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Category Archives for "Posture"
11

Walk Better: 7 Steps to Great Gait

 
hike at Rancho la Puerta, walk, walkers

Go for a walk

Going for a walk will almost always benefit you – anytime, anywhere.  However, do you walk and stand in ways that age or support you? Find out what’s going on behind your back. And in front of it!

This post will walk you through ways to analyze your gait to help you:

  • Reveal surprises, movement patterns, and walking habits you never knew you had;
  • Discover imbalances in your stance or stride that may be aging you;
  • Be alerted to at least 5 factors you’ve probably never thought about, but that impact every step you take;
  • Improve your mood, energy, and overall fitness via better posture and stride;
Gait workshop at Rancho la Puerta spa by Kymberly Williams-Evans

Kymberly offers pro tips about gait at her Rancho la Puerta presentation

1. Pace. Comfort. Stride

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.

2. Arm Swing

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.

hiking at Rancho la Puerta spa

Use your arms and legs in opposition

3. Look and Listen to Your Walk

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!

4. Pulling from Hamstrings vs Pushing from Glutes

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?

Imbalances in your stance or stride may be aging you #Babyboomers #Walk #Gait Click To Tweet
walk well

Feet, keep walkin’

5. Slow Mo’ Walk

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?

6. Head and Chin Check: Walking Posture Matters

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!

Use power muscles to power your stride. Do you propel from your front or back leg? #gait… Click To Tweet

7. Zip Trick

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 get around the block today and every day.

You now know HOW to walk more effectively. Wonder though, what other benefits a refreshing walk will bring you? Go to Living Longer via Walking to bolster your motivation, reasons to get out and about, and your LIFE!

Living Longer via Walking: Who Wants In?

ACTION: Subscribe if you haven’t already and receive your free booklet “Fitness Myths that Weaken Your Abs.”

Alexandra Williams, MA and Kymberly Williams-Evans, MA

23

Fall Prevention: Do You Fear Falling as You Age?

Feet in air Fall PreventionStart your Fall Prevention Program While You’re Still (Relatively) Young

Turns out that fear of falling starts to haunt us as we hit middle age. Either directly or out of concern for our aging parents, we start seeing more risk of hitting the ground and adjust our lives accordingly. Unfortunately “adjust” usually means shrink our world. We baby boomers (and our parents) stop doing things we once enjoyed as we fear injury. Have you discontinued an activity you once considered fun and now look at as risky? Then it’s time for some Fall Prevention.

Kymberly: In our family, we no longer snowboard after my husband’s fall led to shoulder surgery and my spill hurt my back.

Alexandra: I haven’t exactly fallen, but I did a major wipeout playing soccer back in 1998. After a number of knee surgeries, I no longer play soccer.

Fortunately we baby boomers can take action to prevent falls and bolster our balance so we age as actively and confidently as possible. Let’s arm (and leg) ourselves with a few insights. Plus take a look at Stability, Balance, and Age once you’re done reading this post.

Worried about falling? Increase core strength and apply any of 3 key strategies Click To Tweet

Kymberly: When Alexandra and I attended and spoke at an IDEA Personal Training Institute  conference, one of my favorite presentations (besides our own, of course!) was “Improving Balance and Mobility Skills.” This 6-hour session was offered by Karen Schlieter, MBA, MS whose expertise is in gerokinesiology, a new and specialized area of study that focuses on physical activity and aging. Some of her key points included the following:

Alexandra negotiates a hill without falling Fall Prevention

Is Alexandra trying to break a record or a wrist?

Women and Men Fall Differently

One: Did you know that one-third of older adults fall each year? Women tend to break their forearms and wrists; men tend to hit their heads and suffer traumatic brain injury. Hold it right there! That is not the future we baby boomers envision, is it?!

