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Category Archives for "Video, Audio, Radio"
9

Intro to Planks

Alexandra Williams, MA and Kymberly Williams-Evans, MA

Often, people are reluctant to attempt a plank because they’ve heard that you have to hold a long-lever plank for 5 minutes in order to be “cool.” Not true. Planks are accessible to nearly everyone, as many versions exist.

Perfect Form Plank - Oh Yeah!

Perfect Form Plank – Oh Yeah!

If you’re considering adding a plank to your fitness regimen, this video shows four different modifications, and instructions for good form.

Proper Technique:

  • Planks are more effective if you rest on your elbows, not your hands
  • Elbows directly below the shoulders
  • Hands loose and relaxed; a correlation exists between clenched fists and breath-holding
  • It’s better for your lower back to have your hips slightly piked rather than dropped, though a straight line is your goal
  • Pretend you are wearing a belt, and tighten all places where it would touch

One caveat: We mention holding for 30 seconds in the video, but research also indicates you can hold for as little as 20, take a short break, then get back into plank position. Whether you choose 20 or 30 second intervals, stick with the plank position that gives you the best form.

While we’re on the subject of good form, this is the second of two videos that Depend Silhouette Active Fit shot with me as one of the models.

For the video where I do some jumps (using the core strength I earned doing lots of plank intervals), read our recent post: Cross Your Legs; Don’t Sneeze: The Boomer’s Exercise Dilemma.

While we’re at it, you may also want to enter for a chance to win one of three sets of KettlePOP non-GMO, organic kettlecorn and sea salt popcorn.
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18

How Do You Pick the Best Workout Shoe?

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Walking at the Ranch in TherafitsWe get asked often which are the BEST shoes for working out, walking, taking fitness classes, going to and from the gym, or for feet that are in pain.

In fact, we just got asked that again in this radio interview with nationally known fitness pro, Debra Atkinson. Better Sex, Arms, and Knees as You Age.  For sure go listen to the podcast. Not only will you find out how to put the best shoes on your feet, but also you will get some laughs.

Kymberly: When it comes to picking appropriate shoewear, I advocate wearing a pair specific to each activity. For instance, when I walk on paved or smooth paths, I choose Therafit walking shoes. When tackling hikes or trails with uneven terrain, I prefer my trail shoes. And for teaching my indoor fitness classes, I select shoes from yet a different company that makes indoor studio shoes solely for women.

Therafit, shoe tracing, Kymberly

Both Therafits fit!

Are You Ready to Get Picky?

I rarely wear my indoor fitness shoes outdoors as I want them to offer top performance as long as possible. I switch to a sandal, clog, or slip on shoe once I leave the gym. Your feet are your first line of defense so put your focus and funds into giving them activity-specific shoes.

Since Therafit sent us several pair of shoes to test out, we thought we’d share a few comments on their newest style, the Austin. (Consider this the official disclosure that we received free shoes). Given my knee injury and upcoming surgery, I am wearing comfort shoes more these days than usual. Ever since I was in my twenties, my family has teased me for always choosing “sensible shoes” over heels. This slip on clog definitely keeps my reputation intact for preferring cute, comfortable shoes over fancy, dress-up footwear. Because I can get the clog on and off without bending my knees much, they are coming with me to the surgical center. A girl has to mosey with style and a decent gait when walking off anesthesia you know! Or more to the point – I’ll be glad not to have to lace up anything at that point.clogs from Therafit

Want to Win Your Own Pair of Comfy Shoes?

One big tip if you decide to get your own pair of the Austin clogs or if you win the giveaway Therafit is offering one of our readers — order a half size up. You’ll want to be sure your heel sits inside, and not on the slight lip at the back of the shoe.

Alexandra: For picking exercise, we always say the best is the one you’ll do. For shoes, I say the best is the one that feels comfortable right away (needs no breaking in), and supports you in a way that helps protect your joints, muscles and ligaments.

Why Not Go Barefoot?

I know that the barefoot slippers had a lot of positive research a few years ago, but then it turned out that the major brands selling those shoes got sued (and lost) for false claims and research. So I continue to be in favor of actual shoes, especially for the university students I teach, as they have not had a strong history of movement, and their body awareness isn’t the same as it was for their parents’ generation. (I’ll save my opinion about the lack of budget support in elementary and secondary schools for P.E. for another post).

