Do you like to stay ahead of the curve? I mean besides the ones on our baby boomer, midlife bodies? Then hold tight as we zoom through some of the key takeaways and quotables from the recent IDEA World Fitness Convention. Alexandra and I just returned from the main industry event that draws fitness professionals from around the globe. By attending many sessions focused on the over fifty crowd (Wheee! that’s most of us), I gleaned some relevant Fun Fit Facts, exercise trends, and plain ole’ good quotes.
Now to lay some of those fitness pro insights on you, so you can revel in the workout fun that lies ahead. Or more specifically, get your trending fitness quotes now while they’re hot!
Speaking of standing up, presenter Tomi Toles asked attendees at his “Walking Tall” session: “What muscles and structures do we walk from?” Most of us fell right into his trap — “Why, we walk from the legs, doncha know.” Wrong! After watching a video of a man with no legs “walk” on his ischial tuberosities (google it), we could see that great gait really comes from the abdominal wall muscles and spine. Want to be a better walker AND tone your abs at the same time? Check out our post on achieving great gait.
Come to my group fitness classes and look for our upcoming package of moves for “Fitness Over 50” if you want to try what we learned.
And that is it for quotes that “Inspire, Connect, and Transform” from the first day at IDEA. Subscribe, open your emails from us, and keep reading if you wonder how Day Two and Three managed to surpass the quality that was Day One. Coming soon to a blog near you. Near and dear, we hope.
By Kymberly Williams-Evans, MA
Readers: Which is your favorite fitness quote? One of the above? One to share from elsewhere? Let us know in the comments below.
Wonder how to lose menopause weight when eating less and exercising more hasn’t made a difference? Then you are in good company. Or at least Alexandra and I are in good company, as we get this request regularly from our group fitness class members, blog readers, and midlife friends. (Or would that be Bad Company, as we Run with the [NOT Six] Pack? I am cracking myself up here). Heck, I have this same frustration and know all the tricks of the trade. Or at least I thought I did. But it turns out even I, with over 30 years as a certified fitness professional had more to learn about dealing with menopause and the dreaded belly fat that puts the mid in midlife middles.
Yup, that’s how good the experts were for the recent TransformAging Summit we hosted. (Click that link to see what the summit offered). When fitness specialists, Tamara Grand and Debra Atkinson presented their webinars, they shared Fun Fit Facts about hormones, strength training, and weight gain. Their strategies will help those of us wanting to get back our waistlines. But first we need to know what we are dealing with.
Test your knowledge on the role hormones play as we age when you take our quick quiz. The questions are culled from Debra and Tamara’s sessions. Once you put into action their suggestions, you will be able to:
That’s their promise, and I believe them. Perhaps more important than whether I believe (insert here some hallelujahs sistuhs and sistuhs) is that they base their comments on science and evidence. So it’s really a question of ACTION.
From “Resistance Training: Your Easy After 50 Weight Management Program,” presented by Debra Atkinson of voiceforfitness.com (We definitely encourage you to visit Debra and Tamara’s respective websites once you are done getting all the answers right to our quiz).
A. 25 B. 35 C. 45
T or F?
A. calories in (food) B. calories out (exercise and movement) C. hormones
A. Inside the gym lifting weights B. Outside the gym not lifting
T or F?
How are you doing so far? Are you getting the hint of what will help you regain your younger figure?
From “Midlife Weight Gain, Hormones, and Menopot: Strategies for Staying Slim Without Losing Your Sanity,” presented by Tamara Grand, PhD of fitknitchick.com (Yup, we still urge you to hop over to Tamara and Debra’s websites to access more great ways to reach your fitness goals).
A. Experiencing more stress in midlife
B. Less movement with each passing year
C. Lower calorie requirement as we age
D. All of the above
E. None of the above. Quit looking for excuses.
A. 25 % B. 35% C. 50%
A. 25% B. 50% C. 75%
A. Middle aged men B. Middle aged women C. Both genders after 65 years of age
A. reduce menopause symptoms
B. boost metabolic rate long term
C. reduce stress levels
D. burn calories
No wonder we gain weight as we hit our fifties! Tell us how you did in the comments below. Brag for sure. Or let us know what surprised you the most. Are you ready to start strength training, eat fewer simple carbs, and take a walk? EmPHAsis on the strength training part, by the way.
