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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.

8

Great Gait! Seven Steps to Better Walking

Alexandra Williams, MA and Kymberly Williams-Evans, MA
picture of hike at Rancho la Puerta

Go for a walk

Any time of year is a great time to take a walk, but at this time of year you see hundreds of news reports and blogs touting the benefits of a Thanksgiving Day walk. Have you ever wondered if the WAY you walk is helping or hindering?

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.

Gait workshop at Rancho la Puerta spa by Kymberly Williams-Evans

Kymberly is giving some pro tips about gait

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.

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

Look and Listen

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!

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?

picture of Ahnu shoes

Remember to look down every so often when on a walk

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?

Head and Chin Check

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!

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 trot around the block on Turkey Day.

hawk at Rancho la Puerta

Also remember to look up

If you want your very own professional gait assessment, contact us at info@funandfit.org. For $59 U.S. we’ll give you a complete, detailed assessment based on a video you’ll send us. And for free we’ll tell you that good posture makes you look 5 pounds slimmer, more confident, and sexier.

5

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.

11

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 the LA Fitness Expo and 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 two super duper events, where we’ll be offering posture assessments (and an energetic, fun Drums Alive class).

Stand Up and Sherpa Right

Stand Up and Sherpa Right

This Saturday, January 25, we’ll be at the Sherpa booth (#556) at the L.A. FitExpo doing free posture and gait assessments from 1:30 – 3:30. Please stop by if you’re attending.

And at the Yosemite Healthy Living Retreat at Tenaya Lodge, March 28-30, 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

25

Look Younger and Thinner Instantly with Better Posture

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Want to look 5 pounds slimmer instantly? With no needles or sweating involved? Then it’s time to improve your posture! Especially if you have spent many moons pointing your nose and nipples to your toes.

Straight, yet unnatural posture. Go for those Natural Curves!!

Straight, yet unnatural posture. Go for those Natural Curves!!

Definition of Good Posture

Kymberly: What is good posture anyway? Let’s first establish what it is NOT: a straight back. The biggest mistake people make when trying to correct poor posture is to stand ramrod straight. The back has natural curves designed to absorb impact. And nothing about looking like you have a rod rammed up your spine is attractive! Or good for you.

What it IS: having alignment that creates the least amount of strain on your supporting muscles and ligaments when you stand, sit, move or perform weight-bearing activity. Notice that our list leaves out “sleeping” so feel free to hunch, slouch, curl, or straighten out when conked out!

What Does Good Posture Offer You?

For starters, standing tall helps you stay young by maintaining your range of motion and staving off age-related skeletal changes that make you shorter with each passing decade. But that’s not all folks!

When you extend into good posture, you:

  • Look leaner instantly. Slumping and slouching turn off the abs, which allow the belly to protrude. As you lengthen into good posture, you engage the abs and compress, immediately taking weight off the middle visually.
  • Look younger (it’s not called “old lady dowager hump for nothing)
  • Project better body language
  • Increase energy
  • Enhance ability to breathe easily, freely, deeply. No wonder you have more energy! You can get oxygen more effectively to your brain, lungs, muscles — well, just about everywhere in your body.
  • Improve your confidence and mood. A 2009 study in the European Journal of Social Psychology (Brion, Petty, & Wagner 2009) looked at how posture influences self-confidence. Researchers found that poor posture led to decreased self-confidence; good posture had the opposite, positive effect.
  • Diminish aches, strains, and pains
  • Decrease neck tension
  • Reduce back pain
  • Decrease wear and tear on joints, reducing the possibility of arthritis
BackJoy for Better Posture

BackJoy for Better Posture

Alexandra: Just a few days ago, a friend who’s an interior designer asked for posture suggestions because his back has been hurting from prolonged sitting. I recommended to him, and pass along to you, the BackJoy,  which sits on your chair while you sit on it! (Disclosure: I was sent one free of charge to test out). Then you do the Hokey Pokey, except it’s more like the Finey Spiney. “You put your tush right on, you tuck your abs right in, your chest lifts up so quickly, and your spine becomes a Win! That’s what it’s all about!”

