Archive

Category Archives for "Knees"
26

A Walk is as Good as a Run

Kymberly Williams-Evans, MA

More Mesa walk

Do Walk Away! And walk this way.

Are you a runner whose impact days are numbered? Or a walker who wonders whether you need to pick up the pace but really don’t want to?

Happy news for you non-joggers, former runners, and wanna be walkers who want a strong heart without the joint stress. Brisk walking may be as good for your heart health as a run.

Certainly walking isn’t as intense as running. However, both activities target similar muscle groups, which may be why results in improving heart health are so similar. Research suggests that the type of exercise may not be as important as how much you go, go go. So move forward; locomote; get your gait on!

Heart Smart Fun Fit Facts

Walking for at least 30 minutes a day can help you:

  • Maintain body weight and lower the risk of obesity.
  • Enhance mental well being. Think back to walks you’ve taken. Ever start out stressed and come home happy? Mood moment!
    Kila and Liberty on rock

    Walk? Run? We don’t care. Just take us out. Makes our dog hearts happy.

  • Reduce the risk of breast and colon cancer. May not sound sexy, but avoiding disease is pretty important as we age, right?
  • Reduce the risk of coronary heart disease. See above. Combine it with the fact that women are at greater risk than men for heart disease and we might as well open that front door and get going.
  • Reduce the risk of osteoporosis. I want young personage bones and am willing to walk for them. And you?
  • Improve blood pressure and blood sugar levels.
  • Improve blood lipid profile. Make your doctor happy.
  • Reduce the risk of non-insulin dependent (type 2) diabetes. Have you heard that this is one of the fastest growing diseases in the US? Don’t contribute to this stat.

Want some easy, practical walking tips to get you started or rev you up more? Watch our short video on Walking for Weight Loss (and More). Then bust a move to our post Great Gait: 7 Steps to Better Walking to really get the most out of your walks.

Walk For Weight Loss (video)

Take a City Walking Tour

Why is my Lower Body in Pain?

The “Best” Pedometer

More Life and Pep in Your Step

Beach view for Kila and LibertyAnother Fun Fit Fact about walking is that for every hour you perambulate (just had to use that jaunty word), your life expectancy may increase by two hours.  Not only that, but a faster stride may also be a predictor of a longer life. (Convinced yet? Read our post Can Walking Really Get You to Your Fit Destination?)

Standing during Ranch walk break

Done with Run; Talk about Walk!

Of all the cardio exercise options out there, walking has the lowest dropout rate! It’s the easiest, most accessible, positive change you can make to improve your heart health. And the benefits are exponential. The more you walk, the greater your odds of lowering heart disease risk. What are you walking for?

Would you like fab posts like this one to magically arrive in your inbox twice a week? Subscribe in that nice little box on the right side of this post, and you’ll even receive a free copy of “Look 5 Pounds Thinner in 5 Minutes.” 

14

Exercises That Are Joint-Friendly for Rheumatoid Arthritis

Alexandra Williams, MA

pool classes are great on jointsDear Fun and Fit: Hi, ladies! I used to work out all of the time and then I was diagnosed with Felty’s Syndrome (a rare form of Rheumatoid Arthritis – RA) and I gave up for a long time. Between that and some other things going on in my life I haven’t worked out in 5 years! I’m over it and want to get back into it, but I am lost when it comes to finding something that I can actually do. I know I have to start all over again, but I need something that will not do more damage to my bones. My knees, shoulders, hands and feet are where I have the most problem. That and getting to a gym. Do you have some ideas of ways I can work out around the house, get in shape and get back to the old me before the old me is too old?
Rena

Hey Rena. My first inclination was to recommend aqua workouts, which are perfect for achy joints, but I already know that you don’t have a pool, so we’ll have to think of other options. Read the linked post anyway, as it also mentions other options that reduce joint stress, such as the elliptical trainer, Pilates and resistance training. As you cannot get to a gym (or beach), I’ll focus on in-home suggestions.

Felty’s Syndrome
For those unfamiliar with RA and Felty’s, classic symptoms include painful, stiff, swollen joints, most commonly the hands, arms and feet. White blood cell counts are very low, and fatigue is common, as is anemia (low red blood cell count).

