Tag Archive

Tag Archives for " fitness advice "
1

6 Overlooked Habits Every Woman Should Develop for Her Health: Guest Post from LaToya

overall htalth, 4 hapooy midlife womenAttain Overall Health

We all know that to be healthy, we should eat right, exercise, get plenty of rest, and drink lots of water. Total health, though, isn’t only about being physically healthy. When thinking about your well-being, you should consider your overall health, including your physical, mental, emotional and spiritual health.

There are many unexpected habits you can develop to create positive changes in your overall health. Here are six overlooked habits every woman should develop for her health.

Practice Gratitude

Do you regularly dedicate time in your day to being grateful? Research has consistently demonstrated gratitude can have a profound and lasting impact on our health. Regular gratitude practices have been scientifically proven to help you sleep better, reduce stress hormones, lower blood pressure, improve self-esteem and even lower the risk of depression.

A gratitude practice doesn’t have to be extremely involved or take a lot of time. Try starting your day by thinking of five things you’re grateful for every morning. Or you can make a nightly gratitude list before going to bed each night. Adding gratitude to your life is a small change that can have a large impact on your well-being.

Research demonstrates that gratitude can have a profound and lasting impact on our health. Click To Tweet

Know Your Numbers

Most of us know what the number on the bathroom scale reads without even checking, but how well do you know the other numbers related to your health? Can you spout off your blood pressure, cholesterol or blood glucose numbers from memory? Many of us can’t, so instead we trust our medical professionals to track the information for us.

Educating yourself about your personal health information is extraordinarily important. It can help you to understand what’s normal for you, and it will give you the confidence to push your doctor to look deeper at something when you know something isn’t right.
Tracking your medical information can seem daunting, but you can use a simple online program such as My Medical to track all your records in one place. You can also access the records from anywhere, which can come in extremely handy in an emergency.

Most people recognize doing volunteer work has positive effects on your mental and emotional well-being. But did you know it can be good for your physical health too? A study by researchers at Carnegie Mellon University found a link between people who volunteer regularly and lowered blood pressure.

Volunteer Your Timevolunteer match, overall health

In addition to the health benefits, volunteering is a great way to meet people with similar interests and to share your expertise with people who need it. You can find volunteer opportunities in your area at VolunteerMatch.org.

Practice Self-Care

As a woman, taking care of yourself is something that gets pushed to the bottom of the list of things to do. Self-care is critically important to our well-being though. As women, we often feel as though we have to give to others first and put ourselves last. But if you’ve completely worn yourself down and left no time for rejuvenation, you have nothing left to share with others anyway. By taking the time to care for yourself first, you’ll find you have even more energy and time to share with others.

Self-care rituals don’t have to be time-consuming either. By taking time throughout the day to check-in and care for yourself, you’ll be less likely to find yourself completely drained. If you’re not sure where to start with self-care, check out this list of 45 simple self-care practices to get started.

Say “No” More Often

It might be easier to say yes when someone makes a request of you, but it’s not easier on your health. According to the Mayo Clinic, while it might initially feel more stressful to say no to a request, it can relieve stress in the long run. Simply because a request is a worthy one doesn’t mean you have to be the person to do it.

Consider new commitments carefully before agreeing. If you don’t feel like enthusiastically saying yes, then you’re probably better off saying no. It will give someone else the opportunity to participate and reduce the stress you feel from overcommitting yourself.

Older women Drinking Wine, overall healthDrink Some Wine

While excessive drinking can have serious health repercussions, research has consistently demonstrated drinking wine in moderation (one glass per day for women) can have positive effects in a variety of health-related areas. Moderate wine consumption, specifically red wine, has been shown to improve memory function, prevent blood clots, reduce inflammation, promote weight loss, reduce the risk of cancer, improve bone mass and reduce blood sugar problems, among many others.

