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6

Healthy Habits: Small Changes Lead to Big Changes

A recurring theme in our business of fitness and active aging is how to get from A to B – where you are now and where you want to be. Whether it’s weight loss, better nutrition, more energy, injury prevention, disease reduction or any of the many other reasons people have, the secret to success lies in using your mind to make small changes that add up and lead to the desired big changes as you create new, healthy habits.

Walk on beach, KymberlyInstead of speaking generally, I’ll give a specific case example. I have a 65-year-old friend, Barbara*. She has diabetes, insomnia, low arm muscle tone (related to a shoulder injury & surgery), is overweight by about 20 pounds, and has forward head thrust. Oh, she also complains of snoring, but wants to avoid wearing a CPAP machine to bed (recommended by her doctors after a sleep study for the insomnia). Her eating habits consist mostly of fast food and restaurant food.

For two months, she has talked about the things she “should” do, yet not much has changed. When she started talking to me, I listened for any recent relevant successes. As it turned out, she had lost about 35 pounds over the past few years. With a background in fitness, food and counseling, you’d think I could just say, “do X, Y, and Z and you’ll be fine.” Well, I COULD say that, but would she listen? Would you?

Keeping in mind she’s my friend, NOT my client, I’m somewhat limited, yet she truly is motivated. So I think like a pro and friend, by staying as non-judgmental as possible (that’s diplomatic talk for me trying to keep my mouth shut regarding unsolicited advice).

When trying to lead a healthier life, small changes are best because... Click To Tweet

Do’s:
Focus on one issue at a time
Put related issues together
Mention possible small changes
Create an environment that leads to success
Go small
Pat, Slap, Pat (totally non-counselorish phrase for Compliment, Correct, Compliment)
Find opportunities to celebrate small successes
Lay out a clear picture of what success looks like – can’t reach a goal if you don’t know what it is

Dont’s:
Try to solve all the issues at once
Nag
Be a saboteur
Expect the person to do what YOU would do

to do listI realized fairly quickly that Barbara’s main focus is the insomnia and snoring, even more than getting off the diabetes medicine. Me, I’d want to be off the daily shots for the diabetes, but that’s ME, not her. She doesn’t like being reminded about pulling her head back, so the forward head thrust is out of the equation for now. She also has shown little inclination to work out, so the arm strength is also set aside. The good news for her is that the cure for the insomnia and snoring is going to help her diabetes and weight too.

These are a few of the changes that she’s made:

She said she wanted to walk her dog, yet that wasn’t happening. Instead of nagging her to walk the dog, I asked what it was she didn’t like about walking the dog. She said it was boring to walk the same neighborhood day after day. Solution: We meet at different places in town and walk the dog. Side benefit: She is discovering places in town that she had never visited, and her dog barks less at night because he’s sleeping better too.

Kila and Liberty on rockShe said she wanted to eat better by eating fewer meals (skipping breakfast, to be specific). Research doesn’t back up this plan, but I know very few people who change their habits when they read research, so instead I went shopping with her and helped her pick out foods she would actually eat. Solution: She found cereals she liked and has taught herself to read labels to watch for the sugar content (for the diabetes). Side benefit: She is no longer driving through fast food places mid-morning to satiate her hunger, so the type and amount of calories she’s eating have changed for the better.

She knows that exercise leads to weight loss, which leads to a decrease in snoring and helps her sleep better, yet she wasn’t doing any exercise. She’s a social person, so I invite her to join me on dog walks and other walking opportunities. For example, she’s so used to driving everywhere, that’s it’s a habit for her to jump into her car for even a short distance. We were headed somewhere that’s about a quarter mile from my house, so I suggested we walk. Solution: She’s starting to look at walking as a way to get from place to place, rather than as forced exercise. By simply “interrupting” her unconscious habit of jumping into the car, she now sees walking as an alternative mode of transport. Side benefit: She has noticed the correlation between the exercise and how she sleeps, and has come to realize that it’s actually cause and effect.

She is a kindhearted person who likes to be a good friend. We were going out to restaurants far more than is my usual style, and I found I was eating more than I normally would. When I expressed concern about this, she wanted to be helpful to me. She isn’t a doggie bag person; her mindset is more toward “clean your plate.” Thinking of “Pat, Slap, Pat,” I said, “I love going out to eat and trying new foods. This lifestyle won’t work for me in the long run, as I’m sitting too long and eating too much” (way better than saying, “You eat out way too often,” which sounds judgy). “Could we swing by the ready-made section of the grocery store and pick up some lunch there instead?” If I had suggested cooking at home, she would not have been successful at reducing her restaurant visits, since she doesn’t cook. Solution: She is looking more to the grocery store as a place for portion control and choice. Side benefit: She now has more time for those dog walks, as she’s spending less time sitting in a restaurant.

nutrition at IDEA WorldI gave her a card for her wallet that lists her goals, but that was a total bust, as she never looks at it. And I discovered that chocolate shakes are non-negotiable for her, so I stopped rolling my eyes. She has a sweet tooth, so I have to work WITH, not AGAINST it. How? I offer fruit in vanilla yogurt to her, which sometimes (not always) satisfies her sugar craving. And isn’t fruit two times out of ten better than candy bars ten out of ten? Maybe she’ll get to five times fruit and five times chocolate bars. But that might be enough to beat the diabetes.

Oh, I got her hooked on Bolthouse Vanilla Chai instead of the caffeinated energy drinks and sodas she was drinking. THAT is a big success.

What is the one small thing you can do? Write it in the comments below so we can steal your ideas.