We need to work on our balance by controlling our center of mass, also known as our core. The stronger and more respondent our core is, the more we are able to shift our center of gravity safely, quickly, and comfortably.  Midlife and older is no time to ignore the core as part of fall prevention! So the first order of business is to strengthen our core.

Alexandra: Take advantage of the core exercises we present in our Ultimate Abs Workout Collection for Women Over 50.  Below are two selections from that collection. Give them a whirl. Then consider getting all the videos and content.

Rotating Abs/ Core Move  Video

Kneeling Core and Abs Exercise Video

3 Strategies for Fall Prevention

Two: When something unexpected threatens to up-end us, we try to maintain balance using several strategies. In order of use, they are:
Ankle strategy: the first place to adjust in order to stay upright is at the ankle joint. Most people send their spine or shoulders into tilt and end up on the ground as a result. Start implementing a small amount of sway or bend at the ankle as a postural, or balance strategy. For example, if you are out walking your energetic dog, who then bangs into your legs at full run, bend at the ankle and knees, not the spine, to protect yourself from going down.

If you're about to fall, which joint should you bend 1st to prevent the fall? Spine, ankle, knee? Click To Tweet

Before getting to the next two strategies, find out how good your balance is via this post:

How Good is Your Balance?

Kymbelry fallen and getting up Fall Prevention

Help, I’ve Fallen But I Will Get up. Right after a little nap….

Hip strategy: the bigger muscles around our pelvis help keep our center of gravity actually centered. If an ankle bend is not enough to keep us from a fall, we depend on the larger muscles that surround our hips. Again, keep the spine long and strength train the hamstrings, glutes, hip flexors, hip extensors, and abs so they can support with extra oomph when balance surprises come along.

Step out strategy: The final strategy to kick into fall-prevention gear is to step forward, backward, or laterally. If you’ve ever done the panic shuffle when tripped, you know exactly what we’re talking about. Taking a quick salvation step or many depends on our senses, overall strength, and ability to scale our movement to our environment.  While we can’t do much to train our eyesight or hearing, for instance, we can be proactive on the latter two functions.

Don't Fall!

For Optimal Fall Prevention You Need More than Strength – POWER Up!

Three: The last big insight we want to share from Karen’s session is that we lose power ahead of strength. For reducing falls, we have to have power. To get back up quickly after a fall we need power. Yes, resistance training is important (twice a week seems to be the sweet spot between reaping benefits and being time/ life/ schedule efficient). However, power training tends to go by the wayside once we say good-bye to our 40s.

A quick definition of the difference between power and strength is that power has a speed and often an explosive element to it. Strength training is generally slow and controlled applied force. Bottom line — add some kind of jump to your life. Jump rope, perform squat jumps, do switch lunges, work in a few box jump ups.

Alexandra: I’ll add a few final comments. Fear of falling can actually contribute to a fall. Even if you haven’t fallen in the past, if you have a fear of falling, you are at more risk. As well, if you find yourself shuffling, you’ll want to work on lengthening your stride and picking up your feet, as a shuffling gait can lead to instability and decreased mobility.

Action: Do check out our Ultimate Abs Workout Collection for Women Over 50 if you want to become more fall proof. Ultimate Abs No-Crunch Abs Fall Prevention

Kymberly Williams-Evans, MA and Alexandra Williams, MA

 

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5

Exercise, Confidence, and Attractiveness

Does exercise make you feel more confident and attractive? According to research, the answer is Yes.

happy friendsIn 2014, Mayo Clinic released a study that stated, “Meeting exercise goals or challenges, even small ones, can boost your self-confidence. Getting in shape can also make you feel better about your appearance.”

Meeting exercise goals or challenges, even small ones, can boost your self-confidence. Click To Tweet

And the journal Evolution and Human Behavior did an analysis that noted, “this study provides limited empirical evidence that more facially attractive people (N = 100) may be physically healthier than unattractive people.” Makes me wonder if the reverse is true – are healthier people more facially attractive?

