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Category Archives for "Older Adult Activity Advice"
4

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

Boomers on the Loose graphic

Be Loose, Not Stuck!

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

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

From Nothing to Something; From Some to Some More

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

Start Small

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

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

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

Old Fashioned Whoop Ass

Need a kick in the keester to get unstuck?

Say So Long Suckahs to Sedentary Stuckness

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

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

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

Fitness Over 50 - Get your fitness plan unstuck

Title slide of a presentation I offered fitness pros.

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

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

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

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

Sales image for TransformAging

Time for Some TransformAging?

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

By Kymberly Williams-Evans, MA

6

Top 10 Fitness Trends: Aging Actively is SOooo 2016

Top Ten Fitness Trends

And the Top 10 Fitness Trends are…

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

Time to Track Fitness Trends

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

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

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

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

Five that Jive and Keep us Alive

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

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

Five to Thrive

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

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

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

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

and here: 5 Healthy Food Trends

and also here: Exercise Trends for the Over 50 Crowd

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

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

Kymberly Williams-Evans, MA

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3

3 Exercises to Strengthen & Support the Knee

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

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


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

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

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

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

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

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

Alexandra Williams, MA

10

Challenges to Healthy Aging for Older Adults

At the Jamba Juice FitExpo

Acting my age and older

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

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

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

Redefine How You Age?

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

Colin Milner, CEO of ICAA Have you been Colinized?

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

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

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

Dog hike

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

Top 5 Challenges Facing Baby Boomers and our Parents

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

Super Sensible Solutions for the Projected Problems

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

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

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

Top 5 Solutions to Healthy Aging for Older Adults

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

    Oh Behave, Alexandra! With healthy behaviors.

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

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

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

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

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

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

Kymberly Williams-Evans, MA

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11

How to Improve Your Brain Today

Skyflying in LA - Kymberly

Lifting My Brain Power and Spirits

Move Your Body to Improve Your Cognition

Scared you’ll lose your memory, mental acuity, or brain function as you age? Have you watched an older loved one’s mental faculties decline, hoping this will not be you one day? Forget hoping and start moving as you have more control over your future brain power than you ever knew.

Exercise Your Way to More Smarts

Cardio exercise has officially moved into #1 spot for best thing you can do for your brain Click To Tweet

Cardio exercise has officially moved into the number one spot for “the best thing you can do for your brain” (AARP Bulletin, Get Moving for a Healthy Brain, Sept 2013, pgs 12-13). Take that crossword puzzles, foreign languages, and musical instruments! (Also touted as great vehicles to boost brain power, but downshifted out of first place given the latest research).

If you want to keep smart, cut your risk of Alzheimer’s in half, repair brain cell damage, and basically grow a bigger brain, you’ve got to dance, baby, dance! Face facts midlifers and baby boomers — if you do not eke out at least 150 minutes of cardio per week, your brain actually shrinks every year post 40, year after sedentary year.

Perform 150 minutes of cardio per week, to prevent your brain from shrinking post 40 years Click To Tweet

Devote 150 Minutes to Add Life to Your Years and to What Lies Between Your Ears

But if you want to increase your brain size and capability — cue harps and trumpets —  then find a way to work in about 22 aerobic minutes each day.  Or 50 minutes three times a week. Or 75 minutes twice a week. I can do this math for you because I boosted my brain teaching step class and walking my dogs. We’re easy around here how you get to the total and new studies support that ease. Sure walking for weight loss is wonderful (read our post on what walking can do for you). Walking for brain gain is even more powerful and impactful! Or try dancing, swimming, getting on a treadmill, biking, hiking, gardening even (could this be any easier? No I am not going to include watching Dancing With the Stars on this list even though I admit total fanaticism for the show.) It really does not take much time or effort to succeed with a brain fitness program.

TV Watching with the remote and a beer. Feet up

No

powerwalking in winter at Lake Tahoe

Yes

Maybe

Maybe.  Never sure whether Alexandra is good for your brain or not. heh heh

Get a Sexy, Tantalizing Hippocampus

Let me stress again how powerful movement is for your brain — each and every time you exercise, you get a bigger hippocampus (that’s sexy talk for the post 50 crowd); you stimulate the growth of new neurons; you cut your risk of dementia by 60 percent. Can I get a rah rah here with a pom pom thrown in please?

The better your brain, the better your life. Move to think and live better Click To Tweet

Dr Michale Luan yoga pose with fitness ball

Dr Michael Luan Balances Body and Brain

As Dr. Michael Luan, a friend and expert on Conscious Movement puts it, “We exercise to become better humans. Conscious Movement evolves your brain. The body is your ultimate tool for success, and we all have the potential for greatness. Success with your body creates success with your career, relationships, and ultimately, your life.”  The better your brain, the better your life, wouldn’t you say?