Alexandra Williams, MA

One very small thing you can do is subscribe to our twice-weekly posts, just by entering your email right over there ——->

Photo credit for “To Do” –  Courtney Dirks

4

Top Quotes and Insider Fitness Trends for Boomers-2016

This is My Year Fitness Trends for BoomersFitness Trends for Boomers

Is it time to make your workouts even better, beloved baby boomers? Then get your insider insights right here. Step right up. Literally.

Who likes to be out in front? And I’m not talking cleavage or bellies here. If you’re ready to take advantage of the latest findings in the fitness world, then hang onto your stretchy legging waistbands.  Let’s zip together through some of the key highlights, workout tips, and quotes from the recent IDEA World Fitness Convention.

Take on some of these takeaways to enter the next year even more prepared to redefine active aging for our generation and the generations to come.

Reports from the IDEA World Fitness Convention

Alexandra and I just returned from this primary industry event for fitness professionals from around the world. In her capacity as a roving editor for IDEA, Alexandra attended a range of sessions. (See her reports here: 5 Trends from the IDEA Fitness Convention and Diversity and Collaboration Mark Key Themes). I had the honor to be both a presenter and attendee, with my keen eyes focused on sessions specifically for the over fifty crowd. (Add these other key midlife workout themes to your life and really soar).

Let’s jump to the head of class with a romp through some trends from the industry’s leaders.

Top Two Medical Conditions Adults Over 50 Have

From “Functional Power Training for Older Adults” led by Cody Sipe, PhD

Fitness trends for boomers at IDEA, K and A

Alexandra was inspired to whack Kymberly with her cane. No wonder we both have osteoarthritis.

Cody’s opening statement motivated me (as an over 50 personage myself): “Exercise has the ability to change older adults’ aging trajectory.” Knew it, but can always use the kick in the formerly tight, toned tushie of mine. Raise your hand if you want to disrupt your aging trajectory.

What do we need to add to our workouts? First, Cody asked us if we knew the two main conditions experienced by older adults? Turns out the top two are hypertension and osteoarthritis.  Oh yeah, I hear you Cody My Man. (Say I with the knee arthritis and sister who just had total knee replacement). Ok, so we have to account for these conditions while working to prevent them from limiting our lives. 

Next he posed the question: “Without training specifically to prevent it, which function do we lose with age more than muscular strength and muscle mass?” The answer surprised me as I know the (not so happy) stats on muscles loss in our aging population. You ready for it? Power, defined as the ability to move a load quickly. In addition to training for strength, we midlifers also need to focus on velocity and force of movement. In other words, it’s time to increase speed of motion while reducing the load when we consider a total resistance training right for our bodies. According to Cody, we’re past time if we pass our prime without power (Uh, I made up that exact wording as I kinda like how it encapsulates Cody’s point).

How Do Strength and Power Affect Your Daily Life?

Let’s put this into practical application and context of our daily activities:

  • Strength allows us to carry groceries; Power allows us to prevent falls.
  • Strength helps us pick up grandkids; Power kicks in when we grab our grandkids out of danger’s way.
  • Strength gets our luggage up and into the overhead bin; Power serves us to transport that luggage from A to B. If you’ve ever traveled to China, let me say that A to B at their train stations includes only stairs — no ramps, elevators, escalators, or handy porters. Yes, this is personal experience talking. Our mom took Alexandra and me to China and Tibet a decade ago. She needed help with her luggage, which gave us lots of opportunity to develop our power as mom does not pack lightly and the A to B connections in China seem about a continent apart. Pant pant sweat sweat. I did my power training for a decade on that journey!

What’s the workout takeaway here? You finally get the official clearance to lift light weights — as long as you add speed to those moves! Therefore, it’s time to do some lifts, jumps, and throws my midlife buddies if you want to retain power and change your aging trajectory!

You Can’t Really Stay in One Place: You’re Either Going Forwards or Backwards

Kymberly and Alexandra post bike ride Fitness trends for boomers

Going forwards, backwards, and upwards.

Using Function to Avoid Dysfunction, presented by Mark Kelly, PhD, CSCS

Mark is the living example of how lean, fit, funny, energetic, and functional an over 50 year old can be.  I was so busy taking notes that I took no picture of him. However, take my word for it that he turned his aging trajectory around big time!

Not only was his session loaded with great moves to improve function, but also he had some great quotes relative to movement that you may also enjoy.

  • “Not going forwards is going backwards.”
  • “Not going backwards is going forwards.”
  • “If functional ability measures aging, and exercise increases functional ability, then exercise counters aging.” I know, I know — you already knew that, especially if you’ve been reading our blog for any time. But Mark puts the case so succinctly and it’s a good reminder.

If you want to try out some of the clever, fun, brain and body smart moves Mark introduced, then join my group fitness classes in Santa Barbara. Come on Fridays when I try out the good stuff on my fit-tastic and amazing class participants. They’re the ones saying “warn us next time you go to the IDEA Convention.”

Live Long: Die Short

Fitness Trends for Boomers

Try these trends to be MORE fit!

Let’s leave Mark’s session with the question he opened with:

“Are we living longer or simply dying slower?”  

In a separate post, you’ll get the the direct pipeline to more happiness, less stress, and a more self-loving you, courtesy of award-winning presenter, Petra Kolber.  Her session “Heavily Meditated and Highly Motivated” had a lot of quick, easy, powerful meditations I am eager to share with you.   Meditation is a HUGE option and one of the biggest fitness trends for boomers as more research comes out about its benefits. For now, let’s take our leave with a reminder from Petra that I hope will have you adding power to your active life:

  • “Don’t exchange what you want most for what you want at the moment.”

ACTION: We hope you want most and at this moment is to subscribe to our twice weekly posts that bring you active aging tips and inspiration. Enter your email in any of the subscription boxes; claim a bonus while you’re at it.

