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3

FitSocial Conference and Boulder Flood Relief

Alexandra Williams, MA
The Boulder Flood

The Boulder Flood

We are leaving this week to attend FitSocial 2013, the blogging and social media conference for the fitness and health industries. It’s being held in Boulder and Denver, Colorado just a few weeks after the devastating floods that destroyed homes, roads, businesses, and lives.

Fitness & Health Social Media Conference
First of all, the conference is “the premier conference discussing communication of cutting-edge health and fitness information to the public via blogging and social media. This conference is a unique combination of blogging, social media, and hard science.” Geared toward fitness professionals and those who love accurate health and fitness information, we went last year and knew we’d return this year.

Quick stretch during FitSocial 2012

Quick stretch during FitSocial 2012

About 100 attendees are registered, which makes it an intimate event, with lots of time to interact with our colleagues and the presenters. On Friday, the conference has been opened up to local Colorado fitness professionals, so the numbers will be slightly higher that day.

So what? Why does it matter how many attendees are there or where they’re from?

Boulder Flood Relief
We are headed to an area that has been seriously impacted by the floods. And a lot of the conferences attendees are locals, which means they probably know someone (perhaps themselves) who lost a lot over the past week. When the few get together, they harness the power of the many!

Whether you’re a guest or resident of Boulder, we think it would be amazing for us all to pitch in to help with the flood recovery efforts. Boulder Flood Relief is a group of volunteers who have organized teams to go wherever help is requested. Please follow them on Facebook. My boys were born in Boulder, and I’m curious to see what the damage is to our home, as it’s only two blocks from Boulder Creek (as we haven’t heard from the tenants, we think things are fine).

As many of us are here only for the duration of the conference, our time is limited. This means we can’t all volunteer to help. What we CAN do is donate money to help the volunteers buy tools and other necessities. One hundred percent of your money goes to support the relief efforts.

Where your donations go

Where your donations go

After you input your donation information, there will be a section for a message. Please put “In the name of the FitSocial conference.” Let’s show Boulder that fitness social media peeps are the best, and that we are here to help!

Watch for our announcement during the conference, as there is likely to be a surprise in store for at least one lucky donor! Again, you can donate by clicking on the Boulder Flood Relief “we pay” link right here.

Thanks!

Follow us:

A) subscribe to our YouTube channel and blog.

B) Follow us on google +Alexandra and +Kymberly, on Twitter:  AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit.

C) Hire us to speak at your next meeting or conference. Call (805) 403-4338 or email info@funandfit.org.

 

 

8

FitSocial Conference: A Perfect Choice for Those Who Love Fitness and Social Media

Alexandra Williams, MA and Kymberly Williams-Evans, MA

If you’re a fitness professional or enthusiast, and you use (or plan to use) social media, you will want to attend the FitSocial 2013 Conference the weekend of 26-29 September in Boulder and Denver, Colorado.

Outdoor yoga after hiking the Flatirons in Boulder

Outdoor yoga after hiking the Flatirons in Boulder

5 Reasons to Attend

The organizers of the conference wrote an excellent post about the “5 Reasons Why You Should Attend FitSocial,”  and we hope you’ll read it. In a nutshell, the advantages are:

* Cost
* Science-based fitness & health content
* Expert social media content
* Network opportunities
* Movement classes

This will be our second year attending (and presenting), and we are looking forward to it for the reasons above, plus a few more.

5 More Reasons to Attend

* It’s fairly small, which means we get to interact a LOT with the expert speakers, the sponsors and the other attendees. Fitness pros will especially love the chance to interact closely with representatives from the Anschutz Health & Wellness Center, America On the Move, American College of Sports Medicine (ACSM), American Council on Exercise (ACE), LiveWell Colorado, National Association for Health and Fitness, WEGO Health (Truvio), and YogaFit, as well as the world-renowned speakers.

Dr Jim Hill

Weight Loss Expert & FitSocial Speaker Dr. James Hill

* Uh, it’s in Boulder and Denver at one of the best times of year – September. “Nuff said there!
* We get access to a state-of-the-art fitness center. Heck, even the locker rooms are amazing.
* Quality time to hang out with friends, new and old. It’s not possible to overstate how amazingly FUN it is to spend a long weekend with people who are all interested in a fit and healthy lifestyle. It’s like a giant sleepover, but with fitness clothes instead of jammies!
* You will come home with enough RESEARCHED information for loads of blog (or vlog) posts. Doesn’t that make your job easier?

The Flatirons in Boulder

The Flatirons in Boulder

Making Money via Social Media

So now you have 10 good reasons to attend. As a bonus, we’ll add that you can learn about making money via social media at our talk “Building Your Brand and Monetizing Your Fitness Expertise.” Whether you’ve been using social media for years or are just beginning, you want to know some tips for making money from it, right? As a starter (main course at the convention), you will want to read our post, “4 Things You Need to Earn Money via Social Media.”