I wrote a long article about choosing fitness shoes for IDEA Fitness Journal a few years ago, and am hoping this link will get you to the article. Sometimes I’m able to get access without logging in (it’s a fitness professional membership site), so am hoping you can too.

picture of dog getting her belly scratched

The dog practically purrs when I scritchy-scratch her belly with my clogs on

As you can see by my picture, my blue Therafit Austin clogs are so comfy, even the dog feels happy. I’ve found they are perfect to wear to the gym, as I can switch to my cardio shoes quickly and easily.

Kymberly: We admit — it’s all about our dogs! And our doggies, aka toes! Other factors to take into account when choosing shoes for action and movement have to do with your foot patterns:

In Which Directions Will You Be Traveling?

Will you be going forward and backward, such as in an aerobic class (Step, Zumba, Low Impact, Dance, Cardio Kickboxing, for example). Or forward only such as when on a treadmill, elliptical machine or other cardio equipment.

If you are walking or running, then you will have more of a heel strike with a toe roll off. Contrast that to jogging in place, which has a toe, ball, heel landing. Choose a shoe that cushions and supports where your feel will be absorbing the most impact.

Do you count on your shoes to shift you side to side? Then find shoes that offer lateral support — the opposite of a running or walking shoe, for instance.

Will you be pivoting, twisting, and turning as you exercise? Then make sure the tread is designed to release grip so your shoe doesn’t grab ahold in one place, while your body rotates in a different direction. We call that “making your orthopedist rich.”

bottom of TherafitIn summation, just as you might buy street shoes to match a favorite outfit, select workout shoes that match the movement you’ll use them for. One size does not fit all.

But your size could fit our shoe giveaway. Enter our giveaway below and select any pair of Therafit shoes from their line of new arrivals. Check out the options here.
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The giveaway is only open to U.S. mailing addresses. When the giveaway ends, one winner will be picked and notified. That person has 48 hours to respond or another winner will be randomly drawn. 

12

3 No Cost Ways to Work Out Naturally

Kymberly Williams-Evans, MA

Have you subscribed yet? Do so now if you want to Age Actively.

Lake Tahoe in winterWant to live healthier, longer, and happier? At no cost? Then follow the advice from Annie Get Your Gun by “doin’ what comes naturally.” The following activities are all free – preservative free, fee-free, carefree! Look to nature and your body’s natural, internal pharmacy to get you across the fields of dreams. And take a look below at the short animoto video I created for you of healthy blue stuff. You’ll feel younger just watching it! If not, play the video backwards. Then go out, laugh, and breathe!

Get Out of Here, Ya Hear?

1.Annie Get Your Gun Exercise outside when you can. Getting outdoors to move enhances both your mental and physical health. If you doubt this, ask any dog who ever heard the word “walk time.”

Dogwalk with Kila at fence

Bark, Breathe, Pose, Run, Repeat (27 times)

A related Fun Fit Fact: People who live near or on coasts tend to be more physically active compared to inland dwellers.  Those fortunate to have ocean views (actually any blue water works), also report being happier than people without access to blue spaces. One theory is that gazing at the ocean triggers the brain to release dopamine, endorphins, and oxytocin. We post-menopausal women know all about hormones, especially the mood elevating ones, right?

Remember to Laugh; Laugh to Remember

Alexandra in catwoman glasses

She’s been making me laugh ever since I can remember. That Alexandra!

2. Add humor to your workout. Another great natural life source is laughter.  Not only does laughter act as self-produced medicine,  but also it is proving to help memory.  The stress hormone, cortisol can cause brain damage. Cortisol negatively affects both memory and learning ability, especially in older adults. This raises the question, “can laughter, which reduces stress, therefore improve memory?”

Turns out that, yup — lower stress leads to better memory. You saw that coming.

Breathe Right with the Left

At Tenaya with mask in soap class

Breathe, just not too deeply.

3. Take half breaths for a whole life. Really looking to keep your memory in high drive, and not idle as you age? Then try a special breathing technique just after your humor boost. When you forgot which aisle you parked your car in, or why you entered a room, kick into left nostril breathing. That’s right, just the left! Block or press shut your right nostril and inhale through the left. Exhale. Repeat. 27 times. Let’s hope this works as you have to remember to count as you breathe!

According to researchers, left nostril breathing creates a restful and alert state of mind that activates nerve endings of the parasympathetic system.  That is fancy talk for “reducing stress.”
20150117_135926

For you smarties and thinkers who are always a step ahead (and that would be all of you who subscribe to our blog), you probably already thought of something. What if you combine all three activities? Run, walk, jog, mosey outdoors with a person who makes you laugh as you count up 27 left nostril breaths. Then get back to us in the comments to report what happened. Join the nature movement; free membership!