4

Fitness Trends and 3 Themes for Older Adults

Kymberly w/ step at club

Who else wants to be a baby boomer exercising trendsetter?

Fitness Goals for Older Adults and the Over 50 Exerciser: Are Your Goals Listed?

Fitness for Older Adults, my title slide from IDEA

Title slide from my IDEA session

How many times have you thought, “I want to improve my fitness program, but NOT the hard core one I did when I was younger?” As a baby boomer or older adult are you looking for intelligent, effective, yet comfortable exercise options? Do you worry about losing cognitive skills, getting hurt, gaining weight, losing strength, and not being able to do activities you love? At the same time, do you like to know that your workout and exercise choices are smart ones? Perhaps even cutting edge and trending?

Then the themes and trends I experienced (and contributed to) at the recent IDEA World Fitness Convention will help you meet your goals. (For my sister’s take on overall fitness trends, take a peek at “5 Trends from the Annual IDEA Convention.”)

Kymberly at IDEA - over 50, older adultsMy focus was first on doing well in my own session as a presenter.  I shared 7 principles for creating outstanding group programs for baby boomers. You get 3 of them here! Then I attended every other session devoted to the over 50 exerciser, especially the more active movers and groovers (as opposed to sessions devoted to the frail and elderly).  

2 Fitness Trends Plus a Bonus for Older Adults Who Read all of this Post

The biggest trend I saw was the very fact that fitness pros from around the world are FINALLY interested in serving the over 50 exerciser – specifically, in a targeted way. My session, “Fitness Over 50: Getting ReStarted” was filled to capacity. Yay! And the other presentations devoted to our age group were also packed. Heck, this year IDEA offered the most sessions ever devoted to the midlifer and older adult. That’s related to trend #2 – IDEA and the various presenters for this age group finally separated the “older exerciser” into two distinct groups: the baby boomers (ages 52-70) and the seniors or “matures” who are 70+. Prior to this year anyone 50-100 was lumped into one category.

If you are curious about other trends for our age group, read my take on the Top 10 Fitness Trends for 2016

Top 10 Fitness Trends: Aging Actively is SOooo 2016

Trend #1 - fitness focus on the over 50 exerciser is finally cool and Hawt! #activeaging Click To Tweet

Improve Your Own Workouts Based on these Trends and Themes

What were some key fitness themes and workout design principles for older adults as evidenced at the IDEA Convention? How can you incorporate them into your workouts? The following 3 themes, or guiding principles will help you create the best workouts for your midlife body.  These principles are adapted from my session, which must have been trendy as all the other “older adult” presenters alluded to them as well.

Use these 3 guiding principles to create the best workouts for your midlife body. #babyboomers… Click To Tweet

If you weave in even one or two of these themes, you will be able to:

  1. Create targeted fitness programs that are low risk, yet yield high rewards;
  2. Offer moves specific to your cognitive and physical needs as an older adult;
  3. Move from stuck or unstarted to strong.

3 Fitness Themes for the Over 50 Exerciser

Crossing midline

One of our BoomChickaBoomers crossing her midline

  1. Choose Movement Patterns that Enhance your Cognitive and Physical Skills

Why not get a two-fer benefit with each exercise choice? Look for opportunities to cross the midline of your body with an arm, leg or both at once.

Move to music that has polyrhythms or beats that are more complex than straight count.

Attend workout classes where the instructor cues patterns. The brain work involved in interpreting verbal commands and following choreography literally increases your dendrites, ganglia, and axons.

  1. Choose Functional Movement Options

Ask yourself whether the moves you are choosing relate to activities of daily living (ADL). For instance, incorporate dynamic balance moves, not solely static ones since we normally need to balance while moving, not holding still. Recognize walking as the ultimate and primary balance and functional move.  So take walks. And when you do, test your balance by intermittently slowing your stride. Super slow. Then speed up. Super fast.

Training for travel, older adult

Planking at the Sydney Opera House was part of my travel plan

Let’s say you have a plan to travel. Keep in mind that especially in foreign countries  you’ll be climbing stairs; walking on uneven terrain; navigating unfamiliar environments; carrying loads, dealing with fatigue and time changes. Plan to be your active best when traveling by making stepping up and down part of your workout program. Or lifting your legs up and over things so you’ll be ready for those low walls abroad.Practice twisting and turning while carrying weights (luggage, souvenirs, small grandchildren).

Do you include posture work in your routine? If not, it’s tiiiiime. Which do you think will have a bigger impact on your ability to age actively — having popping fresh biceps (single joint strength training isolation move) or having a strong core and back that keep you lifted and long? (Yeah, the opposite of stooped with rounded shoulders).

  1. Challenge Your Balance

kayaking on Whiskeytown Lake An older adult aging actively

An activity I enjoy.

Use balance work as a move itself or as a stance option for any standing move. Not only could you incorporate balance moves into your workout, but also you can improve your balance while working your upper body or doing standing stretches. How? But narrowing your stance. Don’t always set your feet shoulder width apart and parallel. Instead, place one foot directly in front of the other in what’s called “tandem” position. Now try those tricep kickbacks or upper body stretch. Trickier right? Whenever possible choose a narrow vs wide base of support.

Are you already rethinking your program? Less working one muscle at a time and more enhancing your overall ability to move and continue doing the activities you enjoy?

QUESTION: Would you be interested in a digital product that offered moves and workout programs that follow the themes listed here?  If we created videos and support text that allowed you to mix and match effective programs with balance, posture, and functional exercises, would you value that?