In both my education and writing career, I use (and respect) good research, yet I wonder how much culture influences our self-perception of our attractiveness.

Grove of tressI am especially wondering this lately, as I recently went on a walk with one of my best friends. I’ve known her for over 30 years, and she has always been considered attractive. I find her to be still attractive, and have assumed she had the same opinion. She exercises regularly and is very disciplined about her health habits. Yet (after a 6-mile hike together), she mentioned being frustrated about her weight and “unattractiveness.” I put it in quotes because I strongly disagree with her, so refuse to give it legitimacy.

According to research, all her exercise and healthy habits should lead to her feeling pretty dang good about herself. Yet that definitely wasn’t the case. If she were in Russia or Greece (or most any other country), she’d be the cultural ideal (think blond hair, blue eyes and Marilyn Monroe curvy). Yet here in the U.S. we still reward women who are size 0 (how can someone be a null and actually exist) or 4. The average U.S. woman is size 12, so quite clearly reality and cultural expectations are not in sync.

Do you judge yourself by your smiles or by your weight? Why accept outdated cultural norms? Click To Tweet

This makes me sad. Women, whether your age is 35 or 55, do you judge yourself unfairly, with an emphasis on looks? How often do you judge yourself based on your health? I have several friends with lifelong issues (MS, Hashimoto’s), yet every day they work really hard to have good health. To me, they are attractive because their faces reflect their determination, spirit and feistiness.

post-exerciseBe honest, do you judge yourself by your smiles or by your weight? Why do we accept outdated cultural norms? Why do we compare ourselves to our 25-year-old selves? How can we possibly win against unrealistic opponents such as these?

When I was a grad student in systemic counseling, we learned the expression “Fake it till you make it.” It was advice for our clients, based on cognitive-behavioral theory. I think it’s good advice, and I use it on myself.

Here’s how – My “resting” face is more of a frown than a smile. I don’t have the classic nose, cheeks, eyes or chin that our culture says is beautiful. Yet I don’t want to be 75 and wish I’d appreciated my 50-year-old self. When I was 50 I regretted not appreciating my 25-year-old self, and vowed not to do that to myself anymore. So I tell myself NOW that I’m good-looking. I work on my posture, which is an easy way to look more confident. And if you look more confident, you feel more confident. “Fake it till you make it” in action. I pose for lots of photos and I smile in them all. Then I post the best ones online so other people can comment about how much fun I’m having. My brain hears that and the repetition makes it part of my self-concept that I have a fun life. When someone tells me I look great, I say, “I agree (except on genuinely bad photos, such as a recent close-up of my sweaty nose).”

Alexandra in West Berlin 1983

See how adorable I was at 25? Yet, no smile. I thought I was ugly.

Vista Point, Palm Springs

The is me now – the cutest cutie-pie you ever did see. Because I’m smiling.

Focus on good posture. If you look more confident, you'll feel more confident. Click To Tweet

If I tell myself I’m attractive, fun and confident, that’s what I’ll exude. And that’s how I’ll be perceived. So this post is dedicated to my truly beautiful friend, and I hope every woman who reads this thinks I’m talking to her. Dear ________, you are attractive, fun, and confident. It will make me very happy if you would do me the honor of agreeing.

ACTION: Now, get out there and kick some ass. And subscribe while you’re at it. You’ll look, feel, and move better for it.

Alexandra Williams, MA

Photo credit for birthday party: Ross Barrett.

FYI, none of the fabulous women in these photos are the friend I mentioned, though they are all definite hotties too.

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21

3 Biggest Treadmill and Stairclimber Mistakes [video]

Alexandra on treadmill wrong

Alexandra gets Lost in Translation

Do you hop on the stairclimber or treadmill to get a good workout for your wrist, neck, or spine? Do you have a goal to put all the load into your joints as you lean either too far forward or too far back? Didn’t think so!