And take a look at this very short animation.

Work Out Naturally

You got this far, so why not add a comment?

24

Reverse Curls: An Unusual Abs Exercise

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Ultimate Abs binder imageHow are your abs muscles different from other muscle groups? Did you know that your abs can do something your hamstring, biceps, pecs, quads – heck, any of the other muscles we hope you are tempted to train –can’t?

An example of this mystery property in action is the reverse ab curl, aka a great and safe core exercise.

Before getting to our video and the answer to this intriguing Abs question, take a look at our recently released program: “Ultimate Abs Workout Collection for Women Over 50” (over 23 videos, 10 modules, popular abs questions addressed). Check out the link if you want a stronger core and better abs.  Moving on now to reverse curls.

Sing Along: We Got the Abs Right Here, The Method’s Oh So Dear, And Here’s Some Ladies Gonna Make it Very Clear. Can Do, Can Do, We Both Know That You Can Do (this exercise).

picture of reverse abs curl

Hips Lift Toward the Ceiling

We’ll give you a hint. Then you can try the reverse curl exercise in our video that targets your lower fibers and strengthens your entire midsection. No neck flexion required. No crunches or planks involved. This is a fun and safe ab exercise.

Read This Hint

Kymberly: When you train your biceps, your hand moves towards your shoulder. But you don’t bring your shoulder to your hand, right?
When you target the hamstrings, for example, you contract the heel towards the buttocks. But you don’t bring your hiney to your heel.

Alexandra: Just wondering – what am I training if I ask a handsome guy to move his hand toward my shoulder?

Kymberly: Now picture a crunch and a reverse curl. In the former you lift your upper body in the direction of your lower body. With the reverse curl you … wait for it, wait for it .. you bring your lower body, or hips, towards your upper body.

Work in Both Directions

In other words, you can work the abs from the top down or the bottom up. Given the spine’s joint structure, you can train the abs in both directions. Double bonus, just like having twins answer your active aging questions!

In our 35 years each of teaching fitness on several continents, we know most people prefer to target the lower fibers when doing abs exercises. That means choosing exercises that contract, compress, or lift your hips towards your upper body – whether sitting or lying down. If that is your goal as well, then give this move a go. You’ll get so toned you’ll want to get out your white boots and fringe vest and go-go.

pic of reverse of abs curl done wrong

Don’t Swing Your Legs in a Reverse Abs Curl

Watch This Video to Work From the Bottom, Up and Become Tops!

Just to make sure you really understand how to do this move, we’ve shown both correct and incorrect form.

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19

7 Healthy Living Products You Want to Know About

Alexandra Williams, MA
Louis van Amstel at his LaBlast booth

Our dance BFF Louis van Amstel with his LaBlast program

We are just back from the annual IDEA World Fitness Convention with some products and info that should interest you. This post will focus on food and products, while Kymberly will write later this week on trends she discovered.

Though there were hundreds of vendors in the Expo Hall, I shall share seven that grabbed my attention.

Beyond Meat

The founders wanted to make a substitute that tasted like meat, and they’ve achieved their goal. Free of gluten and cholesterol, the 100% plant protein beef and chicken products are also non-GMO. Great flavor. The ingredients list for the beef crumbles: Water, non-GMO pea protein isolate, non-GMO expeller-pressed canola oil, beef flavor (yeast extract, maltodextrin, natural flavoring, salt, sunflower oil, onion powder), rice flour, tomato powder, caramel color, contains 0.5% or less of: calcium sulfate, evaporated cane juice, potassium chloride, oregano, dried marjoram, ground basil, lemon juice concentrate, citric acid, black pepper, salt, dried thyme, dried rosemary, red chili pepper flakes, onion extract, garlic extract.

posture apparel by Intelliskin

IntelliSkin Sports Bra

IntelliSkin

Cute compression fitness apparel that assists with posture support and pain relief. As we mentioned in one of our six posts about posture, it’s important to “zip” down the back as well as up the front. When I stopped at the IntelliSkin booth, they emphasized this aspect too. Technology truly is being woven into our clothing, just as predicted in this 2007 article about the fitness facility of the future.

picture of Gerolsteiner mineral water

Gerolsteiner mineralwasser comes to the U.S.