You should still pay attention to the activities traditionally associated with good health, such as eating right and exercising. As you can see from this list, though, there are also a lot of nontraditional ways to improve your health and overall well-being.

Photos courtesy of Shutterstock, provided by LaToya

Action: Subscribe to our blog. Read the posts with a glass of wine. Do it for your health.
Bio: LaToya has been involved in the fitness and health world for more than 25 years. An author and researcher, she has written extensively on topics ranging from alternative medicines to cutting-edge fitness programs. She now writes for eHealth Informer. LaToya has a passion for self-improvement and wants to make sure you have the tools and confidence you need to reach your goals, no matter your age or ability.

Need more support to embed healthy habits? These posts may help:

4 Stages to Healthier Habits

7 Healthy Lifestyle Tips: How Can You Create Better Habits?

How Do I Get Healthy Habits to Stick?

Replace Health Cares with Healthy Habits (from BlogHer)

Save

Save

Save

Save

Save

Save

Save

Save

Save

Save

Save

Save

Save

Save

Save

Save

Save

Save

Save

16

The Best Time to Work Out: Now or Later?

“When is the best time to work out, especially if I am over 50?” a reader asked us. Actually many of our fitness class participants wonder the same. In those cases we tell them it’s whenever our classes are scheduled. For the rest of you though…..

Sooner or Later? Best time to work out?

Now? Then? Tell me When!

sandbird at the beach

The early bird gets the calorie burn

The Best Time to Work Out Is …

Kymberly: Your timing on the timing aspect couldn’t be timelier as we just read a concise wrap-up of factors that help people stay consistent with a workout program. The absolute BEST time is when you will actually go. You derive benefits from exercise whether it’s o’dark thirty or too damn early o’clock. However, people who exercise early in the day tend to be more consistent and therefore more successful. The early bird gets the burn!

What’s the Best Morning Workout?

When is the best time to work outRise and Shine, Workout People!

Alexandra: If you’re a procrastinator, I’d recommend morning as the best time to work out. That way you will be done with your exercise, and can focus on putting off all the other stuff you should be doing! Some of my university students sign up to work out later in the day simply because they don’t want to wake up early! Of course, by “early” they mean “before lunch.” So the best time for them is different than for most other age groups.

K: In short, the statistical reality is that human nature kicks in (sometimes even before the endorphin rush!). This plays out as those who put exercise later in the day tend to keep pushing it off…until it’s the next day. Then the next. Those who schedule exercise first thing simply adhere better.

As for me, I love to exercise in the evening when I can watch tv guilt-free as I pedal along on my indoor cycle. But then, I teach morning classes, so I’d say for me, the BEST time is when I am paid to work out and people are counting on me to show up.  Yup– that is my favorite time!

When is the best time to work out? Click To Tweet
Retro exercise Best time to work out

Increase Your Exercise Adherence – Become Blonde!

A: Sort of related, but not exactly (meaning: “not much really, but I just want to put it out there”) is that one trait people who have lost weight and managed to keep it off for at least 1 year have in common is that they eat breakfast. It didn’t matter what time of day they worked out, yet it did matter whether or not they ate breakfast (Wing & Phelan, 2005).

Consistency Trumps the Hour

Here’s the secret, no matter what time zone you’re in or if you put your workout where the sun does or doesn’t shine, Be Consistent!

K: Like F and F twins, great questions often come in pairs, so allow us to answer “what’s the BEST cardio activity?” while we’re at it. Click to find out.

Dear Readers: When do you work out and why?

ACTION: Now is the best time to subscribe, especially if you want the best tips to work out your bodacious baby boomer bod.

Photo Credits: Creative Commons

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Save

Save

Save

Save

Save

Save

Save

Save

Save

Save

3

Over 50? Create the Best Workouts Possible: Part 3

Over 50; Alexandra in poppy fields

The Hills are Alive with the Sound of Moving

Key Exercise Principles to Consider if You’re Over 50

Over 50 and wanting workouts designed specifically for your active aging goals and body? Whether you are a fitness elite or novice, your approach to training needs to shift in the second half of life. Take into account 6 principles that will help you select the most effective, life enhancing exercises possible. This week you get two principles in one post.