Yet that is what we see from treadmillers and stairsteppers of all ages – not just baby boomers. Ouch and WTH?! (“What the Heck” – we don’t cuss ‘round these parts much).

At any given moment we can go into the cardio equipment area of a gym and see people working super hard. Yet their form denies them cardio benefits while stressing joints. Don’t let this be you! (If you do want a good workout on a treadmill, read our post “Treadmill Walking Workout.”)

What are the 3 biggest mistakes exercisers make on the treadmill & stairclimber? Don't let… Click To Tweet

Three major treadmill and stairclimber no-nos we see involve:

  1. heavy wrist bend
  2. elbow lock that leads to neck tension
  3. posture that is either hunched forward or inclined back.

Take a look at our priceless video demo.

Then check your form next time you hit the climber, treadmill, and even the elliptical machine. Go for natural arm swing, not death grip on the machine. If you can let go of the side or front bars and stay vertical you are probably doing it right! If your hair looks good when you are done, you are probably doing it light! Ahh ahha.

Dear Climber-Stepper buddies: Are you a wrist leaner? Horse reins grabber? What’s your best piece of advice for cardio exercisers? Besides reading our posts, of course. 

ACTION: Want a stronger core and better abs? Check out our newly released program: “Ultimate Abs Workout Collection for Women Over 50” (23 videos, 10 modules, popular abs questions addressed).

Sign up to start "youthifying" today.

Kymberly Williams-Evans, MA and Alexandra Williams, MA

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6

Posture Assessment from the Side

Women over 50 and those who want to be one day: How is your posture? Have the decades been taking their toll?

A Telltale Sign That You Are A Posture Cheater

Even he likes his posture

Assessing posture from the left and right – simultaneously!

You might be level- headed, but are you level-hipped and level-shouldered? What do the right and left sides of your body tell about your stance if we take a sidewards glance? Are you a “posture cheater” who displays a sneaky telltale clue that gives you away when you fake standing tall?

Part 3 of our Posture series takes a look at posture from “both sides now” to figure out how you stand (Baby boomers – did you recognize that song title? Joni Mitchell was no slouch). We know where you stand–on top! Or lifted nicely once you add our tips on assessment!

 

 

For the record, that is not a peace sign K lays on A at the end of this short video, but bunny ears. Hop to it, sis!

Wonder what you missed in Parts One and Two of our posture series?

Well, pretty much this:

What’s Your True and Natural Posture? Part 1

And some of this:

Want Picture Perfect Posture? Part 2

Action Time: Subscribe to our Fun and Fit YouTube channel. You’ll find our entire posture video series over there.

Photo credit: Creative Commons, kittykaht

Kymberly Williams-Evans, MA and Alexandra Williams, MA

17

How Can I Get Better Posture?

Dear FnF – K and A: For better posture, what exercise/stretch can I do to keep my shoulders pulled back ? Thanks for the straighter scoop.  Sharon, Santa Barbara, CA

Straight Scoop on Super Posture

Kymberly: Hold on a moment. Did someone other than F and F just slip in a word play? Stand tall and proud just for that. While you’re standing, do some pec stretches and mid-back strengtheners. The stronger your back muscles are – especially the ones between your shoulder blades, such as the trapezius and rhomboids – the more those muscles will contract to lift your spine erect and to keep your shoulders back.

Yeah, you could hire someone to nag you to bring your shoulders down and back, but that’s no fun is it? Instead let’s think of fun things that FnF could stand for (as seen in your salutation).

Alexandra:What? That is a gimme. Anyone who’s seen my high school photos knows that FnF means Foxy and Fine! Hello? Did you not see those HOT photos of me that were never taken? Let’s pretend for a moment that we are answering Sharon’s question…nope, it’s passed.

But in the spirit of general pride and gaining two inches in height, I’ll give you our mom’s secret (she was a modern dance teacher)–ask someone to poke you between the shoulder blades at the dinner table. It’s a quick, yet mildly annoying, reminder to contract your mid-traps (that is fancy-talk for “pull your shoulder blades toward each other”). Or you could read our post, Look Younger and Thinner Instantly with Better Posture, which is not annoying at all.

