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1

Multigenerational Travel: Pack Nana’s Walking Sticks

Highway 1 in Central California – the Discovery Route to Getting Smarter, Healthier, and Wetter

Where do you go and what can you do when you have three generations, four days to travel, and a goal to achieve at least 10,000 steps per day? Let me rephrase that: what place meets the needs of middle-aged twins who want “active travel” options, a 19 year old who is game for whatever as long as heavy exertion is not required, and a mom/ grandma who needs to make decisions based on safety?

Click on all images to see the captions.

When Alexandra and I, both baby boomers, were offered the opportunity to head up the Highway 1 Discovery Route, we were all over it like elephant seals on sand! Wait, did I just compare ourselves to large, rotund animals? Moving on. (But first, we would like to thank, acknowledge, and disclose that our trip was sponsored by CA Highway 1 DiscoveryRoute (highway1discoveryroute.com). Local businesses and organizations teamed up to promote the many options the area offers and we were the lucky bloggers chosen to get spoiled.)

Turns out the Cambria/ Harmony/ San Simeon area (best known for Hearst Castle) is the ideal vacation destination for multigenerational travel. Even better, winter is an ideal time to visit this accessible section of central California. Crowds are down; prices are low; and the number of things to do and see is sky high. Seriously, I had thought of the area as “sleepy” but we could have spent a week and still not have exhausted the options. I might have started fighting with Alexandra after a week together. Willing to find out though!

Why fight when you can find Harmony? Home of 18 residents and the Harmony Glassworks Studio, this tiny “city” is worth checking out. Don’t blink or you’ll miss the exit. Whether you want to try glassblowing, shop for handmade gifts, or wait in the car while the crazy middle-aged sisters brave the rain to get some pictures, you’ll be glad you ventured here. Skin is waterproof, so bring on the wet!

A quick tour and interview of the Harmony Glassworks

Where do you go when you have 3 generations, 4 days to travel, & a goal to achieve 10k steps… Click To Tweet

New experiences and nature spark the brain. Great for our mom, who wants to retain her memory and cognitive skills. She loves to travel, though can no longer do so alone. Catching the elephant seals in winter is perfect as that’s when the pups are just born, so the rookery is chock full of new seal families. Super accessible and interesting for all ages. And we almost saw a seal give birth.

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I think my mom is pinching her grandson’s hiney. What else explains her expression? Photo credit: Alexandra Williams

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Walking and healthy foods enhance health. Say, that sounds good to all of us, including my 19 year old nephew. He was keen on the high quality restaurants and varied food choices. He fully embraced the antiquing, beachcombing, and massage at the El Colibri Spa and Inn, where we stayed.

Rain and mist (finally!) create gorgeous vistas and ideal hike conditions. For me this meant heading to the Harmony Headlands Trail, a 4-mile walk through meadows and rolling hills to get to rugged coastline.

Tree on Harmony Headlands trail

Opening to the coastline from my Harmony Headlands hike

Harmony Headlands Hike

My kind of hiking conditions. Cool, misty, and open. Harmony Headlands Trail

 

Mom on bench at Moonstone

Our mom warms the bench while we navigate the sands and tides. Photo credit: Alexandra Williams

My sister, mom, and nephew headed to Hearst Castle meantime. Hot tip to you baby boomers who bring a parent along — walking sticks will really help with steps, castle climbing, slippery streets, and strolls along the Moonstone Beach boardwalk.

Originally, I was scheduled to kayak with Cubby of Kayak Outfitters. But when the words “tricky” and “high surf advisory” came into the discussion, I decided to return in fall for this adventure. Apparently fall is the best time to paddle out.  So that’s when you can count me in. Yes, I plan to return as I enjoyed the area so much and have other hiking trails to check out.

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Visiting Covell’s Clydesdale Horse Ranch is another insider tip for those of you who want to step back in time when the land was pristine and undeveloped. You can read more about this unique, historic, and privately held ranch dedicated to conservation in this post my sister wrote. Great photos too!: Hidden Gem in Central California. Again, the set up appealed to all four of us, and the owner was very sweet and accommodating of our varied needs and interests. I am not normally a horse person (they scare me, ok?!). But seeing the Clydesdales up close was a once-in-a-lifetime, inspiring experience. What may appeal to some of you even more is getting access to this private and vast property. Being able to perambulate and drive through more than a thousand acres of “original” California coastal land is the tour to take advantage of while you can.