Before giving suggestions for dealing with exercise and arthritis, I have a few questions.
* Has your doctor cleared you to work out, even at a minimal level
* What kind of range of motion do you have around your affected joints
* Do you have any equipment at home, such as tubes with handles, a recumbent bike, a mat, stability ball
* Is there a certain time of day, such as morning, when you are more comfortable
* Have you consulted with a nutrition expert to see which foods you might want to decrease or increase

Screen Shot 2015-03-22 at 1.17.42 PMSeated Elliptical Machine
Generally speaking, people with painful joints do well with equipment such as a seated elliptical machine (you can even get ones with gloves, in case your hands can’t grip well). Of course, these might be cost-prohibitive for you, so I’ll give you other options too.

Resistance Tubes
If you have enough grip strength to hold a tube handle, you can do a lot of resistance exercises with a tube. The yellow one provides the least resistance, so is the best place to start. The different colors indicate different levels of resistance, so choose accordingly. A colleague wrote a post for us a few years ago about exercising with tubes, which you might want to read.
I’ll also link you to two tube videos I did when I was recovering from foot surgery that might be helpful (and before I knew to turn my iPhone sideways when filming):
Seated Mid-Back Exercise
Chest Exercise yellow resistance tube

Seated on the Ball or Mat
As you don’t mention hip joint pain, maybe you can try some seated exercises. Our video post Seated Abs Exercise: Obliques Circle will help your core strength and possibly get you to work up a sweat too.

These are just a few of the many directions you can head as you look for comfortable exercises. And because I trust our own advice, I’ll encourage you to wander through our YouTube exercise videos (we have over 100), as they are designed for women our age, though not for any specific diagnosis, so choose the ones that resonate with you.

In the long run, I hope you can get to a pool. When I taught at the Rochester Athletic Club in Minnesota, they had an Aqua Joints program that was certified by the Arthritis Foundation Aquatic Program (AFAP). It was non-impact exercises in a warm water pool that helped improve range of motion, increase strength, and challenge endurance with low-level cardio conditioning. Maybe the AFAP has a similar class near you.

The true answer to your question is “It depends.” But these exercises should get you started in the right direction. One last post you might like to check out is “Six Practical Fitness Tips for Older Adults,” which shares some ways to modify for your specific needs.

15

Are These Boomer-Friendly Fitness Trends in Your Future?

Alexandra Williams, MA and Kymberly Williams-Evans, MA

IHRSA TRX booth

Hanging out at IHRSA 2015

Wonder which fitness products, trends, and exercises lie in your future active life? Then shoulder-shove your way down trade show aisles with us to catch highlights from the recent 2015 IHRSA Convention and Trade show (association for fitness club owners/ managers). Our mission? To ferret out and focus on the equipment and workouts suited for Boomers (or anyone who wants to age actively, yet has joint aches and pains and limitations, oh my). Yup, we’re both fitness trendsetters and trendspotters.

Alexandra: But first, a shout-out to ourselves, as it turns out we were both in the Top Ten for most socially engaged people at the convention.

We were beat out by keynote speaker Arianna Huffington, a popular conference speaker, and Dai Manuel (a fellow FitFluential ambassador). Maybe it’s time to raise our rates. Hmmmm.

20150311_175131

I’m sitting in the 4th Row Center where Arianna could see me and be inspired

Kymberly: Arianna can take first place as most influential online IHRSA “attendee” with no envy from me as she was so clever in her keynote. I almost thought Alexandra wrote her material, that’s how funny Mz Huff was. Please note that a certain Me was ranked higher than a certain Not Me twinster. Score!

Wearable Technology is IT (Get it?)

As for a key trend coming your way bigger than our hair and shoulder pads in the 80s — wearable technology is IT! Bands, apps, bracelets, watches, cords, equipment screens, club check-in software, online community connections, and more are infiltrating, permeating, hyperventilating our fitness future. Proof is coming in that tracking and measuring devices actually work! People who use technology are moving more.