ACTION: While pondering the above, why not subscribe if you aren’t already part of our community? Enter your email in any of the opt-in boxes plus claim your bonus booklet.

Kymberly Williams-Evans, MA

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4

Ab Fab is Coming, Ab Fab is Here: Absolutely Fabulous: The Movie

Quick quiz for all you fabulous people – what movie comes out tomorrow that’s based on a HUGELY popular British TV comedy from the 90s?

HInts:

Ab Fab, Patsy

You tell her, Pats

“You little bitch troll from Hell.”
“If you want things, you have to pay for them.” “Since when?”

quote from Ab Fab

You really don’t want that, Eddy

“No, you do NOT want to meet my mum.”
“I can’t believe you’re still … alive.”
“Cheers, You don’t get that on British Airways.”
“Oh, hello dear.”

Patsy, Ab Fab

I want these glasses. And the sneer.

“Inside of me there’s a thin person screaming to get out.” “Just the one, dear?”
“Ooh, bear with me, see, I’m hopeless with names, faces and people.”
“Blah blah blah blah blah.”

And in case none of these worked, the coup de grâce: “Sweetie darling.”

Yes, yes, yes, you guessed it – Ab Fab, aka Absolutely Fabulous. And I got to go to an advance screening of Absolutely Fabulous: The Movie in Hollywood the other night. I even did my best to dress just like Patsy, though I may have ended up more like Eddy, simply because I don’t have long legs, a blonde beehive or modeling experience. Yes, I’m sure that was it.

Ab Fab: The Movie

Yes, I am as fabulous a dresser as Eddy

To explain the depths of my devotion, let me just say that I own the complete 1990’s TV series… on VHS. And I entered a recent contest to win an Ab Fab makeover in New York. I didn’t win. Except in the end, I did, because I was invited to the screening. And they gave us champers, darling. Bubbly. Which is not the same as Bubble, if you know what I mean. I was holding out for a few sips of Chanel No. 5, but maybe next time.

As my guest, I brought a male friend who knew nothing of the show or its stars. Nothing. What a troglodyte. But I rescued him from cultural obscurity by picking out his clothes and letting him drive me to the ArcLight Cinerama Dome on Sunset and Vine.

vintage shop, Hollywood

We stopped at a vintage shop to search for the perfect outfit. I spy a few that Bubble would like.

He actually laughed harder than I did, and I laughed throughout the entire film. He was also a good sport about the fact that I kept whispering in his ear the names of the people in the cameos. And it is a very long list. I think he only knew Jon Hamm. And Lulu. His favorite thing about the movie? Joanna Lumley’s facial expressions as Patsy Stone. My favorite thing? The entire movie. And being happily surprised to see Jane Horrocks back as Bubble. And being amazed that none of the stars seemed to have aged a whit. And recognizing the comedic genius that is Jennifer Saunders – her writing is spot on.

Cinerama Dome, Hollywood

ArcLight Cinerama Dome in Hollywood. I still say it looks like a golf ball.

You don’t need to know anything about the Ab Fab TV show to “get” the movie. My friend had tears in his eyes from laughing so hard, and he was the ultimate newbie. I don’t even think he knew it would have been okay to mock my outfit until after he’d seen the movie. Anyway, the last I saw him, he was riding off on his Ducati to find Joanna Lumley. Maybe I should have told him he’d have to ride over water.
Anyway, go see Ab Fab. Watch this trailer for it. Dress accordingly and bring some bubbly. Bring me too. I was a guest at the screening as part of a campaign for the movie, but I’m going to pay to go see it again and again, just to find ALL the cameo players.

This post is made possible by support from Fox Searchlight Pictures. All guffaws, snorts, chuckles, giggles and opinions are my own, sweetie darling.

Alexandra Williams, MA

4

Is Your Fitness Plan in “Stuck” not “Start”?

Boomers on the Loose graphic

Be Loose, Not Stuck!

Do You Need to Move Your Fitness Plan from Stuck to Start?

Arrrrghhh! That’s the sound of you spending another day stuck in sedentary patterns stitched with good exercise intentions. Another day of you bartering with yourself in an Annie mood that “tomorrow, tomorrow, I love you tomorrow” the sun will come out and shine differently on your workout and fitness plan. But no actual exercise has occurred on a consistent (or even intermittent) basis. How many “tomorrows” have come and gone that you now admit, yup, you’re stuck and need a prod to get going. As in “today!”

From Nothing to Something; From Some to Some More

Let’s say you used to work out, or never did, but remember it seemed like a good idea. You’re not alone. A common request we get is how to go from park to cruise mode; from inactive to active; from nuffink much to sumpin. Note I did not say to zoom from 0 to 60 off the starting line.

Start Small

In fact, starting small is one of our key pieces of advice. We’re going to share some action items that are so easy to implement you’ll be asking yourself, “Why didn’t I do this sooner?”

Take off the pressure of trying to change several health habits at once. Instead, do this Click To Tweet

Take off the pressure of trying to change several health habits all at once. That’s putting more weight on your shoulders than we’d recommend for a strength training program! Go step by step. Learn to enjoy movement and the youthful vibrancy it brings.

Old Fashioned Whoop Ass

Need a kick in the keester to get unstuck?

Say So Long Suckahs to Sedentary Stuckness

Kymberly: Transitioning to an active, healthy lifestyle is simpler than you think. Kiss frustration good-bye. Tackling just one of the items on the following checklist will progress you. Find one action you can complete today. Do it right away and check it off! You will move from inertia to energy in less than 5 minutes.

Alexandra: Can I at least have some French Vanilla ice cream with my inertia? And I didn’t know his name was Frustration when I kissed him. But I’d do it all again anyway.