You do NOT have to be a current blogger. You do NOT have to be a certified fitness pro. You do NOT have to understand the ins and outs of social media. You CAN be a beginner – at social media or fitness. You CAN be a fitness pro who wants an intimate, education-rich conference. You CAN be a fitness enthusiast who wants to know and share accurate information. For example, last year we got some great information about the differences between weight loss and weight management.

CECs for ACE & ACSM Certified Fitness Pros

Yup, besides hearing representatives from these two organizations speak, certified pros will be able to obtain continuing education credits at the conference. Score!

Register for FitSocial

We encourage you to join us. Get yourself all registered up, and start counting the days till FitSocial begins!

Workshops = Continuing Education Credits (and are fun)

Workshops = Continuing Education Credits (and are fun)

 

 

 

 

Score even further when you hire us to speak at your next meeting or conference, or to write your blog posts.  Call us at (805) 403-4338 or email info@funandfit.org.

No matter what you’re doing in September, it’s always time to subscribe to our fitness-related YouTube channel. Have you subscribed yet to our blog? Please follow us on google+Alexandra and +Kymberly, on Twitter: AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit.

12

How Do We Leave Obesity Behind?

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Brain image from Dr Eckmann sessionKymberly: Long ago in a faraway galaxy–also called pre-2008 or so–we thought the “grown up” brain was hard-wired and immutable. The exciting news coming from the brain research universe shows how much we have learned since then. In fact, our brains continue to change, rewire, and develop throughout our entire lives. Color me super excited by neuroscience!

Changing Obesity and Habits

Also changing are the rates of obesity. When Alexandra and I scampered through the recent IDEA World Fitness and Nutrition Convention, I made sure to attend the “Healthy Aging Survival Kit” session offered by Dr. Terry Eckmann. Her basic premise: “Our Reality is based on our Perception.” While this belief is centuries old, the scientific data to back it up is new. Such discoveries are especially relevant for those wanting to make life and habit changes.

Thoughts Lead to Weight Loss

A lot of what Eckmann revealed in her presentation dovetails with a teleseminar series Alexandra and I were invited to contribute to: Leave Obesity Behind. For those wanting to lose weight, the key is to recognize that change starts with our thoughts.

Kymberly and Alexandra make a We sign.

WE are a product of what WE think…and a hot night of romance between our parents!

According to studies Eckmann referenced, we now know the following:

    1. You have about 50-70,000 thoughts per day.
    2. You choose the filters through which you assess those thoughts and view your world.
    3. If you want to break a bad habit or add a good one, recognize that your brain takes an average of 66 days to rewire.
    4. The only relationship you are guaranteed to have throughout life is the one with yourself.
    5. Therefore, if you want to develop habits and behaviors that lead to weight loss, you need to start with your thoughts. The ultimate Insider Track!

Alexandra: What kind of thoughts would you have if you were able to access over 25 experts in the field of obesity and weight loss? And if it were via a telesummit that was at no cost and had no catch? Yeah, me too – happy thoughts!

Our colleague Robyn Bennett decided to offer a program that would delve into healthy solutions for weight loss that address the mind, body and spirit. Are you sick of yo-yo dieting or emotional eating? As health professionals, we know that it is difficult to lose a lot of weight if you approach it from a simplistic point of view – “Eat less, Move more” is a good mantra, yet not complete. There has to be a part that addresses the mind, as that is where your power lies.

Kymberly: Remember– your perception shapes your reality. If you want to change your reality you have to shift what you think and perceive. For instance, what message do you see in this phrase:

OPPORTUNITYISNOWHERE

Alexandra: Opportunity is Here Now

For her “Leave Obesity Behind” event, Robyn has interviewed experts who are able to help you:

* Create healthy patterns for weight loss
* Improve your health at any size
* Find solutions for emotional eating and compulsive overeating
* Make exercise fun
* Quit negative self talk and start loving who you see in the mirror
* Teach healthy eating habits to your family
* Feel better about yourself inside and out

We aren’t selling the teleseminar because there’s nothing to buy. This summit goes through August 30, and this is the link to register for Leave Obesity Behind: Discover the Secrets to Eating Right into a Healthier, Sexier You.  And of course, we believe you’ll enjoy the segments with us. We definitely offer some simple, achievable, non-painful tips!

Think Lovely Thoughts and You Can Fly!

Think Lovely Thoughts and You Can Fly!

If you think your friends would benefit, please share the link with them too! Now, if only I could get the lyrics to “Think Lovely Thoughts” from Peter Pan out of my head!

