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Category Archives for "Posture"
29

Look Younger and Thinner Instantly with Better Posture

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.

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

Call to Action: Saaay, want more concise, active aging videos designed for the over 50 woman to get results? Subscribe to our YouTube channel when you head over there via any of the above links. We also appreicate Thumbs Up and likes!

Kymberly Williams-Evans, MA and Alexandra Williams, MA

9

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

Work your abs without lifting your head or straining your neck with this back safe core exercise.

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.

But first, check out our newly released “Ultimate Abs Workout Collection for Women Over 50,” You’ll get over 23 videos and 10 modules all designed to help you strengthen your core and improve your abs. Click the link, then come on back to try our move.

Now for the video:

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.

Have you subscribed yet to our blog? We come to you twice a week. Enter your email in one of the subscription boxes to get fun and safe ab exercises for older adults – and that’s just for starters!

Sign up to start "youthifying" today.

Alexandra Williams, MA and Kymberly Williams-Evans, MA

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

12

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!

 

13

Chin Check: Get Better Posture-Part 7

If you are like most people, you want to get ahead in life. The metaphor exists for a good reason. Many people literally stick their head ahead as they advance in life.  Such “get-aheaders” are technically called “forward head thrusters.”  Guess what? Odds are good (or would that be “bad”?) that YOU are a forward head thruster. How can you know? And what does it matter?

To find out whether your spinal alignment has (mal)adapted to a desire to get ahead, take the quick chin check we show in our video.

Sure, you might not like the momentary double-chin look. Goodness knows I, Kymberly am not so keen on that video side view of my triple chin (what I will for you lovely readers!). But you will like the benefits of that bowling ball known as your head being balanced over its support system instead of awkwardly perched in front of it.

Centering your head over your spine will increase comfort, decrease neck tension, keep you nicely extended, and save the planet. Or at least your posture.

Readers and Viewers: How much space did you have between your finger and chin? “Fess up.

32

Seated Posture: Part 6 Sitting Pretty

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Dear Fun and Fit: I am loving your posture videos! I sit at a desk all day and I’m wondering if you would do a video on posture while sitting. Also, I find it easier to slouch at the computer (I sit on a backless stool) and I’m wondering why sitting up straight seems to take more energy? I am in my early 30’s and when I stand up straight in the mirror, my body looks lovely…and when I am doing my normal posture it looks schlumpy and not as nice. I’d love to change this and I appreciate your help ladies! :)) Sibby, Miami, FL

Schlumpy

Seated Schlumpy

Dear Sibby: We are of the mindset and age that 30 year olds should look lovely, and mostly do. We know we did! Since you asked so nicely, we shot a posture video with three starter suggestions on achieving anti-slouching when seated.

 

 

 

 

The real key though, is awareness, which you seem to have. We deduced this first by your compliment about out posture series videos 1-5. Obvious awareness! Second, you know when you are schlumping, you know when you’re up straight, you know when you’ve been bad or good, so be good for posture’s sake. (Make you think back to any holiday songs?). Third, you actually noticed that sitting in good posture takes energy. This level of awareness is your first, and best step to meeting your posture goals.

A few tips in addition to the video insights:

  1. When wanting to sit naturally and less stressfully, think “tall and extended with your heart lifted” rather than “straight.” The spine has natural curvature so a straight back would actually be out of alignment. Kinda painful too by the end of the workday.
  2. Good body alignment DOES take energy because we need activated muscles to achieve optimal spinal position and muscles are energy users, big time. However, the body seeks energy efficiency (secret body code for – how can I do the least?) Relying on joints, tendons, and ligaments to support a given position (this “schlumping” you confess to) is calorically (energetically) efficient.  Sure, we pay the price later in sore joints, wimpy muscles, and posture that makes us look waaay older than 30!. As we sit hunched over, we are not using abs and back muscles.
  3. Check the relationship between your body and your work station. If the ergonomics are off, that is the first thing to change. Is your work station too low relative to your stool so that you have to hunch to reach the keyboard?
  4. Lastly, stand up every 15-30 minutes. This simple movement will remind you of your posture and get you out of any bad sitting habits at least temporarily.

Saaaay, are you schlumping while reading this? Lift your heart puhleeeze!

Readers: What do you do to remind yourself to sit lifted? What word have you made up to beat “schlumping”? (which we pretty much like and plan to adopt).

