Alexandra Williams, MA and Kymberly Williams-Evans, MA
Alexandra: If you’ve ever wondered where top group fitness teachers go to work out, the answer is, “we go to the very tippy top; to the world-class instructors.” Yes, you could call us workout snobs. Or you could say we’re very discerning. But when we take a class we want to be sure it’s from instructors who know their stuff.
Kymberly: And if you’ve wondered where you might win free membership to a new video home workout website, the answer is RIGHT HERE courtesy of FitnessGlo.com. Enter the giveaway below after you read this post. But first, be one of the first to find out about FitnessGlo.com, where you’ll find a plethora of home workouts you can tailor to your tastes, schedule, and goals. Yes, it’s mix and match time. Plus I wanted to say “plethora” as it’s a cool word.
Alexandra: When FitFluential invited us to be part of a sponsored campaign to showcase FitnessGlo, I did air jacks and push-ups of joy because I love, love, love, love the quality of the workouts, led by international star and Presenter of the Year Petra Kolber.
Just like fitness enthusiasts who want a good home workout, so do fitness professionals. And we like the added bonus of having access to choreography we can use in our own classes.
Alexandra: For me, it’s very important that I trust the instructor’s knowledge. I get so frustrated by celebrities who offer workouts, yet don’t actually have any credentials; they just have fame. Fame doesn’t keep my boomer joints safe. When I went to the FitnessGlo site, the first thing I did was go to the About: Team page to check out the instructors’ qualifications.
You should click the link; they have impressive resumés. The second thing I did was go to the Style tab and choose a workout. I’m partial to step, and I always need new ideas, so I started there. Then it was on to the tube workout and disco dance class.
Kymberly: What I liked about the site is the easy navigation and variety of options. You can choose your workout by level, workout type, teacher, or how long you want to exercise. Like my sis, I gravitate to step. Combine that with a dancey style and I am ready to sweat and go … or in this case “Glo.” So for my initial foray into the site, I chose Latin Step with Petra. I was revved up after that so kept going with an easy to follow, Level 1 low impact cardio workout also with Petra and also Latin flavored. Cual sabor! On my next visit I had only 15 minutes open so chose my workout by duration. FitnessGlo is all about finding balance so I selected an abs class rated level 3 that lasted 10 minutes. Ten challenging minutes. That level 2 is looking tempting for my next strength or core workout.
Alexandra: Since I teach so much, I rarely attend a class, especially as it’s a 20 minute drive to the nearest club. But now my kids are getting used to seeing me working out in front of my computer monitor. And when I hear the oven timer ding, I can hit pause, go check on dinner, then return to my workout. Or I can just choose one of the shorter workouts (they range from 5 – 45 minutes long). Which would you rather do, spend 20 minutes driving in traffic or use those same minutes to get fabulously buff and toned? Exactly.
Kymberly: I’d rather spend 20 minutes eating whatever Alexandra was cooking for dinner. As for those of you who want quality home workouts with heaps and gobs of choices, then revel in this good news: you can access a free 15 day trial membership right now over at FitnessGlo.com. And by entering our raffle below you might be the lucky winner of a 90 day membership. Think how fit you could get in 3 months!
For an effective, fun workout source, led by the people the pros go to, that’s time-efficient, with a variety of strength and cardio choices, we are totally supportive of FitnessGlo. If you want a run-on sentence, it’s just above. If you want to win, you have to enter. Now Glo!
So easy to enter to win a 90-day membership to ALL the workouts at FitnessGlo. And all new members get a free 15-day trial, so even if you don’t win the 90-day membership, you’re still a winner!
Know someone wanting to hire professional, motivating speakers to edu-tain audiences at your next event? Call us at (805) 403-4338 or email firstname.lastname@example.org.
Glo over to our YouTube channel to see short videos that will improve your fitness with maximal impact yet minimal joint issues! Have you subscribed yet to our blog? Please also follow us on google+Alexandra and +Kymberly, on Twitter: AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit. Or click now on the icons above.
