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11

Exercising with Fibromyalgia

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Hula Hoop Workouts Ahead

Caution: Hula Hoopers at Play

Dear my fave twins: My goal is to get more fit. I want to build muscle and increase flexibility while being careful of my body because I have fibromyalgia. How do I pick which types of exercise will meet my goals, besides just alternating through them all? What that looks like for me right now is a brand-new-to-me yoga-pilates class, low-moderate intensity walks when it’s nice enough to do so, my exercise bike, and then at-home yoga, stretching, small dumbbells, and body weight exercises like crunches. I might want to try hula hooping or other classes at the gym where yoga is.  Kristine from Vancouver, WA

Kymberly: Looking at what research says about exercise and fibromyalgia, we almost couldn’t have put it better than you. Almost… cuz’ we will say it even spiffier and with more chutzpah experience.

Mind/Body Modes Help Alleviate Fibromyalgia Symptoms

Walking on a Garden Path

Take a Meditative Stroll

In short, the variety of exercise modes you are self-selecting is just about spot on for someone with your condition and fitness goals. Pilates and mind-body activities (such as yoga, Tai chi, qigong, and meditation) are particularly good for minimizing fibromyalgia pain. Your moderate intensity walks, hula hooping, and biking will meet your cardio need; the body and free weight workouts will target your muscle strength and endurance; while the stretching and yoga will help your flexibility. You have covered the three key categories for overall fitness with these activities. As long as you include something from each category at least twice a week you are in the effective and safe zone. Sounds like baseball all of a sudden. Yooooouuuuu’re SAFE!

Core Moves Without a Lot of Flexion Beat Out Crunches

Alexandra: I would suggest some other core exercise instead of the crunches. Since you want to be more fit (you didn’t mention wanting a certain “look” to the abs), you will gain more strength with other choices. For example, I refer you to two no-crunch posts we did (with video) that won’t put strain on your neck or head: No Head or Neck Strain I and No Head or Neck Strain II.  Click on both these videos and the links we added for more on the relationship between fibromyalgia, pain reduction, and exercise.

Low to Moderate Intensity is Best

You are smart to take on low to moderate intensity, as the Mayo Clinic has found that “short bouts of physical activity throughout the day may prove beneficial for fibromyalgia sufferers.” So when you are planning your workouts, you might consider sprinkling them throughout the day rather than doing everything at once. I wonder if knitting after some of your harder workouts would be a clever way to minimize any muscle/ ligament/ tendon pain simply by virtue of distracting you? That would be an interesting study, especially as research has already proven that people report lower levels of pain when their minds are elsewhere (I know I fantasized about killing my husband when I was in labor, heh heh heh).

Fitness Classes May Help More than Home Workouts

yoga pose at the beach

Yoga, then arm raises, then swimming. Alternate your workouts.

Kymberly: Fibromyalgia exercisers do well to achieve an intensity level where they are short of breath while still able to speak in short phrases. As for whether you should alternate between the types of workouts you mention, we say “absolutely!” If you are someone who likes variety, then you have the right mix for you. If you try a new activity such as hula hooping (is that even a verb? OK, let’s make it so) and you start to feel pain or fatigue related to your fibromyalgia, check with your medical pro, take a break from that mode, and go back to what did work for you. Your idea to attend classes is also particularly good as a limited study on the effects of Pilates on fibromyalgia suggested that exercise participants might adhere to their program under instructor supervision better than those working out at home. Group classes rule!

Alexandra and Kymberly take HIIT at FitSocial with Chris Freytag

Exercising with Fibro-My-Sistuh

Lastly, our all time favorite advice when it comes to what kind of exercise is best–whether directed to someone with fibromyalgia or not–is to do the types of workouts you will actually do. The more kinds you like, the better!

Pedestrian and Garden Path Photos courtesy of MorgueFile.com. 

Other photos courtesy of Kymberly

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12

Why Do You Exercise? Is Looking Good Enough?

Kymberly Williams-Evans, MA

FitBlogLA name tag

This personalized Meet and Tweet Greet was Sweet!

“The ultimate goal of working out is to be happy and healthy.” So opened fitness celebrity, Tony Horton of P90X fame at the FitBlogLA Meet and Tweet event I just attended courtesy of Fitness Magazine.