Photo credits: Vintage weight loss ad: DanCentury; Electric Brain Zap: used with permission from Dr. Terry Eckmann; Peter Pan: yumiang

Put on your thinking cap and take advantage of our YouTube channel that offers short videos to support your weight loss goals! Have you subscribed yet to our blog? Please follow us on google+Alexandra and +Kymberly, on Twitter: AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit. 

16

Exercise Can Train Your Brain | Key Points from the IDEA World Fitness Convention

Kymberly Williams-Evans, MA

IDEA Brain and Exercise sessionI was feeling excitement but also pressure. If I could name 10 things I had just learned in the IDEA World Convention session, Your Brain and Exercise then I would win a coveted Inspiration Medal!

Those who are regular Fun and Fit followers know that Alexandra and I never saw a mic we didn’t like. Still, the prospect of recapping 10 points off the top of my head in front of 125 fellow fitness pros was a bit daunting. Darn that brilliant and beckoning presenter, Terry Eckmann, PhD, a Minot University Professor, who was presenting this session and another one I attended, Healthy Aging Survival Kit.

Motivated by wanting to bring you the best info on what movement can do for your cognitive skills, I focused. And stroked my notes lovingly. Then jumped up energetically recognizing that activity would increase my recall and memory! How convenient!

I took a deep breath and launched into Fun Fit Facts about our brains and learning. Take a “look see” at this list so you can gain all the benefits of a better brain immediately and throughout the rest of your life:

10 (or so) Facts to Apply to Your Brain Fitness Program

1. If we write something down we anchor that learning. (Works great now, but not as I walked to the front of the room).

2. Our brain weighs about 3-4 pounds, consumes 20% of the body’s energy, uses one-fifth of the body’s oxygen, and comprises around 2% of body weight.  (two down; eight to go and I already wished I’d brought my notes).

3. We have about 50-70,000 thoughts per day (Such as “what if I blank at #9? Do I still earn the medal?).Brainiac Maniac

4. Exercise can literally change the anatomy and physiology of our brain. In 30 minutes we can gain brain matter (who wants more dendrites and ganglia? I do, I do!), have better cognitive skills, improve our memory, increase alertness, and learn better.

5. Every decade after 30 years old we lose 10 percent of our ability to breathe unless we regularly exercise cardiovascularly (If you don’t want to huff and puff your way indecorously through midlife and beyond, then keep up the aerobic training which is also a great brain fitness program!)

6. Our brain loses 1-2 percent of volume after 30 years old unless we move and continue to learn. (Yes, active baby boomers have larger brains on average compared to sedentary ones. Yet another reason to get moving).

7. Good posture sends a message to our brain that we are confident, in control of our lives, and possess self-mastery. (I hope you like this tidbit as it’s so achievable!)

8. 30 minutes of moderate to vigorous aerobic activity:

  • prepares the brain for optimal learning
  • gets oxygen and glucose faster to our brain
  • reduces obesity
  • balances brain chemicals and system functions

(Got a test, presentation, meeting or high stress function coming up? Take a brisk walk or jog ahead of time. You’ll perform better. And you’ll be sweaty, but it’s a healthy price to pay for success).

9. When we exercise our:

  • hormones balance
  • attention increases
  • adrenalin increases
  • motivation increases
  • brain chemicals balance
  • neurotransmitters balance

10. To strengthen our corpus callosum, perform cross lateral movement — moves that cross the midline of the body, such as right elbow to left knee.

11. We best remember information and events that are attached to either a story or an emotional response. (Hmmm, nothing about lists and numbers enhancing memory, so I hope you wonder how this tale ends so you remember it!)IMG_2992

But first, a Freak Out Fit Fact: An obese person has twice the risk of developing Alzheimer’s compared to a lean person. (Starting to think about exercising yet? Or are you exercising to think? Bonus either way).

Inspiration Award from IDEA For those who are active, you probably noticed more than 10 Fun Fit Facts.  You’re welcome! But was I able to conjure up these points in 3 minutes with no prep? Or did the audience have to help me out?

Neither one (insert huge exhale here). As I ticked off item # 8, Dr Eckmann said she was convinced I was award-worthy and hit the applause-o-meter as she hung the award around my neck. At least I think that’s what happened. Since  sitting down to type this, I can’t quite recall….

Slide Photo is allowed courtesy of Terry Eckmann, PhD. Yup, she’s smart, fit, AND nice!

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

Think your way to our YouTube channel for short videos that will improve your cognitive advancement and active aging adventure! Have you subscribed yet to our blog? Please follow us on google+Alexandra and +Kymberly, on Twitter: AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit.