Another travel tip Alexandra and I figured out is that we can work in some hikes and walks while the generation above and below take a nap, fondle their smart phones in the hotel room, and get spa treatments. With the Fiscalini Preserve just a mile from our hotel, we braved the elements and had the coastline to ourselves.

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Got older kids and nana along? Wake early to catch scenery while they sleep in.

What’s left to say? If you want to start your day with beauty (see above) and end it with more beauty (see and sea below), then get yourself and family to Highway 1 in Central California. For sure in winter. Then again, who wants to meet me there in fall? We can double kayak and take a hike!

Sunset in Cambria

Every age can appreciate these kinds of sunsets and tidepools and sunsets, right? Photo by Kymberly who shows a modicum of promise here.

ACTION: Have you been to Cambria and the surrounding area? If so, what is one of your fondest memories? Comment below. Or lay some emoticons on us.

Photo credits: Photos of me taken by not me, aka Alexandra. Photos that look professional also taken by Alexandra. Photos that look pretty darn good for an amateur with little clue about lighting taken by me!  If you really want to know who took what, click on the images and all captions reveal themselves.

Kymberly Williams-Evans

3

Covell’s Clydesdales: A hidden gem in Central California on Highway 1

Want to know about a hidden gem in Central California that is walking distance from downtown Cambria? You are probably already thinking “yes,” and once you read about it and see the pictures, you’ll be grabbing your phone to make a reservation at Covell’s Clydesdales. And yes, you can combine it with a trip to Hearst Castle, as they are both part of the Highway 1 Discovery Route.

Covell's Clydesdales rolling hillsWhen the tourism bureau booked the tour for us, we weren’t quite sure if it was a place where you ride the horses, ride a wagon behind the horses, pet them in a stable, or view them behind a fence. Turns out it’s none of these – it’s something way better.

two Clydesdale horses from Covell'sWe got a personal tour from Ralph, the owner of the approximately 2,000 acre ranch that stretches from the ocean to the mountains, and has over 80 (if I am remembering correctly) Clydesdales who roam the property. They aren’t exactly wild, nor are they tame – they are beautiful creatures with names who will happily come up to you (while you stay safely in the vehicle), let you pet them, sniff the vehicle hoping for hay, then wander off to roll in the grass or scratch their chests on a fence post.

Just a few bits of info about Covell’s:

pine conesIt’s one of five California locales for native Monterey pines and probably the healthiest, due to the care the owners took back in the 1800s.

The house Ralph lives in was built in 1860. When you take the tour, you’ll get a full history of the house, the horses, the property, the personalities of the various owners, stewards and visitors, and the legacy he is continuing forward. Along with the history, you’ll get quite a few entertaining anecdotes too, as Ralph is quite the raconteur.

Trees and hills at Covell's in CambriaExperts told Ralph he could take a portion of his ranch, turn it into 46 buildable parcels of land, and make a fortune. Something along the lines of $30 million. His reaction? He turned it into a nature conservation easement to protect it for future generations. The views will make you cry, they are so astounding, from pine forests to rolling pastures (and “rolling” really is the correct word). I swear you can almost see all the way to San Simeon.

Boy in Oak Tree, Covell'sWhen I went to Hearst Castle, I kept wishing I could walk instead of taking the tour bus, as the views were begging for me to photograph them. Even with a fast shutter speed, I was still frustrated, as the glare from the bus windows was a problem. But as soon as we got out on our first hillside stop at Covell’s, I got my wish. But better. I could have fit my whole family for a portrait onto one of the branches of the oak tree that my son climbed. I could zoom out for ocean and mountain landscapes, or zoom in for pine cone close-ups, and take my time.

