. I think I can. I think I can.)
* Most of us are too acidic and need more alkaline. Cancer cells grow in acidic space.
* Habitual coffee drinkers are more prone to osteoporosis and have become too acidic.
* You know what the Standard American Diet is – S.A.D.!
* 3-minute or poached eggs are anti-inflammatory; once the yoke is hard, it’s pro-inflammatory.
* Our emotions are not from the brain, but produced at the cellular level.

Kymberly wrote a post about falling – fears and injuries – from a full-day session she attended, which has some very helpful information.
* Thirty-three percent of older adults fall every year.
* Women break arm bones; men break their heads.
* People use the A.S.H. strategies to maintain balance (you have to click the link to know what ASH stands for)
* You need more core work.

Getting brekkie with fitness colleague Pamela Hernandez at IDEA PTI West

Our FitFluential colleague Pamela Hernandez wrote an excellent post entitled Fit Tips from IDEA Personal Trainer Institute West about two philosophies she sees in the fitness industry – one is to stick to traditional, government-recommended standards, while the other emphasizes just getting people to move a little more. As a person who embraces technology, Hernandez welcomes its further blending with fitness. Oh, and she liked our session on social media. Twitter Shout Outs to her for that!

In the post Breaking the Barriers to Exercise, Jacquie Scarlett expounds on the need to make exercise more approachable to the average person. In one section she states, “The fitness industry is not designed to meet the needs of the sedentary population because the fitness industry’s idea of exercise is too high.”
Jacquie’s post really makes us wonder what it would take to get you to like exercise if you currently don’t.
* Is rolling a ball across the floor considered exercise?
* Do you think exercise is different than daily movement?

Hayley Hollander gave a workshop on programming for peri- and post-menopausal women.
* When our hormones are out of balance, we end up with excess cortisol.
* Excess cortisol causes us to eat more (among other not fun things).
* We need to do exercise that doesn’t exacerbate the amount of cortisol in our system.
* Meaning…High Intensity Interval Training
* High Intensity does not mean High Impact, so jumping until your uterus falls out is not necessary!

On an unrelated note, while you’re not jumping (unless it’s for joy), exercise your right to help me with a water awareness campaign I’m participating in please. BLANCO America is supporting a “Water for People” campaign via Pinterest. I believe water inequality is one of the most reprehensible and avoidable human conditions in the world today. Everyone deserves access to potable, pure water. Feel free to Like my pins while you’re there. That’s the spirit!
Oh, if you view this video before May 30, BLANCO will contribute a dollar for every view to “Water for People.”

Click here to view the embedded video.

Have a Clicky, Fit day!

This is a guest post by Emma Franklin from The Training Room, a company in the United Kingdom that offers accredited personal training courses. Emma is from Manchester, England, and graduated from the London School of Economics. She has a British accent, which you can hear in your mind when you read the word “fancy.” A keen fitness enthusiast, she regularly represents Lancashire for badminton.

As winter disappears and the sun makes an appearance, we start to dream about the summer holidays. Although the thought of summer can bring excitement and happy anticipation, some of us also get caught up in worrying about being “beach beautiful.” We’ve all been there. Not only do we want to feel our best, during summer in particular we want to look our best. Well, concern yourself no longer, as I’m here with some fun fitness solutions to get you ready for summer.

Personal Training

A great way to get into shape in time for your summer holiday adventures is to become a personal trainer. Taking you out of the office environment and learning a range of different skills, becoming a trainer is a fantastic means of avoiding the 9-5 humdrum of life whilst getting fit at the same time. Perfect for all ages and employment backgrounds, from graduates to single mothers, this career is ideal for those looking for a profession with a difference. Fancy helping others and yourself at the same time? Then personal training could be for you.

Salsa Dancing

If changing your career to get fit doesn’t suit you, then why not opt for an exercise class instead? In particular, salsa dancing! If you’re a fan of busting a move on the dance floor, then why not make it a hobby and get your body beach-ready at the same time? It’s a great way to socialise and could just take an hour out of your weekly schedule; it’s completely up to you. There are plenty of salsa classes in most towns, so why not try one of them? You never know, you might discover that you have a hidden talent!

Hula hooping

Remember when you were little and had boundless energy? Well, why not try and recreate that by opting for exercises from your childhood? For instance, hula hooping. You may not realise this, but hula hooping can work wonders on abdominal muscles, and it’s good fun too! All that time you spent in the back garden having spinning competitions with your favourite hoop, you didn’t realise that you were secretly keeping those abs in check, did you? According to some experts hula hopping can burn as many calories as completing a step aerobics class. Choose weighted hoops as opposed to the thinner ones, and I guarantee you’ll notice a difference in no time.

We hope you’ll consider all three of these suggestions. As trainers and instructors ourselves, we love being part of an industry that gets to help others become healthier and happier. And staying “summer sexy” is a bonus! If only we could speak with an authentic British accent! 

What new activities are you considering for summer?

Photo credits: CreativeCommons.org Hula hooper  heathermiasays, salsa dancing  Saffron 59

Disclosure: We were compensated by Carat Media for this post. We are 100% supportive of exercise, personal training, 3rd party accredited courses for personal trainers, and companies that have the same vision and ethics as we do. Exercise for all, and all for exercise. Now get a-moving!

