Put on by the industry association for fitness professionals, it has grown over the years to offer options for enthusiasts too. Two in particular might appeal to you when making your 2016 plans for July.
Entrance is free, so that’s a super incentive right there. Several hundred companies, ranging from heavyweights Reebok, Merrithew/ Stott Pilates, TRX, General Mills, and Lorna Jane to smaller and newer companies such as Ahnu Footwear, Siggi’s Dairy, Lolé Fitness Apparel, LaBlast Dance Fitness, and Functional Aging Institute were offering samples, demonstrations, workouts and discounts to visitors.
No matter what your age, ability, fitness level, or health preferences, you could find something of interest. Just a few of the types of free workouts – indoor cycling, slacklining, Core Stix, interval training, walking, dance, suspension training, strength training, treadmills & cardio machines, Pilates, yoga, competitive events – are enough to get you thinking, “Wow, for the price of, um, ZERO, I can work out all day if I want.”
You can also shop for just about anything you need for fitness – clothing, shoes, apps, tech gear, equipment, healthy food, supplements, skin care, water in all kinds of forms (we saw dark brown mineral water that tasted just like clear water), education, pain relief, music. I’m wearing the Recon Jet glasses above from Intel.
Besides eating lots of free samples, I got a free functional fitness assessment. I didn’t do well, thanks to my knee that needs reconstruction, and my shoulder/ wrist injury, but at least I have additional information about ways I’m compensating. I also won free custom shoes from Reebok, and my sis won an Intel Basis Peak fitness/ sleep tracker. Other people won free spa weeks, a Schwinn indoor bike, mini-fridges, protein packs/ bars, clothing, music, training, books, and on and on and on.
Fitness Fanatics Day
You don’t have to be a fitness fanatic to sign up for this, because once you participate in just one of the workouts, you’ll become one – it’s that fun. Open to both convention attendees and the general public, Saturday was a full day of workouts lead by the fitness celebrities who created them: Jillian Michaels, Todd Durkin, Leslie Sansone, Beto Perez and Jeanette Jenkins.
I didn’t do the workouts, as I was covering them for IDEA Fitness Journal and didn’t have time, but I did stop in to all of them, and can tell you that the room was packed for all five sessions, and the exercisers were having the time of their lives.
If you’ve never enjoyed exercise, this “time of your life” concept will sound weird, but it just means you haven’t found the RIGHT exercise yet. I was really tapping my feet and wishing I could just stay in the “3 Mile Walk Concert With Leslie Sansone.” That was my favorite because it was easily accessible to nearly everyone. I saw people in there who represented typical Americans. This was not a class for the fit people; it was a class for the people. And since I’m a Boomer (with injuries) and I teach older adults (and university students), I am drawn to these inclusive kinds of workouts.
Next year the IDEA World Fitness Convention is back in Los Angeles July 13-17. Mark it in your calendar now. You’ll recognize me. I’ll be the one standing on the side of the room taking notes and tapping my feet. Except when the disco songs start. Then I set my stuff down and “help” the leaders show the youngsters how it’s done.
by Alexandra Williams, MA
Arrrrghhh! That’s the sound of you spending another day stuck in sedentary patterns stitched with good exercise intentions. Another day of you bartering with yourself in an Annie mood that “tomorrow, tomorrow, I love you tomorrow” the sun will come out and shine differently on your workout plans. But no actual exercise has occurred on a consistent (or even intermittent) basis. How many “tomorrows” have come and gone that you now admit, yup, you’re stuck and need a prod to get going. As in “today!”
Good news. We are here to prod. Cajole and bribe even! Did you attend our recent TransformAging webinar session, (Re)Starting Fitness After 50? Have you noticed the new freebie checklist we offer subscribers, 16 Easy Ways to Get Unstuck and More Fit? Then you’ll know that we are on a roll to address one of the most common requests we get: how to go from park to cruise mode; from inactive to active; from nuffink much to sumpin. Note I did not say to zoom from 0 to 60 off the starting line. In fact, starting small is one of our key pieces of advice.
Kymberly: Today is a great day to kiss frustration, inertia, and negative self-talk good-bye and say hello to restarting more active habits.
Alexandra: Can I at least have some French Vanilla ice cream with my inertia? And I didn’t know his name was Frustration when I kissed him. But I’d do it all again anyway.