Clydesdales horses at Covell's in Cambria

close-up of Clydesdale horseHorses!!!! These are champion Clydesdales, and it is obvious as soon as you see them. The horses know the sound of Ralph’s truck and come up to it when he arrives. Roll your windows down and keep your camera ready, as they will stick their heads in to check you out. I know nothing about horses, but for pure aesthetics and wonderment, these are the best (my favorite was Debutante, due to her freckles). And once Ralph tells you their stories you’ll be even more impressed. I took a quick 3-minute video that you’ll want to see (follow me on Periscope while you’re at it)

water barrel for horses at Covell's in Cambria

tree framing a hillFor various reasons, Covell’s Clydesdales isn’t easy to find on social media (and the website is temporarily down), but that just makes it easier for YOU to have it to yourself, because we know the secret to making a booking. You can call Ralph directly at (805) 927-3398 or follow the Highway 1 Discovery Route link. Once the website is back up, you can go to CovellsClydesdales.com too. Or email CovellsClydesdales@mac.com. A bit more work than a few computer clicks, yet that won’t deter you travel and nature lovers, right?

by Alexandra Williams, MA

Our visit to Covell’s Clydesdales was supported by California Highway 1 Discovery Route. We did a four-day inter-generational tour of some of Highway 1’s most stunning and accessible coastal towns in Central California. Contact them for suggested itineraries and all the other travel info that will make your trip as fun as ours was.

Want more lovely pics from around California? How about exercise advice from professionals with over 70 years’ combined experience? Subscribe in the box over to the right. Boom – in your inbox twice a week.

3

Grateful for What You DON’T Have

Take care of the baby peacockTime to Give Thanks — to Others Who Care for Others

It’s gratitude time, but not how you expect. The focus at Thanksgiving is usually on appreciating and giving thanks for what we have. This post looks at what you perhaps DON’T have. Stay with me as I explain.

Now that your children are older, do you enjoy having your schedule, time, and flexibility back? Is your life now one of more ease with fewer responsibilities? Do you find your energy lifting as you carve out a wee bit more “me” time?

Caregiving and Caregivers: We Are They, and They Are Us

Well fuggetaboutit if you are a caregiver! For the 40 million unpaid caregivers in the US, a moment of downtime, without demands or responsibilities is an elusive memory.

Many caregivers are boomer women, often sandwiched between the needs of their parents and their own kids. My sister is a prime example. She cares for her 19 year old special-needs son and orchestrates care for her husband who suffered several strokes this past year. What don’t you have that people like my sister and the women listed below do?

  • Constant worries about a loved one (in addition to usual worries);
  • Time demands that stretch the imagination and laws of physics;
  • Medical and other financial stresses that bombard daily;
  • Weariness caused by lack of sleep, high stress, and reduced freedom to exercise;
  • Unsupportive input from others who tell caregivers how to do a better caregiving job, but they aren’t actually doing the work.

What can you do to give a caregiver a break? Glad you asked! Plus you can win $$$ Click To Tweet

Perform a Random Act of Kindness

Yup! Happy Thanksgiving, which comes at the end of National Family Caregivers month. In honor of the many caregivers in our nation, the Ad Council and AARP ask for your support of the Random Acts of Kindness initiative.  No, they’re not asking for funds, but for kindness – the kind that makes you feel good, while helping lift another. What can you do to give a caregiver a break? Glad you asked!

One other thing — read the following stories and random acts of kindness suggestions from women who have been in the trenches. Click on the title of each listed post. You’ll be inspired, uplifted, amazed, and — as is perfect for the season — grateful. For what your life does and does not have. And for who and what it does!

[listly  id=”uaO” layout=”gallery” per_page=”25″ show_item_tabs=”false” show_item_filter=”false” show_list_headline=”false” show_list_badges=”false”]

Looking for more insight into the lives, success strategies, and ways caregivers can stay healthy themselves? Perhaps you are also a caregiver deserving a kind deed! Then take a look at these posts from our site.

ACTION: Click on the links and listly posts above. Comment on the listly stories. Perform a random act of kindness for those who caregive. Let others know you are aware and care!

This is a sponsored post on behalf of Element Associates and Midlife Boulevard.

Kymberly Williams-Evans, MA

10

What is the Best Way to Train My Triceps?

Dear Fun and Fit: Hi Twins, What is the best way to control tricep flap? Pati, Mountain View, CA

Alexandra: Another popular way people ask us this question is “How do I get Michelle Obama arms?” Either way, we have suggestions for you. The best way to control “tricep flap” is with long-sleeved shirts! Or do you mean a more permanent solution? Velcro, for example. We call the triceps the “bye-bye muscle.” You wave bye-bye. You stop. It doesn’t.