Gerolsteiner Mineral Water 

My very first aerobics job was in 1983 in West Berlin, and this is the mineralwasser I drank when I lived there. So to me, Gerolsteiner has been around for a long time, though it is definitely new to the U.S. In the 80s, I drank it because I liked it. Now I know about its health aspects too. No calories, no sugars, and no preservatives, it’s even sold in glass bottles, as plastic bottles are known to have phthalates. With over 2,500 mg/ minerals per liter (yup, the Germans don’t do quart measurements), the three main minerals are calcium (bones, teeth), magnesium (metabolism, muscle & nerve function), and bicarbonate (regulates acidity). Even though it’s the world’s #1 sparkling natural mineral water, Gerolsteiner is just now coming to the U.S. so you might have to request it from your local grocery store. And I don’t think they’ll mind if you pronounce it wrong.

picture of Workout Wypes

Ready to wipe sweat off any machine in sight (or a shopping cart)

Workout Wypes 

If you don’t want to leave your workout machine to get some wipes, you no longer have to, as this is a packet of wipes that attach to an arm band. The sales crew at the booth had me at “helps prevent staph infections” because my son got staph when he wrestled in high school, and it was serious. The website is under partial construction, as the Wypes are brand new, but don’t let that deter you from spending $3.79. Total deal.

Tree Nuts

Okay, nuts aren’t new. But I did learn that peanuts are not a tree nut. The nine that are: Brazil, almond, hazelnut, walnut, pistachio, pecan, cashew, macadamia and pine nuts. The council had research papers that I grabbed, knowing you’d be interested in the health findings. I read that tree nuts are inversely associated with both metabolic syndrome and obesity, and total and cause-specific mortality , plus associated with decreased health risk factors for cardiovascular disease. I happen to love almond milk, and am glad it’s working with me and my body. I still hate Brazil nuts.

pic of Ahnu Shoes

Come to Mama, little Ahnus.

Ahnu Footwear

As the owner of four pairs of Ahnu Shoes, I was stoked (70s organic-y, surfer expression) to see them at the Expo for the first time, showcasing their super attractive footwear. We even got to meet the co-founder, Jacqueline van Dine (a good Dutch name if I ever heard one). Now owned by Deckers (conveniently based in our town of Santa Barbara), Ahnu has a catalogue full of cute shoes. We even got a sneak preview of their upcoming line, which made us drool a little bit on ourselves. And they follow the Ethical Supply Chain Guidelines.

picture of Lily weights from Bling Fitness

The “Lily” floral pattern for the Bling Fitness weights

Bling Fitness

With a mission to “provide style choices for women that spark interest in fitness and promotes healthy lifestyles in mind, body, and spirit,” this company makes dumbbells and kettlebells that are cute and colorful. Not just a single color – boring. These weights come in pink camo, floral blue, cheetah, zebra and hope. I had fun playing with these at the booth. And I like their tag line – Strength Comes in Many Colors.

 

 

ALS Ice Bucket Challenge
One last thing – I’ve seen the various celebrity ice bucket challenges (fundraisers for the fight against ALS) going around, and saw a big one live at the convention, when the founders of IDEA joined up with some of the fitness industry’s leaders for a group ice-freeze, but had no interest in doing one myself, especially here in drought-stricken California. But this morning my nephew wanted to tag me, so I agreed because I believe in the project (if not the waste of water) and couldn’t say no to a kid. Known as Lou Gehrig’s disease, ALS is well known to the fitness industry, due in large part to our long-standing relationship with Augie Nieto, founder of Life Fitness and Augie’s Quest. I hope you watch my video and go tag three people with your own video. Of course, the point is to raise money, which seems to be working.

Go forth and be healthy! Challenge yourself to something new today.

5

Super Easy Super Bowl Seated Workout

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Watch tv or move?

It’s “Sit Around and Watch TV Day.”Did your desire to get up and go, get up and go?

It’s Super Bowl Sunday! Do you plan to plunk your hiney in front of the tv and take down some snacks? Is all that sitting around going to evoke guilt or anxiety that you aren’t moving? Then add watching our one minute video to your Seated Sunday plan. You can do simple exercises like biceps curls, triceps extensions, bent over rows, squats, and jumps from your comfy chair without missing a minute of the game.

 

 

 

 

 

When your team makes a touchdown, join the celebration and keep your energy high! Why be seated and sedentary when you can be seated and Super!

Drink credits: Beer courtesy of Kymberly’s hubster whom we hope does not notice that we shook those bottles. No beer was harmed long term in the making of this video.