12

Healthy Eating – Mind and Body: Notes from the IDEA World Fitness & Nutrition Convention

Alexandra Williams, MA

You are What you Eat…and What you Think about What you Eat

IDEA Co-Founder Kathie Davis is enjoying Attune cereal and a twin sandwich.

IDEA Co-Founder Kathie Davis is enjoying Attune cereal and a twin sandwich.

It was a dark and gluten-free night… and sis and I were deciding whether to attend all four days of the annual IDEA World Fitness Convention. Then (thunder sound inserted here), what should happen but a knock at the email!!! Our buddies from Attune Foods invited us to help out at their booth, sharing the goodness that is their cereal.

Saying yes to being at the booth meant we got to talk about (and eat) their Uncle Sam Original and their newest cereal, Uncle Sam Rye & Hemp, which meant we know for a fact that these two have only four ingredients, and sugar isn’t one of them, which plays nicely to my love of healthy foods that make my body healthy, leading to increased brain power that allows me to channel my inner Faulkner and have fun writing one very long sentence!

In other words, it was the start of a weekend with a focus on the relationship between our minds, bodies, and good nutrition. As anyone who has tried to lose weight can tell you, the mind controls the body. When it comes to food, our bodies are a result of what our mind thinks, believes, assumes and creates. Luckily, our minds are malleable! Ponder and assimilate, grasshoppers, ponder and assimilate. In shorthand – P&A.

* If we want to attract healthy relationships, we must be healthy
* Our relationship to food and how we eat reflects how we live, so eat mindfully
* Every thought we have becomes our physical self
* Our thoughts release chemicals into our bodies. When we change our thoughts, we change our physiology
* When you are stressed, put away the utensils and eat with your hands; preferably outdoors
* If you are feeling depressed, eat raw cashews first thing in the morning
* Chronic disease isn’t because we are old; it’s simply the late onset of all the stuff we’ve done to our bodies up to that point
* How old would you be if you didn’t know your chronological age? That is how old your body thinks you are
* The people who live longest are those who are most flexible and adaptable. This includes eating for health, not chemical pleasure. Adapt your diet to increase your longevity
* Organic food is better for your health than cleanses, as your digestive system already renews itself every 3-4 days
* Physically you have a new body every 7-10 years, so it’s not too late to change your eating habits
* Your chronological age does two things – gets you beer and discounts. It’s your biological and psychological age you should focus on
* To improve your digestive system, eat 2 tablespoons of raw, unfermented sauerkraut every day
* Gluten and casein are the two most common causes of inflammation
* You will be healthier eating junk food with someone you like than eating healthy food with someone you don’t
* Medications can help, yet be aware that they silence the symptoms. Meditation can help silence the thoughts that led to the symptoms
* Use food to harmonize, not demonize, your mind, body, and soul

Who can say no to this fruit deliciousness?

Who can say no to this fruit deliciousness?

All the above tips come from Teri Mosey, who has the most unique combination of degrees – a
Bachelor’s in Biochemistry, Master’s in Exercise Physiology, and PhD in Holistic Nutrition.

* Keep a food diary
* Be aware of hunger
* Step self-sabotaging thoughts
* Build resilience
* Be aware of how you eat when alone vs with others
* Read the label before eating
* Take time to enjoy your food
* Turn off distractions
* Consciously tense up your muscles, then relax them when you’re about to make a poor food choice
* Look at pictures of happy events when tempted to stress eat
* Don’t make it personal. You are not good or bad according to what you eat; you are undergoing a process of change

Did you know that the ONLY food directly related to pediatric obesity is sweetened beverages! Back away from the soda (and check those energy and replenish drinks too).

These tips are from Michelle Murphy Zive, MS, RD, and Principal Investigator: Network for a Healthy California.

I came away from the convention with a renewed respect for my body, especially after tear duct surgery on both eyes. I’d say I had a determined look in my eye, but that was actually the swelling. My eyes might not have been working, but my taste buds were, and I came away from the convention with a few boxes of Attune cereal. Scooooore!

Who loves Uncle Sam cereals the most? Tubing expert & presenter Aileen Sheron!

Who loves Uncle Sam cereals the most? Tubing expert & presenter Aileen Sheron!

Back-To-School Rebook Sale
Until this Sunday August 18, Reebok.com is kicking off the Reebok Friends & Family Sale! The Friends & Family Sale is one of Reebok’s biggest sales of the year, so make sure to take advantage of this great offer and get 30% off your entire order by using the code FF30 through Sunday if you’re in the market for fitness apparel or shoes.

