Category Archives for "Knees"

Get Rid of Fat Knees

Dear Fun and Fit – K and A:  How do I get rid of bulgy, fat knees? Are there special exercises that focus on that area, especially ones that are right for women over 50?  Nancy, Goleta, CA

Knee bulge, fat knees

Fight the Battle of the Bulge, especially if it’s Knee Bulge

Battle of the Knee Bulge

Kymberly: First and foremost, the answer is “Yes” you can have trimmer, slimmer looking knees by focusing elsewhere – not on the knee joint. We’ll get to that in a minute. Next, you need to sit down, get the remote, and watch the 1965 movie, Battle of the Bulge. All the secrets for winning bulgy battles are covered in the film. For $19.95 we will reveal those secrets (see post “Take One Deep Breath – Lose 5 Pounds. Myth or My Ohmmmm My? for the secret to my “Secret” comment, which is actually a joke as we’re not selling anything in that post).

Get Rid of Fat Knees or Reduce Fat Above, Behind, Around the Knee?

Third, I am going to go on a wild guess here that by “bulgy knees” you mean knees that have fat above and behind them in the thigh area. Cuz’ last I checked, joints themselves cannot be slimmed down. But my oh my, the areas around the knee can store some pretty nice lipose padding, eh? Therefore we are back to the eternal and infernal question of how to reduce fat and “tone up” surrounding muscles. Where we store extra fat is largely determined genetically. Apparently your parents were upper thigh, knee area storage types. Bummer for you. However they probably gave you a nice waist or great hair or a car – something to make up for the genetic predisposition to knee (aka “thigh”) fat.

Alexandra: So true, so cardio, so in need of de-bulgifying. I must contradict Kymberly. Well, I don’t have to, but it’s a quick thrill for me, and I say that you should NOT sit down with the remote. You need to watch the movie while walking on a cardio machine that has a television screen on it. You’re okay with watching Henry Fonda for about 90 minutes aren’t you? Robert Shaw – we could understand a 30 minute commitment. If that sounds inconvenient, or you don’t wish to be spotted on the treadmill eating your popcorn, just do ten 9-minute spurts, broken up with trips to the fridge for Wee-Knees on tiny little Buns. Which is what you will have if you get moving. Poof! De-Bulgified.

Where we store extra fat is largely determined genetically #activeaging Click To Tweet

Lower Body/ Upper Thigh Strength Training is the Shhhhh … Not Secret

Kymberly presses up in CO/ fat knees

Do these boulders make my knees look rock hard?

Kymberly: Well not quite yet de-bulgified though I did like Alexandra’s bun puns. And I think Robert Shaw deserves at least 60 minutes. Nancy, you are well served to engage in lower body strength training along with that cardio workout. After all, having strong quad, inner thigh, and hamstring muscles underneath any stored fat will add to the tighter, toned, leaner look your upper thighs will have as you work off additional calories through cardio. You also can benefit from getting stronger and boosting your metabolic rate via strength training.

Two separate actions needed: 1) burn off stored fat through cardio and 2) contract the muscles underneath with strength training. Hey, we did not say this would be easy! But aren’t Wee-knees with tiny buns worth it?

Read this post on how to burn fat while you sleep, watch tv, and read more posts. Hint: you need to increase your metabolic rate.

How Can I Speed Up My Metabolism?

Also get busy with the Best Workouts to Burn Fat for Women Over 50 (click the link to access that post).

Strength training is critical to achieve lean looking legs and to say good-bye to fat knees. Get suggestions and ways to access exercises to meet your goal here:

5 Reasons to Attend a Strength Class

What if You Have Knee Pain?

While we’re on the subject of knees, if you have knee joint pain (whether or not your knees are bulgy) then check out Fix My Knee Pain, by Rick Kaselj, a fitness colleague of ours. Just click. We’ve used this program ourselves, which is why we are affiliates, though this costs you nothing extra.

Knee Pain Program

Readers: Do you battle your bulge or did you wave the surrender flag? What wonderful attribute did you genetically inherit?

ACTION: Subscribe to receive our posts twice a week. Enter your email; claim your bonus. Kneed we say more?

Kymberly Williams-Evans, MA
















3 Exercises to Strengthen & Support the Knee

If you need to strengthen the muscles that support the knee, you’ll want to try these three knee exercises. No equipment is needed except your own determination. And possibly a mat or bed.

seated knee extensionI had a knee replaced a month ago, so need to retrain my muscles and knee to work together. Our mom is wary of falling, so she needs to keep her legs strong in order to get up and down safely. And some of our students are new to exercise and need some basic exercises that don’t require weights or a machine. Voila! These will help.

Straight Leg Raise
Tighten muscles on front of thigh, then lift leg 8-10 inches from the bed or mat, keeping knee locked. Note: For most exercises that we teach, we encourage our students to have a “soft,” slightly bent knee. This particular exercise does require the locked knee.