Don’t be remote: Follow us on Google +Alexandra and +Kymberly; on Twitter – AlexandraFunFit and KymberlyFunFit; and Instagram – KymberlyFunFit and AlexandraFunFit.

28

Look Younger and Thinner Instantly with Better Posture

Want to look 5 pounds slimmer instantly? With no needles or sweating involved? Then it’s time to improve your posture! Especially if you have spent many moons pointing your nose and nipples to your toes.

Straight, yet unnatural posture. Go for those Natural Curves!!

Straight, yet unnatural posture. Go for those Natural Curves!!

Definition of Good Posture

Kymberly: What is good posture anyway? Let’s first establish what it is NOT: a straight back. The biggest mistake people make when trying to correct poor posture is to stand ramrod straight. The back has natural curves designed to absorb impact. And nothing about looking like you have a rod rammed up your spine is attractive! Or good for you.

What it IS: having alignment that creates the least amount of strain on your supporting muscles and ligaments when you stand, sit, move or perform weight-bearing activity. Notice that our list leaves out “sleeping” so feel free to hunch, slouch, curl, or straighten out when conked out!

What Does Good Posture Offer You?

For starters, standing tall helps you stay young by maintaining your range of motion and staving off age-related skeletal changes that make you shorter with each passing decade. But that’s not all folks!

When you extend into good posture, you:

  • Look leaner instantly. Slumping and slouching turn off the abs, which allow the belly to protrude. As you lengthen into good posture, you engage the abs and compress, immediately taking weight off the middle visually.
  • Look younger (it’s not called “old lady dowager hump for nothing)
  • Project better body language
  • Increase energy
  • Enhance ability to breathe easily, freely, deeply. No wonder you have more energy! You can get oxygen more effectively to your brain, lungs, muscles — well, just about everywhere in your body.
  • Improve your confidence and mood. A 2009 study in the European Journal of Social Psychology (Brion, Petty, & Wagner 2009) looked at how posture influences self-confidence. Researchers found that poor posture led to decreased self-confidence; good posture had the opposite, positive effect.
  • Diminish aches, strains, and pains
  • Decrease neck tension
  • Reduce back pain
  • Decrease wear and tear on joints, reducing the possibility of arthritis
BackJoy for Better Posture

BackJoy for Better Posture

Alexandra: Just a few days ago, a friend who’s an interior designer asked for posture suggestions because his back has been hurting from prolonged sitting. I recommended to him, and pass along to you, the BackJoy,  which sits on your chair while you sit on it! (Disclosure: I was sent one free of charge to test out). Then you do the Hokey Pokey, except it’s more like the Finey Spiney. “You put your tush right on, you tuck your abs right in, your chest lifts up so quickly, and your spine becomes a Win! That’s what it’s all about!”

My older son has drummer’s slouch (I coined that term to describe his crappy posture, which he has when drumming, and well, all day long), so he’s been using the BackJoy during dinner. It has helped him, so I’m a fan. In my ideal world, my son (and everyone with posture issues) would do core and back strengthening moves. In the real world, the BackJoy is a complement to those exercises.

Come back on Thursday for our next post, which will also have some great posture info, plus an invitation to a wellness event where we’ll be doing posture assessments. Hint: the event is in a location that’s consistently rated as one of the top wellness spas. And that’s all I have to say about that! (Watch this video) P.S. Note his perfect posture.

Benefit from Our Posture Series

Motivated to learn more about how to asses and improve your posture? Then take advantage of our Fun and Fit Posture Series, provided in both posts and short videos. Going back to our early days of Fun and Fit, start with a humorous take on the subject,

The Straight Scoop on Super Posture. Then zip your way through the series, starting with

What’s Your Natural and True Posture?  From there, proceed to

Want Perfect Posture? Come on, who doesn’t? Next, enjoy knowing what landmarks to look for in

Assessing Posture from the Side.  Once you know what you’ve got goin’ on, it’s time to

Fix Your Posture Part 1. Then meet our mom, who helps you Fix Your Posture Part 2. Plus you learn the Kymberly Zip Trick.  For those who want to sit nicely, then

Seated Posture Pointers will get you squirming out of your chair (and onto a ….).  Gotta click and see to know.  Lastly – whew! Will this series ever end? Not until you stand up taller! Anyway, lastly, check in with your

Chin Placement. Odds are you are trying to Get Ahead — and have become a dreaded Head Thruster.

What’s that you say? You want to short cut to the videos? Click the following to go right to our YouTube videos.