My older son has drummer’s slouch (I coined that term to describe his crappy posture, which he has when drumming, and well, all day long), so he’s been using the BackJoy during dinner. It has helped him, so I’m a fan. In my ideal world, my son (and everyone with posture issues) would do core and back strengthening moves. In the real world, the BackJoy is a complement to those exercises.

Come back on Thursday for our next post, which will also have some great posture info, plus an invitation to a wellness event where we’ll be doing posture assessments. Hint: the event is in a location that’s consistently rated as one of the top wellness spas. And that’s all I have to say about that! (Watch this video) P.S. Note his perfect posture.

[youtube]http://www.youtube.com/watch?v=Otm4RusESNU[/youtube]

Benefit from Our Posture Series

Motivated to learn more about how to asses and improve your posture? Then take advantage of our Fun and Fit Posture Series, provided in both posts and short videos. Going back to our early days of Fun and Fit, start with a humorous take on the subject,

The Straight Scoop on Super Posture. Then zip your way through the series, starting with

What’s Your Natural and True Posture?  From there, proceed to

Want Perfect Posture? Come on, who doesn’t? Next, enjoy knowing what landmarks to look for in

Assessing Posture from the Side.  Once you know what you’ve got goin’ on, it’s time to

Fix Your Posture Part 1. Then meet our mom, who helps you Fix Your Posture Part 2. Plus you learn the Kymberly Zip Trick.  For those who want to sit nicely, then

Seated Posture Pointers will get you squirming out of your chair (and onto a ….).  Gotta click and see to know.  Lastly – whew! Will this series ever end? Not until you stand up taller! Anyway, lastly, check in with your

Chin Placement. Odds are you are trying to Get Ahead — and have become a dreaded Head Thruster.

What’s that you say? You want to short cut to the videos? Click the following to go right to our YouTube videos.

How to Find Your Natural Posture: Part 1
Quick Tips to Assess Posture Before Correcting It: Part 2 
Look Longer and Leaner Once You Assess Posture from the Side, Part 3
Simple Exercises to Help Fix Posture: Part 4
Time to Fix Your Posture: Part 5 
Seated Posture and Spinal Alignment: Part 6 
Do a Chin Check to Get Proper Posture: Part 7

7

Abs Exercise for Older Adults: No Head or Neck Strain with this No-Crunch Move

Alexandra Williams, MA and Kymberly Williams-Evans, MA

 

Work your abs without lifting your head or straining your neck.

You’ll love “The Bug” ab exercise whether you’re a baby boomer, older adult, person with neck or head soreness, or simply someone who wants a great option to strengthen your abdominals without rounding forward into spinal flexion. And if you are wondering why you should care about rounding into spinal flexion, read our recent post that has abs training tips for older adults. All will be revealed. Click this <—– link and you’ll see the guy who has the abs (and chest) that Alexandra has admired since the 70s.

Ab Move to Protect Neck & Spine

The Boomer Bug Beats A Crummy Crunch Any Day

This core move is simple to do well, and very effective. The hardest part is remembering to keep your head on the floor or mat. And to bend your knees slightly. And to compress. Speaking of mats, what do you think of our nubbly, no slip beauty? We got it from Stillmotion yoga mats.

 

 

 

 

Need professional, motivating speakers? Call us at (805) 403-4338 or email info@funandfit.org.

Head over (with no neck strain) to our YouTube channel to see short videos that will improve your fitness with maximal impact yet minimal joint issues! 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. 

20

Do You Fear Falling as You Age?

Kymberly Williams-Evans, MA and Alexandra Williams, MA

TheraFit shoes, flying feetTurns 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?

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.

IDEA Personal Training WestKymberly: Recently Alexandra and I attended and spoke at the IDEA Personal Training Institute West 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 fallingOne: 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! So the first order of business is to strengthen our core.

Alexandra: Take advantage of the core exercises we present in our YouTube videos. We offer many, all under two minutes. You’ll find three links here so you can get to work right away!