Kymberly: For you, sis, you may partake of the can of Whoop Ass included in this post. For the rest of you, forget fitness trends, celebrity endorsements, or what you used to do when you were younger. We are so committed to helping you undo the glue that’s stuck on you that we are sending all of our current subscribers our checklist. Look for that in a separate email. Be sure to open the email and the document if you want to move more– more happily, comfortably, and successfully. If you are reading this and not a subscriber, then subscribe. (Look right. Yes, that sidebar just there). You’ll get your own copy of “16 Easy Ways to Get Unstuck and More Fit” that way.
In addition to the easy action items we offer in the checklist we’ll be emailing you, try any of the following, additional tips to get going. You can do it! Today and tomorrow and the day after and thereafter. A step at a time.
Consider this post your Bonus Checklist. Otherwise we have to rename the main checklist “A Whole Bunch of Ways to Get Unstuck” and I am waaay too busy
sitting at the computer paddling, biking, taking step class, and walking the dog to do that. So “Bonus” it is.
Does one of the above actions speak to you? Then listen. And go for it. Between the “16 Easy Ways to Get Unstuck and More Fit” checklist and the action items above, you now have um, hold on as I get my fingers out, 22 Easy Tips to Get Going. You need just one to get unstuck and on the path to new active aging habits.
Didn’t get to our TransformAging Summit, but wonder about it? Find out how our webinar expert presenters can youthify and enhancify your post 50 years. Click this TransformAging page.
By Kymberly Williams-Evans, MA
One standard definition of aerobic exercise via the American College of Sports Medicine is “any activity that uses large muscle groups, can be maintained continuously, and is rhythmic in nature.” It should also cause the heart and lungs to work harder than at rest. In other words, surprise! You actually ARE getting aerobic exercise with all your walking and dancing, which is great for your heart, weight and cognition. That house cleaning you’re doing also burns calories. We actually charted out the calorie counts for many housekeeping chores in our post Lose Weight Doing House Cleaning.
I AM going to say you need more exercise, though. Just not aerobic necessarily. You don’t mention any resistance training (though you do get flexibility and mind/body points for the yoga). At our age (we are right behind you by a few birthdays), it’s imperative to include resistance work into your life – both with light and heavy resistance (You can define what’s light and heavy for yourself, especially as they will change as you get stronger). Just a few of the benefits:
* weight loss / weight maintenance
* fall prevention / balance
* prevent or delay sarcopenia (muscle wasting)
* bone density
* functional strength (the ability to use your body in daily living activities)
* brain health
* fat burning
* recovery from injury / illness
* sexy good looks
In short, you need to continue with your cardio (aerobic) movement, which is probably no problem, since you are moving all day at work, and you need to add resistance (strength) training. To answer your “how much” question – start with 3 times a week for at least 20 minutes. Very quickly, I’m going to mention proper sleep and good nutrition too. <——- See how quickly I did that?
As you didn’t specify your goal – weight loss, general health, independence, fitness, brain power, looks – you’ll want to adjust the amount, frequency, duration and type of movement according to your goals. In case it gets confusing, we have another post for you to check out: Do THIS if you want to Get Fit, Lose Weight, Live Longer, DeStress .
A good place to start for resistance training might be at our colleague Tamara’s New To Strength Training? An At-Home Beginner Workout Just For You post.
We also have a number of relevant free videos on our YouTube channel, including our “Women Over 50” playlist.
Thank you for writing to us.
by Alexandra Williams, MA
You go to bed promising yourself that Tomorrow, yes Tomorrow, you will start that exercise program you’ve been putting off. You wake up in the morning with good intentions. Yes, the day looms ahead with lots of opportunities to work in a workout. Then that day gets busier and busier as it progresses, though you reassure yourself that you still have time. Habits and routines take over — routines that don’t include getting to your club. You mean to exercise, but when evening rolls around, you are too tired/ busy/ overloaded to move. Where did the day go? Forget hitting the mat, gym, or trails. What takes a hit instead is your psyche as negative self-talk wheedles its way into your thoughts. But you halt the self-recrimination by making a promise to yourself: Tomorrow, yes Tomorrow, you will start that exercise routine. Rinse and repeat.