This is part 3 of a several part series that offers you insider fitness strategies you can take advantage of. Check out Part 1: Best Workouts for Your Over 50 Body: Part 1

You can find Part 2 here: Create the Best Possible Over 50 Workouts: Part 2

If you recall (or hop over and back to read Part 1) you’ll know you can apply the 6 principles in any combination or separately. Apply one, two, or all six to a given exercise; use three principles total in one session and a different three in another; focus on one principle one day and another the next. Regardless of how you mix and match the principles, you will reap the benefits.

Over 50? Do you apply any of these 6 principles to your midlife workouts? Click To Tweet

Principle 3: Activate from the Middle to Extremities; from Inside, Out

Quality movement originates from the center, then translates outward. Whether moving or holding still, ideal movement has us first activating the core, then putting the arms and legs in motion. Ab work is the perfect example of this principle. We compress the abs, then shift the arms, spine, legs into position. Having good posture also requires central activation as the “base.”

Example: Move from Proximal to Distal, from Core to Hands and Feet

Over 50, move from Inside, Out

Use Your Core to Get More

When putting weights or resistance into hands or onto legs, it’s even more important to first make sure you have activated your core. You don’t want your weighted arms and legs waving about distally until proximal muscles are stabilizing or contributing.

Decades of good and poor body mechanics leave evidence. A 60 year old who turns on her core, then adds resistance will be able to train longer in life and with less risk of injury. Let this be you! Compare this scenario to someone who has a lot going on in the limbs (resistance added, no less), but very little in the core. Don’t let this be you!

Principle 4: Offer Movement Patterns that Enhance Cognitive Skills

No doubt you have heard a lot about exercise’s effect on the brain. This is an exciting time to be a midlifer given the research about how much we can train our brains via movement.  We still have time and opportunity to make a difference in how well our brains work as we age. Our exercise choices will serve us well throughout our life if we put Principle 4 into play now.

Take advantage of the latest findings and overlay cognitive tasks and moves into your programs. We baby boomers are of an age and awareness level that we can greatly benefit from brain stimulating exercise.

Curious for more on this inspiring, exciting subject? Read the following posts:

Exercise Can Train Your Brain | Key Points from the IDEA World Fitness Convention

Best Exercise to Improve Memory

Spark Your Brain with Exercise

 

Exercise Your Right to a Better Brain

Example: Integrate Moves that Cross the Midline

Over 50: Crossing midline

One of Our BoomChickaBoomers Crossing her Midline at Midlife

Many options exist to bring cognitive activities into your workouts. For example, when you cross the midline with an arm, leg, or both, you stimulate the brain and further integrate the left and right hemispheres. Why not bring in moves that accomplish multiple goals simultaneously?

Example: Squat to Rotating Knee Lift

For example, instead of doing a squat to a straight ahead knee lift with a slight hold in the knee lifted position (balance and strength move), replace the sagittal plane knee lift with one that rotates inward and draws to the opposite elbow? Think of this as a standing cross crawl with cues to rotate enough to have a knee or elbow come across the midline.

Example: Standing Long Arm, Long Leg Diagonal Cross

Another midline crossing balance move is the Standing Long Arm, Long Leg Diagonal Cross. Stand on the right leg, extend the left leg to the side (in the frontal plane), toes lightly touching the ground (or not, if you want to add more balance challenge). Extend the right arm above the shoulder and to the right at about a 45 degree angle. (Basically continue the diagonal line created by the opposite leg).  Your right arm and left leg reach in opposite directions and form one, long, angled line. Simultaneously adduct the leg across the front midline of the body and slice your right arm towards the thigh, also crossing the midline, though in the opposite direction. The long arm and leg pass each other.