Dance or hoop your way over to these links —-> and subscribe to our YouTube channel to see short videos that will improve your fitness. Have you subscribed yet to our blog? Please also follow us on google++Alexandra and +Kymberly, on Twitter: AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit. Or click now on the icons above.

Tips to a More Fit, Happier Life: Advice From a Dog

Top Dog Advisor to Boom Chicka Boomers

Dog lovers among you (including non-dog owners who love people who love dogs. Still with me?) — what words would you use to describe a dog you love? Enthusiastic? Loyal? Patient? Energetic? Cuddly? Optimistic? Aren’t these all great attributes that contribute to a healthy, happy, active you as well? Today, as I was walking my dog empty nest replacement, Kila I started thinking about how we humans could emulate a dog’s outlook to increase our Boom Chicka Boomer midlife quality.

Since I fashion myself as the ultimate dog and kitty whisperer (sorry, horses, but I am a little intimidated by you), I interpreted Kila’s daily thoughts to share. If we take her approach, we might just improve our fitness, health, and mood. Move over menopause; time for puppy paws!

Kila: Morning wake-up time? How exciting! This day looks like it’s going to be the Best One Ever!

I’m Outstanding in My Field!

Suggestion: Do a mood and energy check as you wake up. What thoughts go through your mind as you transition from sleep to wake; from lying down to rising to greet the day? I find that if I literally spring out of bed and go into another room, my day starts well and continues on that path. If I have my iPhone near my bed and start checking email, then the morning slips away from me while my mood shifts to feeling overwhelmed. With Kila’s approach, both my body and my mood get up and make for a better day!

Kila: Walk time? I love walks! Always something to see, smell, check out, and enjoy.

Suggestion: Walking, whether outdoors, at a local mall, or indoors on cardio equipment is an easy, no cost, comfortable way to add more activity into your day. Walking, powerwalking, dogwalking all lead to:

• increased lifespan
• improved cardiovascular health
• weight loss
• uplifted mood
• enhanced mental acuity

Click on the links to learn more about how easy it is to reap the benefits of walking. Plus get some Fun Fit Facts and Stats you can use to impress yourself and others (when out taking a walk, hinty hint). Walk Your Way to Weight Loss, Health, and Fitness and Sneak in Stats When Walking Briskly for Calorie Burn.

Kila: I love to run! Go dog go! Or is that “go me go?” Every so often, I just gotta run my fastest and hardest even if just for a minute or two.

Run Forrest, Run (or is that Run, Beach, Run)

Suggestion: Follow Kila’s lead (get it?), and perform some HIIT (High Intensity Interval Training). HIIT is the most effective method for raising your metabolic rate and losing weight. In short, alternate your cardio workouts between high intensity, all out sprints lasting 20-120 seconds with active rest lasting 60 seconds to 5 minutes depending on your goals, fitness level, and intensity level of your sprint interval. Total HIIT cardio workout time lasts as short as 5 minutes or as long as 30. If you can go longer, then your high intensity intervals were not high enough and need to come up. Think of Kila or a dog you know who runs FULL OUT for a short burst, then reverts to a lope or trot. Kila calls this “bird chasing time” not HIIT and she’s one lean, fast, happy gal!

As for me, I am finally taking my own advice (check out our post: Crank Up Your Metabolism) and adding 15 minute HIIT workouts to my weekly routine starting three days’ ago. Knowing me, I have to schedule these bursts after teaching my group fitness classes otherwise I will procrastinate. Stay tuned to our posts to see whether these elliptical cardio add-ins start pulling off the midlife ell-bees I put on. (Thank you hormones!)

Kila: I love my sleep time. When I curl up on my bed I conk right out, sleep deeply for a little bit, then wake up ready to go dog go!

Just whipping out a few Pawshups

Suggestion: Aim for 7-8 hours’ sleep per night. If you cannot manage that, then give yourself permission, time, and place to take a nap. Nappers and good sleepers tend to be more creative, have better memory and cognitive skills, and keep weight off more successfully than those who are sleep deprived. Even a 6 minute nap brings benefits. Read more about it by clicking Sleep Your Way to A Better Brain and Body. Does Kila ever feel guilty or ambivalent about taking a nap or two or thirteen each day? Nevah! Walk-run-eat-drink-poop-sleep-repeat.

I’m All Ears (and Nose)

Kila: I understand my people better if I focus solely on them when they talk to me.

Suggestion: Note to self — try this with the hubster, loved ones, friends, colleagues, and pretty much everyone I talk with today. I know I like it when I feel listened to with intent and attention.

Kila: If the cats want the food I left in my bowl, that’s ok with me. I ate the amount I wanted and am not hungry anymore.

Suggestion: If you are a member of the Clean Plate club, do not renew your dues. Stop eating slightly before you feel full. (Who else was raised with the phrase “Think of the poor children starving in China.”) If you are done eating, stop even if you still have food left. (If Kila is still hungry, she’ll clean your plate for you and skip her kibbly bits.)