Terminal Knee Extension
In the video I am lying supine (on my back), but you can also prop yourself up on your elbows, as long as you lift the chest and lengthen the neck.
With the knee bent over a bolster (or pillows), straighten the knee by tightening the muscles on top of the thigh. Move only from the knee down, keeping the hips on the bed or mat, and the back of the knee on the bolster. Hold for 3 seconds if possible before lowering.

Seated Knee Extension
Sit with legs hanging off the side of a bed or chair, preferably without feet touching the floor. Tighten the muscles of the thigh, then bend at the knee to lift the lower leg up to a straight leg position. Keep the hips down.

Try to do 10 repetitions of each exercise. Once you’ve gotten that, add a second set of ten, with a short break in between sets.

3 Exercises to help strengthen & support the knee. #Exercise #FitFluential Click To Tweet

If you are recovering from knee replacement surgery as I am, you will promptly ice your knee and take a nap after these exercises. Oh, yes indeed.

Alexandra Williams, MA


Overcoming Obstacles: Time for Knee Replacement Surgery

When I was approached by Socialstars about working on a sponsored post with Advil on the topic of overcoming obstacles and pain, I immediately signed on, knowing the reconstructive knee surgery I’d had in 1998 (thanks to a soccer game) had finally failed, and that it was time for knee replacement surgery.

In the 18 years since my original surgery, I’ve continued to teach group fitness classes, go on long (and short) hikes, and generally stick with my fairly active lifestyle, even with follow-up surgeries over the years.
one-legged plank on the StepHowever, the reconstruction that was supposed to last ten years (it’s been 18) has finally failed and I will have gone in for replacement surgery by the time you read this. I should probably even be back home recuperating at this very moment.

I remember my recuperation from ‘98, which is another way of saying “physical therapy.” I had a lot of PT, and it hurt. Sometimes the therapy exercises hurt so much that tears would spontaneously “spring” from my eyes. I wasn’t sad; it was involuntary. I know many people don’t do all of their at-home PT because it hurts, which makes total sense. Who wants to self-inflict pain? However, it’s my knee, and no-one else’s, and I want it back in working order as quickly as possible.

advil for headaches

Look ma, no headaches. My mind is completely in balance as I visualize my new knee.

I know what I’m headed for as I teach my body to accept its bionic new joint. It’s going to hurt a lot. That’s just the way it is. But only in the short run. Then I’ll be done with recurring pain, arthritis, stiffness, and compensatory issues in my left IT band. I’ll be done with limping and having a permanently bent knee. Maybe I’ll even be able to kneel on my right knee again too, instead of shifting all my weight to the left.

After my reconstruction surgery in 1998, I stayed with my sister for a week or two. I diligently did my therapy exercises and tried to participate in day-to-day stuff as well. Heck, she even rented a wheelchair and took me along with her on a 5K walk to raise money to help find a cure for MS. Ask her to tell the story of trying to tip me over into the sidewalk plants along Santa Barbara’s State Street. “Accidentally.”

Years later, she had to have some knee surgery and therapy too. After hers, she told me that she had thought I was overdramatizing the amount of knee pain I was in during the time I recuperated at her house, but after having her own surgery realized I was seriously downplaying how much it hurt. Glad she didn’t share her opinion at the the time or I might have clocked her with my crutch.

Running on the Lancaster Mennonite High Regupol track
With this surgery being even more extensive than the original one, I already know it will hurt to get back to normal. But if I let that deter me, I won’t get to my goal – teaching a full load of classes in the Fall quarter, rejoining my dance team, and walking the dog.

I’m not one to reach for meds (over-the-counter or prescription) as a first resort, but I’ve also learned that they exist for a reason. I know that I’ll have to use the pain meds the surgeon prescribes, at least for a few days. I also know I’ll cut the dosage in half because I don’t like what they do to my mind and stomach. Last time I tried to “go it alone,” and had more pain and inflammation than necessary. I guess the obstacle I needed to overcome was my own stubbornness.

Besides determination, what else you can do to overcome pain and obstacles? #ad @AdvilRelief Click To Tweet

Just as I worked hard to complete a half-marathon after one of my lesser knee surgeries, and stay fit after toe surgery (also thanks to soccer, which I still love, but no longer play), I’ll work hard this summer too. It’s MY knee. It’s MY life. And it’s MY responsibility to treat my body (and new knee) with respect. Over the summer, and once I’m back to teaching, I’ll use Advil for the muscle soreness that’s going to be part of adjusting to my new, bionic (I wish) knee. I used it to relieve the arthritic pain from it being bone-on-bone, so I already know it will help. And the active ingredient is ibuprofen, which doesn’t bother my stomach.

Dog walk at More Mesa

My sis will be walking my dog for me until I’m back in walking action.

So no travel posts for a while (no driving for this girl till August), and no self-pity (I might change my mind on that). Mostly I’m looking forward to being active again, but without the issues my poor ol’ bone-on-bone knee had. And you know what hurt the most? Sitting in place for too long. Yup, moving was more comfortable than sitting. Which is exactly as it should be.

Here’s to me and my knee!

June is National Headache month, and Advil would like to know how you deal with headaches. So would we.