Kymberly: Also try our zip trick to remind you that posture involves all the abs, uses the entire core, and requires activating the back side of your body as well.

Plank push up combo from Kymberly

If Only I Could Achieve Good Posture While Standing

Alexandra: I also see that Kymberly mentions chest stretches above. What she didn’t mention was that standing up taller and opening up the front of your body makes you more–caution, technical term coming–stacked! Not just appear so, but actually more frontal real estate. And you can then breathe better too. Since it’s hard to remember to pull your shoulder blades into a close, personal relationship, I’ll share a hot little workout trick I made up years ago. Do some of your exercises with your back and shoulders against the wall. For example, bicep curls or forward raises. Even though you aren’t actively focusing on “moving” your back, it will be easy for you to notice if you fall forward off the wall. Find out more about these quick and easy posture reminders at our post, Posture to Perfection.

K: In short, worry less about what you see in front– the pecs and anterior deltoids — and more about what’s happening behind your back. Just like in high school.

A: Did someone say “Off the Wall?” When the world is on your shoulders, Gotta straighten up your act and boogie down. Quick, who sings that?  If you can sing and dance this entire song with shoulders back, you win a free Moonwalk lesson!

Readers and posturemongers: What reminders do you use to maintain good posture? Who had a mom who nagged you to stand up straight?

Action Item: Subscribe to our site. Enter the word “posture” in our search box at the top of our page. Find our series on posture that includes some videos. You will not only get current active aging advice twice a week, but also lots of great ways to assess and improve your posture. Yup, stand tall and subscribe!

Kymberly Williams-Evans, MA and Alexandra Williams, MA

5

Oblique Ab Crunches: How to Do Them Properly

Tape measure on abs

One of our most popular post categories is Abs, especially workouts that show how to do them with good form. You want to avoid pain (and sweat), plus you want to get the most bang for your exercise buck (these posts are free), and the least waist for your workout. We are here to help you with the “muffin top / love handles” dilemma.

But first, take a look at our recently released program, “Ultimate Abs Workout Collection for Women Over 50,”  (over 23 videos, 10 modules, popular abs questions addressed).

Our quick video tutorial gives you helpful specifics on how to perform oblique (side) abdominal crunches correctly. And as a bonus, we also show how NOT to do them.

Good news – you don’t have to learn technical terms. But just in case you’re wondering why we say “obliques” instead of “waist” or “that area that encircles your spine that used to be oh-so-tiny way back in high school,” we’ve got some quick Ed-U-Cay-Shun-al info about the technical terms.

Internal & External ObliquesYour external obliques run diagonally, forming a V in front. Imagine you’re putting your hands into a vest or front coat pocket. Feel those rock hard muscles? Yeah, me neither. But I do know that my obliques are there somewhere.

Your internal obliques run at right angles to your external obliques and form an inverted V. Put your hands on your hips with your thumbs in front and fingers behind, pointing down as if putting your hands into back pockets.
Diagonal Reverse Abs
For those of you who like the nitty-gritty, oblique-y details, here’s an excellent definition by our colleague Dr. Len Kravitz, who teaches at the University of New Mexico and is way smart!

Now you know the official terms for “I want my waist to be fit and trim, but don’t want to copy any of those lame exercises I see people do in the gym that are destined to hurt their back or neck.” More importantly, you can now confidently add oblique crunches to your exercise routine. Score!!

Sign up to start "youthifying" today.

Photo credits: CreativeCommons. org

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

10

Pssst! Want to Know Top Insider Fitness Trends and Quotes?

Recon Intel glasses tech wear on Alexandra

Looking Into the Future

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!