Reebok has also marked down some of the hottest apparel and footwear in their Sale Section including Classic leather and Zigs in a variety of colors, styles, and sizes! Men’s, women’s and kid’s hoodies, jackets, shorts, sports bras, and t-shirts are on sale too! We thought the sale was a good deal so we’re sharing it!reebok shoes

 

 

 

Your event needs education, motivation, and fit-ucation? Call us at (805) 403-4338 or email info@funandfit.org.

Grab a fruit smoothie and head on over to our YouTube channel to view short videos that will improve your fitness! Have you subscribed yet to our blog? Please follow us on Google+Alexandra and +Kymberly, on Twitter: AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit.

17

Replace Health Cares with Healthy Habits (from BlogHer)

Kymberly Williams-Evans, MA

BlogHer Conference 2013Are you striving to improve some of your habits? Aren’t we all?! If you had the opportunity to easily and immediately change a few habits to improve your health and happiness would you be interested? Then stick with me sistuhs (and a few brothahs!)

I just returned from the BlogHer 2013 Conference in Chicago, where I was part of a panel entitled “Healthy Habits That Will Change Your Life.”  The other experts included Dr. Travis Stork, ER physician and host of “The Doctors,” professional organization guru and author, Andrew Mellen, weight loss inspiration and certified fitness trainer, Erika Nicole Kendall, and real food champion, Lisa Leake.

While this diverse panel had many great suggestions, their takeaway points (and mine, I humbly add in a totally not humble kind of way) are gems. Let us know whether you adopt some of these habits as they are designed to be Super Simple. Yes, we are leading off with words that start with S.

4 S Words to Better Health Habits

We’ll start with Dr. Travis, as he is the celeb of our bunch, and cute to boot! You get mnemonic advice from him. To start today with simple solutions, remember 4 S’s

  1. Stand More, Sit Less
  2. Watch Sugar Intake
  3. Look to Reduce Stress
  4. Sleep Sufficiently

The medical professional in him added that by developing these S word habits, you will get Sick less often and handle illness better. If you are paying attention you will note Dr. Travis gave you a bonus S in that first tip. So  Dr. Travis Stork can’t count, but he sure can save lives and help you live better! Our panel existed courtesy of Dr. Travis and his affiliation with Simple Saline which sponsored him. More key S words!

The FIT Principle

Make walking a daily habitNext up, you get my quick and memorable fitness tips. When you are looking to improve your movement habits, keep in mind the FIT principle:

  • F = Frequency.  How often are you working out?
  • I = Intensity. How hard are you willing to exercise?
  • T = Time. How long will your movement sessions last or total up to?

Change only ONE of these elements at a time, about every two weeks. When we are gung ho to improve our exercise habits, we try to conquer prior poor habits too fast.  As you make more movement part of your new, improved, more refreshing life go with what you can sustain over time.  Going harder and longer and more often all at once is a statistical road to failure. Up the ante one letter at a time –  more F or I or T. No “ands.” No “buts.”

Ingredient Literacy

For food advice, mom and “real food” go-to gal, Lisa Leake of 100 Days of Real Food distilled her wealth of experience into 3 key points:

  1. Read ingredient labels. Don’t get caught up in calorie counting, total fat, percentage of carbohydrates. Just read the labels and look for real foods.
  2. Buy nothing that has more than 5 ingredients.
  3. Don’t buy food that has ingredients you would not have at home such as all those chemicals no one can pronounce or spell.

Lisa’s basic premise is that if she can change her eating habits and those of her family, anyone can. She admits to starting with zero idea of nutrition and few cooking skills. She was a mom with a desire to raise healthy children and a commitment to start somewhere. Lisa gave herself and her family 100 days’ to see whether new habits would stick and found herself on a lifelong journey to better eating.

The Triumvirate of Organizational Triumph

Book by Andrew Mellen, Unstuff Your LifeMany of us have experienced that an organized environment usually means a free, clear, and organized mind. When we clear physical clutter, we make room for our minds and bodies to operate. Author of the best selling book, Unstuff Your Life, Andrew Mellen suggests three strategies to shift to healthier habits:

  1. Have only one home for everything.
  2. Put like with like.
  3. Promise yourself that if something comes in then something goes out.

Cluttered room“Simple to remember,” claims Andrew. No putting keys either on the dresser or in the purse or by the refrigerator. Once in the door, your keys go always in the same spot and only that spot. One home for each item, not a vacation back up villa.

Trying to  decide whether important papers go in the office file except that one set of super important papers, which you are thinking of stashing somewhere special because they are super special papers? No, no, no my pretties. If it looks like the other stuff, acts like the other stuff, and smells like the other stuff, it all goes together in those files. Like with like.

Out shopping and hearing a tchotchke calling your name and credit card number? Then be ready to give up something first, because if you bring something new into the house, something else has to get the heave ho. Such an approach will help keep clutter and stuff down.