Kymberly: Just like Alexandra’s humormongering at a party. Ahh haaa haa Good one, eh? “Tricep flap” is so easy to address I am surprised it has run out of control in epidemic proportions (just like all those flappers who whirled themselves into a tizzy in the Twenties). Strength train the triceps. Then give a twirl and whirl to the single weight triceps extension Alexandra shows in our YouTube video. Feel encouraged to subscribe to our Fun and Fit channel if you’d like more moves designed for women over 50.

However, much as I love my sis, I actually prefer the following moves for triceps: tricep kickbacks–kind of like political life and funding flaps in certain countries; or triceps overhead extensions–what many people could use with their mortgages; or triceps push-ups– Similar to chest push ups, but with the arms narrower and elbows tucked next to the rib cage throughout the exercise. Yes, keep your arms parallel to your body. If you have not done this move before, start with the knees on the ground.

What if Fat is Covering Your Triceps?

And if, diplomatically saying that if you were carrying any extra fat globules in the arm area, well… time for some cardio and general strength training of the major muscles. You want to reduce fat with an overall exercise program while strength training the triceps. Let those triceps babies show their fulsomeness. No longer need they hide under any fat. Of course, no longer need they be ignored either. Kind of like what people might want to do to Alexandra’s jokes at that same party.

Alexandra: What party? Just because you left town and I got all the cute guys to myself. Yup, just me and my sleeveless shirt. And my lack of wingspan, as a friend calls the triceps (okay, my imaginary friend). Another way to control tricep flap is with an air-control tower. By this I mean, control the amount of air-speed created by those flappers. “What… is your quest?” “To seek the Holy Triceps.” “What is the air-speed velocity of an unladen tricep?” “What do you mean, an African or European tricep?” “Huh? I…I don’t know that.” (Bioioioioing, extra flap just thrown over). This Monty Python digression has been brought to you by an exercise called the “Skull Crusher,” which Fun and Fit feel is a very Pythonesque name. See, I did get around to the “bye-bye muscle” by and by.

Oh, and we also got around to another post that will give you more ideas to get great arms. Click to laugh and to access.

Readers: To whom and what would you love to say “bye-bye?”

Action Option: Ok, ok, so in the hundreds of videos we offer on our YouTube channel, we are pitifully scarce in the triceps department. So we know what our next shoot needs to focus on. Your task — subscribe to our channel. You’ll be the first to find out when our triceps videos get published.

Kymberly Williams-Evans, MA and Alexandra Williams, MA


4

Women Over 50 – We Are NOT Aging Healthfully

Celebrate Healthy Aging Month

Kym at RanchThe last of the baby boomers turns 50 this month, which is also Health Aging Month. But are we baby boomers aging healthfully? Apparently not if dying from preventable diseases is any indicator. The number one cause of death in women is what most people think of as a men’s killer – cardiovascular disease. Yep, that’s what knocking women off their block. And we women die of strokes more often than men. Are you cheered up yet? Well you are still here, so that’s something to be cheery about, right?

Freak Out from these (Un)Fit Facts

What percentage of women in the US are inactive?  It’s not even Halloween, and the statistic should scare us all. 82%  This high number of sedentary women is particularly worrisome when you consider that “active” is defined as engaging in a mere 2.5 hours of exercise per week. Whaaaaat??!!  That’s an average of less than 22 minutes per day of movement.  So 82% of our nation’s women are struggling to work in even 22 minutes a day of activity.

Attain Superstar Statistics Status

Let’s hope you are a stat buster making up for the rest of the nation! If not, you can be by sneaking in at least 150 minutes of exercise per week. Need ideas how to start, restart, or up the ante? Check out some of our posts that will help you activate to health and super stats status:

How to Start an Exercise Program

I Want to Get Fit, but Where Do I Start?

How Do I Fit in Exercise When I Don’t Have Time to Exercise?

Have a good guess at the percentage of US women who are overweight? If you’ve ever been to a shopping mall in middle America, you may have a good idea.  67%. Was your guess close?

Take a gander at the Healthy Aging for Women infographic below from the University of Florida online, which offers some interesting and perhaps even motivating stats and scoop.