Want more guidance, direction, and motivation? Debra’s session offers two ten minute resistance routines that are easy and effective. Tamara has simple “To Do” lists tailored to midlife women. Click to see how you can get their whole presentations and the four other webinars from the TransformAging Summit for less than the cost of a new pair of bigger pants …with an elastic waistband. Not that I’ve done that or anything….
Kymberly Williams-Evans, MA
PS. Did you want the answers?
1. A 2. T 3. C 4. B 5. T 6. D (Aren’t you glad it wasn’t E?) 7. B 8. C 9. B 10. B
PPS. Rancho la Puerta kindly sponsored our TransformAging Summit. If you are fortunate enough to book a trip there, you’ll find the perfect place to get stronger, leaner, and balanced!
As children, we learned about Ponce de León and the mythical Fountain of Youth. But did you know it actually exists? Not in a creepy, Dorian Gray way either. Every town, every home, and every person has access to the fountain; it’s just known under a different name now. The Fountain of Youth’s true name is …
Ah, ah, ah, don’t get discouraged by that word. You probably thought “easy” when you read “fountain of youth,” and “hard” when you read “exercise.” But what if the path to exercise was much easier than you thought? What if moving and eating better and more appropriately for our midlife years were as easy as the not-so-helpful habits you currently have?
Our TransformAging Webinar Summit is ready to go, and you’re invited to join our 8 experts for this 6-video series that will get you slapping your forehead and saying, “Gee, I could’ve
had a V8 restarted my fitness years ago if I’d realized it wouldn’t be so overwhelming.”
Look below for a few hot tips in the ol’ town tonight that come from the various TransformAging sessions. You’ll get solutions and antidotes for all the Fit Facts below. But first, a few quiz questions to whet your Fountain of Youthiness thirst and appetite:
If you don’t want to be that person spending the last 8 to 9 years of your life ill and in pain, then register for this TransformAging Summit. (If you don’t want to be the caretaker for that person then our webinar series is for you and your loved one). The sooner you take the steps to age actively, the better your upcoming years will be.
So step up to some more of those Fit Facts from the Summit, we say!
In case you didn’t have a chance to read our post giving all the info about the TransformAging Webinar, we’ll list the six video titles again so you can see just how tremendous this FREE (on 6/03 & 6/04) summit is:
Register Right Here – It Costs you $000000 (that’s zero multiplied) for the live broadcast this Wednesday and Thursday at 2:30 pm PDT. And don’t worry – if you cannot watch all six at their original broadcast times, you can get them later for a teeny, tiny payment that’s lower than you’d pay for just one of the workouts Debra Atkinson provides in her session. And put all the money you just saved into the vacation kitty for your future dream trip to Rancho la Puerta spa, a health and wellness retreat just east of San Diego. The Perfect Place for People who want to age actively!
Alexandra Williams, MA and Kymberly Williams-Evans, MA
Dear Alexandra and Kymberly: I just lost my husband, Julian to cancer. Due to all the hospital appointments, my eating habits also got lost! I have put on a lot of weight, but feel so tired and lethargic I can’t get into the mood to do exercise. I have damage to my neck, knees, and lower back (due to a fall) plus my midriff and waist have become “large” and I have lost my waistline. At 69 years young this is depressing me. I am also worried about a “ledge” at the bottom of my tummy and scared it will be “resting” on the top of my legs when I sit down!!!
As well, I look after my 96 year young Mum, who has no balance anymore due to cancer and other problems. So she is only able very slowly to get from one room to another downstairs. I get to bed about 1:30am once my Mum’s medication kicks in and she falls asleep. She usually wakes me about 7am to go to the toilet, then goes back to bed until 10:00. (She is in a hospital bed in my living room so isn’t able to get up by herself). I have been looking after my Mum for 3 years and my husband for the last 2 and half, so have had little sleep etc. which may be the reason I feel tired. Since Julian died, I am still running around for Mum, but not doing the right things to lose the “middle” weight.