When Tony followed up that comment by reminding us that “one size exercise program does not fit all,” I started to trust his message a bit more. Known worldwide for his high intensity, high impact, high energy exercise programs, Tony was the last person I expected to advocate for moderation, caution, and mental flexibility. Yet here he was spreading the word that “our goal as fitness professionals and (healthy living) bloggers is to get more people into the movement game” while getting our ego out. He admitted up front that his program, or ANY high intensity workout is right for some, but not all. As baby boomers, we might want to go all out, but if our joints don’t agree, then we’re wise to modify. I, for one, am neither happy nor healthy when I push too hard and increase my knee pain. Sure, I love the benefits intense workouts offer, but not if I suffer long term.

Stick with me as I share a few more quotes and key comments from Tony’s talk on “The New Way to Work Out” that may elevate your happiness and healthiness levels! (For more on the effect your reasons for working out matter so much, also read our post Why You Want to Lose Weight Affects Your Success.

Why Do You Work Out?

Kymberly at FitBlogLA pool

Being strong enough to wear new outfits makes me happy!

What gets you into the movement game? Why do you exercise? If you are like most people I have taught and met in fitness classes over the last 34 years on 4 continents and online, you work out to … wait for it … wait for it… look better. You may also want to feel better, to live longer, to think more cogently — or reap a zillion other benefits that movement offers. But looking better continues to pop up as reason numero uno. If we ask ourselves why we want to look better, what lies beyond? To do what? To be what? To get what? I think Tony nailed it that we really seek a level of happiness. Oh Yes, I firmly believe active people are happier people.

What Scary Activity Will You Try?

Snowboarding in Lake tahoe

Not Yet Going Scary Fast

“Do scary things that won’t kill you,” challenged Tony, himself a baby boomer. What physical activity have you thought about doing that scares you a bit? For me, it was learning to snowboard. Going downhill fast still scares me. Doing plyo jump squats scares my knee into “cap” – tivity. Get it? Ha ah aha My sense of humor scares others, but not me.

Do You Prioritize Skill Over Number, Amount, Duration, Speed, Flash and Flair?

“Focus on getting better as opposed to going through the motions.” Tony’s emphasis on form and technique over pushing hard and damn the torpedoes was a welcome message I hope you take to heart. And to the gym. Doing more bad reps does not give you better results. Better form gets you to your happy place. In fact, your body will change when you focus on skill. Well, your body will change regardless (thanks again menopause!), but we’re talking changing for the better with mindful movement.

Remember the mantra from our post, Reducing Obesity — What Does and Doesn’t Work: Move More: Sit Less and you will be on your way to more happiness. Don’t Worry; Be Happy (Thanks Bobby McFerrin for getting that tune stuck in our heads).  Feel free to leave answers to the questions in our post down in the comment section.

Got an event that could use a twin pack of movement and great fitness info?

A) Hire us to speak at your next meeting or conference. Call (805) 403-4338 or email info@funandfit.org.

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C) Follow us on google +Alexandra and +Kymberly, on Twitter:  AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit.

 

9

What’s the Best Morning Workout?

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Lake los Carneros view early morningKymberly: This morning Alexandra and I got our baby boomer booties up and out early to power walk with our dogs. What motivated us? Three things: we wanted to beat the heat; Alexandra had a class to teach after which she was heading to LA for the day; and we wanted to mull over a question we get asked by our group fitness participants:

“What is the best morning workout?”

(In a peek behind the scenes of fitness questions that come our way, we also get asked about exercises to prevent droopy boobs. Yes, it was worded just like that. We loved that question too).

Back to the best movement routine to start your day — Any guesses? Bueller? Bueller?  For a million or few calories, the answer is … the one, or two, or however many you will actually do. All the studies and recommendations in the world won’t matter unless you actually get up and giddy up. In the real world (the one where Alexandra and I often reside), people will stick with what they enjoy. And they will run down faster than black mascara after a sweat fest from un-fun activities.

Still, some suggestions are in order. But first, let’s address the implied assumption in this question:

Is Morning the Best TIME to Work Out?

Interestingly, research is all over the place when it comes to determining a “best” time to exercise. One study found that physical activity performance was generally improved in the afternoon or evening, compared with morning. Another study  suggests that exercisers best combat weight gain from high calorie, fat rich diets if they work out before eating, specifically “before breaking fast.”  Other variants exist, but what does come out clearly is that consistency is key.  Especially for high-intensity exercisers, whatever time you choose to do whatever routine you like to do, try to do it around the same time each day. Got that? Whether morning, noon, or night, you may reach your workout goals best if you stick with your preferred time. Whew!