Especially if you're over 50, group fitness classes can help with memory, focus, retention Click To Tweet

Switch out one of your cardio equipment workouts for a cardio class with choreography.  Give yourself opportunities to move in more than one direction and with the challenge of following cues. Try arm patterns that cross your midline instead of working bilaterally and parallel. Take a look at 7 Movement Habits to Improve Your Memory Now for more ideas on how and why group classes can help with memory, focus, retention and more. You’ll be pleasantly surprised at how easily you can implement these insider tips.

Happy program design! Putting even one of these principles into action will make your workouts serve you better. And doesn’t your body deserve to be served?

ACTION:Not yet a subscriber? What are you waiting for. Parts 4 and 5? Subscribe now to get all 6 principles delivered to your fingertips.

Kymberly Williams-Evans, MA

Save

Save

Create the Best Workout Programs for Your Over 50 Body

This is My Year Best Workout ProgramsLet’s start the year successfully by designing the best workout programs for your bodacious baby boomer body!

How would you like to make your workouts even more effective, time-efficient, and specific to your midlife needs? Notice I did not say “harder” or “longer.” Are you with me?

Benefits of Designing the Best Workout Programs for Boomers

You can create cutting edge, life-enhancing fitness programs that are low risk, yet high reward by taking into account any of 6 principles honed for the over 50 exerciser. Maintain function and expand, not shrink your capabilities as you age actively with smarter exercises.

Boomers: want to make your workouts more effective, time-efficient, and specific to midlife needs Click To Tweet

We boomers — who range from 53-71 years old — want to enjoy the second half of life actively, comfortably, and energetically. Yet we have five to seven decades of accumulated aches and pains. Joint issues may limit your ability to do high impact activities. I know my arthritic knees definitely affect my movement choices.

1st of 6 Principles

Over the course of the next few weeks and blog posts, I will share 6 of 7 principles I’ve devised based on research, experience, and training that are particularly helpful to our age group. You are getting the professional insider advice from a cover feature article I just had published in IDEA Fitness Journal, the industry publication for fitness pros.

20161230_143942

The 6 principles can be used in any combination or as standalones. Apply one, two, or all six to a given exercise; use three principles total in one session and a different three in another; focus on one principle one day and another the next. Regardless of how you mix and match the principles, you will reap the benefits.

Over 50? Create cutting edge, life-enhancing fitness pgms that R low risk, high reward using… Click To Tweet

Principle 1: Activate Your Back

Have years of sitting, driving — of living life in front of your body — produced forward head misalignment, rounded shoulders, hunched posture, overly stretched or a weak back?

Best workout Programs

Hip Extension in another dimension

The “Activate Your Back” principle reminds us to prioritize actions behind us. Incorporate exercises that require glutes, hamstrings, any and all back muscles. Look for every opportunity to open or extend the pectorals (chest), anterior deltoids (front of shoulder), and hip flexors.

A focus on dorsal or backside moves counteracts prior decades of movement patterns that close off the front of the body. If you take cardio classes, think of this principle as a chance to give your heart and lungs more room to pump and breathe. Even if your teacher is cueing arm patterns in front of your body, try arm movements such as rows, hand to heel lifts behind the back, or any move than puts the arms behind you.

For strength, balance, or stretch classes, choose exercises with hip extension (open hip, leg reaching behind you) over ones promoting hip flexion (closed hip, leg in front of you). For instance, if doing balance work, have your lifted leg start and stay in hip extension. Then slightly raise and lower that leg using the glutes. Add in small loops, counter- and clockwise, all in the dorsal plane — that is, behind you. Or lift your leg only a few inches from the start position to the left and right, tapping lightly side to side, again always with hip extension. Not only do you use your core muscles to compress and stabilize to hold your upper body position, but also you reinforce good posture.

Any time you have a chance to open the front of your body and use the back, go for that choice! Time to put more behind us! Life metaphor, right?