Nominate Alexandra Williams for a social media award in the Shorty Awards!

Nominate Alexandra Williams

for a social media award in the Shorty Awards

18

Fix Your Posture – Part 2

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

Who Stole My Good Posture?

We bring you a guest posture maven for your viewing and “stand up tall” pleasure — our mom! She made us what we are today — alive! Oh, and lifted up posturally, thanks to her nagging, reminders, dance background.

Check out how our mom transforms herself from an active senior to frail little old lady back into a force to be reckoned with in less than 1 minute. Learn our quick zip trick to look 10 years younger in less than 10 seconds.

Agents, talent scouts, and publicists – our mom is available for media interviews and bookings.  Ya gotta admit she’s pretty cute!

 

Photo credit: Creative Commons

20

Fix That Posture!

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Short. Sweet. I am either talking about this post or myself! We shall see. And you shall see…how to fix some common posture issues.

Trapezius

X Marks the Trigger Points on the Traps

First of all, we’ll start with the most common issue – forward and inward rotation of the shoulders. That’s the techhie way of saying, “Hey, your shoulders are rounded.”

 

1. Roll them up and back, shawty!

2. Strengthen the muscles in the mid-back so you’ll be straight up.

That’s it for today. Go do your exercises. And you’re welcome for the lovely combo of my striped shirt (to make it easier for you see if I’m standing up straight and symmetrically) and those Hawaiian-themed curtains. You’re especially welcome for the fact that my son likes to cut my head off in videos! What can I say – he’s a teen!

And I’ll take a moment to share a secret with you – we were listed on Shape.com as one of the Top Ten Inspirational Fitness Facebook fan pages. If you haven’t checked it out, please give it a look-see lookie-loo.

Picture credit:Trigger Point Relief 

18

Want Picture Perfect Posture? Part 2

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Posture Assessment

Do you think this outfit matches my posture?

Recently we did a post about finding your natural posture. Well, whaddya know, we got a bunch of requests to show what comes next in assessing posture.

Alexandra: So we asked our friend Cathleen Clarke (the group fitness director at the Spectrum Clubs in Santa Barbara) to film us, after making her do a pinky swear not to publish any video of us fighting.

Yes, it’s about 3:33 long, but worth every second, especially the part where Kymberly moves that messy pile of hair from my neck! And isn’t 333 half of 666? And twins are each half of something! So it’s the perfect number, considering one of us (not naming myself) was recently called a “cheeky devil” in Swedish.

 

Kymberly: As long as those cheekies are level and symmetrical, we’ll go with that! So whether you are a trainer, trainee, curious person who wants to understand posture better, or merely a voyeur, we hope you can use our tips to assess posture from the front and back. Of course you also want to assess from both the left and right sides. (Yes, BOTH sides as our bodies don’t always tell the same story left and right, believe it or not. But we want to give you something to look forward to in the video sequel.)

Meantime, we will leave you with this thought: if your nipples are pointing down and your kneecaps are pointing in different directions from one another, your posture just picked a peck of pickled position!

Readers and viewers: Wonder why some people have great posture on one side and everything askew on the other? Part 3 coming if there’s popular demand. And by that we mean lots of comments, gifts, requests, stumbles, applause. You know the drill.

Photo Credits: Creative Commons – leo.jeje

17

What’s Your Natural and True Posture?

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Posture

Is This Perfect Posture? Where’s the Cleavage?

Do you want to improve your posture? Are you keen to enjoy the happy, comfy, confident body that good posture brings? Do you want to instantly look 5 pounds thinner? Ok, so now we have your attention.

To get where you’re going, you need to know where you start. Or something like that. We were tempted to start with “Peter Piper Picked a Peck of Perfect Posture,” but you might have thought we were pickled.

Your first step is to know your current posture — unchanged, unmodified, no artificial sticks-up-the-wherever added. But how can you establish your normal stance without already thinking about trying to “correct” it?

Cue the trumpets as Fun and Fit talk you through an easy way to get to your regular, 100% all natural beefcake posture. Once you have that established, you are in the perfect position to make assessments, observations, and improvements. And with enough comments on this post, we might make those video sequels showing you how to assess and progress. For now, don’t mess with what you have going now. Just know what you are dealing with. Us! And You!

 

Posture

Posture: Going, Going, Gone

Photo credits: Creative Commons