Alexandra: I like to walk in the morning, before it gets too hot and before the black flies come out (yes, Santa Barbara has flaws). I’ve found that my regular morning routine consists of waking up around 6:30 (which I hate, but I’m a light sleeper), then going through the messages & emails on my phone while lying in bed. So I don’t actually get up until 7:30 or so. What a waste of the morning! So if I prep my clothes the night before, and ask my son to come get me, I know I’ll go. I’m back in the house by 8, happy and full of energy.

What Are Those “Good” Morning Exercises?

Grove at Mesa during mid-morning power walk

Best view of the Mesa grove during morning walk

Kymberly: If your workout time is the morning, can you benefit more from a specific type of exercise? Whether you walk, swim, ride, jog, mosey, lift weights, shuffle, do a yoga pose, or dance routine — you are best served to

  1. be consistent with when you go
  2. choose what you love or at least like
  3. vary your program every so often finding several activities you enjoy
  4. incorporate some cardio, strength, stretch and mind/body moves into each week

The Best List of the Best Posts on Best Exercise Choices

That’s it. Really. Ok, not really since you will find more on the subject of “what’s best” in the following posts, which we suggest you click on. Then lord it over your workout buddies that you know only the best.

For instance, want to know the best cardio workout?  Or which is better–jogging in place or running through space?

How about going outside to find the best exercise surface?  Lastly, is it best to do strength or aerobic training first? So many good, better, best questions.

Hire us to speak at your next meeting or conference, or to write your blog posts.  Call us at (805) 403-4338 or email info@funandfit.org.

Morning, noon or night, it’s never too late to subscribe to our fitness-related YouTube channel. Have you subscribed yet to our blog? Please follow us on google+Alexandra and +Kymberly, on Twitter: AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit.

19

I Want to Get Fit, but How to Start?

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Exhausted from Working all Day

Exhausted from Working all Day

Dear Fun and Fit: I am 55 and want to get back into a fitness routine. I am overweight – by 50 lbs and am having such a fitness block to get started. I know all the reasons why I should exercise, but I feel paralyzed. My husband and I work full time. We have my aging, early-stage dementia parents in our home, adult care during the day; my husband and I care for them in the evening and weekends. Finding the time is challenging. We feel exhausted all the time. I welcome your ideas and suggestions.  Susan

Alexandra: If you’re working full-time AND caring for your parents, it’s easy to see why you are exhausted. If I understand correctly, you are more frustrated by motivation and time issues; not a lack of information, right? So let’s look at some ways to reframe your motivation.

Getting Started Takes Place in the Mind

From the way you word your question, I gather you don’t like exercise too much (join 75-80% of the population). So forget about exercise – focus instead on what kind of MOVEMENT you enjoy. Do you like to walk, swim, dance, mow the lawn, bike ride, bowl; what? Anything that you do that is MORE than what you’re currently doing will help you be successful.

Do Some Swimming, then some Intense Lounging!

Do Some Swimming, then some Intense Lounging!

You also talk about feeling paralyzed, which triggers all kinds of things in my counseling brain, both literally and figuratively. It tells me you know what will happen to you if you DON’T change your habits, and that it’s overwhelming. I believe you are thinking in a 1-10 way. In other words, you are at 1 (I am not exercising, I have to lose 50 pounds & I have no time), and you can only think of 10 (I will be 50 pounds lighter). But you need to map out what 2, 3, 4 …. look like. If you have stairs at home or work, can you add 2 extra trips up and down each day? That could be step 2. Can you then make your food portions smaller and do 2 trips daily? Step 3. You don’t have to even contemplate intense, sweaty movement or weight lifting (this helps you burn extra calories even when you are NOT moving) until step 8 or 9. Write down your first few steps at least!

Movement Helps Stave Off Dementia

If your parents are ambulatory, can you walk around the block with them? Not only will it help slow their rate of mental decline, it will help keep YOUR brain healthier.  (Read our post on the subject by clicking on the link). So when you are thinking, “I could get in a few minutes of exercise now, but…” remind yourself that those few minutes will not only help with your weight loss goal, but keep you alert as well.