How to Find Your Natural Posture: Part 1
Quick Tips to Assess Posture Before Correcting It: Part 2 
Look Longer and Leaner Once You Assess Posture from the Side, Part 3
Simple Exercises to Help Fix Posture: Part 4
Time to Fix Your Posture: Part 5 
Seated Posture and Spinal Alignment: Part 6 
Do a Chin Check to Get Proper Posture: Part 7

Call to Action: Saaay, want more concise, active aging videos designed for the over 50 woman to get results? Subscribe to our YouTube channel when you head over there via any of the above links. We also appreicate Thumbs Up and likes!

Kymberly Williams-Evans, MA and Alexandra Williams, MA

9

Easy Abs Exercise with No Head or Neck Strain

If you’ve been looking for an abs move that will strengthen your core, but avoid neck strain, you’ve come to the right place.

In less than 90 seconds, you’ll learn an effective, yet simple abs move by watching this video.

The Diagonal Bug looks like its name and is great for the obliques and transversus. Similar to the exercise we shared for the rectus abdominis, this one is easy to do correctly while avoiding neck or head strain. Our colleague Shari Kalkstein, from whom we learned this move, is great at creating abdominal strengthening exercises that help you avoid forward spinal flexion.

Want an abs exercise to strengthen your core that avoids neck strain & has no head lifting? Click To Tweet

By the way, if you are watching the video from a chair, while eating a junk food snack, get thee onto a mat and do this exercise along with us.Not with a fox. Wait, I want to be a fox.

Not in your chair.
Not on a dare.
Not with a snack.
Not hurting your back.
You should now try it here or there.
You should now try it anywhere.
You would not like poor, weak abs.
You would not like that muffin flab.

Looking for more exercises to strengthen your abs that are chosen specifically for YOU, the over 50 woman? Take advantage of our combined 70 years’ experience as certified fitness professionals to transform your core and more. You can move from weak and (dare we say, perhaps “flabby”) to strong and Fab-Abby! How? Take a look at our our newly created “Ultimate Abs Workout Collection for Women Over 50” program.

Photo credit: Oblique – Owen.Hyatt

Head over (with no neck strain) to our YouTube channel to see short videos that will improve your fitness with maximal impact yet minimal joint issues!

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Kymberly Williams-Evans, MA and Alexandra Williams, MA

7

Abs Exercise for Older Adults: No Head or Neck Strain with this No-Crunch Move [Video]

Work your abs without lifting your head or straining your neck with this back safe core exercise.

You’ll love “The Bug” ab exercise whether you’re a baby boomer, older adult, person with neck or head soreness, or simply someone who wants a great option to strengthen your abdominals without rounding forward into spinal flexion. And if you are wondering why you should care about rounding into spinal flexion, read our recent post that has abs training tips for older adults.

But first, check out our newly released “Ultimate Abs Workout Collection for Women Over 50,” You’ll get over 23 videos and 10 modules all designed to help you strengthen your core and improve your abs. Click the link, then come on back to try our move.

Now for the video:

This core move is simple to do well, and very effective. The hardest part is remembering to keep your head on the floor or mat. And to bend your knees slightly. And to compress. Speaking of mats, what do you think of our nubbly, no slip beauty? We got it from Stillmotion yoga mats.

Have you subscribed yet to our blog? We come to you twice a week. Enter your email in one of the subscription boxes to get fun and safe ab exercises for older adults – and that’s just for starters!

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Alexandra Williams, MA and Kymberly Williams-Evans, MA

4

Running in Place: Do’s and Don’ts [Video]

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Run In Place with the PackRunning or jogging in place seems so straightforward. Yet done wrong, you will jam your feet, reduce intensity, and not get full benefit. Jogging in place done right makes your cardio workout more successful, minimizes joint stress, and increases intensity. Take a tip or three from us on how to safely and stylishly jog in place.

Baby boomers–did you have a leotard like the one Alexandra flaunts in our video that shows right and wrong way technique? Do you still have it? If so, you’re in Bad Company! Or is that good company? No pack running here. Instead, it’s time to Run Run Run Run Away with Jefferson Starship and that outfit from the early 90s’s!

Alexandra: Yes, I go back to the future to demonstrate four wrong ways to dress and run in place.

Kymberly: I get to show the right ways and I did not need to go on a starship, but I did use these techniques on an airplane!

Check out the interesting comments, questions, and our replies for in place running over on our YouTube channel.   Want still more ways to prevent injury and run safely? Then click that link you just skidded past.

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