Kymberly and I were invited to be part of the sponsored “What’s Beautiful” campaign by Under Armour and FitFluential (in this case, this means we are being sent free Under Armour apparel to wear for the challenge). I cannot speak to Kymberly’s goals or reasons for accepting the invitation (her internet is down, so her post is a-coming), but I took them up on it because I want my midlife Boomer voice to be heard when it comes to determining what beauty is.
Essentially, Under Armour has an 8-week campaign for women who want to create a goal or challenge, and we document our progress. A few of the women can win prizes, and I like winning, but my actual motivation is to show as many women as possible that beauty is not confined to the first half of the lifespan. In truth, I am acutely aware that the previous winners are all young, which either means only young women can win…or no older women are doing the challenge. So, Boom, Alexandra Quixote here to tilt at the windmill!
My video should enlighten you beyond belief, so please watch it!
If you didn’t watch this very short video (why didn’t you?), then you don’t know that I believe beautiful to be health-related. As I put in a tweet today, if you are healthy, confident, happy, have energy, friends, and are kind, you are truly beautiful. Nothing at all related to age.
That being said, I want to ask your help. For the What’s Beautiful campaign we had to choose a goal. I chose to hike up the steep, winding road that goes from the city below, up near the top of the mountain where I live. You can simply follow my progress by hitting the Follow button on my What’s Beautiful profile (you might have to sign in via Facebook), or if you want to climb your own personal hill (sure, it can be metaphorical), then please join my team “Up Yours: Hill, That Is” so we can encourage each other and share our progress. I plan to hike approximately 7 miles, going from bottom to top, then back down (where my car will be waiting for me). If you want to join my “Up Yours: Hill, That Is” team, you can choose whether you want to hike up an actual hill or overcome an obstacle that’s between you and better health. I especially welcome Boomer women (and their daughters).
Late last year I did a different What’s Beautiful challenge (unofficially; I didn’t compete) entitled Challenge Yourself to a Healthier You, and I hope you read it. I won’t tell you what challenge I picked for myself, but I will say that I did accomplish it and realized that I am Awesome and Amazing in the process!
The official description of this year’s What’s Beautiful campaign: a community and a competition to redefine the female athlete. Under Armour invites YOU to aim high and declare a goal in their What’s Beautiful competition. Complete challenges and share your journey; join teams if you like for additional challenges, support and motivation.
Please click the link above to follow my What’s Beautiful profile, as well as the one to join my Up Yours team. With your help and encouragement, I will get to the top! More importantly, all the exercise will keep me healthy and beautiful for the next 50 years. If you don’t agree, piss off! Wait, maybe I should have said “Up Yours!”
What is your definition of beauty?
Tote that bale, lift that load, and climb that hill to subscribe to our YouTube channel to see short videos that will improve your fitness. Have you subscribed yet to our blog? Please also follow us on google++Alexandra and +Kymberly, on Twitter: AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit. Or click now on the icons above.
The obliques come in two flavors: external and internal. We have a nifty graphic and a video demo of oblique crunches (no ball needed, and do NOT read that in a pervy way) in our previous post “Wrong and Right Way to do Oblique Ab Crunches.”
The external obliques run diagonally, forming a V in front. Imagine you’re putting your hands into a vest or front coat pocket. The 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.
Grab your mat or towel (or marginally clean area of your rug) and stability ball, and follow along with us in this video that demonstrates the right and wrong way to trim the waste from your waist![youtube]http://youtu.be/dpB3vA57zaw[/youtube]
What is your favorite exercise for the obliques? Trainers & instructors, feel free to add a link to your posts on this topic.
Side-to-Sidle on over to subscribe to our YouTube channel to see short videos that will improve your fitness. Have you subscribed yet to our blog? Please also follow us on google++Alexandra and +Kymberly, on Twitter: AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit. Or click now on the icons above.
Photo credit: Hey Paul Studios (blue & red corset)
Yoga can transform you into a more confident woman who’s not afraid to meet life’s challenges. Not only will you become stronger, more flexible, and more agile, but yoga will also affect your mind as you cultivate patience. Yoga can help prepare you to face life’s changes with love, respect, and belief in yourself, and will strengthen you in all the choices you make.