Don’t Add Extra Time Demands to Your Day

You obviously don’t have any extra time in your day, so you might want to think of ways to change up some of your current routine. For example, how much of the day are you sitting, and when can you switch some of that out for standing or even pacing? If you spend a lot of time at work on the phone, you could be pacing while on calls. People who stay at a healthy weight tend to be fidgeters – can you add in some fidgeting? Another trick – every time you go to stand up or sit down, add in one extra sit-stand. You can add an extra 10,000 squats per year using this trick. Move stuff from convenient places to inconvenient spots. An example – I keep most of my food in a back pantry, which means I have to leave the kitchen quite a few times in order to get the ingredients I need to bake or cook. Put your phone across the room instead of near you so that you have to get up every time you need it. Anyway, you get the idea.

Activate Your Support System

Even if you and your husband cannot get away from the house at the same time to be active together, he can still be a source of encouragement and support (nagging doesn’t count as support – I know; I’ve tried it). In our post about losing weight when you’re a caregiver,  we talk about the importance of having a pal who is on your side.

Walk outside

Forget Your Cares w/ a 5 Minute Nature Walk

Kymberly: Susan – With everything you have going on, no wonder taking on another “should duty” is exhausting. I agree with my sister about reframing. If you could shift from thinking of adding a fitness routine (yikes – another task in an overloaded life!) to seeing movement as a positive time for YOU and a break from responsibilities, you will have an easier, more successful time meeting your goals. For instance, if you or your parents watch tv evenings or weekends, would you find it helpful to perform stretches, yoga, or light jogging in place during ads? Near work, is there a park, interesting street, or a mall you can go to for your lunch break – even once or twice a week – where you can walk as you eat? As few as 5 minutes in nature has a calming effect; 10 minutes of cardio activity decreases stress levels, enhances energy, and assists brain activity so you will actually feel more awake; less fatigued.

Overlooked Role of Sleep and Stress on Weight Loss

Perhaps even more impactful and surprising is that you may need to sleep more to lose weight and minimize exhaustion. Caregivers are usually sleep deprived, which leads to higher stress levels and stimulated appetite. Our post on the role sleep, stress, and sugar play in weight management offers more insight.

Again, is your lunch time and place flexible enough that you could slide in a guilt-free 20 minute nap? Can you get to bed 20 minutes earlier? While sleeping may seem counter intuitive to getting more fit, it is possibly one of your key solutions.

Here’s to slotting in a bit more movement and ZZzzzzssssss for yourself! Let us know whether any of our suggestions get you moving in the direction you want.

Readers: Hire us to speak at your next meeting or conference, or to write your blog posts.  Call us at (805) 403-4338 or email info@funandfit.org.

Be a winner while losing, and subscribe to our YouTube channel to access short videos that will improve your fitness level and destress you. Have you subscribed yet to our blog? Please follow us on google+Alexandra and +Kymberly, on Twitter: AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit.

Photo Credits: Woman relaxing at pool: Carrie1843; Man asleep at desk:  star5112

17

How to Choose the Right Sports Bra

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Dear Fun and Fit: How do I go about finding the right sports bra for me and my activities?  Lynn, Santa Barbara CA

Disclosure: We received compensation for this post, which worked out well as we can then refer you to a good sports bra site. The reader question is real and legit; the advice we offer is also legit and fit and full of wit.

Betty and Veronica

The girls want to work out while staying in.

Alexandra: Poor ol’ Betty and Veronica, sagging and dragging from so much work. Somebody please stop me from singing that awful junior high song.

Kymberly: In short, (or is that “in sport?”) you have two bra types to choose from:

1. Compression

The compression choice is best for A and B cup sizes and pretty much built on the concept of holding those babies in by smooshing them cuz’ there is not that much to spill out or squash down. You will know a compression bra by the fact that you usually put it on by pulling it overhead.

2. Encapsulation

The encapsulation sports bra type is more appropriate for C cups and bigger. You will recognize these bras by their hooks and adjustable straps. The goal here is to hold your breasts up and in, not just in as is the case with compression bras.

Alexandra: I was just part of a tweetchat last night that discussed this very issue. The participants were split 50/50 on whether we preferred wire or wireless. I don’t know your activities, but the 3 F’s should be considered: Function, Fashion, Feel. Look at the three choices and give them a ranking in order of preference. For example, I am fairly average in the chest, so I like Feel and Fashion. I don’t worry as much about Function.