Kila wearing the Skulpt AIm

No

Skulpt Aim measuring Kymberly's quad

Yes

We saw all kinds of amazing gadgets that gather your workout data, health profile, preferences, fat levels–you name it– in order to help you succeed with your health and fitness goals. Need accountability? Motivation? Feedback? Workout buddies? An exercise program to go? if you can conceive of it, you will find it at the IHRSA trade show which was loaded with ingenuity and visionary high techy thingies. Hey, I am currently testing out a handheld device that measures my body fat and muscle quality, courtesy of Skulpt Aim. I simply hold up to certain muscles the Skulpt Aim, which looks like a smart phone and voila — personalized data that I wish would lie to me. But it doesn’t.

You probably are contributing to the health and fitness tech trend right now. Have you ever used a pedometer? (Read our post on assessing pedometers) Slapped on a heart rate monitor? Synced a workout tracking device to your phone? Input info into a cardio machine that goes to a personal profile? Plead guilty to being a trend driver.

So you’re all fitted up with monitoring devices, but which workouts offer options for midlifers who may suffer from joint issues?

 

TRX Training for Midlifers
Alexandra: We have taken a few of the TRX suspension training classes before, but we wanted to know if they had a workout that would be suited for those of us with bad knees (Kymberly’s recent surgery), bad wrists (Alexandra’s recent fall), or other issues that make it necessary to modify so many other workout regimens.

pic of TRX training at IHRSA

Getting great instruction at the TRX booth

So many of our students have asked our opinion about suspension training, worried they might fall or embarrass themselves if they tried it, so we went straight to the top to find answers. By “top” we mean we had our very own personalized workout with Dan Mcdonogh, the TRX Training and Development Manager and 2012 IDEA (our professional association) Fitness Instructor of the Year.

With a focus on good form (we loved him for that), Dan took us through a myriad of options for some of the main moves: squats, lunges, planks, rows, push-ups. Every time we said, “that would be an issue for someone with knee problems,” or “how can I do this move if I’m worried about balance,” Dan had a solution. (Keep an eye out for our video of this workout coming soonish to our website. See Dan survive standing between us as we crack jokes and compliment his red hair).

End Result: We totally loved this workout, as it helped increase our strength, balance, core and flexibility, all of which are important for Boomers (well, anyone really). I will just mention that I was amazing. Kymberly might have been too, but I kept poking her in the surgery leg.

TRX with Dan O'Donough and Fraser Quelch

Two of the world’s top TRX trainers – Dan Mcdonogh and Fraser Quelch. We are Superstahhhs.

Kymberly: Poke, poke, no joke. I really kneed to find exercise options that offer intensity with minimal joint impact. After doing a pain free happy dance for TRX, I found my cardio nirvana on the Total Wave Fitness.

More than two months of no cardio (aside from mosey level dog walks) has left me desperate to get my sweat on. Where, oh where is a high intensity, low impact exercise mode right for knees in rehab? That is fun? With variety? And smooth comfort like a Tom Jones song? Oh my gosh, but gliding on the Wave machine is perfect for anyone who wants an aerobic heart rate with no bone pounding. If you want to go for a ride and slide from side to side, talk your club into getting one of these. Sore feet? Wonky knees? Try the Total Wave. No excuses or downtime for joint pain sufferers. Santa Barbara Spectrum are you listening? Buy this for me — and the other members too, of course.

This crazy looking contraption could be the answer to those of you for whom aches and pains keep you from taking cardio classes or getting on cardio equipment. If you send me one, I WILL find room for it in my house.

Here’s to finding ways to work out as we age.
Readers: How has an injury or chronic condition kept you from exercising? What solution(s) did you find? And … is your klout score higher than ours? Comment below. And subscribe if you have not already.

 

14

Seated Abs Exercise: Obliques Circle

Alexandra Williams, MA

If you want an abs move that will make your obliques stronger and help you have a leaner look in the waist, then the Seated Obliques Circle is for you.

Kymberly enjoying Rancho la Puerta gardens Jan 2012Whether you have weak abs or strong, this exercise has a version you can do. And the good news is that it might be perfect for people with bad backs or knees, or even for people who want to avoid lying down.