Call to Action: Once you’ve done that, take one more action to improve your health — subscribe to our site if you are not already part of our community. You can use either the pop-up box or the box in the sidebar.

UF Online Infographic: Health Aging for Women

by Kymberly Williams-Evans, MA

5

Oblique Ab Crunches: How to Do Them Properly

Tape measure on abs

One of our most popular post categories is Abs, especially workouts that show how to do them with good form. You want to avoid pain (and sweat), plus you want to get the most bang for your exercise buck (these posts are free), and the least waist for your workout. We are here to help you with the “muffin top / love handles” dilemma.

But first, why not join our Beta test group to access the “Ultimate Abs Workout Collection for Women Over 50,” to be released very soon. If interested to get program details (over 25 videos, 15 modules, popular abs questions addressed) complete the form below. No commitment, but Beta testers get a 50% discount so we’re taking only 50 people.

Graphic for Ultimate Abs

Yes, I'm curious about the "Ultimate Abs Workout Collection for Women Over 50." I understand there's no commitment now; that I'm simply expressing interest to be invited into the test group that gets the whole program for $19 once it's released.

Our quick video tutorial gives you helpful specifics on how to perform oblique (side) abdominal crunches correctly. And as a bonus, we also show how NOT to do them.

Good news – you don’t have to learn technical terms. But just in case you’re wondering why we say “obliques” instead of “waist” or “that area that encircles your spine that used to be oh-so-tiny way back in high school,” we’ve got some quick Ed-U-Cay-Shun-al info about the technical terms.

Internal & External ObliquesYour external obliques run diagonally, forming a V in front. Imagine you’re putting your hands into a vest or front coat pocket. Feel those rock hard muscles? Yeah, me neither. But I do know that my obliques are there somewhere.

Your internal obliques run at right angles to your external obliques and form an inverted V. Put your hands on your hips with your thumbs in front and fingers behind, pointing down as if putting your hands into back pockets.
Diagonal Reverse Abs
For those of you who like the nitty-gritty, oblique-y details, here’s an excellent definition by our colleague Dr. Len Kravitz, who teaches at the University of New Mexico and is way smart!

Now you know the official terms for “I want my waist to be fit and trim, but don’t want to copy any of those lame exercises I see people do in the gym that are destined to hurt their back or neck.” More importantly, you can now confidently add oblique crunches to your exercise routine. Score!!

Not yet a subscriber? Sign up by entering your email (to the right in the sidebar ———–> and you’ll receive our handy-dandy posts two times per week. Which is probably how often you do ab workouts, am I right?

Photo credits: CreativeCommons. org

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

5

Exercise and Fitness Trends for the Over Fifty Crowd

Test riding the Elliptigo

Drop the pedal and go, go, Elliptigo We goin’ ridin’ on the freeway of love

Are you over 50, one day hope to be, or have loved ones who are? Then the following quotes and key points from the recent IDEA World Health and Fitness Convention are for you! And you! And, yes, you too! All of yahs! And your parents, as well. But only if you want to live healthier, smarter, or better.

My prior post promised to share the good stuff from the trend setting sessions beyond Day 1 at IDEA. This year’s convention theme was “Inspire, Connect, Transform.” We hope the following quotes and highlights do that for you.

Think About Moving or Move to Think?

Day 2 started with one of my favorite subjects: the effects on the brain from movement. Who among you knows someone with Alzheimer’s or memory loss or slowing mental capacity? Of course such ravages will never happen to us, right?

Guess what? “A case of dementia is diagnosed every 4 seconds in the U.S. If our nation were to increase its activity by 25%, we would decrease dementia cases by 1 million per year! Over 10% of adults 65 and older, and more than 50% of those past 80 have some sort of cognitive impairment.” And with these stats that take one’s breath away faster than an elliptical machine on an incline,  expert presenter, Fabio Comana opened his talk, Brain Fitness.

If you want to live longer, work in 20 minutes daily of cardio activity.” And if you want to know what’s going on in those added years,  “a mere 8-12 minutes a day of aerobic exercise improves cognition.” You want to be smart and minimize dementia in your later years? Take Fabios’s advice. Don’t just think about moving. Move to think!

