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.
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?”
Kymberly Williams-Evans, MA and Alexandra Williams, MA
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.
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:
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.
by Kymberly Williams-Evans, MA
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.
Your 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.
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
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.
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!
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.
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
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?
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!
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.
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.
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.
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!”
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.
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.
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.
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.
By Kymberly Williams-Evans, MA
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.
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.
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?
So are you Ready, set, ….. wait. First, heed these tips so you can get the best, most accurate score possible:
Ready? Hit it!
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.
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.
How good is your functional balance control? You can find out in under 2 minutes. You can also discover which of your three balancing systems is strongest.
I had fun trying the balance assessment below when I attended the first Functional Aging Summit in Phoenix this past week. Day one of the conference was dedicated to learning how to maximize physical function for the over 50 exerciser. In order to know what to progress, we first need to establish baselines. It’s the ole’ “you don’t know where to go until you know where you are” approach. Ergo — Time to tackle fitness assessments that measure functional abilities such as static balance, dynamic strength, and dynamic balance. (What exactly is “functional fitness”? Click to our post with the answer once you have read this one).
My fun gets to be your fun. Try the following test which assesses your ability to maintain static balance when one or more sensory systems are inhibited. Stand on both legs with your arms against your sides. Perform each of the four conditions for 30 seconds with someone else timing you and keeping an eye out in case you fall or need a hand. Stop the test if you:
Before you begin, let’s define a few terms so you know which of your balance senses are fine and dandy or need development.
Ok, now to find out which of these three senses are your best friends, and which (if any) need better buddying up. Ready, set, time yourself!
– you are using your visual, somatosensory, and vestibular systems.
– you have pulled out your visual system, and are using just the vestibular and somatosensory systems.
(stand on a foam pad or BOSU ball, for example) – you are dependent on your visual and vestibular systems in this case.
(again using a foam pad or BOSU ball) – you are relying on the vestibular system alone.
How many seconds were you able to last for each condition? Under which conditions did you have troubles?
I’ll tell you who aced these tests when we tried them at the Functional Aging Summit — my new pal and inspiration, Marliene, an 80 year old teacher/ trainer from northern California. Not only did she have amazing balance and get to 30 seconds for all four conditions, but also she beat me in the Sit to Stand assessment test. I managed only 19 ups and downs to her 20, which put her above the 90 percentile for her age group and me in the 75% for mine. She is THE example of what active aging and functional training can do for a person. Yeah, I wish I had taken her picture, but we were too busy learning cool, functional exercises.
Side (plank) note: I just became the first fitness pro in my county to achieve the Functional Aging Specialist certification. You can read about it here on noozhawk.
The write up means I have a chance to be as incredible as Marliene one day — IF I put all my functional training knowledge into action! How about you?
Take the balance test. Record your results. Which of your balance senses were strongest? Weakest? Let us know in the comments below.
Kymberly Williams-Evans, MA
PS If you want to assess your leg strength, then check out this companion post, How Strong is Your Lower Body?
First of all Wendy, if you just did a half marathon, you are probably more fit than most of the young people I teach at the university. Congratulations on your achievement.
Let’s help you point by point:
Downward Slope, Effort & Staying Fit: I’ll focus on muscle loss, as you don’t mention a strength training component to your workout. Sarcopenia is the progressive decline in skeletal muscle mass that may lead to decreased strength and functionality. When people talk about the race against time, they are usually talking about sarcopenia.
I wrote an article for The Journal on Active Aging about ways to deal with this that might interest you. Summarized in two words – Resistance Training. If you add some resistance training to your regimen, you’ll be amazed at the results. A 70-year-old who does some form of strength/ resistance training can be more fit than a 20-year-old who doesn’t. Isn’t THAT good news?
I’ll start you with our YouTube playlists, “Healthy Aging Exercises for Women Over 45” and “Women Over 50.”
You’ll also want to check out two of our TransformAging webinar colleagues’ websites – Tamara Grand and Debra Atkinson.
Effortless Walking: Since it sounds like your stamina and heart are chugging along, future effortless walking can be assisted by – you guessed it – resistance training, and balance work to prevent falls. Cody and Dan (our other co-presenters) specialize in this area, so here’s a link to some of their posts on balance.