What is the purpose of the obliques, you don’t ask? I’ll tell you anyway. First of all, you have both the external and internal obliques, making something like an X along the sides of your torso. They help flex, rotate and abduct the trunk, support the abdominal wall, assist in forced respiration and in pulling the chest downward to compress the abdominal cavity.

And of course, the abdominal muscles all help support the spine and good posture. And those of you mainly concerned about the aesthetics of the waist get your wish too, especially if you work on good posture.

I won’t describe the exercise in writing, as it’s far easier for you to watch the video. Besides, I want you to watch the video. Mainly so you can do the move with me. I don’t want to suffer look amazing alone.

Have you subscribed to our blog yet? Twice a week you could automatically have our amazing posts.

1

Solving Knee Pain: What Is and Isn’t Working

Kymberly Williams-Evans, MA

What You do vs WHo You AreI knew I was facing at least two knee surgeries. What I wasn’t sure of was when. My plan was to stave off the knife and downtime for sometime in the next decade. (Read part one of my knee saga via this link). Turns out my right knee– the formerly “good” one– and two orthopedists have a different, sooner, hustle up, and “get the surgery over with” plan.

All the knee rehab in Santa Barbara is not going to repair two torn menisci. (I tore them teaching my Forever Fit Cardio class. I think the left knee got fed up pulling the load for the right, arthritic one and fired itself from overachiever duty mid-mambo).

Bad Timing of Rest vs Action

However the knee rehab and other protocols I have been trying ARE helping address the osteoarthritis. I am learning more every day about what a lifetime of being active, teaching fitness, and having a high pain threshold can do to knee joints. That last aspect — having a high pain threshold — does not pair well with thinking I can tough out any pain or solve swelling with ice and movement then ice and movement then ice and movement. Did you see the word “rest” anywhere in there? I kinda skipped that phase. Yeah, that lying around, not doing cardio and not teaching exercise part is hard for me. I fear that rest will lead to lethargy and the start of the end. And I don’t want freedom of movement to end. Anyway, ……

If you are also suffering from knee pain or wanting to avoid having knee issues, then limp along with me through some 7 discoveries.

  1. Straighten KneesSimple habits may be making your knees worse. For example, when sitting, do you tuck your legs under your chair? Oops. According to Rick Kaselj’s Fix My Knee Pain program (which I am following and encourage you to buy and try as well), those of us with knee problems are better served to extend our legs when sitting. So simple, but I had not known that!
  2. Physical therapy really does help … if you actually do the exercises! When I am at the physical therapist’s I overhear other patients through the non-soundproof curtains. Almost everyone in the areas next to me confesses to not keeping up with their rehab homework. I have been super faithful about doing my PT every day. While PT cannot heal the menisci tears, it does help with all the surrounding structures. For sure it is helping both with the current symptoms AND the causes. Knowing the causes of my knee issues is critical as I don’t want to go through surgery to repeat bad patterns.
  3. The chondroitin powder I am taking does not seem to be doing much. Everyone else I talk to swears by some sort of glucosamine or chondroitin. I will give this approach another month, then reasses.
  4. Indoor cycling as a substitute for step class is hit and miss. Sometimes I can ride and ride with no downside. Other times, my knee starts to hurt in minutes and swells up. Yes, I keep the tension low both times. Staying motivated to cycle on my own is hard for me as I prefer to work out with people, cues, and group energy.
  5. 20140829_115158Pool activities are Sah-weeet! When Alexandra and I were presenting wellness sessions at Tenaya Lodge at Yosemite last weekend, I put myself through my own aerobic workouts in their pool. I got to go for it without aggravating my joints. So happy! Note to world – aqua aerobics is not a little old lady workout! It’s a way to add intensity without impact. And thanks to a nice neighbor who has a pool and generous heart, I am going to implement more water works … once her pool is a leeetle warmer.
  6. Water is your joints’ friend. Drink lots.

Sitting By Choice or By Necessity

My hope is to get this arthroscopic procedure scheduled asap, so I can get back at it asap! (Do you hear me, insurance people. Get those approvals rolling, please!). When the doctor told me I could stand for only 10 minutes per hour, I had to rethink my whole mindset. As a fitness professional, I know our nation sits too much and moves too little. But we all tend to be around those who are like us – similar values, habits, activities. (Hot tip — if you want to be more active, hang around active people). So I don’t interact with too many sedentary people. I have to admit, these two weeks of limited, painful movement is not making me more compassionate. It’s making me more uncomprehending of those who can move but choose not to.