Through yoga, you will learn to listen more to yourself, and trust your self-assessments. As you set the boundaries that work for this phase of life, you will hone your ability to take one day at a time and stay at the present moment. Not tomorrow or yesterday, but now.
Yoga takes your values and thoughts and turns them upside down. If you’ve harbored negative thoughts about yourself, you’ll find yourself becoming a more positive person who values the experiences life has to offer.
In the past, women approaching their 50’s lowered their expectations of what their bodies could do. Perhaps due to cultural pressures and perceptions, women’s self-esteem at this age could suffer. Stress adds tension, especially at the shoulders and neck, which can affect breathing. Once women learn to breathe deeply, their shoulders relax and you can see them start to settle into their own bodies as they learn how to use their entire lungs when they breathe.
No matter what age we are, we have to believe that we are good enough just the way we are. It has to be repeated over and over so that it manifests itself in the mind, because it is the truth. We have to accept and love ourselves for who we are. We don’t need to be perfect – we just have to like who we are. But we sometimes need a little bit of help, because the pressure from the external world is powerful. Yoga can be that friend that provides help.
Yoga is a powerful practice that encourages wellbeing on so many levels. It enables us to age with grace and beauty, and makes the aging process more pleasurable and meaningful.
If you are new to yoga and don’t know where to begin, the following video is for you. It is a sequence of 8 yoga postures specifically for beginners.
More cool info about Lexi: She instructs Yoga videos on her YouTube channel and actively works on her website LexiYoga.com. Her life mainly consists of – Eat, Sleep & Yoga. Follow her to learn more about the healing power and benefits of yoga.
Photo Credits: Lexi Yoga
Alas, unlike wine, muscular strength does not improve with age.
From about age 30 onward, we lose strength at a rate of approximately 10% each year. Recent studies suggest that not all muscle groups are equally affected. In women, the loss of hip flexor and hip abductor strength is significantly more pronounced than that in any other muscle group.
The iliopsoas, rectus femoris and tensor fasciae latae (collectively referred to as the “hip flexors”), connect the lower spine and pelvis to the thigh bone, thereby allowing you to bend at the hip (for example, during a sit-up) and to raise and lower your legs (while standing or lying flat on your back).
While often the focus of intense stretching (most of us have chronically tight hip flexors from running, cycling, driving, sitting and heck, just engaging in 21st century life), the hip flexors are rarely targeted in strength training programs.
In fact, many of the courses I’ve attended as a personal trainer and group fitness instructor have specifically discouraged the inclusion of hip flexor strengthening movements in both group fitness and on-on-one training settings – “Stretch, not strengthen” being the main take home message.
Ironically, as we get older, the hip flexors are precisely the muscles we need to actively strengthen. They not only help with balance and postural stability, strong hip flexors can also keep us from tripping and falling. The stronger your hip flexors, the more likely you’ll be able to lift your leg to avoid tripping and the fewer the number of steps required to regain your balance during a fall.As we get older, we need to actively strengthen the hip flexors for balance & postural stability. Click To Tweet
Join me as I demonstrate my three favorite hip flexor strengthening exercises. Add them to your current strength training program, aiming for 12 to 15 repetitions of each move per side, two to three times per week.
Strengthen your hip flexors and I guarantee, the only trips you’ll be taking will be to warm, sunny climes!
Don’t forget to stretch when you’re done! Alexandra and Kymberly will be happy to show you the right and wrong way to perform a hip flexor stretch.
Tamara believes that exercise and healthy eating need to be part of everyone’s life and aims to inspire and motivate others by showing them that if she can do it, anyone can. She blogs about fitness, food, family and fiber (knitting fiber, that is) at fitknitchick.com and is always thrilled when you comment on her posts. Please follow her on Twitter @fitknitchick_1.
Photo Credits: Tamara Grand
If you want look
just as great even better in your awards gown (just don’t trip like Jennifer Lawrence did), you’ll want to tone your abs up properly. With that in mind, we have a video that shows 3 tips for doing crunches the right way on a stability ball, and the 3 most common mistakes.