  1. From IDEA CEO and co-founder, Peter Davis: “ The future of our industry lies in survival of the wisest, not the fittest.”  I already like the tone he is setting at the welcome ceremony! Wise up masses! Or is that Rise Up? Heck, let’s do both.
  2. Jack la Lanne Inspiration Award recipient, Jenna Wolfe paraphrased the Jackmaster who used to whip crowds into action by telling us that “the only way to hurt your body is not to use it.”  Do you agree? We do. So get out there and be a big user!
  3. Next keynote speaker, Brendon Burchard took us for a twist and turn by stating that “we don’t HAVE energy; we GENERATE it.” Well pick me up and slap me down as I had to think about this one, having always thought I HAD the Big E! But Brendon’s point is well taken. Who’s with me to transform into an energy generator? Let’s call ourselves “Energeners.” Good, eh?IDEA notes, Blue Diamond almonds, Ahnu shoes
  4. From there, I power walked it over to the “Posture Improvement Workshop” led by Sarah Zahab, who had a lot of letters after her name AND loads of good posture assessments. She rightly reminded us that “even strength training 2-3 times a week, for 30-60 minutes per session won’t compete with 14 hours a day of poor posture.” Oops, was I slouching when I took that note? If you desire better stance, take a look at our posture series on making your mama proud by standing tall!
  5. Meg and Kymberly at IDEA Ketchum booth

    Stand Tall, Lie Long with friend and fitness pro, Meg

    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.

  6. Wrapping up Day One was Functional Aging Institute Co-founder, Cody Sipe, PhD. (Click this link to find out why My Main Man Cody told the whole room that everyone was to try to answer a certain question about Functional Aging activities, except Ms. Kymberly).  Uh, yeah, it’s cuz he knew that I already knew the answer as a recently certified Functional Aging Specialist.
    20150716_151040

    Dr Cody Sipe bringing us the POWAH

  7. Anyway, Cody grabbed us with a bold statement that “For people older than 50, POWER training may be the most important component of our exercise program. More important than strength training and cardio is the need to train for power, defined as the ability to move a load quickly.” We are not messing around here, fellow baby boomers. Time to add a little speed to our hop, skip, and jump. Did you know that with age (and lack of power training), we lose power even more than we lose strength? And with that we proceeded to learn a whole lotta cool exercises just right for our achy joints that brought back DA POWAH!

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.

Alexandra, ACE, IDEA

Celebrating Our Past, Planning Our Future

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.

12

Facials, Feet and Fitness

Alexandra Williams, MA
picture at the Vionic party at BlogHer

Headed for a handstand. Or the splits.

Part of active aging is taking care of your feet and face, especially if you walk outdoors as often as I do. If your feet are in pain, you won’t want to walk, dance, stand, run, or anything else that is upright. Except maybe walking on your hands. That’s upright. Or upside right. Something like that.

And I’m fairly vain, but more about looking healthy than young, so I want to have skin that is sunburn-resistant and elastic. Dry and wrinkly is a great way to advertise raisins, not faces.

Foot Care

We’ve talked a bit about these topics before. My article “Your Feet, Your Shoes, Your Choices,” is now accessible to consumers (you had to be a member of the professional fitness association to access the piece in IDEA Fitness Journal when it was first published), so give it a read to get advice from the experts on foot care and footwear.

One of numerous posts on the topic of foot and knee pain (They are linked. You know the song) is by my sister. She shares six strategies for avoiding pain while moving.

If you suffer from shin splints (the problem begins in the foot), you’ll want to read this series:

Shin Splints S.O.S.

Preventing Shin Splints

3 Tips for Preventing Shin Splints

Prevent Shin Splints: 3 Calf Stretches

Vionic teal Luxe slippers

This is the pair I brought home for my sister. I’m so nice.