Set yourself up for success by taking small steps. If heading to the gym for an hour is daunting, set your mind to popping in for just 10 or 15 minutes. Give yourself permission to attend a 30, not 60 minute class. Or grab a mat and do just 5 exercises and head back out the door – exercise done for day one. Allow yourself to get on cardio equipment for just 10 minutes, or until you sweat, or for just two rounds of commercials as you watch the built-in tv. The point is to aim for a 2 or 3 on the commitment scale, instead of a 9 or 10. If you hit that 2 or anything higher, you have notched a positive result. If you think you have to go full out or forget it, then anything less than a 9 or 10 equates mentally with failure. Who likes that? Not I, said the little red hen. The famous Fun and Fit advice? What is the LEAST you are willing to do at your YMCA? Aim low and get ‘er done. (Click this link THEN COME BACK TO READ THE REST OF THIS POST for more about how and why to establish the least possible: How to Start an Exercise Program? Do the Least Possible)
Not creative; not new; not patented, copyrighted, nor trademarked by us. But effective. Whatever calendar system you use — online, an app, paper and pen, a wall calendar you got free from that new business down the street — schedule gym time. In ink. With a nice check-off box next to it. It’s a visual promise to yourself you are less likely to break. Oh, and don’t go all crazy and overschedule yourself. See Tip One.
Whatever system annoys, reminds, or motivates you best, employ it. Set notifications on your smart phone. Post sticky notes on the wheel of your car. Leave reminders where you’ll see or hear them. Have a family member call you. Nag, nag, nag.
Get your gear into gear. If your gym bag is packed and set where you have to trip over it to get out the door, you are more likely to make it to the club. Or keep an outfit in the car. Perhaps lay out your workout clothes so you are ready to put them on first thing in the morning. Personally I find a new outfit really motivating. Nothing like wanting to break in a new top to get me to group fitness class!
We break promises to ourselves all the time. Those are usually called New Year’s Resolutions. All year. But will you break a promise to a friend? Even if your friend is not going to meet you at the club, she has now heard your promise and can help hold you accountable. Call, email, text – whatever it takes, commit to another person.
Positive reinforcement is a powerful force all right, so harness that. Made it to the gym for half a class? Buy yourself that new pair of leggings. Worked out three days in a week? Bust out the bottle of bubbly you’ve been saving for a special occasion. Whatever makes you happy, use that as a reward. Acknowledge your successes. For example, if you enjoy reading blogs in the morning, tell yourself that you will read just one (ours!) before exercising, but will relish and revel in reading 3 more as soon as you get back from the Y.
Read our other posts on the subject to clarify the values, motives, and internal rewards that drive you to exercise.
Nothing like a Master’s Degree in Counseling for Alexandra to share great suggestions on forming good habits! Establishing a successful routine is under your control when you are armed with good info. And these links will take you to good info. The tips above will take you to the gym! More literally, you and your car will take you there. Vroom, vroom. Off you go!
PS Since we’re talking about setting your calendar, mark yours now for June 3-4. Attend our free webinar series, TransformAging. To get details and transform to a more active you, subscribe now if you are not a current subscriber.
By Kymberly Williams-Evans, MA
Kymberly Williams-Evans, MA
You SAY you want to be more fit and active. You really MEAN to work out more. But somehow the days, weeks, months, dare we say “years” slip by and there you are — still intending to finally be more active but not actually doing much about it. Forget guilt, self-beratement, and worrying about having excuses that last longer than your most recent resolution.
(Like the chart I made? Please feel free to pin the heck out of it.)
If you could take a magic pill (yes, one that tastes good, has no side effect, costs nothing, and is small) that instantly gave you the body measurements you want for the rest of your life, would you swallow it if it meant never being able to exercise again?
Non-exercisers grab for the gusto with a hearty “heck yeah, I’d swig that pill down! And what do you mean when you say ‘able to exercise?’ Don’t you mean ‘HAVE to exercise’?”
Exercisers break into two camps: most say “hmmm, tough choice, but ultimately I’d pass as the other benefits of exercise outweigh simply looking good. No magic pill for me, gracias”
The second camp of exercisers tries to negotiate: “any chance I could take that magic pill AND still work out regularly? Then I’d get the best of all options.”
Kymberly Williams-Evans, MA
All of the following, seemingly contradictory statements are true … depending on …. your goal. Ready to mix and match with more style than when you are in a Macy’s dressing room? GO! (Answers at the end of the post). And when you see a link, click on it for more detailed scoop on each action and benefit.
A. Cardio training – of any type — is best.
B. Strength training is more critical than cardio activity, especially for baby boomer women.
C. As you enter midlife, you need to incorporate 7 specific movement habits into your cardio workouts to get the best results.