Enell sports bra

This Enell sports bra is an example of the encapsulating style

I’m going to mention the HerRoom site, which has loads of sports bras. Plus, if you scroll down the page, you’ll see a link to a video about a Sports Bra Bounce Test,  as well as detailed info about the various features of the leading sports bra brands.

Retro bra

Cross my heart and hope to exercise!

Kymberly: Once you determine which bra type is right for you, then narrow down your choice further using these three criteria:

  1. Comfort – Part of my midlife mantra is that I am more interested in being comfortable when choosing my workout gear rather than caring about the color, lacy factor, or designer label. Price factors into my choice as well, which I will put in the comfort category as I am super comfy with a great price!
  2. Bounce factor – ‘Nuff said there. Nothing says “the sport for this sports bra is poker or golf” like too little support and too much bouncing as if doing a Tigger impression “Bouncy Flouncy Fun Fun Fun.” Without the fun.
  3. Look/ Style – Again, I am not so caught up in how the bra looks in and of itself. More significant to me is how I look in the completed exercise ensemble. Does the bra support my outfit in a slimming, youthening, life enhancing way? Oh wait, that’s the wonderyears bra, not a sports bra. And for the record, I am in that generation that believes a bra is underwear and should be under the other clothes, out of sight, doing its job quietly and effectively. Just like my sister. Mwah ha ha hahhh

Alexandra: You are saying I should be under your clothes? That’s creepy.

Kymberly: Anyway, take a peek at this titillating post we wrote awhile back: What NOT to wear to your work out.

Got an event needing edu-taining speakers? Call us at (805) 403-4338 or email info@funandfit.org.

Get fully supported with great exercise and active aging advice by subscribing to our YouTube channel to access short videos that will improve your fitness level! Have you subscribed yet to our blog? Please follow us on google+Alexandra and +Kymberly, on Twitter:  AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit.

Photo credits: vintage bra: x-ray delta one

7

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

Alexandra Williams, MA and Kymberly Williams-Evans, MA

 

Work your abs without lifting your head or straining your neck.

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. All will be revealed. Click this <—– link and you’ll see the guy who has the abs (and chest) that Alexandra has admired since the 70s.

Ab Move to Protect Neck & Spine

The Boomer Bug Beats A Crummy Crunch Any Day

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.

 

 

 

 

Need professional, motivating speakers? Call us at (805) 403-4338 or email info@funandfit.org.

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! Have you subscribed yet to our blog? Please follow us on google+Alexandra and +Kymberly, on Twitter: AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit. 

6

Father’s Day: Happiness, Love and Health

Alexandra Williams, MA

Father & DaughterWhat does Father’s Day have in common with exercise? Is there a link between movement and how positively your view your life and relationships?

Sunday was the designated day to celebrate fathers. If your father is alive and you get along, then it’s a day of love and appreciation. If your father is no longer alive or you are estranged, then it’s a day that seems to highlight that loss.

Yesterday morning I went to the memorial service for the father of a friend of mine. In the afternoon I called my own dad, with whom I am quite close. In the evening I watched as my son did chores he knew would make his dad happy.

As the circle of life (curse you, Lion King for co-opting this phrase; I prefer Joni Mitchell’s “Circle Game” ) is on my mind, I got to thinking about what this means to us boomers. More memorial services, more taking on of responsibilities by grown children, more contemplation on love, happiness and longevity.

A Paddle Out Memorial Service to Honor a Man Who Doted on His Daughter

A Paddle Out Memorial Service to Honor a Man Who Doted on His Daughter

Sometimes I get sad, thinking about the few years I have left with my dad, or the fact that my kids are on the path to leaving this home and creating their own. But getting sad just makes me feel stuck and powerless. So I try to think instead of the many years I’ve had with my dad and how much we’ll enjoy the ones still left to us. And I think of the pride I feel, seeing my boys make their way as contributing world citizens. That makes me feel hopeful and happy. And I go for walks. Those really clear my “stuck” moods. Which is good for my health!