Falling, Falling, Falling for You

I've Fallen IDEA session with Shari Kalkstein

I’ve Fallen and I CAN get up, with Shari Kalkstein’s help

So I did. Over to the next session with one of my favorite presenters, Shari Kalkstein  who specializes in physical function for people 70 and older. Also known as “parents of baby boomers.” Am I right? If you want your parents (insert “yourself when older”) to be independent and active as long as possible, then Shari’s protocols and warnings are important. (Click on her links to see exercises, assessments, and practical tips).

Her session, I’ve Fallen, made a strong case for preventing falls and setting up the home to account for them when they happen. And they will. “More than 18,000 older adults died from injuries related to falls in 2007. In 2008, more than 2 million older adults were treated in emergency rooms due to fall injuries.” Wonder where most falls occur? In the home, where, as Shari says, “we have complete control over our environment.”  Like her, my sis and I have lots of practical moves and solutions to address this reality.

  • Check out our Fun and Fit YouTube channel, specifically our playlist, Exercises for Women Over 45;
  • Enter searches on our site;
  • Watch for our upcoming program for sale: Fitness Over 50.”

Wear and Share If You Dare

Kymberly won a Basis Fitness and Sleep Tracker

I Won a Basis Fitness and Sleep Tracker AND a Medal

After I’ve Fallen, I moseyed my way to The Future of Fitness Technology with Marco Della Torre. Spoiler alert – I earned an IDEA Fitness Inspiration Medal by correctly answering his stumper question. And talk about a coincidence, turns out Marco is one of the co-founders of Basis, now owned by Intel, the company from which I won a Basis fitness and sleep tracker. So I won two technology related prizes in a row! Yup, it’s always worthwhile to get to the IDEA Trade Show between and after educational sessions. Anyway, wearable technology is big and about to go humongous! Ready to take advantage of fun high tech fitness gear? Check out a few of our posts on the subject:

Accepting and agreeing that fitness technology will wield an ever growing impact on our workout lives, I loved how Marco ended his talk: “The biggest trend coming in wearable tech is that new ideas and products will bring people closer, rather than driving them apart.” Think about that for a sec. Instead of seeing the top of people’s heads as they bend over their phones and pedometers, you’ll be in a new world of gadgets that connect you with others more and more.

Imagine a community of like-minded, actively aging, high-functioning people who interact personally via stuff not yet invented. Might you already have something close to this? It’s coming, so be ready to Inspire, Connect, and Transform!  Or maybe you will Invent the next best thing that gets people to exercise and enjoy the benefits of lifelong movement. I’ll plug that!

By Kymberly Williams-Evans

IDEA World 2014 and Kymberly

Readers: What wearable tech do you already own? Use? What do you think of it? When is the last time you crawled?  Not pub crawled, but crawled like an infant?

10

Pssst! Want to Know Top Insider Fitness Trends and Quotes?

Recon Intel glasses tech wear on Alexandra

Looking Into the Future

Do you like to stay ahead of the curve? I mean besides the ones on our baby boomer, midlife bodies?  Then hold tight as we zoom through some of the key takeaways and quotables from the recent IDEA World Fitness Convention.  Alexandra and I just returned from the main industry event that draws fitness professionals from around the globe. By attending many sessions focused on the over fifty crowd (Wheee! that’s most of us), I gleaned some relevant Fun Fit Facts, exercise trends, and plain ole’ good quotes.

Now to lay some of those fitness pro insights on you, so you can revel in the workout fun that lies ahead. Or more specifically, get your trending fitness quotes now while they’re hot!

  1. From IDEA CEO and co-founder, Peter Davis: “ The future of our industry lies in survival of the wisest, not the fittest.”  I already like the tone he is setting at the welcome ceremony! Wise up masses! Or is that Rise Up? Heck, let’s do both.
  2. Jack la Lanne Inspiration Award recipient, Jenna Wolfe paraphrased the Jackmaster who used to whip crowds into action by telling us that “the only way to hurt your body is not to use it.”  Do you agree? We do. So get out there and be a big user!
  3. Next keynote speaker, Brendon Burchard took us for a twist and turn by stating that “we don’t HAVE energy; we GENERATE it.” Well pick me up and slap me down as I had to think about this one, having always thought I HAD the Big E! But Brendon’s point is well taken. Who’s with me to transform into an energy generator? Let’s call ourselves “Energeners.” Good, eh?IDEA notes, Blue Diamond almonds, Ahnu shoes
  4. From there, I power walked it over to the “Posture Improvement Workshop” led by Sarah Zahab, who had a lot of letters after her name AND loads of good posture assessments. She rightly reminded us that “even strength training 2-3 times a week, for 30-60 minutes per session won’t compete with 14 hours a day of poor posture.” Oops, was I slouching when I took that note? If you desire better stance, take a look at our posture series on making your mama proud by standing tall!
  5. Meg and Kymberly at IDEA Ketchum booth