Oh, and tip 7strengthen both your core and your glutes if you want to help your knees. Thinking that quad strength alone will protect those needy knees is too limited.

ABC: Abs, Butt, Core

flyer of K and A's ABC class in Santa BarbaraWhich is such a good way to segue into an invitation to those of you who will be in Santa Barbara this weekend, Jan 31, 2015. Alexandra and I are leading a free ABC: Abs, Butt, Core workout 10:00am at the Paseo Nuevo mall, sponsored by Lorna Jane activewear. Not only will you get to do a fun, effective, knee happy workout with us, but also you get a discount on LJ wear, and healthy snacks. And someone is going home with a prize!

37

Knee Pain? Just Say No … Didn’t Work

Kymberly Williams-Evans, MA

Knee Surgeries? Duck, Duck, Goose

inflamed footAccording to two doctors, I need three separate joint surgeries in 2015. My plan is to have zero. And there you have one of my primary New Year’s goals: to try all non-invasive options to rehab both knees and my foot. (Yes, for those of you who have been reading our blog for awhile, that identical twis sis of mine had left toe surgery for the same issue I now have on the right).

Over the next few months look for occasional posts that chronicle my efforts to reduce knee pain and get my active life back. My hope is that my successes, methods, and discoveries help those of you with similar pain.

Any other baby boomers out there with knee, toe, or other joint-related issues? Is osteoarthritis interfering with your life plan for active aging? This was not supposed to happen to me!! I want my life to expand with age, time, income, and experience, not contract.  After depositing in the exercise bank for more than 35 years, I was looking forward to withdrawing more movement, action, and adventure!

Poolside press up

No knees holding me back here..

Lakeside press up

Nor here

Kymberly presses up in CO

Nope, not here either.

After a physically challenging year with chronic pain and the ability to move less and less, it’s time to face reality: ignoring my knee and foot problems and powering through painful workouts just isn’t working any more. Maybe it never was, but I did keep teaching group exercise classes and walking my dog every day! Until a few weeks ago when I tore two menisci in my right knee — the “good” knee. The one that did not have two replacement surgeries already.

Do You Kneed This? I Do, Dang It!

Sooo, I am now starting several new approaches to get my athletic, energetic, comfortable giddy up gait back. These programs and methods include:

  • Starting Physical Therapy – traditional, medical model, science-based, personalized. Started two days ago and already feel optimistic. For one, my left knee is again smaller than my head. So long super sized swelling!
  • Following the Knee Injury Solution developed and offered via videos and written instruction by specialist Rick Kaselj – known and trusted fitness pro, colleague in the fitness industry, inexpensive program, easy to do at home. If you are interested to try his knee rehab program yourself, click the link. Low price, good value!
  • Performing stretches and movement tasks from Move Your DNA, a book by Katy Bowman, MS that looks at the subtle, yet important ways we need to rethink “exercise” and focus on “movement.”
  • Eating fewer foods that incite inflammation – waah haa as this will be the tough area for me.
  • Eating more foods that reduce inflammation – can and will do! For one, the Skinnylicious book Alexandra and I discovered will help with this as will the Knee Injury Solution program. Check out the cookbook by clicking the Skinnylicious link or by reading our post, Fitness, Weight Loss, and Nutrition in 2015.
  • Using glucosamine powder and homeopathic gel suggested by my chiropractor.
  • Getting on my husband’s spinning cycle daily to replace the other cardio activities I have had to cut back on. Low impact, medium intensity.

Doctor, Doctor, I Declare

Kymberly's foot points to a tiget track

Do Your Knees Track? (Do you see the tiger track my foot points to? Do you like my word play?) Oh Meow!

Whew! That’s a lot to take on. But I am determined and frankly, scared enough to try whatever it takes to get my walking and exercising juju back. My doctors have been great about listening to me and working with me to develop protocols to push off surgeries. Yet, my goal is to do MORE once I can walk again pain- and swelling-free. They keep trying to talk me into doing LESS, both now and post any surgery.