Moderation from our Moderator

Our super savvy moderator, Erika Nicole Kendall stuck to her moderator role — to deftly herd the rest of us while underplaying her input. So she did not offer takeaway tips, but took audience questions to wrap up our time. Her blog, the Black Girls Guide to Weight Loss, about losing 170 pounds and becoming a fitness professional is worth following however.

To understand better the reasons Sleep, Stress, and Sugar are such culprits, read 3 Stealth Saboteurs of Your Weight Loss. That Dr. Travis is such a Fun and Fit twin wanna be with his advice.

transcript from BlogHer of Healthy Habits That WIll Change Your LifeIf you are super motivated to make  changes for the better with your daily habits, then read the transcript of our entire session. Some of the transcription has odd words here and there, but you will get the full gist and benefit of our collective wisdom if you follow the link. Attendees paid almost $400 to get such scoop live, so take advantage of the free education while you can!

Which habit are you improving to chase your health cares away and live better another day?

Sure we attend events; however we also speak at them. With energy and humor.  So why not hire us for your next meeting or conference?  Call us at (805) 403-4338 or email info@funandfit.org.

One GREAT habit you can start today is to subscribe to our YouTube channel to access short videos that will improve your fitness level and make you happy! Have you subscribed yet to our blog? Please follow us on google+Alexandra and +Kymberly, on Twitter: AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit.

Photo Credits: Messy room –  puuikibeach  BlogHer logo – BlogHer

 

12

Eating Healthy at Conferences

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Eating out Healthy

Healthy packed dried fruits and veggiesWho likes attending conferences, trade shows, or events?  Who does not like gaining weight, overspending on food, or feeling lethargic from eating and drinking in ways you would not consider at home? After speaking at and attending hundreds of events, Alexandra and I have some healthy tips for eating out when on the road.

Heading to BlogHer 2013 in Chicago

Given that I will be at BlogHer 2013 this weekend, I have been thinking of ways to keep my energy and focus strong so I can take advantage of every minute I am at this big gig. That means eating well. But I sure don’t want to pack on more than I packed in, so I will be implementing the “eating healthy on the road” plan that Alexandra and I have honed over the years. We hope our tips and experience help you reach your road food goals in a satisfying, healthy, easy way.

BlogHer 2013 Speaker Head Shot for Kymberly

On your way to the event

1. Bring your in-flight meal and snacks with you rather than relying on options served at the (expensive) airport restaurants and on the plane.  Nothing makes it easier to resist any temptation airport fast food chains offer than knowing you have your favorite sandwich, hard boiled egg, or fruit and nuts in your carry on. Oh, and skip the tuna fish sandwich if you want to have any kind of rapport with your seatmate. I learned this lesson the stinky way!

2. While you cannot bring a filled water bottle through security checkpoints, you can carry an empty one. Fill it up with ice or water once past security. I feel more refreshed when I sip icy cold water during flights and when waiting at connection gates. Skip the sodas, alcohol, and sugar-filled juice beverages served in-flight and ask for ice, water, or tomato juice instead. You’ll land with a clearer head and fresher energy for the conference ahead.

3. If driving, bring with you healthy food and a small cooler. I freeze a full water bottle so I have cold water to swig on as I put pedal to the metal. Melty hot tip – use a water bottle that you sip from with some kind of straw, not one you have to tip up. This way you can keep your eyes on the road instead of tilting your head back.

At the hotel

4. Reserve a room with a mini-fridge and find a grocery store. Or ….

5. Use hotel ice machines to keep your portable pantry refreshingly frosty and chilled. If you’ve packed only nutritious foods you won’t have to exert self-discipline to resist junk foods that aren’t there. I make sure to include breakfast foods for the first morning of a conference so I can sleep a teensy bit longer instead of waking early to find a restaurant, stand in long lines, or wait for room service.  (The truth?  I rarely use room service as I am frugal boomer all the way!) For me, even 30 minutes’ of extra sleep followed by breakfast from home of my favorite yogurt, berries, and cereal eaten calmly in my room makes a big difference in my event energy level.

More healthy options: dried fish, grains from ThailandWhen you return to your room at the end of the day, most likely you will be tired, with sore feet, bad hair, oily skin, and the urge to flop on the bed and go through all your notes, swag, purchases, and brochures. Or maybe that’s just me. Even if I think I am really hungry and ready to overeat a big dinner, that feeling is overpowered by sloth. Once in the room and on the bed, it’s hard to budge me. In such cases, I am happy to eat whatever is in my cooler. And remember, you are going to pack or buy only nourishing food in the first place. Voila! – good choices by default!