    Stand Tall, Lie Long with friend and fitness pro, Meg

    Speaking of standing up, presenter Tomi Toles asked attendees at his “Walking Tall” session: “What muscles and structures do we walk from?” Most of us fell right into his trap — “Why, we walk from the legs, doncha know.” Wrong! After watching a video of a man with no legs “walk” on his ischial tuberosities (google it), we could see that great gait really comes from the abdominal wall muscles and spine. Want to be a better walker AND tone your abs at the same time? Check out our post on achieving great gait.

  6. Wrapping up Day One was Functional Aging Institute Co-founder, Cody Sipe, PhD. (Click this link to find out why My Main Man Cody told the whole room that everyone was to try to answer a certain question about Functional Aging activities, except Ms. Kymberly).  Uh, yeah, it’s cuz he knew that I already knew the answer as a recently certified Functional Aging Specialist.
    20150716_151040

    Dr Cody Sipe bringing us the POWAH

  7. Anyway, Cody grabbed us with a bold statement that “For people older than 50, POWER training may be the most important component of our exercise program. More important than strength training and cardio is the need to train for power, defined as the ability to move a load quickly.” We are not messing around here, fellow baby boomers. Time to add a little speed to our hop, skip, and jump. Did you know that with age (and lack of power training), we lose power even more than we lose strength? And with that we proceeded to learn a whole lotta cool exercises just right for our achy joints that brought back DA POWAH!

Come to my group fitness classes and look for our upcoming package of moves for “Fitness Over 50” if you want to try what we learned.

And that is it for quotes that “Inspire, Connect, and Transform” from the first day at IDEA. Subscribe, open your emails from us, and keep reading if you wonder how Day Two and Three managed to surpass the quality that was Day One. Coming soon to a blog near you. Near and dear, we hope.

Alexandra, ACE, IDEA

Celebrating Our Past, Planning Our Future

By Kymberly Williams-Evans, MA

Readers: Which is your favorite fitness quote? One of the above? One to share from elsewhere?  Let us know in the comments below.

2

How Do I Go from “Stuck” to “Start” with My Fitness Plan

Boomers on the Loose graphic

Be Loose, Not Stuck!

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 plans. 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

Good news. We are here to prod. Cajole and bribe even! Did you attend our recent TransformAging webinar session, (Re)Starting Fitness After 50? Have you noticed the new freebie checklist we offer subscribers, 16 Easy Ways to Get Unstuck and More Fit? Then you’ll know that we are on a roll to address one of the most common requests we get: 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. In fact, starting small is one of our key pieces of advice.

Old Fashioned Whoop Ass

Need a kick in the keester to get unstuck?

Say So Long Suckahs to Sedentary Stuckness

Kymberly: Today is a great day to kiss frustration, inertia, and negative self-talk good-bye and say hello to restarting more active habits.

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. We are so committed to helping you undo the glue that’s stuck on you that we are sending all of our current subscribers our checklist. Look for that in a separate email. Be sure to open the email and the document if you want to move more– more happily, comfortably, and successfully.  If you are reading this and not a subscriber, then subscribe. (Look right. Yes, that sidebar just there). You’ll get your own copy of “16 Easy Ways to Get Unstuck and More Fit” that way.

In addition to the easy action items we offer in the checklist we’ll be emailing you, try any of the following, additional tips to get going. You can do it! Today and tomorrow and the day after and thereafter. A step at a time.

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

Consider this post your Bonus Checklist. Otherwise we have to rename the main checklist “A Whole Bunch of Ways to Get Unstuck” and I am waaay too busy sitting at the computer paddling, biking, taking step class, and walking the dog to do that. So “Bonus” it is.