Kymberly: For you, sis, you may partake of the can of Whoop Ass included in this post. For the rest of you, forget fitness trends, celebrity endorsements, or what you used to do when you were younger.

Fitness Over 50 - Get your fitness plan unstuck

Title slide of a presentation I offered fitness pros.

8 Easy Ways to Get Unstuck Starting … Now! When Else?

  1. Identify a space in your home where you can work out, even if it’s just big enough to fit a mat or towel on the floor.
  2. Forget the all or nothing, “practice makes perfect” approach. Practice makes progress. Practice makes permanent. Practice creates habits. Perfection is overrated and unsustainable. Simply do a little bit more than the day before.
  3. Set your expectations low to start. What’s the least you can do and commit to today? Tomorrow?
  4. Drink water. Instead of sugary drinks or ones that have the word “latte,” or “fountain” in them, or whipped cream, or carbonation combined with a can. See where I am going with this?  Being well water-drated will also minimize muscle soreness and fatigue.  Thats’ a twofer special right there!
  5. Find moves and activities you enjoy. This has been a recording. Beeeeep. Ever wonder why we named our blog “Fun and Fit?” Because we believe that movement can be enjoyable; that an active life is more appealing than a sedentary one; AND that at least some of the exercise you do has to be fun so you will actually do it. Oh, and because my sister is actually pretty funny. Yes, those of us who have crossed over to the other side know that it is more fun to move and groove than it is to think about it. And it definitely is not fun to force ourselves to perform exercises we hate. Bleeeeech! (as Mad Magazine used to say).
8 Easy Ways to Get Unstuck with your fitness plan Starting … Now! When Else? Click To Tweet
  1. Find a community to support you or at least one that will hold you accountable. Whether you pick someone in person, online, or long distance, make a pact with at least one other support person with whom you will actually check in. Maybe you’ll even find a workout buddy.
  2. Use technology if that works for you. Don’t use the lack of a pedometer, wrist tracking device, calorie counter or any other wearable technology as an excuse NOT to start. We are not Waiting for Godot or Go Pro around here. Just get out there with or without the latest gear. The lack of a device is not an obstacle to movement. However, if the presence of any wearable technology helps you giddy up, why then use it! Strap on and keep on truckin’!
  3. Have a restart Plan B. You will not meet your goals each day. That’s no reason  to give up. And by “reason” I mean “excuse.” Get back to the mat or gym or trail. Be prepared for the common, usual, and totally human reality that you will have “fail” days. What is your contingency plan when you get off track? Let’s hope it at least includes forgiving yourself, and looking to the future rather than berating the past.

Does one of the above actions speak to you? Then listen. And go for it.  You need implement just one item to get unstuck and on the path to new active aging habits.

Find 1 action you can check off today to move from inertia to energy in less than 5 minutes. Click To Tweet

Sales image for TransformAging

Time for Some TransformAging?

ACTION If you want even more support and ideas to transform yourself to a more fit you, then check out this cutting edge resource. Click to access the TransformAging page. The session “(Re)Starting Fitness Over 50” in particular is LOADED with strategies to get you happily and successfully going. And liking it!

By Kymberly Williams-Evans, MA

8

Top 10 Fitness Trends: Aging Actively is SOooo 2016

Top Ten Fitness Trends

And the Top 10 Fitness Trends are…

Who loves tracking fitness trends? (Besides my sis and me, though we’d love to think we start them). Are you a baby boomer fitness trendsetter or trendspotter? Perhaps you’re simply waiting to figure out what other women over 5o are doing that’s working so you know where to direct your exercise energy. Clever of you, for sure!

Time to Track Fitness Trends

It’s that time of year again when we track down workout, exercise, and fitness trends and fill you in. Why? So you can be your best, most actively aging, up-to-date you. Is that too much to ask?

Who loves spotting fitness trends? Especially for active women over 50 and baby boomers? Top 10… Click To Tweet
NACAD fitness trends talk at WAC

Thanks, I do feel welcomed. Now let’s trendset!

In prepping for a presentation on fitness trends for the North Atlantic Club Athletic Director Association’s conference held in Seattle at the Washington Athletic Club (WAC), I discovered a slew of predictions. The following promise to be of particular interest to actively aging midlife women:

Five that Jive and Keep us Alive

  1. Programs tailored to older adults.
  2. Functional fitness training — emphasis on moves and group classes that mimic or enhance activities of daily living, including balance, strength, and power.
  3. Wearable technology for many purposes — to measure physiological responses to training, track workouts, monitor caregiving of our aging parents, to name just a few examples.
  4. Experiences as a driving factor to exercise, not just working out to work out. Perhaps the biggest example is those of us who exercise in order to travel. Baby boomers are traveling like no generation before or currently. And we don’t want to sit on the bus, either! Midlife adventure travel is going up, up, up just like the airplanes carrying us to new destinations.
  5. Educational workshops for exercisers, who are looking for intellectual fulfillment as well as physical.  Have you attended a talk at your club, gym or spa? You’re a trendsetter!