In Restaurants

6. If you do go out to dinner at the end of a convention day, bring fit, healthy friends and colleagues with you. Peer pressure really helps out in such times. Study after study shows that our food choices are influenced by the people we eat with. Do your convention dining with others who:

  • moderate their portion size
  • order an appetizer as the entree
  • split meals or bring home half to store in that oh so convenient fridge or cooler
  • skip desserts, breads, and high calorie, sweet drinks

And also read the post we did on Dining Out on the Road that gives you 5 usable and 5 “bonus” tips.

At the trade show and conference

7. Again, plan and pack! Stick portable, healthy snacks in your convention bag. Pass by the candy offered at some booths. Find the vendors with true fuel for your trade show wrangling, session bopping self.  Take advantage of the fruit available in presenter, press, exhibitor, and VIP rooms if you qualify.Healthy fruit smoothies from a stand in Thailand

8. Make time for lunch, even if it’s finding the one healthy meal for sale at the venue restaurant. If you rely on snacks and booth samples alone you will be so famished and fatigued by day’s end that every food will call your name. Over and over. Loudly and immediately. Even if it’s the WORST choice that you would never make at home, cross your heart and hope to indulge. Hunger does crazee tricks to our brain so do your best to maintain the snack and lunch timing you have at home.

Are those enough tips and tricks to keep you eating healthy when at events? (I really should say “healthfully” to be grammatically accurate). I sure hope so as I have to finish packing now to get to BlogHer in time. You’ll never guess the panel I am speaking on. It’s called “Healthy Habits.”  Off to have the healthy habit of making my flight!

Sure, we attend events; however we also speak at them. With energy and humor.  So why not hire us for your next meeting or conference?  Call us at (805) 403-4338 or email info@funandfit.org.

Get great exercise and active aging advice by subscribing to our YouTube channel to access short videos that will improve your fitness level and make you happy! Have you subscribed yet to our blog? Please follow us on google+Alexandra and +Kymberly, on Twitter: AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit.

53

Transformative Travel: 11 Helpful Tips for Travelers

Alexandra Williams, MA

How far from home do you have to travel to be changed or transformed to a somewhat (or possibly completely) different person? And can travel really change how you think, observe and respond to the world? I say it can and does.

Kymberly in blue skirt; Alexandra in stripes - Rockin' the Roman Colosseum

Kymberly in blue skirt; Alexandra in stripes
Rockin’ the Roman Colosseum

In 1973, my mom took 4 of her 5 kids (all teens) backpacking through Europe. Before we left California, she explained that we were ambassadors from our culture/ country and that all many people might ever know of California was what they learned from us and television shows. I still remember her rules:

* No badmouthing the U.S., as it was many people’s dream to come here, and it would be disrespectful to their dream
* No gum chewing
* No cursing
* Learn a few words in the language of each country we visited, including “please” and “thank you”
* Smile and be polite
* Try new foods, especially if the chef brings something to you
* No using the words “weird,” “ugly,” or “icky.” Instead say that something is “interesting” or “unique.”
* No littering
* Observe how the locals do things and take our cues from them (i.e., using utensils for pizza)
* Ask questions. People love to share their stories
* Remember that we are guests in someone else’s “house”

Four teens and a mountain goat in the Austrian Alps

Four teens and a mountain goat in the Austrian Alps

This advice came in handy when a chef took a shine to our mom and brought us a full plate of cheeses to try for dessert. Mostly we smiled, then dashed to the bathroom to spit it out, as we were not fans of strong French cheese.

It also was helpful preparation for the many questions we got from Europeans about life in southern California. Because of the influence of U.S. television shows such as Green Acres, Happy Days, and the Mary Tyler Moore Show, lots of people thought we all ate steak for breakfast. They also assumed we were all related to movie stars, or at least had access, especially when they discovered we hailed from a beach town in L.A. County.

Instead of coming across as self-indulgent So. Cal. teens (we weren’t), we were commended on our travel manners and treated especially well, even in Paris, which wasn’t a particularly friendly city back in the 70s! I won’t mention the escapade where my brother somehow turned off the lights in St. Peter’s. Nor will I bring up the rum birthday cake that we were forced to endure in Rome on our 15th birthday, after thinking we had asked for chocolate. We ditched it on the train.

Not only was my mom right, her advice has stuck with me as relevant to many situations. In my profession as a writer, public speaker, and counselor, I’ve been aware of the impact and importance of words since that time. I’ve also travelled to quite a few countries, and learned a few languages besides my own. Then there was that undergrad degree I got in British Medieval Studies. I believe these choices were based mainly on my experiences during that trip.

Travel Wisdom from Mark Twain

Travel Wisdom from Mark Twain

Whenever I feel like I have less than I need, I just remind myself that I’m better off than most people in the world. Travelling is a great way to get “outside myself” and appreciate even more how lucky I am to have been born and raised in the U.S.