Of course, I am also particular about the shoes I wear, especially for walking and teaching my group exercise classes. Now I can add slippers to the list of protective footwear. At the BlogHer conference a few weeks ago, sis and I were given some Vionic with Orthaheel slippers. Formerly just producers of medical grade footwear, they now offer sandals, shoes and slippers to everyday consumers too. The Orthaheel technology helps reduce over-pronation, (the most common foot issue). That’s a good thing, as correcting over-pronation can improve foot function and relieve plantar fasciitis, as well as knee and back pain. Recommended by both the American Podiatric Medical Association and Dr. Andrew Weil, I am enjoying wearing them around the house. I don’t think I’ll teach in them.

Skin Care

pic of Alexandra and Kymberly from 1970

Red hair, oily skin, freckles, and some damn fine catwoman glasses.

As kids, we had freckles, fair skin, acne, oily faces, and sunburned easily. As adults, we still have to be careful about our skin even though it’s no longer oily, because we exercise a lot, which means sweat. Additionally, we still sunburn easily and have to be cautious to avoid rosacea. Of course, we have wrinkles too, which we earned, though we aren’t racing to get more. No no no.

Water is a fantastic skin care regimen – it helps cleanse, lubricate and hydrate the skin, as well as removing toxins, but as a Boomer I want more. I also want less. More than just water for my skin. Less stuff that is harmful to my body and aligns with my vegetarian, organic, non-GMO values and practices.

As I’ve aged, I’ve also become more receptive to traditional medicine, which I define as anything that has either been around for thousands of years, or is more aligned with intuition and the “unmeasurable.” I win a lot of stuff – most of you know that I seem to win something every week. And I don’t enter a lot of giveaways. I’m just lucky. I believe it’s my positive energy. Our mom is the same – she would will things to occur. Someday I’ll share the story of how she willed herself to have twins even though no-one else believed her until I was actually born (they had to race to get a second bassinet for Kymberly – the doctor was seriously embarrassed).

Getting a facial with SkinAgain products

Such a lovely place. Such a lovely face. Plenty of room at the Hotel … Orlando.

A few days ago Kymberly and I were given facials using the SkinAgain functional skin care line (they were even gracious enough to give facials to my two boys). Not only are the products vegan, they are also fragrance-, paraben-, gluten- and cruelty-free. And the part that I’m very curious about – they are infused with positive energy (chi, prana, life force – whatever term you use) via a hologram that’s affixed to each product. I asked a lot of questions about this, as I found it fascinating. The owner of SkinAgain refers to it as “collective positive energy infusion,” which to me is about the same thing we get in religion. You may even have participated (or benefited from) intercessory prayer.

My skin can always use positive energy and products, especially on the days when my magic wand is broken.

They sent us home with samples, so my face shall be the test. If only they had sent the estheticians home with us too.

This is not a sponsored post. This is just us sharing info about products that have fused the latest technology and oldest traditions to help deal with our modern, Boomer lives.

save 30% on adidas bags

By the way, if you’re shopping for back-to-school bags (including gym bags and backpacks), we are affiliates with adidas, and they are offering 30% Off adidas Bags right now. This includes their iconic airline bag. No code is needed, just click on the links here. If you make a purchase, we make a small commission. Good all around.

Glasses and Sunglasses

Also, since we’re flashing our catwomans in this post, we should also provide you with a link to our affiliate partner Warby Parker, makers of all kinds of glasses, including fun retro stuff. And for every pair sold, a pair is distributed to someone in need. Do good; See well.

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3 Ways to Perfect Your Posture: Tenaya Healthy Living Retreat is One

Alexandra Williams, MA and Kymberly Williams-Evans, MA
 
Disclosure: In our capacity as fitness experts, we are being compensated for the events mentioned below. We don’t make any money if you join us; you just get great advice and a fabulous experience with two service-oriented companies – Tenaya Lodge and Sherpa.
Good Posture vs Bad Posture

Good Posture vs Bad Posture

In our previous post, Look Younger and Thinner Instantly with Better Posture, you discovered some of the benefits of good posture. Today you get tips on ways you can find and maintain good alignment. Plus we want to extend invitations to our west coast readers who are eager to revel in better health and happier bodies. (Hint – treat yourself to a spa weekend at the Tenaya Healthy Living Retreat in late March).