For more on how you can pursue the best workout programs for yourself, check out these posts:

Best Workouts for Women Over 50: 7 Age-Relevant Training Principles

Women Over 50 – We Are NOT Aging Healthfully

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

Action: Subscribe to receive pro tips to stay fit as you age actively. Need we say more. 

Kymberly Williams-Evans, MA

Save

Save

Save

Save

Save

Save

4

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

Boomers on the Loose graphic

Be Loose, Not Stuck!

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

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

From Nothing to Something; From Some to Some More

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

Start Small

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

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

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

Old Fashioned Whoop Ass

Need a kick in the keester to get unstuck?

Say So Long Suckahs to Sedentary Stuckness

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

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

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

Fitness Over 50 - Get your fitness plan unstuck

Title slide of a presentation I offered fitness pros.

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

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

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

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

Sales image for TransformAging

Time for Some TransformAging?

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

By Kymberly Williams-Evans, MA

10

How to Increase Metabolism: Stretching? Cardio? Strength Training?

Alexandra, Dr Hill, stretching, piggy back, how to increase metabolism

Alexandra demos how to stretch while boosting metabolism (not hers, his!)

Dear K and A: How to increase metabolism? How?! I’ve been told that stretching after a workout of strength training boosts your metabolic rate. If that’s true, how long should I stretch to get the good stuff going? In all the years I’ve been going to the gym, I’ve never seen anyone stretch after lifting.  Mary, Holland, MI

Can stretching increase metabolism

Stretch Your Muscles For the Good Stuff

Alexandra: Ah, Mary Mary Mary, you have inadvertently asked several questions!

  1. How to speed up your metabolism, especially for women over 50.
  2. What’s the relationship between stretching and strength training?
  3. Is stretching post workout the best way to increase metabolic rate?

Let’s tackle these questions separately.

Stretching is excellent post-workout (not pre-workout) as it:

  • increases range of motion about a joint or group of joints
  • may elicit positive long-term performance outcomes
  • enhances flexibility (intrinsic property of muscles and joints to go through full or optimal range of motion
  • is an effective intervention for prevention of falls
  • assists in more effective performance of daily living activities

Sources: Thacker et al. 2004; Safran et al. 1988; Woods, Bishop & Jones 2007; Kerrigan et al. 2001; and Misner et al. 1992.

What's the relationship between stretching and strength training? Click To Tweet

That is my diplomatic way of saying that stretching after your workout makes you healthy, wealthy, and wise, but doesn’t have a link to an increased metabolic rate. So how to increase metabolism? Not via stretching. You speed up your metabolic rate by following the suggestions in this post: How Can I Speed Up My Metabolism?

How can you speed up your metabolism, especially if you're a woman over 50? Click To Tweet

I am going to make a wild leap into the Abyss of Assumption here, and say you are looking to burn calories at a higher rate for a longer time? If so, read How Do I Lose Weight but not Bulk Up . It will show how smart you are for doing strength training!

Leap for health and metabolic boost

Leaping Across the Abyss of Assumptions

Kymberly: More good news about boosting your metabolic rate with exercise:  Women who do 40 minutes of cardio exercise at 80 percent of maximum heart rate (fairly intense but not exceedingly so) increase their caloric expenditure for the next 19 hours.  So both weight training AND cardio workouts metabolically zoom you up afterward. Sort of the caffeine of the workout world, eh? Whoa doggies, that’s pretty exciting stuff!

Alexandra: Is it possible you heard the water-cooler discussions about high-intensity interval training, increased metabolic rate and stretching? If so, that is referring to the recovery or “corrective” stretching that comes between short, intense bursts of cardio activity. But that’s not strength training, and the metabolic effect is from the cardio bursts.