Besides the fad that may become a trend of me trying to hold my abs engaged, you get five more fitness trends for 2016:

Five to Thrive

  1. Demand for educated, experienced, certified fitness professionals. (While I was surprised to see this as a trend, I suuuuuure do welcome it. Women over 50 are smart enough to demand qualified pros, not to be seduced by celebrities and social media darlings whose main qualifications are lots of followers on pinterest and revealing photos on instagram. No, I’m not covetous of those ripped abs. Well, not enough to actually do much about it. I’m busy. …….. Busy relaxing and researching trends).
  2. Healthy food choices as a renewed focus, especially looking at eating habits that enhance our brains, are more resource conscious, and serve social values. Contrast this to the past 50 years of making eating decisions based on convenience and/ or weight loss.
  3. kayaking on Whiskeytown LakeOutdoor activity. Do you see where this dovetails with the travel plans boomers have?
  4. Brain boosting movement. As we watch our parents suffer from memory loss, cognitive decline, and dementia, a whole heckuvalot of us baby boomers are saying “nuh uh” to that. Given the advances in medical technology (MRIs, brain scans) and neuroplasticity, we can now train the brain while bolstering the body. Who doesn’t love a twofer?
  5. Spa visits. This trend was another surprise for me given the recent recession. Apparently we are spending billions on destination resorts, day spas, walk in treatments, wellness retreats and the like. Much as personal training shifted from a luxury for the wealthy to a mainstream “need” for the middle class, spa treatments are undergoing a similar reappraisal. Again, baby boomers are leading the way as we redefine body work as a health and wellness enhancer, not just a pampered relaxation moment.
2 of these top 10 fitness trends surprised us. Click To Tweet
Fitness trends presentation for WAC

What my talk for WAC covers: Yak, yak, yak, hope they ask me back!

If you did your brain boosting exercises, which you monitored on your wearable technology outdoors at a resort after a healthy meal, then you’d see that the above 5 + 5 trends get us to the promised 10. Ta dum! Over and out — to move and look for more trends.

If you wonder which prior years’ trend predictions came true or fizzled, go here: Want to Know Top Insider Fitness Trends and Quotes?

and here: 5 Healthy Food Trends

and also here: Exercise Trends for the Over 50 Crowd

Heck, why not be the most informed trendtracker EVAH and also go here: I’m Spa-tacus and Other Spa Industry Trends

ACTION: Subscribe to get more, be more, live more. Need we say more? Enter your email and name in any of the boxes.

Kymberly Williams-Evans, MA

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10

Challenges to Healthy Aging for Older Adults

At the Jamba Juice FitExpo

Acting my age and older

5 Worrisome Problems Facing Older Adults and Baby Boomers. Bonus challenge #6 = Don’t call us “old people.”

What would you do with 30 extra years of life? Give those 30 years back?

If you are like some of the older adults in the Forever Fit Cardio fitness classes I teach, you don’t necessarily want 30 years added to your lifespan. And these are active adults in their 60s-80s, so imagine what inactive people might say to living to 100 and beyond. And yet, it is possible to greet such an offer with delight, not dread, especially if you embrace healthy aging and dispel some common misconceptions.

Redefine How You Age?

He's all about active, healthy aging for older adults

Colin Milner, CEO of ICAA Have you been Colinized?

The worry about adding years to life without adding life to those years is well-founded. When we interviewed  highly recognized active aging expert, Colin Milner,  founder of the International Council on Active Aging (ICAA), he laid out some interesting stats and scenarios facing our baby boomer population.

According to Milner, the US and Canada have shoveled out trillions of dollars to increase longevity. And that effort has been quite successful: we North American humans have added an average of 30 additional years to our lives in just one century. That jump is bigger than the one my sister did when a tick landed on her during a dog walk the other day. The problem with the lifespan jump is that those added years are not proving to be healthy ones. Suuuuuu-prise, suuuu-prise. Or not really a surprise at all to those of us who work with or are older adults.

Basically, as we age, we baby boomers and our parents face 5 key challenges. Can you guess what they are?

Dog hike

Young dog, new tricks. Old dog, more new tricks!

Top 5 Challenges Facing Baby Boomers and our Parents

  1. Listening to and buying into ageist stereotypes and myths. Examples: Once we cruise past our 50s and 60s, we are destined to slow down. You can’t teach an old dog new tricks. Or white knee socks look good with sandals.  Yeah, I made up that last one.
  2. Sinking into social isolation. Colin depressed us with the fact that by 2020 depression is projected to be the second leading cause of disability and death; By 2050, depression is predicted to be the number one cause. I may have paid more attention to that cute boy, Andrew in my math class than to actual math, but even I can see that we are talking ‘bout my generation! Who? No, the Who. If you got that song reference, you are in the social isolation demographic.
  3. Having a history of unhealthy lifestyle behaviors.
  4. Sticking with habits; repeating behaviors that are ingrained; aka No Longer Learning
  5. Looking always for quick fixes. Learning to manage aging changes takes time, effort, and patience, whether those changes are physical, financial, or otherwise. Apparently we are young enough to still want instant results. Or is that just me? Did you answer yet? How about now?
Baby boomers & our parents face 5 key challenges as we age. Can you name even 1? Click To Tweet

Super Sensible Solutions for the Projected Problems

For each problem, Colin Milner offers a corresponding suggestion. (Could be why his nickname is “the Colonizer.”) While he confesses that his advice may seem simple, he stresses that putting it into practice takes effort and focus. Making a plan to age in a healthy, “new thinking” way is hard. Yet aging inactively is harder.

In fact, as a generation, we are NOT aging healthfully. Read about it here: Women Over 50: We are NOT aging healthfully

Top 5 things you can do to age well (even after a lifetime of yuck, blah, & bad habits Click To Tweet

Top 5 Solutions to Healthy Aging for Older Adults

  1. Stay alert to stereotypes so you can be aware of them, then question them, then decide whether to ignore them.
  2. Vow to fight isolation, for yourself and others. Find people who are isolated and interact. You will save two birds with one phone! Colin urges us to find something we can start now. Go to a group fitness class today; call a neighbor today; sign up for an adult education class now.
  3. Look now for one habit you can change for the better. Rather than looking back at decades of unhealthy choices, look at today for one behavior to improve.
    Jamba Juice event and Alexandra

    Oh Behave, Alexandra! With healthy behaviors.