Water, water everywhere and not a drop to drink

Kila: Water is sooooo delicious and my “go to” drink.

Suggestion: Not soda, not lattes, not sugary “juice drink” which is not really juice. Water up first then look at other beneficial drink options.

Kila: Treats? I love treats, even the ones my guardians call healthy. (Sure wish they’d let me have some chocolate once in a while though. Something about it not being safe for me).

Suggestion: Forget guilt. If you’ve followed Kila’s “advice” you don’t need to berate or deny yourself that occasional treat to still be healthy, fit, and happy.

Kila: I love people; I love things that fly; I love other dogs that like to race; I love my guardians; I love letting them all know that I love them by licking them and running up to them with enthusiasm and excitement and adoration in my eyes.

Suggestion: How do you let the people you love know that every day? Words? Actions? (Probably best to skip licking and jumping up on your loved ones though). I can definitely learn from Kila in this area. (Love you family and friends reading this! Wagging tail as I type).

Kila: When called, I come.

Question: Who or What is calling you? Are you able to listen and follow that calling? If not, come walk with Kila and me. She’ll inspire you! ‘Nuff said. Or more accurately “Ruff,” my wonder pooch said.

“Does this collar hide my neck wattle?” thought Kila never.

I’m Dog of the Mountain!

Readers: If you like animals (and it is National Prevention of Cruelty to Animals Month) then you might enjoy this fun and fit cat exercise post. Click the link purrfectly!: Animal Desire.

Hark and bark! It’s time to subscribe to our YouTube channel to see short videos that will improve your fitness. Have you subscribed yet to our blog? (Are you waiting until it’s no longer National Prevention of Cruelty to Animals month?)  Please also follow us on google+ +Alexandra and +Kymberly, on Twitter: AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit. Or click now on the icons above.

Please also share, RT, and comment. We’ll wag our tails for you out of appreciation and happiness!

After 3 decades’ teaching fitness on 4 continents in 4 languages, Alexandra and I have been asked a lot of interesting fitness questions. As you might suspect, people all over the world have similar concerns and workout goals. And many of the questions repeat. Over time, generations, and borders. Over and over.

Can you guess which questions are the most common? Is the fitness question that often flits across your mind on our list of FAQs? Did you know that baby boomers ask basically the same questions as college students?

To be totally honest, one of the following questions is made up. A plant. A bogus item inserted to pique your curiosity.  Can you figure out which one is not like the others? (Remember that game from childhood?)

Drum roll and envelope please for the Top Workout Questions asked of Kymberly and Alexandra and probably many other fitness professionals. For some answers, click on the accompanying links:

1. What’s the best way to lose weight? (Answer: Lose Weight or Maintain Weight Loss? )
2. How do I lose these last 10 pounds? This month? (Answer: Lose 10 Pounds in 4 Weeks)
3. How do I lose the pudge/muffin top around my middle? (Seeing a theme thus far?)
4. What workout shoes do you recommend? (Answer: The best shoe for you depends on many factors and several footwear posts)
5. What’s the best cardio activity? (Answer: Walk or Run to the Best Cardio Workout)
6. Is it better to walk or run? (Answer: Walk or Run to the Best Cardio Workout)
7. What music did you just play as I loved/ hated it. So please play it never/ again. (Answer: The Ultimate Playlist of Your Fit Life)
8. How do I get to be more like you? (Answer: Who are we really? Telling Twins Apart
9. Which should I do first: strength training or aerobics? (Answer: Weights or Cardio – Who’s On First?)
10. Am I doing (this exercise) correctly?
11. Why does it hurt when I do (this)?
12. What’s the best exercise to address (this area)?
13. What do you recommend for someone starting out with a fitness program? (Answer: I Want to Lose 100 Pounds)
14. If my knee hurts, what activities do you suggest I do/ avoid? (Answer: The Knights Who Say “Knee”)
15. Do you know the way to San Jose? (Is that tune now in your head? To quote Stephen Colbert, “you’re welcome”).
16. What do I have to do to get a 6-pack? (Answer: Want Washboard Abs? One 6 Pack to Go)

Admit it, did you get to question #8 and think you’d spotted the imposter? Until you got to #14 then doubt set in? True story – the former is a real and oft-asked question. Ok, so we were asked it a lot more when we were in our 20s and 30s. It still counts.

Was your pressing question in the list above? If not, stick it in the comments section below.

As you work your way down to enter your nagging active aging question, please enjoy a few photos from our trip to Thailand with our mom.  Unrelated (the pics to this post, not us to our mom) and gratuitous, these photos are just a few of our faves.

Reclining Buddha

Wat (temple) towers- Thailand

Thailand temple with Chinese influence

Temple roof and columns in Thailand

Buddhist Bells at Thailand Wat

Jewels and Detail from Royal Barge in Bangkok

The most common question on our minds: Why not subscribe to our YouTube channel to get video that will improve your fitness status? Have you subscribed yet to our blog? (Our second most common question).  Please also follow us on Twitter: AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit. Or click now on the icons above. You’ll be especially happy to do so if you like seeing our Thailand pics as we share more of them there.