I need all the help I can get!! I appreciate other people’s input so have included my name. Kindest regards, Patricia of Cambridgeshire, United Kingdom
Dear Patricia: Wow! Talk about the perfect storm for changes to your body, mood, and energy levels! We’re amazed and honored you have time to write to us for advice. Fortunately, we have some practical suggestions that may help you and other widows, post menopausal women, and caregivers gain energy and lose weight. (Check out what we told caregivers who wrote to us with similar concerns: A Workout Plan to Lose Weight When You Are a Caregiver)
If you have a weensy bit more time and energy, then click over go to our YouTube Channel where you can find exercises just right for your goals and capabilities.
Let us know how you fare and feel free to comment below, especially once others share their tips and support. We offer our condolences on your husband’s death.
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.”
Kymberly Williams-Evans, MA and Alexandra Williams, MA
Alexandra: Ah, well, it’s super obvious that you are not exactly thrilled about the idea of exercise, judging by your word choices. You say you “need,” not “want,” to begin a program. Do you know that Rolling Stones song?
When I was in grad school we were taught that we have to start from where the client is. In other words, we are NOT going to assign you any specific exercises, because you are not likely to do them.
I actually believe the best place for you to start is with your concept of Exercise. Methinks (maybe that word comes from my BA in Medieval History; maybe I just like the word) you need a new word and concept. So let’s just say Movement is what you need, as a solution and concept. And a decrease in your stress.
Some questions to ask yourself, with some examples to get you started:
Kymberly: Let me interject here with non-counseling, fitness pro suggestions based on experience. Methinks you should start small and quickly taper off. Just kidding, In part. Do start with a little step in the movement direction. Maybe do one or two exercises during a tv commercial. Get up and down from your chair 10 times. That’s a squat series. Plop down on the floor and whip out some reverse curls or a plank and a few push-ups for just 60 seconds. Take a walk around the block after a morning of computer time. Think of it as your reward for working so long and hard at writing.
However, don’t start with an exercise program or full routine. Staring at a big, long term, ongoing commitment may be too overwhelming. Start today with something lasting fewer than 5 minutes as that will be more enticing and achievable.
Build more movement into your day instead of considering exercise something separate from, or added to your schedule. Once you have the habit of moving consistently, you will more easily transition from the “getting started” phase to the “active living every day” phase. This latter phase would transition to an exercise program you’ll be ready for. Eagerly. With Enthusiasm. Or at least with Enduring Habit.
Alexandra: Without overwhelming you (and tacitly giving you permission to sit in your chair reading instead of moving), I’m going to link to a few of our previous posts to help you answer the four questions I posed above.
As soon as you’re done reading this post, close your eyes and recall a time you had fun moving. How did you feel–in your body, in your emotions, in your energy, in your sense of enjoyment? Focus on those feelings as you choose movement you will enjoy. Once you’ve gotten yourself more in the habit of moving in an enjoyable way, even for 5 minutes, you can start to add strength training or longer duration cardio. The good news? After you’ve gotten into the movement habit, and associated it with those good feelings from above, you will Want to move. Then you can add Exercise to your routine.
Kymberly: Like my sis, I found a few more posts to help you get started. Guilt-free! Read them AFTER getting up from your computer. Or at least march in place while reading them.
And with your name, who could resist the saying: No Pain, All Gane, It’s Kim Possible!
Reader Action Item: Want to move? Not want to move, but know you will be better for it? Subscribe to our site to get active aging advice twice a week. Go to the right hand column, scroll up, enter your email, join the elite who get the BEST fitness advice for baby boomer women.
Alexandra Williams, MA
Whether you have weak abs or strong, this exercise has a version you can do. And the good news is that it might be perfect for people with bad backs or knees, or even for people who want to avoid lying down.