According to the Mayo Clinic,  physiological and emotional links between movement and happiness have been established. And the exercise doesn’t have to be hardcore; it can be softcore. Hmmm, that sounds slightly off. In any case, gardening, strolling or washing the car (anything that’s movement) counts. Exercise can:

Release feel-good brain chemicals (neurotransmitters and endorphins)
Reduce depression-related immune system chemicals
Increase body temperature, which may have calming effects
Help you gain confidence as you meet exercise goals or challenges, even small ones
Improve your assessment of your appearance
Take your mind off worries.
Increase your chances to chance to meet or socialize with others. Just exchanging a friendly smile or greeting as you walk around your neighborhood can help your mood.
Help you cope in a healthy way. Doing something positive is a healthy coping strategy.

Additionally, life satisfaction increases when you exercise. Not only is that good news for me, it’s especially relevant to my college-aged son, as his age group is at the most risk for life dissatisfaction. So, my happiness goes up if I exercise, and my worry-warting goes down if he exercises! Win Win!

sound of music photo: sound of music the_sound_of_music.jpgSo go for a walk! Or wash the car. Better yet, wash MY car. My happiness will definitely go up. And in case you’re wondering – I took my own advice and went for a hike up the mountain this morning. The views helped contribute to my feeling of joy as I walked above the fog blanket. And it’s fun to do the “Sound of Music” spin when I near the mountain top. Try it. You’ll feel loved, lovely and loving. Just try not to burst out singing, “The hills are alive….” when bicyclists are passing. It might make them crash.

What do you do to make yourself happy?

I dedicate this post to my friend Caitlin and wish her many joyous memories of her dad.

 

Photo of Julie Andrews courtesy of Photobucket

While spinning and singing, subscribe to our YouTube channel to see short videos that will improve your fitness and health. So satisfying! 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.

 

 

8

Exercise, Food, Weight Loss & Menopause (and Water for People): Notes From the IDEA Personal Trainer Institute:

Alexandra Williams, MA and Kymberly Williams-Evans, MA

What are some of the important upcoming fitness trends? What does the latest research indicate is the “best” way to get and stay healthy? Can someone really give you a cold or are you taking the cold from them? And what do menopause and HIIT have in common?

Kymberly at IDEA PTI West 2013At the recent IDEA Personal Trainer Institute, which Kymberly and I attended (and spoke at), we covered a variety of topics relevant to you and your fitness goals. At past fitness conventions we’ve listened to speakers who are so cutting-edge that they are called quacks…until their information turns out to be accurate and helpful.

So put on your “duck” shoes and let’s waddle through some of the information and posts we gathered from a number of presenters and colleagues. Read the linked posts so that you can be fully ahead of the rest of the gaggle (is that what they call a group of ducks?).

 

From “Boosting Your Immunity” with Teri Mosey, PhD
* For every thought you have, you release a chemical that goes to the rest of your body. What do you think happens to your body with repeated thought?
* Ninety percent of your thoughts today are the same as yesterday’s.
* We have a second brain, called the “enteric” brain.
* We have more brain cells in our stomachs than in our neo-cortex.
* Every 7-10 years we are physically a new person.
* You are the age you think your body is (I’m 39. I’m 39. I’m 39. I think I can. I think I can.)
* Most of us are too acidic and need more alkaline. Cancer cells grow in acidic space.
* Habitual coffee drinkers are more prone to osteoporosis and have become too acidic.
* You know what the Standard American Diet is – S.A.D.!
* 3-minute or poached eggs are anti-inflammatory; once the yoke is hard, it’s pro-inflammatory.
* Our emotions are not from the brain, but produced at the cellular level.

Kymberly wrote a post about falling – fears and injuries – from a full-day session she attended, which has some very helpful information.
* Thirty-three percent of older adults fall every year.
* Women break arm bones; men break their heads.
* People use the A.S.H. strategies to maintain balance (you have to click the link to know what ASH stands for)
* You need more core work.

Getting brekkie with fitness colleague Pamela Hernandez at IDEA PTI West

Getting brekkie with fitness colleague Pamela Hernandez at IDEA PTI West

Our FitFluential colleague Pamela Hernandez wrote an excellent post entitled Fit Tips from IDEA Personal Trainer Institute West about two philosophies she sees in the fitness industry – one is to stick to traditional, government-recommended standards, while the other emphasizes just getting people to move a little more. As a person who embraces technology, Hernandez welcomes its further blending with fitness. Oh, and she liked our session on social media. Twitter Shout Outs to her for that!