  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).
  6. 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.
  7. 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’!
  8. 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.
Himalayas from airplane

Fly My Pretties, Fly!

Does one of the above actions speak to you? Then listen. And go for it. Between the “16 Easy Ways to Get Unstuck and More Fit” checklist and the action items above, you now have um, hold on as I get my fingers out, 22 Easy Tips to Get Going. You need just one to get unstuck and on the path to new active aging habits.

Didn’t get to our TransformAging Summit, but wonder about it? Find out how our webinar expert presenters can youthify and enhancify your post 50 years. Click this TransformAging page.

Sales image for TransformAging

By Kymberly Williams-Evans, MA

8

How Strong is Your Lower Body?

Best dog posing on tree stump, sitting

Sit!

Wonder whether your lower body is functionally strong? Find out with this easy and quick Sit to Stand Test. In under 10 minutes you will have read this post, taken the 30 second assessment, and discovered where you stand for your age and function for lower body strength. “Where you stand.” Get it? Stop me before I hurt myself. Oh, and this test was designed for the over 60 crowd, so if you are younger, you will have to estimate your results based on the score sheets below. Get ready to do a little math. Very little.

Balance and Strength Get Top Numbers

poser dog on fence

Stand!

Anyway, turns out that our post “How Good is Your Balance” leapt into position as one of our most popular. So we figured why not offer another assessment. Nothing like finding out where you are in order to get to where you want to go!

All you need is a helper person (preferably an encouraging one who brings you a refreshing beverage and heeds your beck and call. Barring that, get whomever is handy and can count and run a stopwatch simultaneously. You also need a chair, stopwatch, courage, brain, and heart. (Who said the latter three in what classic movie?) Get a standard height chair (seat at 17 inches) and place it against a wall so it does not slip.

Test Instructions

Now listen up peeeeples so you get the instructions right: Sit in the middle of the chair with your back nice and long, your feet flat on the floor, and your arms held to your chest and crossed to opposite shoulders. Your goal is to stand up as many times as possible in the 30 seconds. You need to fully stand for a rep to count. Only complete stand ups count, not some partway, hunched over gig. One exception – if you get more than halfway up when the clock runs out, you get to count that rep. Yup, we know — too generous.  Have your assistant cue you with “Ready, Set, Go!” Then jam on it! Don’t you want to score in the top percentile for your age group?

numbers for sit to stand test

So are you Ready, set, ….. wait. First, heed these tips so you can get the best, most accurate score possible:

Tips to Ace the Test

  • Keep your elbows close to your body throughout the test. No swinging your arms. No pinching, no fighting, no hitting, no biting.
  • Sit your behiney down each time. You should transfer your body weight to the seat with every repetition.
  • Either brace your chair against the wall or have your minion support person hold it steady for the test’s duration.
  • If you need to use your arms to stand, then you do not count those reps.
  • Try one or two practice stand ups before timing yourself so you can execute good form.

Ready? Hit it!

Sit to Stand Chart

How did you do? When I estimate based on being 56 and doing 19 reps, I fared okish- around 75% or so, I humbly confess. I wanted to be in the 99%. Is that asking too much?  Pffft. Time to retake this test now that my knee surgery is further in my past. That’s my story and I’m sticking with it.

Getting Tested in Order to Conduct Tests

I practiced administering and analyzing this assessment when I attended the Functional Aging Summit as part of achieving my Functional Aging Specialist certification. Full credit and kudos to Cody Sipe, PhD and Dan Ritchie, PhD, who conducted that event and offer programs such as Never Grow Old. Click on this noozhawk article to read more about what my functional aging certification means and what is going on in the fitness world for people over 50.

Kymberly Williams-Evans, MA

PS If you are looking for a great functional fitness program designed for people over 50 who want to move more easily and comfortably, check out Dan and Cody’s “Never Grow Old” program. You get 4 levels of exercises, videos, cues, oodles of moves to try, and the confidence that you are getting a program created by knowledgeable, credible, proven experts in the fitness industry. And yes, we would make a few dollars if you buy their program, but not enough to buy our way out of taking any fitness tests!  Check out their program as clicking the link costs nothing.

 

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