Movement will improve your focus, increase your mood, enhance your decision-making processes, help your ability to plan, regenerate brain cells, help your memory, and basically outsmart all those young people who can’t believe how sharp you are for a person your age.

ACTION: Improve your brain and body at least twice a week when you subscribe to our blog. Enter your email and claim your free bonus while you’re at it.

Sign up to start "youthifying" today.

Kymberly Williams-Evans, MA

24

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

unlock these locks to be more fit over 50

Unlock 6 Secrets to Aging Well

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

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

Exercise to slow down aging

Hang On a Sec, or a Dec…ade!

Minimize Ab Exercises that Depend on Head Lifting

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

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

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

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

Forward Looking, But No Forward Flexion

Create Instability to Increase Stability

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

Take a look at this video for ideas:

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

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

Consider Your Transitions from Floor to Feet

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

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

Add Power Back Into Your Day

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

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

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

Ask Yourself Whether Any Senses are Slowing or Going

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

Tone Down Turns and Twists

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

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

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

Feel young and sprightly when you subscribe to our blog. 

Sign up to start "youthifying" today.

Kymberly Williams-Evans, MA and Alexandra Williams, MA

2

Omron Healthcare Project Zero Blood Pressure Monitors

We recently got an email touting the upcoming arrival of the Omron Healthcare Project Zero wrist blood pressure monitor, and upper arm blood pressure monitor. Perfect timing, since February is National Heart Month.

Omron wristBefore deciding whether or not to partner with Omron Healthcare, I hopped on a phone call with Jeff Ray, their executive director of business and technology. Both Kymberly and I wear fitness trackers, plus we like to know our BP readings, so the monitors looked to be interesting for you and us.

Let me describe the two monitors, then share the answers Jeff gave to a few questions I asked.

Wrist – Somewhat bigger than a fitness tracker, it looks like a giant watch. You can wear it all day or just for taking your BP reading; whichever you prefer. Me, I’d probably wear it all day in order to take advantage of the fitness tracking aspects. You set it, wait for it to inflate, then Boom, you have the info right at your fingertips (or wrist, as the case may be). No wires, no cuff. You can even send the info to your physician via the OMRON Connect App. It can also remind you to take any necessary medications, and track your compliance.

Upper Arm – Free of tubes and wires, this monitor can track hypertension levels and and detect irregular heartbeats. It also syncs to your smartphone or tablet with the OMRON Connect App. Instead of having the fitness tracker add-ons, the upper arm monitor can precisely measure more data points.

Omron upper arm monitorEspecially as we age, Kymberly and I like knowing our stats. Since we’re healthy and fit, we don’t go to the doctor’s very often, so having an easy-to-use monitor at home would be a good way to get information more than once or twice a year.

On your behalf, I asked questions that I thought you would have. Let us know in the comments what other questions you’d ask.

Where and when can I get one? – They’ll be available in most drugstores nationwide in late 2016.
What will it cost? – Under $200
How accurate is the wrist monitor, compared to the standard medical upper arm one at the doctor’s office? – There is no difference in accuracy. As a matter of fact, the designers at Omron tried to make the wrist monitor smaller so that it would be closer in size to a standard fitness tracker, but the accuracy was compromised, so they have kept it slightly bigger to retain its accuracy. The one caveat – you must hold your wrist up near your heart.
How often do you have to recharge the battery? – Every two weeks, give or take, depending on the number of hours you wear it, and how often you download the stats. The two week estimate is based on a 2-per-day BP reading.
Are these monitors only for people who are required to check their BP? – Anyone can buy one. (I was curious, because I’d love to have the wrist monitor, but I have no medical issues. My purpose would be to track my stats as part of my plan to PREVENT medical issues)
I was pretty excited, as the wrist monitor in particular seems to be at the crossroads between medicine (both monitors ARE medical devices) and fitness trackers; tertiary care meets preventive care.

This video that Verge did gives even more information.

Bet you didn’t know that one-third of (U.S.) Americans have high blood pressure, which is a major risk factor for stroke and heart disease. As someone who has gone through the trauma of a loved one having two strokes and two TIAs, I can say with 100% conviction that these portable, super cool, app-connected, easy-to-use monitors can help prevent that from happening to you. And if you want to know how to improve your heart’s health, read our recent post, “Healthy Heart: Improve Your Circulation and Flexibility.”

When the monitors DO come out later this year, I’ll be one of the first people in line to try out the wrist monitor. Physical activity, sleep data and accurate BP readings – I’m into knowing those.
Of course, you’ll still have to get a mneumonic device to help you remember the difference between systolic and diastolic. Or is that just me?

Alexandra Williams, MA

This post is sponsored by Omron Healthcare, as part of their #HeartHealthMonth outreach. All thoughts and opinions are our own. Wish we could say the same about the monitors 🙂

2

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

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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.

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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!

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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

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