Other methods I have tried over the last two years have helped to a degree. I think those efforts gained me extra workouts and managed the pain. But not enough to prevent the recent downturns and tears. Read what I already implemented as you might want in on some o’ dat! Pain Free Movement in 2013

So strap in if you are interested to find out what works and what does not in my 2015 knee and foot joint reclamation project.

Affiliate disclosure: If you buy the Skinnylicious recipe book or Knee Rehab program through our links, we earn a few dollars at no added cost to you. Of course our main motive is to find, test, and curate the products and services best for active women over 50. 

10

Fitness, Weight Loss, and Nutrition in 2015: Get More Sizzle, Less Fizzle

Alexandra Williams, MA and Kymberly Williams-Evans, MA

picture of one-legged plank

Plank it Real Good!

How is your new year starting out? More to the point, how do you want your year to progress? More sizzle, less fizzle? One way to maintain an upwards trajectory is to stay up with the latest and greatest (“Latest” is Alexandra’s nickname; “Greatest” is Kymberly’s. Already cracking ourselves up here).

The new year is starting out well at the Boom Chicka Boomer ranch, homestead, cottage, boom shack-a lacka. We have 2.0.1.5. exciting exercises, retreats, ebooks, advice, research, food, and all-around goodness to share with you so that you can be up to date. Let’s get rolling, shall we?

1. Top Ten Fitness Trends for 2015
Wonder what the top 10 fitness trends for 2015 are projected to be? Then click the link to see the list compiled by the American College of Sports Medicine (ACSM),

2. Four Key Trends That Affect You
For YOU, we highlight 4 of those fitness trends relevant to active women who want to be comfortably awesome.

  • Body Weight Training, which includes push-ups, lunges , squats and planks. Ka-Boom. Check out the short videos we made for all these, so you can get a head (and chest, abs, legs and arms) start.
  • Experienced and Educated Fitness Professionals. This refers to those of us accredited by the NCAA (a 3rd-party accrediting organization). In other words, here we are, just us with our credentials and 60+ combined years of exercise experience.
  • Exercise and Weight Loss. Look to us to provide MORE tools for you in 2015 to meet your workout, movement, weight, and wellness goals!
  • And one of our favorites? Fitness Programs for Older Adults. ‘Nuff said in that department.

3. Buy This Cookbook (Subtle, eh?)
Skinnylicious cookingEating will continue to be popular in 2015. Shocker, eh? What if we told you about a great recipe book <<<<<——- (click that link) that will have you eating more while losing weight, AND you can keep eating bacon? We are now affiliates for the ——->>>> (or click here) Skinnylicious Cooking downloadable recipe book.  This book aligns with our preference for grass-fed meat, healthy ingredients, real food vs. food-like substances, easy, time-saving, delicious, affordable, and metabolism-boosting recipes. In other words, the recipes are designed to work WITH, not AGAINST your body. No dieting involved. You probably already know our low opinion of diets. But we have a high opinion of Skinnylicious and think you will too.  But you need to click to find out. And you have to actually get the book and USE it to gain all its benefits. Action time.

It looks like 2015 might finally be the year when the food industry recognizes how important it is to increase plant intake and decrease animal intake, both for health and the environment.  Even more reason to eat – gasp – more veggies and fruits.

4. Trust Those of Us in the Trenches
Teaching group fitness classes every week is not enough to qualify us to advise you about active aging. We also present and lead sessions around and about. Keeps us on our toes.Session leaders for BAM conference

Join us in person or vicariously online as we hoof it to: Tenaya Lodge in Yosemite, then to the Lorna Jane store at the Paseo Nuevo Mall in Santa Barbara, then out of state to the first Bloggers at Midlife (BAM) conference in Nashville. Yes, you can work out in cowperson boots! The ultimate booty class!