If you have been doing your crunches wrong, that’s okay. You’re still a winner. But if you want to take home the award for “Best Performance by Your Abs in a Leading Role (and Tight Dress),” try the 3 tips shown above. And if you want to work on your waistline, read our post about Working Obliques.
What was your favorite Oscar moment?
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And if done to perfection, Mr. Smooth himself, Barry White, would hand me this smoooooooth concoction every morning! Come on now, I can’t be the ONLY person who sings, “Never Gonna Give You Up” to my morning beverage!
Since so many of my fitness students do not eat a proper breakfast, I’m sharing this recipe as a way of encouraging all of you to start your day out right. It only takes a few minutes to throw everything in the general direction of your blender, and voila!! – a glassful of your recommended daily intake for so many nutrients is just about signed, sealed and delivered (nope, not Barry White – Stevie Wonder).
As a bonus, this recipe is full of foods recommended for increasing your brain power. I’m making no promises that you’ll get smarter, but it’s nice to start your day with the potential to boost your brain! We go into more detail in our post “Brain Envy” that talks about the link between your brain, your nutrition and your movement habits.
Perky Pick Me Up Smoothie Recipe
2 oz. blueberries
1 oz. plain Greek yogurt
4 Tbl brewed green tea, cooled
2 leaves kale (with spine removed) or other dark, leafy greens (i.e., swiss or red chard)
4 oz. Silk Pure Almond Unsweetened Vanilla
2 Tbl applesauce
Makes 1 serving
Calories saved by using Silk Pure Almond Unsweetened Vanilla milk instead of low-fat moo milk: 25
Okay, anyone can throw ingredients into a blender, but you will be astounded at how fun I make the “ingredient throwing” in this video.
Get even smarter by reading the rest of this post, ‘cause this is the part where I tell you why the almond milk is such a great choice in this smoothie. First, it has less than half the calories of skim milk (30 versus about 80 for a single serving). Second, it is not cow’s milk. I’m somewhat lactose intolerant anyway. Third, almond milk tastes very creamy and delectable (I just love that word). Fourth, I’m a vegetarian, and it’s from the infamous almond vegetable plant! hahaha. Okay, an almond tree. But that’s still something that grows from the ground, not something that walks on it! And finally, it’s GMO-free. I would never feed modified food to my boys, so why feed it to myself?
I’m fond of products that have the word “pure” in them!
Smooth out your fitness knowledge by subscribing to our YouTube channel and blog. Please also follow us on Twitter: AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit. Or click now on the icons above.
Disclosure: I was compensated by FitFluential LLC for this campaign. All opinions, recipes and taste buds are my own.
Kymberly: Next, view our one minute video that offers the following back-safe obliques exercise. We suggest it because you have very little chance to arch or stress your lumbar region.
Before trying the moves we’re about to suggest, take a look at our recently released “Ultimate Abs Workout Collection for Women Over 50,” (over 23 videos, 10 modules, popular abs questions addressed). Click the link then return.
Back to our regular programming!
Lie on your back. Bend your knees and lift your legs in the air above your hips. The knees can be in towards your chest a bit; feet directly above the hips. Keeping both shoulders firmly anchored to the ground or mat and arms outstretched but below the plane of your shoulders, slowly bring your knees to the right then back to center then left. Go only as far as you can still keep your shoulders on the mat. Basically you are dropping the legs side to side in a hinge-like motion without using any momentum.
Next try reverse curls, which also target the core with little risk to the lower back. For one, the hips are tucked (posterior tilt) throughout this move, so the lumbar spine has little chance to hyperextend or arch (anterior tilt).
As for frequency, with abdominal exercises you can do them every day if you want. The abs are endurance, not power muscles so don’t really need a day’s rest in between. Go by how your back feels.Do abdominal exercises every day if you want! The abs are endurance, not power muscles so don't really need a day's rest in between. Click To Tweet
Alexandra: After you’ve tried these, please check back in and let us know which exercises were most comfortable, which were most effective, and so on. We want to know how you progress.