E. As few as 10 minutes of high intensity training per day is sufficient.
F. Make sure to include resistance training, aerobic exercise, and stretching in your workout program at least 2-3 times per week.
G. Aim first for Amount of movement; Next for Type of activity; then for Intensity of exercise level
H. Go as long as you can, as hard as you can, as often as you can.
Which numbered goal below goes with which lettered advice above?
Bottom line if you forget everything? (Well, that means you aren’t performing any cardio, because you just read that cardio enhances memory). Anyway, if nothing else, simply remember that doing something is almost always better than doing nothing when it comes to accruing health benefits. And the more fitness benefits you want out of your movement, the more frequency, attention, and effort you have to commit to.
Commit to follow us, up hill, down dale, over the pale. Subscribe now if you haven’t yet, and get FREE our booklet, 34 Guilt Free Strategies to Avoid Holiday Weight Gain. Get insider fitness advice all year!
As we’ve mentioned before, if you incorporate more movement into your daily activities, you can successfully lose weight (or keep weight from jumping on to your body in the first place). So it sure would be nice if house cleaning fell into the “watch those kcals just fall off my body” category, wouldn’t it?
Good news for all of us who have worked up a sweat changing the bedsheets, vacuuming the rugs, and dusting the ceilings (please don’t say I’m the only person who does this) – according to a recent study in the U.K., a good spring cleaning can burn more calories than running a marathon. Since I hate to run marathons, this is welcome news indeed!
According to the study (done by promotionalcodes.org.uk), a good spring cleaning burns 3,655 kcals, while a marathon burns 2,500 – 3,500. Yes, it will take you longer to do the cleaning than the running, but look on the bright side – you didn’t have to run. This is the breakdown:
Vacuuming (1 hour) 238 calories
Dusting (2 hours) 340 calories
Emptying, cleaning, repacking cupboards (4 hours) 952 calories
Scrubbing the floor (1 hour) 258 calories
Climbing up and down stairs (20 mins) 181 calories
Turning mattresses and making beds (1 hour) 136 calories
Moving heavy furniture (2 hours) 476 calories
Cleaning windows (3 hours) 612 calories
Cleaning external doors (1 hour) 204 calories
Deep clean bathrooms (1 hour) 258 calories
Quick math tells me that’s 16 hours of work. And I see no category for jumping onto the mattresses when you discover spiders lurking under the bed. I’m sure there’s a high calorie burn for that. I can testify that my heart rate was definitely in the “Working Very Hard” range.
Cleaning external doors isn’t my thing, though I do scrub down the area by the doorknobs. I’d also love to see the calorie count for scrubbing all the kitchen cabinets plus the stove hood and kitchen walls, mainly because I want credit for these chores. Does sweeping count as part of scrubbing?
So, who’s up for 20 minutes on the stairs? And who thinks this is good news? I know I’m excited, though I doubt I’ll pull on my Lorna Jane gear and put out a 16 hour house chore workout. And how many calories did I burn getting all the dog hairs off the mini-trampoline?
In case you’re interested, the links to the cleaning tools are in the pictures. These are not affiliate links; I get nothing if you click. I’m just making it easy for you.
For example, if you knew the EPA classifies bleach as a pesticide, would you still wash your kids’ clothes in it? Would you want them breathing it at school?
What if you knew that the European Union bans over a hundred of the chemicals found in make-up & beauty products due to cancer concerns, yet the U.S. only bans about 10 of them (and the entity regulating the industry is comprised of the same people who make the beauty products)? The average U.S. woman uses 12 – 15 beauty products a day, so how much of those contaminants are getting into your body through your skin?
Would you eat a frozen yogurt if you knew that powders and chemicals that have been linked to cancer had been added to it, or that the CEO of the yogurt company was intentionally NOT giving you a list of ingredients?
A sampling of some of the sessions will give you a feel for the tenor of the conference:
The Future of Labeling GMOs
Why Are We So Allergic
Is Organic an Elitist Trend
Legal Implications of Blogging and Activism
Pesticides – What You Need to Know
Fat Vs Fit – the Truth About FitSpo (I mention this one because I was invited to be on the panel after a scheduled contributor became sick)
After I got home from ShiftCon I looked around my house. Sure enough, many of the brands I support with my purchases were at the conference. I’m lucky that the Isla Vista Co-Op near my work carries many of these brands. If you want to be a shifter, ask your local store or co-op to carry them too. Demand creates change.