Spa and Wellness Retreat at Tenaya

5.Tenaya Lodge Wellness Spa Retreat Weekend
If you want to jumpstart your wellness plans, but without any jumping involved, join us at the Tenaya Lodge Wellness Retreat.  Taste wine, go on a nature hike, get a mass-aaaahhhh-ge, work out with us, learn how to pair tea with dinner. If your budget allows, and you enjoy learning and doing healthy activities in a luxury environment, meet us there! Coming up soon: Jan 16-19

Regardless of your ability to attend, tell us in a comment below which of the planned activities would be your favorite. We are pretty keen on the Saturday, Jan 17 3:30 session! To see the schedule and sessions or to register, go to this spa weekend link.

6. ABC Workout, Free Food, Prizes, and Lorna Jane Activewear DISCOUNTS
For you locals (Santa Barbara), join us for FREE Sat Jan 31 at 10am for the world, nation, state, county famous ABC: Abs, Balance, Core workout we are teaching. Sponsored by Lorna Jane Activewear, you not only get to improve your abs and show the shoppers who rules the mall, but also snacks and juicy discounts on LJ gear. Did we mention prizes as well? Gotta play to win!

What’s your favorite abs or core move? Bet we’ll show you one you’ll like more!

Bloggers at Midlife logo7. Bloggers at Midlife Conference
Then in mid-March we fly to Tennessee to present at the inaugural BAM conference. If you are a baby boomer or midlife women who blogs on any topic, this event is for you. If you are not a blogger, thank goodness! We need you as readers! So charge up your laptop or mobile phone to read about our adventures and whether we sweat during our sessions. Look for wild photos and behind-the-scenes stories from the conference.

8. Track our Knee Adventures
Starting next week, we will be busting open the inflammatory, painful, yet ultimately upbeat story of two middle-aged women who want to age actively. When their knees try to defeat them, they fight back — with traditional and new methods. Methods that you can learn about as well. This (unfortunately) universal tale of joy, frustration, pain, and odd detours offers help to any of you also suffering from knee pain. Will Kymberly be able to continue teaching her beloved step classes in 2015? Can Alexandra postpone knee surgery past 2015? And how will their experiences help you? Track with us as we enter 2015 raring to go!

Did you think you’d have to read 2,015 bullet points from us? Nahhhh. 2 + 0 + 1 + 5 = 8, so you only get 8 points from us. Happy 2015. See you at Tenaya! While reading Skinnylicious. In a box. With a fox.

6

What Can You Do When Your Joints Ache and Holler?

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Age ActivelyDo your joints ache to the point that you cannot do activities you’d like? Is pain making cardio exercise a challenge? Are your knee joints so arthritic that practically every move hurts them? We hear, feel, and empathize with your pain. (Really, we do. Read our post with more suggestions about reducing chronic joint and muscle pain)

To live more comfortably in your body, what can you do (besides whine, whimper, act curmudgeonly, and grab the stairwell when going down)?

Hang onto your bandage wraps and therapeutic creams as we dispense fit pro advice about ways to exercise cardiovascularly when your joints are HOLLERING!

Rancho poolKymberly: Swim

Alexandra: Swim

Kymberly: Hey, I said it first!

Alexandra: I thought it first!

K and A: We thought it at the same time. Whoa! Twin telepathy. ……. Ahh haa haaa made you look.

K: Now that you wonder whether we really do have twin telepathy, I can tell you what Alexandra was thinking. Nada. But I am thinking that getting into a pool and doing laps or taking aqua classes are the best options. The more of your body that is under water, the less stress on your joints. If pools are not a realistic option for whatever reason – no pool handy, hate to get wet, you only wear a bathing suit in the privacy of your bathtub–whatever–then we have to come up with more clever solutions.

A: Try cardio machines that take some of the load off your lower body joints, such as indoor cycling, rowing, elliptical machines (as opposed to stair steppers or treadmills). Take advantage of a group spin or row class. For one, you can have the instructor fit the equipment to you, so you are in protective alignment. You want to be sure that the seat of your cycle is set high enough for your leg length, for example. Nag, nag, nag.

K: Add in some resistance training or Pilates twice a week. Strengthen the muscles around painful joints so that the muscles bear the brunt of the load.

Kymberly after Ranch dance classPerhaps invest in a certified personal trainer or one-on-one licensed body worker (such as a Feldenkreis teacher,  CranioSacral therapist, or MELT trainer). Get your form, equipment settings, shoes, stretching plan all checked by a professional. And I don’t mean us. We’re way too busy bickering about who suggested the pool first.