ACTION: The most pain-free exercise you can benefit from today and every day is to subscribe to our YouTube channel and blog. Enter your email and claim your bonus as well!
Kymberly Williams-Evans, MA and Alexandra Williams, MA
Kymberly Williams-Evans, MA and Alexandra Williams, MA
We confess – we used to teach air circles ourselves back in the 80s. But they don’t actually work anything effectively. The arm circling exercise really just stresses the shoulder and wrist joints. If you want to target your biceps, triceps, or forearm, you have much better options. Comment below if you want us to make videos showing you those better upper body and arm exercises.[youtube]http://www.youtube.com/watch?v=z7HQjlbFzKM&feature=share&list=PLkNW77Cz_XKGdRnYXJn9V7TfuVH-Zbs-X[/youtube]
We must, we must, we must build up our bust.
For fear, for fear, we won’t fill our brassiere.
Who recognizes that ditty from grade school PE? Did you also have to chant those words while doing chest squeezes, bust builders, or whatever you called them? As an adult have you tried standing pec work with free weights in your hands to strengthen your chest? One problem: the resistance factor is all wonky so there’s no significant pectoral work. All this exercise does is stress your shoulder joint.
Don’t use this fire hydrant to put out any hot hiney flames! This so-called leg & butt exercise (it isn’t) is a useless exercise unless you want your hip to hurt. Mostly you are getting external hip rotation joint action, which has some value but not as a great glute move. You can do so many other, better exercises for your legs, and tush that don’t depend on low resistance, high repetition wafting through the air.[youtube]http://www.youtube.com/watch?v=0dSQubp4zB4&feature=share&list=PLkNW77Cz_XKGdRnYXJn9V7TfuVH-Zbs-X[/youtube]
Click to see more exercises that DON’T work in our YouTube Playlist: Exercise No No’s – Funny, Useless, Parodies and Otherwise
To see exercises that DO work, take a look at a few of our other YouTube Playlists:
Right and Wrong Way to do Exercises
Get Better Posture and Spinal Alignment
Healthy Aging Exercises for Women Over 45
End 2012 with action that will propel you into a more fit 2013: Subscribe now to our YouTube channel and blog. Please also follow us on Twitter: AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit. Click now on the icons above or below. We make it easy to share and subscribe!
Kymberly Williams-Evans, MA and Alexandra Williams, MA
Could these shoes, which are specifically made to provide personalized cushion and support, meet our challenge? Take a look at our video to find out. We guarantee you will NOT be bored for those three minutes. Be sure to watch all the way to the end for a surprise. If you like a spoiler, scroll down to the lyrics we created to the tune of “These Boots Were Made for Walking” by Nancy Sinatra.
We keep saying we’ve got something for you,
something we call comfy, and confess.
We’ve been wearing TheraFit shoes and suggest them
if you want to travel in the best.
These shoes are made for standing, and exercising too
They come in colors that will make a model out of you.
Our boomer joints aren’t youthin’, ain’t that the truthin’
It’s hard to find shoes for our problem feet
Once we put these on we don’t wanna be a changin’.
For powerwalking our TheraFits can’t be beat.
These shoes are made for action and they’re stylish too.
Try them on and you’ll be shocked by this shock absorption shoe!
You keep saying things been hurting for you
something you call age, but it’s not.
You’ve been wearing shoes you shouldn’t a been a’ wearin’
and now your knees are hurting cuz they’re shot!
These shoes are made for walking. And that’s just what we do.
We can sure dance a storm up when we wear the proper shoe.
Are you ready shoes? Start dancin’!
Please also check out our post that gives more info on these shoes: Holiday Fitness Gift List.
Walk out of the time warp our video just took you on and subscribe now to our YouTube channel and blog. Please also follow us on Twitter: AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit. Click now on the icons above or below. We make it easy to share and subscribe!
Disclosure: FitFluential LLC compensated me for this Campaign. All opinions are my own; And boy do we love sharing our opinions! We’d love you to share your opinions too!