Alexandra Williams, MA

photo credits: Alexandra


Fit Over 50? Achieve it with These 6 Age Specific Tips

unlock these locks to be more fit over 50

Unlock 6 Secrets to Aging Well

Do you want to be fit at 50 (plus any bonus years)? The aging population is big and getting bigger as we baby boomers continue our march, hop, skip, and jump into the next decade. Is one of your goals to be fit over 50? Do you plan to continue working out while anticipating and minimizing stresses on your “not getting any younger” body? But how?

Based on 1) our group fitness teaching experience, 2) educational events we attend focused on serving the needs of women over 50, over 60,  and other active older adults, and 3) Kymberly’s certification as a Functional Aging Specialist, we suggest the following:

Exercise to slow down aging

Hang On a Sec, or a Dec…ade!

Minimize Ab Exercises that Depend on Head Lifting

1) Reduce ab work that requires forward spinal flexion such as crunches. Decades of hunched posture and rounded shoulders take a toll on the spine. Look for opportunities to strengthen your abs that do not require more forward curvature. So long “old lady” back hump; hello stronger abs and a more comfy neck! Reverse curls, planks, and abs exercises that keep your head on the floor and lower spine protected are great options.

Reverse curls and planks protect your spine while strengthening your abs. Click To Tweet

Want to see one of those options? Then head over to Abs and Core Exercises Safe for the Lower Back. Eager to get more for your core? Read this post as well: Get Ultimate Abs: Better Yet, a Strong Core.  In fact, if you want heaps of No Crunch moves designed for the young at heart, but older in body, click this link to a program we created: The Ultimate Abs Workout Collection for Women Over 50

The ability to hop or jump, even if low and close minimizes risk of falling. Click To Tweet
Try Side Planks with Stability Balls to be Fit over 50

Forward Looking, But No Forward Flexion

Create Instability to Increase Stability

2) Integrate stability ball activities into your exercise program. The ball is a great tool, as you can do both cardio and toning with it. For example, did you know you can lie on your back and relax your head while doing an exercise to strengthen your obliques?

Take a look at this video for ideas:

Obliques Side-to-Side Abs Exercise with the Stability Ball: Right and Wrong Way to “Trim the Waist.”

Here at Fun and Fit: Active Aging Answers for Boom Chicka Boomers, we love anything that combines lying down with exercise. No, we don’t mean what you just thought! Hmm, come to think of it, having sleek abs and a strong core can improve your sexy status. Again we suggest you take advantage of our “Ultimate Abs” digital product.Ultimate Abs binder image

Consider Your Transitions from Floor to Feet

3) Organize your workout from standing to sitting to kneeling to lying down or vice versa in order to minimize the times you get up and down from the floor. Having said that, do practice coming from lying to standing as part of your workout. You can even make this an exercise. Try going from standing to sitting to standing without putting a hand on the floor and you’ll see what we mean.

This ability is so important that we made a short video about it for you. Watch and test yourself with the: Sitting to Rising Test. Not so easy was it?

Add Power Back Into Your Day

4) Integrate two-footed take-offs and landings into your activities. The ability to hop or jump, even if low and close minimizes risk of falling. Most people stop jumping and doing any power moves as they age. However, unless joint pain precludes even small jumps, having power becomes more important for injury prevention with age. Click this link to see more on power training and avoiding falls.

The ability to hop or jump minimizes risk of falling. Click To Tweet
Flowers at Rancho la Puerta Fitness Resort

We Said “Boomin’ and With It,” not “Bloomin’ Idiots.”  Darn Hearing Issues!

Ask Yourself Whether Any Senses are Slowing or Going

5) Note any changes in your capabilities and account for them in your workout plan.  For instance, is your vision deteriorating? Could that be affecting your balance given the role sight plays in staying upright and balanced? If so, incorporate more balance training into your exercise program.

Tone Down Turns and Twists

6) For cardio training, maximize movements that take you forwards, backwards, and sideways. However, cut down on quick turns, pivots, and sharp direction changes. Such moves can throw you off balance and tax your knee joints if you cannot anticipate them to react with perfect form.

Doing power moves & 2 footed hops becomes more important for injury prevention with age Click To Tweet

If you are a fitness pro who wants to work with baby boomers and “matures”, this magazine article, What Older Adults Want  by Alexandra will tell you what older adults desire from their teacher.

Feel young and sprightly when you subscribe to our blog. 

Sign up to start "youthifying" today.

Kymberly Williams-Evans, MA and Alexandra Williams, MA


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?

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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?

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.


Are These Boomer-Friendly Fitness Trends in Your Future?

Alexandra Williams, MA and Kymberly Williams-Evans, MA


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.


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


Skulpt Aim measuring Kymberly's quad


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.



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.

Seated Obliques Circle gives you a leaner look in the waist, stronger abs, and better posture. Click To Tweet

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

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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.

Bonus Tip: Read our posts, “Knights Who Say “Knee” and “What Can You Do When Your Joints Ache and Holler” for more knee solutions.


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. 

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