A: Find a local gym with a “seniors” program (a euphemism for “anyone older than myself”) and take a group low-impact class. The variety of movement will decrease the potential for pain from repetitive stress. Unless you take my sister’s class – in which case your pain will increase tremendously.  Got the last word.

Does your event need education, motivation, and fit-elation? Call us to speak at (805) 403-4338 or email info@funandfit.org.

Comfortably move your way to our YouTube channel for short videos that will improve your active aging adventure! 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.

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.

7

Best Workout Surfaces

Alexandra Williams, MA

As a boomer and group fitness instructor with one reconstructed knee and a fused big toe (both due to soccer), I am always mindful about the surfaces I exercise on. Some surfaces hurt; others feel cushiony and safe. Whether you have an injury or are trying to prevent one, it’s smart to work out on a forgiving, protective surface.

pic of Regupol process

From Rejected to Recycled to Regupol

In order to share the best information with you, I went last week to Pennsylvania to check out a variety of floor surfaces as a guest of Regupol, German-American makers of rubber sports and fitness flooring made of recycled tires.

Last year we wrote a post about running surfaces in answer to a reader question, which you’ll want to read. One main point from that post is to pay attention to the three S’s: Springback, Shock absorption, and Stability. In the pictures below, you can see that I tested every Regupol floor in a variety of workout modes. I even ran (which many of you know I gave up after my knee surgeries). The three S’s were there in all cases, and I had zero joint pain. I even felt daring in a sense, because I could try stuff I had been afraid would hurt previously.

Over two days we visited Shane Victorino Nicetown Boys & Girls Club,

pic from visit to Boys and Girls club, Nicetown

John of Regupol (and “Rocky” movie expert). P.S. I suck at basketball.

 

Horsham Athletic Club,

pic at Horsham Athletic Club

I can fly!

 

Villanova University Basketball Training Room and Football & Olympic Sports Training Room,

pic of Regupol flooring at Villanova

V for Very light weight (or Villanova University)

 

Lancaster Mennonite High School,

Running on the Lancaster Mennonite High Regupol track

Yup, I RAN the track. All the way around. (photo credit: Michael Gaio of Athletic Business)

 

Franklin & Marshall College,

pic on the track at Franklin & Marshall U

Running, Pole Vault & Steeplechase. No idea about two of those.

 

and the Regupol America facility. During the tour, in addition to checking for comfort and support, I paid attention to additional details that I feel are important:

Sustainability

In 2011, Regupol America became the first company in Pennsylvania to earn a coveted GreenCircle certification. Sustainable manufacturing utilizes processes that are non-polluting, conserve energy and natural resources, and are economically sound for the community. During the factory tour, we learned that the waste is practically zero. Actually, the only thing I remember them mentioning as trash is the plastic wrap that encases the ready-to-ship flooring rolls. Oh, I also learned that “Regupol” stands for REcycled GUmmi (rubber) POLymer. So German!

Acoustics and Absorption

If you’re a grunter, singer or screamer, you might be happy to be in a workout area that absorbs those sounds! And if you are someone who drops your weights (very few exercises exist that actually require you to do so, by the way), you will want an absorbing floor that doesn’t disturb the exercisers below (can you tell I’ve endured years of teaching where the sounds of dropped weights on the floor above are louder than my group exercise music?).

Olympic-Level Quality

Some of the tracks we visited are exactly the same as the the one on which Usain Bolt won the 2009 Berlin World Championships. If you have a kid headed to university who wants to compete in Track and Field, this might be a deal-maker.

The moral of the story (I’ve always wanted to say that) is this: if your joints hurt after exercising, switch to a better surface. Such things DO exist. Now I’m working on a plan to convince Regupol to recycle some of their flooring as sandal soles. If my childhood huaraches from Mexico can have tire pieces glued on as soles, my adulthood sandals surely can have an updated version, right?!

Disclosure: This is not a sponsored post, nor was I asked to write this post. Regupol paid for my trip to Pennsylvania. They even shared local trivia about the “Amish Mafia” (some sort of TV show) and the “Rocky” movies!

 

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