Alexandra planking at Lizard's Mouth

Alexandra Looks into the Abyss and Likes What She Sees

Kymberly: As to why people do not stretch after weight training, we can only surmise that it’s lack of education sometimes disguised in their minds as lack of time. Saying they’re “flexibility losers” is just not in us. We can say we found nada, zip, bupkus about stretching helping metabolic rate. (Actually I can say Alexandra found nothing as she did all the research work this time around. Go twin sissie! I was busy watching soccer on tv. And the players did stretch afterwards. Go soccer!) We do advocate relengthening muscles shortened in training. And we’ve covered how to increase metabolic rate post workout. That’s a wrap here at F and F!

Alexandra: I think I’ll just get bossy and tell you to keep stretching cuz it’s good for ya, and keep at the strength training for the same reason.

Kymberly: Lastly, check out our post Stretch Before or After Running, Walking, Fighting?. Then when you do your stretches post-workout, stare at the others as if you are superior and know something they don’t …cuz’ it’s probably true.

ACTION: Subscribe (and strength train a wee bit) if you have not already. Click this link to see what awaits you on the other side. Hint: It’s a bonus that will help you be more capable, confident, and comfortable in your own body. 

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Save

Save

13

Get Ultimate Abs (Better Yet, a Strong Core)

K hanging from Ranch archGet Stronger, Sexier, Sleeker Abs at Any Age

If all goes well, you will age. HOW you grow older is largely under your control and a result of choices you make. Don’t watch your waist expand and your world shrink with each passing year.

Like you, Alexandra and I are baby boomers who know that added years often means added weight, more aches and pains, and reduced strength. But this decline is not inevitable and can be reversed —- if you take certain, critical actions. Some of those actions involve cutting out crunches and adding tailored core exercises that minimize flexing the spine at the neck. You are also well served to perform abdominal moves that require no head lifting.

HOW you grow old is largely under your control and a result of choices you make Click To Tweet

Take advantage of Alexandra’s and my 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? By taking a look at our our newly created “Ultimate Abs Workout Collection for Women Over 50” program.

Bust the myth that a 6-pack indicates a strong, age-defying core. A 6-pack certainly looks good. Yeah, we gotta admit that! And it does indicate low body fat. But it says nothing about the ability to function well in daily life, do fun physical activities, or maintain amazing posture.

Don’t watch your waist expand & your world shrink with each passing year Click To Tweet

Tap into the ABCs: Abs, Balance, CoreK doing splits at ranch in tree

Enjoy some of these photos of me (Kymberly) reaping the benefits of having a strong core even if I don’t sport a 6-pack.  Not only do I get to guest teach classes such as “Abs, Balance, and Core” at Rancho la Puerta fitness resort, but also I get to goof off in the oak grove.

I don’t know about you, but I don’t want to work as hard as it takes to get back the 6-pack of my youth (that I may or may not ever have had in the first place). More to the point, it’s totally possible to have a youthful, functional set of abs even if your 6-pack could be described as a 10-pack.

But you do need core strength to beat the aging odds.

You need core strength to beat the aging odds. Click To Tweet

What is the Cost of Not Getting Active?

For one,  your body grows old faster than your mind. For another, your risk of injury and falling increases. Then there’s that fashion seduction of elastic waistband pants.

K piking while seated at RanchForget that! Gain core power galore! Take a look at our program to see whether it might be right for you.

ACTION: Click this link to learn more about the Ultimate Abs Workout Collection for Women Over 50.Ultimate Abs binder image

 

 

 

Kymberly Williams-Evans, MA

 

Sign up to start "youthifying" today.

21

3 Biggest Treadmill and Stairclimber Mistakes [video]

Alexandra on treadmill wrong

Alexandra gets Lost in Translation

Do you hop on the stairclimber or treadmill to get a good workout for your wrist, neck, or spine? Do you have a goal to put all the load into your joints as you lean either too far forward or too far back? Didn’t think so!

Yet that is what we see from treadmillers and stairsteppers of all ages – not just baby boomers. Ouch and WTH?! (“What the Heck” – we don’t cuss ‘round these parts much).