What is the purpose of the obliques, you don’t ask? I’ll tell you anyway. First of all, you have both the external and internal obliques, making something like an X along the sides of your torso. They help flex, rotate and abduct the trunk, support the abdominal wall, assist in forced respiration and in pulling the chest downward to compress the abdominal cavity.
And of course, the abdominal muscles all help support the spine and good posture. And those of you mainly concerned about the aesthetics of the waist get your wish too, especially if you work on good posture.Seated Obliques Circle gives you a leaner look in the waist, stronger abs, and better posture. Click To Tweet
I won’t describe the exercise in writing, as it’s far easier for you to watch the video. Besides, I want you to watch the video. Mainly so you can do the move with me. I don’t want to
suffer look amazing alone.
Have you subscribed to our blog yet? Twice a week you could automatically have our amazing posts.
Kymberly Williams-Evans, MA and Alexandra Williams, MA
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.
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 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?
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?
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.
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 just gave a fabulous workshop at Rancho la Puerta about gait, and I thought I’d share some of her tips so that you can figure out if your gait is aging you or supporting your continued youthfulness.
Walk across the room, turning at the wall and repeating the walk for several rounds. How quickly do you go? How comfortable are you, especially at the knees, lower back and neck? How small or big is your stride? Notice whether or not you have to touch the wall to turn, make a wide circle, or pivot quickly. Pay attention to your balance. Be aware of your stride length, especially if it’s small, which means you don’t trust your balance, though you are actually at MORE risk of falling with a shortened stride.
Go watch SpongeBob Squarepants and take a look at how he propels himself forward. See those flapping arms? Nothing going on from shoulder to elbow, but lots of movement from elbow to hands. If this is you, we bet your elbows hurt after a long walk. Same thing if you’re a wrist flapper. Ideally, you want a long arm that reaches out in front of you. And… you want the arm in back to be reaching behind just as far. At the top of your arm swing, you should have a triangle formed from both hands and the shoulder. In other words, what goes on behind you is as important as what’s happening in front.
What do you see when you focus? What do you hear? What is powering your forward movement? It’s possible you favor one side, especially if you’ve had any kind of leg injury. If you can get someone to listen as you walk (without looking at you), a limp or compensation just might reveal itself. So often we are asked why the left leg (for example) hurts when it was the right leg that had the injury. The answer is that the left leg is overtired from being overused due to overcompensation. So get over it!
Use power muscles to power your stride. Are you using your front or back leg to propel? If you want a shapely booty, push from the glutes. As we mention in our post “Why is My Body in Pain After Running and Walking,” running and walking require different muscle emphasis. Pulling from the hamstrings on the front leg will just make them hurt, and might also cause pain behind the knee. Besides, who doesn’t want a shapelier tush?
Slow your walk way down and observe what happens throughout your body. Does your head bob forward or side to side? Maybe your walk improves. Maybe it falls to pieces. Notice if your arms keep moving or freeze in place. Especially note whether you start to move homolaterally (same arm and leg go forward rather than opposing arm and leg). Do you feel less or more stable?
If your head is forward and down, that’s where you are headed (hahaha. so punny). Your head needs to be above your body, not in front of it. Not only does “text neck” increase your risk of migraines and back strain, it also increases your risk of falling. Ever notice those people who are hunched over with their faces actually looking at the ground? See how their elbows are back behind them for balance? They didn’t get that way overnight. To check if that hunchback will be you, do the chin check. Stand in neutral position (read “Finding Neutral Spine” for a full explanation). Put a finger to your chin. Hold your finger in place. Retract head 2-3 times. Mark any gap. A big gap means you are a forward head thruster. A small gap means you win free neutral spine for life!
Remember how we mentioned 5 tips ago that what goes on behind you is as important as what’s in front? Almost everyone knows the posture zip trick for the front, but do you finish that zzzzzzip by going down the back? Once again, you’re in luck, as we wrote a post (with video !!!) about the zip trick as part of our posture series.
Time to zip up this post. We hope you feel giddy about your gait as you trot around the block on Turkey Day.
Alexandra Williams, MA and Kymberly Williams-Evans, MA