Sciatica: Most research studies have shown stretching, yoga and low intensity movement (that doesn’t involve twisting) to be most effective in controlling the symptoms. For this we recommend you look locally for instructors who specialize in yoga or Pilates. You’ll want to ask about their certifications, speciality training (for both older adults and back care), and experience. Don’t be shy about asking for references. If you search for exercises online, check the source. For example, we trust the info on this link from the National Institutes of Health.
Final suggestion for now – strengthen your core so your back takes less of the load. We’ll get you started with our post “Abs and Core Exercises That Are Safe for the Lower Back.”
Of course, you can always come to Santa Barbara and join us in one of our classes for older adults. We’ll take good care of you!
by Alexandra Williams, MA
Your Medical Condition Pisses Me Off
I write this, not to feel sorry for myself, because I’m actually not, but to share some of the things I wish someone had told me about the non-medical implications of stroke. I would have been better prepared mentally if I’d known more than just the medical checklist. Maybe my experiences will help you if you’re ever in a similar position.
You’ll Get Angry
At first, I was told the September stroke was due to obesity and plaque that broke off into the bloodstream. In other words, lifestyle. I discovered it’s entirely possible to simultaneously care about someone and be super pissed off. How dare he not bother to take care of himself, then put me in a position of having to take care of him? Why should I be a caretaker of someone who didn’t bother?
It now appears that the strokes were also related to an underlying heart issue, which helps me forgive, yet I still want to acknowledge that it’s probable (and permissible) that you’ll be pissed off. I haven’t taken it out on anyone, nor will I, yet I would have appreciated it if someone else in this sudden and unexpected role would have told to me plan on being angry. Be angry without guilt. But also be careful who you share your anger with. Not the patient, obviously. Not your children. And not any family members who will try to talk you out of your feelings or imply you’re a bad person. Friends who understand that it’s possible to be pissed, scared, loyal and responsible all at once are the best.
You’ll Get Sad
Not just for all your loved one has lost, but for your losses too. There is a long, freaking list of losses – sleep, free time, vacations, the ability to come and go at will, companionship, future plans, income, hobbies, predictability, expectations, appreciation, ability to focus on kids and their events, help maintaining the household, illusions, independence, identity, and a lot more but my memory is shot from dealing with everything.
In addition to being sad for the person who’s had the stroke (or heart attack, etc.), you’ll feel sad for your kids too. Even with older kids, the illusion that their parent (or uncle/ aunt/ sibling) will always be around comes to a screeching halt. What do we want more than anything for our kids? To protect them and watch them lead happy lives. I’m sad I cannot protect them. I’m sad they’re unhappy and grieving and helpless. We tell our kids that we’ll always be there for them, and that lie keeps our illusions and theirs going. I told my 21-year-old, “I may be overwhelmed and tired, but I’m still your mom. I’m still here for you. I still have time for you. I have other things I can give up, as you are my priority.” And it made me sad that I had to say that, as our kids should be able to take our “momness” for granted.
You’ll Feel Guilty
No matter what you do, you’ll feel you haven’t done enough, spent enough time, been patient enough, researched enough, updated concerned family and friends quickly enough, written thank you letters to people who brought meals or gave rides– even taking time to sleep or relax will seem like “cheating.” Part of your brain will recognize that it’s impossible to do everything, but that other little nagging part will work on your guilt complex like a dachshund with a squeaky toy.
But you know what?! Let it go, and not in a “Frozen” way. Yes, you are standing while another is suffering, but there’s no rule of physics that says only one person can suffer at a time. You have also lost a lot, and it’s not disloyal or selfish to take time off for fun, or to sleep in, or accept help. Bottom line – if you aren’t taking care of yourself, you’re incapable of taking care of another. Besides, that would put you in a never-ending loop, as I just mentioned above that it’s normal to feel angry about someone else not taking good self-care. If you’re too exhausted to function well, someone else will have to step in and rescue you. I doubt you want that.
The martyr thing is a dead-end, and renders you useless. Yes, of course you will do everything you can, and it’s a given that you will provide compassionate care and handle the extra load. We all know someone who has been or is a caretaker, and we all admire them for their selflessness, right?! Speaking only for myself, I know I’m not selfless or selfish; I’m just a responsible person who tries to do the right thing.
And I think part of doing the right thing is saying that you are not alone if you end up angry, sad and guilt-ridden. It’s just part of the deal.
by Alexandra Williams, MA