At any given moment we can go into the cardio equipment area of a gym and see people working super hard. Yet their form denies them cardio benefits while stressing joints. Don’t let this be you! (If you do want a good workout on a treadmill, read our post “Treadmill Walking Workout.”)

What are the 3 biggest mistakes exercisers make on the treadmill & stairclimber? Don't let… Click To Tweet

Three major treadmill and stairclimber no-nos we see involve:

  1. heavy wrist bend
  2. elbow lock that leads to neck tension
  3. posture that is either hunched forward or inclined back.

Take a look at our priceless video demo.

Then check your form next time you hit the climber, treadmill, and even the elliptical machine. Go for natural arm swing, not death grip on the machine. If you can let go of the side or front bars and stay vertical you are probably doing it right! If your hair looks good when you are done, you are probably doing it light! Ahh ahha.

Dear Climber-Stepper buddies: Are you a wrist leaner? Horse reins grabber? What’s your best piece of advice for cardio exercisers? Besides reading our posts, of course. 

ACTION: Want a stronger core and better abs? Check out our newly released program: “Ultimate Abs Workout Collection for Women Over 50” (23 videos, 10 modules, popular abs questions addressed).

Sign up to start "youthifying" today.

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Save

34

4 Exercises That Waste Time [Video]

At Tenaya with mask in soap class

Let’s face it: some exercises plain ole stink!

Have you ever suspected that exercises “your friends” were doing were ineffective? Possibly time wasting and not producing desired results? Or worse, injurious? In our years of teaching, we have definitely seen some wacky exercise choices. We could do a list of 35 (one for each year we’ve been group fitness instructors), but decided to pick 4 that we either once taught — oops! — or have seen colleagues teach. (Throwback to the 1980s).

Are you doing any of these 4 exercises? If so, STOP IT! You're wasting time & possibly… Click To Tweet

We’re sure these all made sense at the time, you know, before anatomy & physiology were invented. Possibly a few laws of physics too. Definitely before we baby boomers became the over 50 midlife crowd who needed to make the best workout choices possible.

Now for the 4 Exercises You Never Need to Do Again

Cardio Arm Circles

Cardio Arm Circles are Serious Business

1. Arm circles – jog in place and circle your arms around until your shoulders fall off. You’ll still need shoulder pads from the 80s if your goal is to develop your deltoids, and not just fatigue the shoulder joint.

side-lying leg raise

Jane, that doesn’t even look comfortable!

2. Side-lying leg lifts – Think “feel the burn.” Why would you want to feel burned? Not even calories feel that way in this useless exercise.

Cardio Windmills

Come on, Twist that Spine w/ Windmills

Ever suspect that exercises *your friends* were doing were ineffective? What about these 4 moves? Click To Tweet

3. Windmill toe-touches – Way to go with the unsupported forward flexion and repeated, quick spinal rotation. This move can actually hurt your spine.

4. Frantic “bicycle” crunches – elbows forward and to knees, with wild spinal twists. By the way, if you slow down and do this one with good form, it goes from the “lame” to  “great exercise” category. In the spirit of sharing, here is the correct way to do this one (note armpits, not elbows, to knees slowly).

Only do bicycle crunches at a slow and controlled pace for them to be effective. Click To Tweet

PS Yes, we did survive all of the above. Somehow…..

Exercisers: What are some of the most useless moves or exercises you have done?

Photo credits: Creative Commons – loufi,  Alexandra Williams and Kymberly Williams-Evans

ACTION: If you want to access abs moves that are effective AND targeted to women over 50, enter your name and email below. No obligation. No time wasting. Maybe some waist whittling though.

Graphic for Ultimate Abs

Yes, I'm curious about the "Ultimate Abs Workout Collection for Women Over 50." I understand there's no commitment now; that I'm simply expressing interest to be invited into the test group that gets the whole program for $19 once it's released.