Rotating Abs/ Core Move  Video

Kneeling Core and Abs Exercise Video

Obliques Exercise Safe for Lower Back  Video

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.Kymbelry fallen and getting up

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!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.

Whether it’s Summer, Winter, Spring or Fall, be in season with a healthy, functional body that does Fall, but doesn’t fall!

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.

 

8

Lat PullDown with a Resistance Tube: Right and Wrong Ways

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Doing a Lat PullDown with a Resistance Tube is a great way to strengthen your mid- and lower-back, improve your posture and give a lift to the chest.

First things first: A Lat Pulldown works the lats, aka latissimi dorsi (Latin for “broad back”). These are large muscles of the thoracic and lumbar areas of the back, and together are shaped like an upside-down triangle. Their job is to move the arm, draw the shoulders back and down, and help pull the body up when climbing. A resistance tube is a hollow, long “rubber band” with handles on each end.

Resistance is Futile, Except when it’s a Tube!

 

 

In our many years of teaching, we have found the Lat PullDown to be a great exercise, although it can be challenging to perform with good form. So, henceforth, forsooth, and forthwith, we hereby present a video that shows some of the right and wrongs ways to do this exercise. “Lat” the fun begin! You’re welcome for the pun.

 

[youtube]http://www.youtube.com/watch?v=Jcgpjpye_rc&noredirect=1[/youtube]

 

The good news for those of us who are women already in toward the second half, is that it gives a lift to good ol’ Betty and Veronica, because as the back strengthens, posture improves and the chest lifts up. And if you don’t get the Betty and Veronica reference, you’re too young to care about this benefit anyway!

See how “perky” the redhead with the catwoman glasses is? Ya dig?!

 

 

 

 

We “dorsi” you should subscribe to our YouTube channel and blog. Follow us on Twitter: AlexandraFunFit and KymberlyFunFit. Please also follow us on Instagram: KymberlyFunFit and AlexandraFunFit. Or click on the icons in the right sidebar.

 

 

 

Do you want to wear the same cute compression socks that Alexandra is sporting in the video? Easy, just go to the Zensah website.

Photo credits: Lats – Wikipedia, Tube – Century MMA, Betty & Veronica –  Marxchivist

11

Tips to Look Super Cool and Totally Hot on Camera

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Want to look great for those home videos, YouTube clips, or onscreen moments? Today you get to enjoy a celebrity guest post from Tanya Memme, the original host for A&E’s Sell This House and now, Sell This House Extreme. She’s a star who shares tips to help make YOU a star!

Look Fit and Vibrant on Camera

Working in a construction zone on TV isn’t the easiest environment to look super cool and totally hot in. My heart says “stilettos!;” my producers say “work boots, Tanya!  Fortunately for me and you there are ways to look your fabulous best on camera. During the 12 years hosting “Sell This House” and “Sell This House Extreme” on A&E, I’ve had plenty of time to succeed and fail famously! I know what works and what’s embarrassing in front of a camera!  I hope you can gain some fun and good advice from my experience.

Of course the first and most obvious tip is to exercise and eat healthfully, but it goes so much further than that. (Well, that is unless you have the body of a Cirque Du Soleil contortionist who looks SUPER HOT turned upside down and backwards with a toe in the left nostril balancing on one hand all while wearing an anteater costume.)

With that being said, here are my tips!

1) Be truthful to yourself about the good, the bad, and the ugly. Don’t wear tight jeans if you have muffin top. After giving birth, I know what this feels like. My choice is to wear the very cool LuLuLemon elastic waistband, very hip cargo pants. Or lose the muffin top by kicking up the exercise into high gear!

2) Clip in hair extensions. This is my best kept, not so secret anymore. I have nice hair, but on days when my hair looks flat–especially on rainy days–I give my hair a little beauty boost! Extensions come in different lengths and can be matched exactly to any hair texture.