  4. Expand your knowledge and skills, Ask “why” a lot. Be curious.
  5. Anticipate and manage changes. Ask yourself “what works?” and implement more of that.

All in all, the key is to be proactive in order to age actively. Whew! That’s a lot of action. But not yet enough, as what we ultimately need to do is create a plan for today and the added tomorrows. We can redefine how we age, writing a new and better ending for ourselves and history. As Colin asks, “What is your plan?” What expectations do you have — of yourself, your health, your future, your present? In short, what will you do with your 30 added years?

Want to be an s active aging superstar? How? Read this post: What Do You Enjoy About Aging?

ACTION: Make a realistic,fact-based, achievable active aging plan today by subscribing to our site.  Enter your email in any of the subscription boxes and snag your free bonus.

HOT NEWS: Speaking of the International Council on Active Aging, I was one of 30 national fitness leaders selected to present at their Nov 2016 Reimagine Aging conference taking place in Orlando. My topic? “Integrate Function and Cognitive Challenges into Your Older-adult Fitness Group.” In a nutshell, move, think, do both at once.”  Am I qualified? Decide for yourself by reading this post: Midlife Funtional Aging Specialists

Really be impressed with how much you will learn and benefit from the cutting edge advice of Colin Milner and others who specialize in healthy aging for older adults. Take a gander at our TransformAging package. Seriously, don’t simply grow old when you can age actively! Costs nothing to check out this link: TransformAging Summit

Kymberly Williams-Evans, MA

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1

Redding: Kayaking, SUP Yoga, Hiking, Aqua Golf & Lorikeets

Does kayaking on a lake with a park ranger sound enjoyable? Or hitting golf balls into a river? How about practicing yoga on a stand up paddle (SUP) board in a quiet bay, or hiking to the top of a waterfall? Perhaps you’d prefer to stay still and become a landing pad for butterflies and lorikeets.

Crystal Creek FallsThese are the activities we had planned for our final two days in Redding last month. To learn about our adventures for the first two days, please read our recent post about Redding.

Whiskey Creek Lake
SUP yogaWhen we woke up Sunday morning, the sky was drizzly, but not too bad, so the SUP yoga class with Audrey was still on. Swimsuits on and towels packed in the car, we drove out to Whiskey Creek Boat Launch to find a few hardy souls ready to brave what had now become a very strong, cold rain. A quick vote was taken and it was decided to cancel class, a rare occurrence. We hope you’ll give it a try when you go to Redding, and say hi to Audrey.

Of course, as soon as we drove away, the weather turned sunny. Isn’t that how it always works? So we gathered up our good attitudes and hiked to the top of Crystal Creek Waterfall. By the time we came back down to the main pool, kids were swimming in it, and splashing under the falls. We imagine it’s a perfect spot to cool off when it gets over 100 degrees in the summer. On the way back to town we stopped at the Tower House Historic District to check out the former hotel, gold mine and cemetery.

Tower House Barn, Redding

Aqua Golf
Aqua Golf, ReddingIn the afternoon, we went to the Aqua Golf Driving Range, where you get to hit golf balls into the Sacramento River. Or, in our case, in the general direction of the river. The area is enclosed by a net, and the golf balls float, so it’s a recyling-friendly event.
We laughed so hard, and had a really fun time. We also discovered (my 19-year-old beat the pants off us) that being athletic has no relationship to golf swing skill. Face it, we were awful. Even the geese were impertinently walking right in front of us, daring us to hit a ball near them.

Turtle Bay and Sundial Bridge
Turtle Bay lorikeetsMost people who have heard of Redding know about Turtle Bay and the Sundial Bridge, and for good reason. We were at Turtle Bay at the right time to see the lorikeets and butterflies start their day, before the crowds arrived. butterfly Turtle BayWe even saw ducklings drop from the sky onto the ground just in front of us. Or at least that’s what it seemed like. Later we learned from Ranger Jim (see below) that they were probably wood ducks dropping from their tree nest. Wood ducklings, Turtle BayWant to know a secret about the Sundial Bridge? If you go during nesting time (we were there in May), look down through the glass partitions where the bridge supports attach to try and spot the swallow nests. We saw all kinds of nest-building going on, with the sparrows going in and out with their building materials. Super cool.

Sundial Bridge, Redding

The National Parks Service is celebrating its centennial, and Redding is the perfect base for… Click To Tweet

Kayaking
kayaking on Whiskeytown LakeWhiskeytown Lake has 36 miles of shoreline and 3,200 surface acres for recreation, and I think we had that entire space to ourselves. Park Superintendent Jim Milestone was our private guide, and he even spotted a bald eagle with two chicks waaaaaaay up in a tree. (Note to self: Get a really good zoom lens for future kayaking adventures). bald eage with chicks, Whiskeytown LakeThe kayaking (they also have SUP) is free, though they do have a donation box, so be a good citizen and put in a few Tubmans.  Besides showing us the lake’s treasures, Ranger Jim also shared stories about the history of the lake and President Kennedy’s visit in 1963.

The National Parks Service is celebrating its centennial this year, so we encourage you to hie thee hence to the area, using Redding as your base. And if you spot Ranger Jim (or bald eagle chicks), you’ll know it’s your lucky day.Ranger Jim, Whiskeytown Lake

by Alexandra Williams, MA

photo credits: Alexandra

9

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

6

Redding: For Those Who Enjoy the Outdoors

Lakes, dams, rodeos, bridges, caverns, waterfalls, hiking and biking trails, and gold rush ruins – these can all be found in the Redding area. What?! You’ve never heard of the place? Once we share all there is to do, you’ll be packing your bags for this Northern California city.