These are a few brands I love and recommend to you – Organic Valley Co-op, Rudi’s Organic Bakery, Stonyfield Organic, Molly’s Suds, Uncle Matt’s, Boiron, NatraCare, Nordic Naturals, and Dr. Bronner’s.
And a few that will now find their way into my home are Kingdom Organic Cheeses, Healthy Hoo-Hoo, Health-Ade Kombucha, Nutiva, and Naturepedic.
I am not much of an activist, at least not in the way most people think, in that I’m not particularly noticeable. The activists who are out in front and noticeable are game-changers. They push. Loudly. And they make things happen that improve all our lives. I’m more of a shifter. Over time I have shifted my thinking, habits and most importantly, money over to companies and non-profits that support healthy food and products. I believe our nation will improve its labeling and choices when more people shift their money and votes. ShiftCon was a conference for both game-changers and shifters like me. Together we can lead from in front and behind.
No matter where you live, walking outside is beneficial, even if you have to strap on snowshoes on the first day of Fall! And the nice thing about where you live is that your town has a few hiking paths that only locals seems to know about. Santa Barbara is no exception. Even though we’ll never get a chance to strap on snowshoes (well, we can strap them on, but we can’t walk around on snow on them unless we drive far away), we at least have the benefit of some fantastic walking spots. I’m going to share three that will put you “in the know” for the day you come to town: one on the beach, one at a lake, and one in the mountains.
From late October to late February you can see the monarch butterflies in this preserve that has 137 acres of open space. Parking and admission are free, and docents give educational talks on the weekends during butterfly season.
High above Santa Barbara, you get here by driving to the top of Hwy 154 (the Pass), and turning left onto West Camino Cielo. One of the few easily accessible boulder fields (we’ve taken a 4 year old and 84 year old), you follow a trail in for ¼ mile, then climb on, in, over, and even inside the rock outcroppings. Or just have a picnic and watch the sunset.
If you need comfy, cute shoes for your outdoor adventures, we love Ahnu. Not an affiliate link; we just love them. Check them out and decide for yourself. Then lace up and get outside!
First of all, I’ve been going to the IDEA conventions since they began in the 80s. So I love to attend and see long-time fitness friends from around the world. It’s one of the highlights for me. I also love to check out all the latest workout trends. When I first started teaching (West Berlin, 1983), all we had was high impact aerobics. That was thousands of clever ideas ago, I know.
But this year for the first time, as I walked around the Expo and sat in on sessions (with a press pass you are not allowed to participate, which is fair), I didn’t see a lot of workouts that would accommodate my body (or tastes, in some cases), and I’m actually in pretty good shape. The high impact, loud techno/ rap workouts don’t appeal to me. Neither do the very slow, quiet “older adult” workouts. I’m in the middle – stronger and with more stamina than my 20-year old university students, aware of current music (loving Aloe Blacc’s anthem “I’m the Man”), and willing to try new ideas – so I like high intensity, fun formats that challenge me, yet don’t seem to be an injury-in-waiting.
Also, at some of the booths and workouts, participants could win prizes based on doing the MOST – repetitions, weight, time – anything that had me competing with everyone else. And by “everyone else” I mean “people 25 years younger.” I don’t like competitions where I might look foolish or old or weak, as I am none of those. I like competitions where I’m pitted against myself. I want to be the BEST, not the MOST.
If you want my business, or even want me to stop at your booth, you need to find a way to make me feel like a winner. For example, at one booth, anyone who could do 20 suspension push-up/ knee tucks could win a prize. I didn’t care about the prize, but I wanted to challenge myself. I managed to do the 20 (barely), and left happy. I didn’t care that the 20 year old guy just after me did them in mere seconds without looking remotely tired because I wasn’t pitted against him. Hey, that was me when I was that age.
But I’m not that age anymore, nor do I wish to be. I’d have to give up my boys if I were that young again, and a modicum of wisdom. The point being this – if fitness brands are ignoring someone as confident, assertive and fit as I am, what the heck do they think is going on with women my age who are nervous about exercise? If that were me, I’d be defeated at the start.
If you are a brand, let me help you out – we have more stamina, time, long-term view, patience, and MONEY. Find a way. And for my birthday, please send me Aloe Blacc.
I am unstoppable, not invisible.