3) Floss and whiten your teeth. Crest Whitening strips are the cheapest and most effective way to get a bright smile. You can’t get away with anything less than clean, healthy, white teeth on TV especially with close up scenes.

Safety Glasses CAN Look Sexy on Camera

4) Apply your make-up correctly. Make-up changes the way you look in general so learn how to apply it. Go to a store with a cosmetics area and get a personal lesson. The biggest mistake you can make is choosing the wrong colors. Your foundation, for example, can make the difference between looking tired, or sexy and totally hot!

5) Lighting is key. You can look and feel like crap (possibly from a hangover from the night before) and great lighting will make you look spectacular! It can take 10 years and 10 pounds off! On my show, I’d say I’m lazier on some days than others when it comes to make-up but with great lighting I can go from Dracula to Diva in the flick of a switch!

6) Even in you’re in a miserable mood, you have to look incredibly happy. Sounds easy, right? In 12 years on the show I’ve been on a roller coaster ride of deaths, disappointments, and a lot of behind-the-scenes drama. Then there were the times I had to run to the toilet from either food poisoning, pregnancy, or post-party debauchery! But no matter what, or how hard it might be, when that red recording light goes on…….SO DO I.

7) Always have great posture or EVERYTHING sags! On TV, everything you do and wear is magnified, so if you’re sagging even just a bit, on screen it looks like you’re sagging a lot! And NEVER sit all the way back on a soft comfy couch when that camera is on…….unless you want to look like a toad. Sit right at the end of any chair or couch, boobs out, back straight, shoulders back, head up and legs crossed at the ankle! Do this and you’ll look like a queen on TV!

8 Confidence is a must! Nobody looks or sounds good on camera without confidence. If you truly have no confidence, you’ll have to fake it. The camera is brutal and feeds on insecurity.

9) Clothing and color are critical. The camera hates white and fine or busy patterns. I always wear bold solid colors such as red, blue or purple to my auditions because they’re flattering, aren’t distracting and they pop on camera. Royal colors are perfect! If you want to be a Queen on camera dress to look like one. A queen never wears dull, boring, or drab colors.

10) Never shoot you from an angle lower than your shoulders. This is the difference between looking 15 pounds overweight or 15 pounds slimmer. Always have the camera shoot you from a high angle! The same holds true for the digital camera you use every day. YOU’LL LOVE ME FOR TELLING YOU THIS!

P.S. If you’re lucky enough to have a crew to work with, bring snacks and drinks to the set. This thoughtful gesture puts everyone in a good mood! A happy crew does their best to make you look HOT! Remember – the crew has the power to be naughty or nice, so be good to them and they’ll be good to you. By the time I find out how crappy I looked that day, the show has already aired with millions of people watching. And you know how some people love to let loose on the internet with their opinions about your looks!

Tanya has been entertaining audiences with her quick wit, connection with homeowners and vast knowledge of lifestyle tips for years. She currently resides in the Los Angeles area with her husband, and daughter Ava.

Photo credits: Used by permission from Tanya Memme

Find out whether we took Tanya’s advice by subscribing to our YouTube channel and our blog. Follow us on Twitter: KymberlyFunFit and AlexandraFunFit. Please also follow us on Instagram: KymberlyFunFit and AlexandraFunFit. Or click on the icons in the right sidebar. Lights, Camera, Action!

 

11

Wrong & Right Way: StairClimber and Treadmill

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Alexandra gets Lost in Translation

Do you hop on the stairclimber or treadmill to get a wrist, neck, or spine workout in? 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!

Pin It

Yet that is what we see from a lot of stairstepper and treadmilling exercisers. 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!

Three major no-nos we see involve:

  1. heavy wrist bend
  2. elbow lock that leads to neck tension
  3. and 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 or treadmill. 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. For the record, we shot this footage before Kymberly’s new haircut. You’ll have to return to see the new do. Did  “the do” do or didn’t it?

Dear Climber-Stepper buddies: Are you a wrist leaner? Horse reins grabber? Do you even know what Alexandra is talking about relative to “Lost in Translation?”

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