Crystal Creek Falls

Crystal Creek Falls in Whiskeytown-Shasta-Trinity National Recreation Area

Always on the lookout for affordable destinations that appeal to active Boomer women and their families, we were the sponsored guests of Visit Redding this past weekend. And boy, did we pack a lot into a few days, though we never felt rushed. Probably due to the proximity of everything. Really, it’s only a 20-minute drive from the Fairfield Inn & Suites to Whiskeytown Lake.

On the lookout for affordable destinations that appeal to active Boomer women and their families? Click To Tweet
Glory Hole at WhiskeyTown Lake

The Glory Hole in Whiskeytown Lake has a 260 foot pipe diverting overflow from the dam.

In this post we’ll share our adventures from the first day two days, then share the last two days in an upcoming post (stay tuned for kayaking and lorikeets). If you like travel adventures that combine nature, new activities, free and low-cost sightseeing and sight-doing, then tour with us through this post. Then book your own active adventure to the Redding area.

Whiskeytown Waterfalls in Whiskeytown-Shasta-Trinity National Recreation Area
Park rangers first knew of these falls in 1967, but kept quiet, as they didn’t have the resources to protect them, even though President Kennedy had proclaimed the 42,000 acre park a national recreation area in 1963. In 2004, a park biologist was examining aerial photos and rediscovered the falls.

Bottom of Whiskeytown Falls

Does this waterfall make me look younger?

The trail to Whiskeytown Falls is 3.4 miles round trip. Steep in parts, it’s worth the hike. Be sure to take the stone trail to the left of the falls to get some extra special views. Pack water and a snack too, as you’ll get thirsty watching all that water. Fair warning that this hike will give you a serious glute and anaerobic workout.

Whiskeytown Falls hike will give you a serious glute & anaerobic workout #VisitRedding Click To Tweet
Kymberly at Whiskeytown waterfall/ Redding

Does this waterfall make me look stronger? Photo credit – Kymberly

Shasta State Historic Park & Museum

Shasta State Historic Park

About halfway between Redding and Whiskeytown Lake you’ll see these ruins from the gold rush days. Across the street is the former courthouse and jail, including the gallows. Don’t “hang around.” Or do. Only $3 to visit the museum.

Shasta Dam and Powerplant
Want to be impressed by the former generation and your fellow humans? Take the tour of Shasta Dam. It’s free. Regardless of your views on dams, you have to marvel at the human ingenuity and vision that engineered and created this structure. One of us (Kymberly) almost skipped the tour, professing a desire to bike ride along the Sacramento river trails instead. Given that we southern Californians seem to have brought the mist and rain on our last journeys, off we all went instead to Shasta Dam. And was it ever a highlight. Hot tip: When the brochures and guides tell you to leave everything but your cell phone and keys in the car, they mean it. Security is tighter than our lips about what happened when someone in our family (not Kymberly) tried to bring “security contraband” past the security checkpoint and guard.

 

View from atop Shasta Dam

Shasta Dam from the top, looking down at the Sacramento River. The tour is absolutely worth your time. If you get Jo as your guide, you’ll have an especially good time, as she is a delight.

 

Redding trip Shasta Dam

Damn, we loved that dam tour more than we expected. You will too. Photo credit: Kymberly

Lake Shasta Caverns: Three Adventures in One
We promised ourselves on frequent drives between Santa Barbara and Oregon that someday we’d stop and visit the caves. This trip was that someday. Like Whiskeytown National Park and Shasta Dam, the caverns are easily accessible — about 20 minutes north of Redding. You take a 10-minute boat ride across the lake (bring your camera for spectacular views), then a 10-minute shuttle ride up, up, up, then you are in the cave. As for coming out of the cave, well … that’s on you and those several hundred stairsteps. You want out? Keep climbing. That’s the beauty of living an active life. You’re able to see and do more when you travel.

Lake Shasta Caverns

These limestone stalactites hang high above visitors inside the cavern in a huge room. When you hear the word “cavernous,” it probably originated from a place like this.

 

transport vehicle at Shasta Caverns

This WWII transport is now used to bring the buses back and forth when they need repairs. Yes, the buses can actually fit.

Redding Rodeo
Alexandra: This got a strong thumbs-up from my 19-year-old son, so off we went to our first-ever rodeo. It was actually quite exciting, with guys getting thrown off broncs that buck, and calves getting roped and tied (trussed?) in under 10 seconds.

Redding Rodeo

Horse said “get off me,” so the cowboy obliged. After he stayed on for the full 8 seconds. Not sure where he left his spine.

My son wanted to stay for the entire event, but I was hungry, so talked him into leaving early. We looked on Yelp and found Cafe Paradisio, a classy, comfortable place that’s run by a husband and wife who just happened to have two of their children about to graduate from UCSB. Eat here for sure – excellent service and intentionally underpriced for items such as Honey Stung Shrimp, Baked Salmon and French Press Coffee.

view from Lake Shasta Caverns

The view as you ride the bus up to the entrance of Lake Shasta Caverns. Breathtaking, isn’t it?

 

Flying to Redding- cloud view from plane

How Day 1 to Redding started. Super early o’clock plane to catch. Photo credit: Kymberly

 

Redding trip Shasta Lake

How Day 1 ended. Super enriching for brain and body. Photo credit: Kymberly

ACTION: Love to travel in the most comfortable, capable, confident baby boomer body possible? Subscribe to get active aging answers and pro insider tips twice a week. Enter your email in the subscription box; claim your bonus while you’re at it.

photo credits – Alexandra, using a Canon. Kymberly where noted.

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

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