In the post Breaking the Barriers to Exercise, Jacquie Scarlett expounds on the need to make exercise more approachable to the average person. In one section she states, “The fitness industry is not designed to meet the needs of the sedentary population because the fitness industry’s idea of exercise is too high.”
Jacquie’s post really makes us wonder what it would take to get you to like exercise if you currently don’t.
* Is rolling a ball across the floor considered exercise?
* Do you think exercise is different than daily movement?

menopauseHayley Hollander gave a workshop on programming for peri- and post-menopausal women.
* When our hormones are out of balance, we end up with excess cortisol.
* Excess cortisol causes us to eat more (among other not fun things).
* We need to do exercise that doesn’t exacerbate the amount of cortisol in our system.
* Meaning…High Intensity Interval Training
* High Intensity does not mean High Impact, so jumping until your uterus falls out is not necessary!

On an unrelated note, while you’re not jumping (unless it’s for joy), exercise your right to help me with a water awareness campaign I’m participating in please. BLANCO America is supporting a “Water for People” campaign via Pinterest. I believe water inequality is one of the most reprehensible and avoidable human conditions in the world today. Everyone deserves access to potable, pure water. Feel free to Like my pins while you’re there. That’s the spirit!
Oh, if you view this video before May 30, BLANCO will contribute a dollar for every view to “Water for People.”
[youtube]http://www.youtube.com/watch?v=g0ogoIOCeos&feature=player_embedded[/youtube] 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.

Have a Clicky, Fit day!

14

Easy Tips to Stay Active While Traveling: Climb Stairs, Hike Paths, Sweat a Lot

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Stairs in the heatTraveling boomers on a bus. Could make your fitness plans go bust. If you sit on your butt. So don’t be a nut. Hike if you must. Climb if you can. Cross that bridge and make a plan. To move when you can. It can be done. And be lots of fun. We advise this plan for everyone.

During our recent trip to Thailand (courtesy of our mom – Thanks mom!), we had a lot of “sit on the bus” time, plus lots of “stand in the heat while we describe this wat (temple) or park to you.” It would have been easy to get out of the movement habit. It would have been even harder if we had not already been active beforehand.

Whether you need motivation to improve your conditioning in anticipation of travel or simply want to enjoy some pics and group tour tips, take a look at the following:

1) When you have 15 minutes to wait for the group to gather, go for a quick hike in the vicinity, even if it’s just around the back of the building. We took a short trail that circled around the back of the visitor center at Khao Yai National Park. Yippee Khao Yai, Yippee Khao Yai!

View from Temple Top2) If you are visiting any building or ruins with stairs, climb them. You’ll have a great view of everything, including your friends who stayed below. And your pictures will be more fun, even though your descent might be a bit nerve-wracking (we had to hold onto the rails all the way down for a few of the very steep wat steps).Ayuttaya wat steps

 

 

3) Jump on the suspension bridges. You’ll almost immediately get the entire bridge to yourself!

Kymberly on Khao Yai bridge

4) Go to the top of observation towers and observe. Besides, it’s a great spot from which to make bird calls that fake out your fellow travelers.

The Outlook Tower Leech Hike

5) Faced with a steep hill? Go up it. At some point, there HAS to be a downhill part. Don’t believe us? Listen to Blood, Sweat, and Tears sing “Spinning Wheel.” Sweat with us since what goes up, must come down!

1 km straight up

6) If you travel when it’s really hot, you’ll be drenched no matter what, so you might as well have a contest to see who can create the sweatiest shirt.

Hiking makes you sweaty

7) Travel with someone who will be active with you, and encourage you to climb the 209 steps to the waterfall (yes, we counted).

Heo Narok Waterfall

8) Plank on top of a mountain ridgetop viewing deck. This might have been one of our more daring actions.

Kymberly planks all

9) Relax at some point. Active boomers know when to take a break.

Meditating after Sukhothai hike

Our trip had 3 huge, delicious meals a day, so we knew that if we didn’t find ways to move, we’d come home out of shape and out of our clothes. No matter what activities you manage to find while traveling, take pictures. They are a good reminder of your go-getter attitude.

What ways do you incorporate movement into your travels?

Group shot from village trek -

Outlook Tower

200 steps to the Waterfall

Holding up the stairs

IMG_2730

Sukhothai wat

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Up for 1 kilometre

Stairs to Buddha - Kymberly

Make your fingers do some walking as you subscribe 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. Then go fly a kite. Or climb a hill. 

Photo Credits: Alexandra and Kymberly