Kymberly: First up – Pretty Posture Pointers

  • Stand with your back to a wall. Do your shoulder blades, buttocks and heels touch the wall? Evenly?
  • Stay at that wall to do some of your exercises (such as bicep curls or forward raises) with your back and shoulders against it. Focus on whether you can maintain contact with good spinal alignment. You will easily notice coming out of alignment if you fall forward off the wall.
  • Do only back and downward shoulder rolls. Skip up and forward rolls. Why roll the shoulders up and forward when they are most likely already in that tense and hunched position?
  • When you are sitting in a chair, scoot your hips as far back in the chair as possible. Keep your feet flat on the floor. Even better, sit on a stability ball instead of a chair or stool.
  • When sitting on a hard surface, center your weight over the front edge of your “sitz bones” (ischial tuberosities) and imagine wiggle wagging your tailbone into the correct position.
  • Set a timer to remind yourself to lengthen into good posture, stand up, walk around, and reestablish alignment. Name the timer “mom” and let yourself be nagged, er reminded.
    Stop! In the Name of Posture

    Stop! In the Name of Posture

  • Implement my famous “Zip trick” Imagine a zipper that runs from your pubic bone to your chin. Zip up. Then (here’s the important part) imagine a second zipper that runs from the base of your neck to your tailbone. Zip DOWN right between the shoulder blades. Watch our Posture Zip Trick video.
  • Strengthen your back muscles.
  • Strengthen your core. Yes, we know these last two constitute more than “tips.” But what discussion on posture would be complete without mentioning the real, long term criteria to achieve beautiful alignment?

Alexandra: Posture Assessments at Tenaya Lodge in Yosemite

I’ll add a tip that works for me – pretend you’re a marionette with a string running through the top of your head and down the center of your torso. Now imagine that the puppeteer is pulling the string up. If you’re more technical, just pretend it’s a plumb bob.

Because our Posture Series has made us so famous (hi Mom, hi Dad), we’ve been invited to a super duper event, where we’ll be offering posture assessments (and an energetic, fun Drums Alive class).

Stand Up and Sherpa Right

Stand Up and Sherpa Right

At the Yosemite Healthy Living Retreat at Tenaya Lodge, March 28-30, 2014 we’ll present a posture workshop, as well as a Drums Alive class to the attendees. Be part of Tenaya’s inaugural healthy retreat and join us at one of the world’s best wellness resorts (according to USA Today). Their focus is on interactive, fun, take home sessions and activities in a breathtaking setting.

Tenaya Lodge at Yosemite

Tenaya Lodge at Yosemite

Besides our classes, you will have exclusive access to wellness education on topics ranging from fitness and yoga to nutrition and personal care.  Your weekend also includes special treatments in the Double Silver LEED-certified Ascent Spa, products and classes from Kimberly Parry Organics, and a hands-on culinary class and dinner with Executive Chef Frederick Clabaugh.

Now THAT'S a scenic hike!

Now THAT’S a scenic hike!

Why not book the weekend and join us? All kinds of good stuff going on for those with perfect (or imperfect) posture! You can focus on perfecting your gait too, by joining us on a walk right at the gateway to one of our nation’s most revered national parks.

Outdoor Yoga at Tenaya Lodge

Outdoor Yoga at Tenaya Lodge

No matter what, dear Posture Pals, do as the Dirty Heads suggest, and

“Stand tall, it gets a little better
I see the wall that we can break down together
Stand strong, it gets a little better now”

When you’re done singing and standing tall, sit down at your computer and book your trip to join us at Tenaya Lodge.

Photos: posture graphics – Dreaming in the deep south; all others – Tenaya Lodge

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