Hmmm, maybe I won’t mention the Dutch campground we stayed at that was mostly young people having hallucinogenic drug experiences. Remember, this was the early 70s. We were transfixed by the Woodstock feel to the place, but I imagine our mom couldn’t wait to move on to the next city!

30 cities in 30 days. Camping our way through Europe in 1973

30 cities in 30 days. Camping our way through Europe in 1973

 

 

And a special shout-out to our mom – she just took Kymberly and me on a 3 week trip to Thailand!

Tourists in Thailand

Tourists in Thailand

 

 

 

 

 

 

 

What is the most important thing you’ve learned in your travels, whether abroad or to a dissimilar county?

 

This post is just one of many Boomer-oriented posts on the topic “Transformative Travel” over at Generation Fabulous. We invite you to visit the other posts in the series.

Photo credit: Fodor’s Pinterest board

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

Travel on over to our YouTube channel to see short videos that will improve your fitness with maximal impact yet minimal joint issues! Have you subscribed yet to our blog? Please follow us on google+Alexandra and +Kymberly, on Twitter: AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit. 

 

20

FitBloggin: Boomer Health Through Social Media

Alexandra Williams, MA and Kymberly Williams-Evans, MA

For a hint of the fun flavor, we present this flash mob video of “Fame.” Alexandra is easy to spot.

Are you on a weight loss journey? Are you interested in using social media to help you meet your fitness and health goals? Do you like to travel? Do you like to win prizes and receive gifts from quality brands? Would you like to improve your writing, video, marketing, business and photography skills? Best of all, do you enjoy meeting people who are happy to meet you right back? All of these things occurred at the Fitbloggin’ convention last week.

Alexandra & Kymberly speaking at Fitbloggin'

Alexandra & Kymberly speaking at Fitbloggin’

Last week we headed up to Portland, Oregon to speak at the annual Fitbloggin’ convention, which in their words is “for bloggers interested in fitness, wellness, good food and a healthy lifestyle. Two days of education, networking, friendship and fun.” But you don’t have to be a blogger; you can be a future blogger too.

Mornings were dedicated to small group discussions that ranged from the challenges and emotions during and after significant weight loss, to goal-setting (for diet and activity), to injuries. Afternoons were for the business side of things, with speakers talking about writing, working with brands, making money from your social media accounts, improving video & photo skills, technical blog skills, and nutrition. A lot was packed into the two-day schedule, that’s for sure! If you go to the Fitbloggin’ Facebook page, you can access the notes to many of the sessions.

In between, there was the Expo hall, where sponsoring brand representatives showcased their latest products and services. When we say “showcase,” we mean “they were very generous with their time and products.” For example, Reebok gave everyone a fitness top and workout shoes.

Purple Power courtesy of Reebok

Purple Power courtesy of Reebok

Alexandra wore the top in the JumpSport trampoline class and her boobsicles stayed in place. Ergo (yes, a place to stick that fancy-shmancy word). we signed up to be affiliates with Reebok via Share-A-Sale because we think you will like their workout apparel. Maybe we should get an ad tagline: Better Boobsicles for Boomers! hahahaha. And someone (not Kymberly, sadly) won a complete kitchen from Amana. Alexandra won a personal trampoline, so look for some upcoming videos that show knee- and pee-friendly moves!!! If you don’t know what that means, just move along. Nothing to see here.

Rocking the Reebok top, 90s paisley shorts and Zensah socks in the trampoline class

Rocking the Reebok top, 90s paisley shorts and Zensah socks in the trampoline class

We have attended and spoken at many, many (repeat that word several times) conventions, and found this one to have the most “hugs,” by which we mean friendliness and genuine caring between the bloggers, Fitbloggin’ staff, sponsors and even the hotel staff (it was held at The Nines in Portland).

An enthusiastic thank you goes out to NOWFoods, the company that helped pay for our travel to Oregon. They offer products that range from aromatherapy to supplements to snacks and teas. And they happen to be giving away free samples of their Slender Sticks on their Facebook page. Just click on the square marked Sample. One lucky attendee at our “Craft the Perfect Pitch” workshop won a backpack full of their products. It was probably worth more than what she paid for the convention!

Dang, gurrrrl, you won that fab-o prize from NOWFoods

Dang, gurrrrl, you won that fab-o prize from NOWFoods

Next year it will be in either Austin or Nashville. We’re voting for Austin!

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

While bouncing around, subscribe to our YouTube channel to see short videos that will improve your fitness and health. Have you subscribed yet to our blog?  Please also follow us on Google+: Alexandra and Kymberly, on Twitter: AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit. Or click now on the icons above.

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