Kymberly Williams-Evans, MA and Alexandra Williams, MA

10

“I Need Energy”- 1 of 6 Reasons to Start Getting Fit Today

Are you one of the many 50 plus year olds exclaiming “I need energy?” Feeling you don’t have the energy to work out? Are you new to exercise? Returning after a break of a few (or 30) years? Not really excited about exercise, but know you should? Hate the word “should” because it makes you feel guilty? Us too.

In any case, the perfect time to start a get-fit regimen is today. You know, right after you read this post. Or do your lunges while you read it. Then take a few sweaty selfies to prove your dedication.

Six reasons to get you motivated:

1. People your age are starting to have health issues and you don’t want to join your peer group in this particular activity. You want to stay vibrant and energetic and independent and active and you know that it takes just a few new habits or changes to get where you want to be. You also want to stick around long enough to add commas and remove a few “ands” from the previous sentence.sunlight through the trees

2. Your high school reunion is coming up. Time to impress that person you always had a crush on. Time to make all the mean girls super envious of your vivacity. Have you noticed that fit people are attractive? It’s actually true. Exercise and healthy living give you confidence and energy. Confident, energetic people appear more attractive. Some weird evolutionary thing that makes sense. Notice we didn’t say “skinny” or “thin.” We said “fit” and “healthy.” Define your goal, baby.

If you view yourself as an exerciser your habits will change to meet that self-image. Click To Tweet

3. Your stress levels will go down. Yup, exercise reduces stress. In fact, it’s the number two motivator for working out (We know you’re wondering, so click this link to read our post that gives the number one motivator). Making snow angels decreases stress too, FYI.

snow angel Alexandra I need energy

4. You will avoid the somewhat unrealistic expectation that you can get fit in time for a trip that starts on a Saturday if you start working out on the previous Wednesday. Much more realistic is to start a wee bit sooner. If your goal is weight loss, you can safely sustain a weight loss of 1 ½ to 2 pounds per week, so if you start today you will lose about 6 or 7 pounds in less than a month. If you’re thinking, “Hey, my goal is 35 pounds. What good is 6 or 7,” my answer is this – you’ll be 1/5th of the way there, if “there” is your weight loss goal.

But your outlook and how you feel will be 75% of the way there, because research says that you will start to view yourself as an exerciser, which means your habits will change to meet that self-image. In straight-talk, after a few weeks your self-perception will change. From there, your activities change to meet this new self-view. Four or 5 months may seem like a long time if you’re planning to lose 35 pounds, but how long did it take to put ON those 35 pounds? Give yourself a break, eh?!

Kymberly walking in snow I need energy

5. Want to be smarter? Want to stave off memory loss, confusion, and dementia? Er, wait, I got distracted. More than anything else, exercise makes you smarter. Your brain gets bigger. It works faster and more efficiently. It gives better commands to your body. I always tell my university students that the best time for them to take a test is right after exercise class, NOT after staying up all night studying (while ingesting abnormal amounts of caffeine). We love the link between exercise and brainpower so much that we have written extensively on it. Exercise Can Train Your Brain, Spark Your Brain with Exercise, and Exercise Your Right to a Better Brain are three posts to get you started.

Exercise makes you smarter. Your brain gets bigger. It works faster and more efficiently. Click To Tweet

Sunset over water6. You will have more energy. You will save money. You will look better. You will feel better. You will meet a lot of cool people. Your math skills will improve. You’ll get an end of year tax deduction… One of these may be false. Hint: As you now know, exercise makes you smarter, so it’s actually quite possible your math skills will improve. Definitely your energy levels will rise. For example, I was going to write 10 Reasons, but got bogged down when I carried the 1, multiplied the 0, subtracted the junk food, added the Lycra and Voila, ended up with 6 Reasons!

The best time to take a test or give a presentation is right after you exercise. Click To Tweet

ACTION: Ready to be more active after reading this post but want more professional guidance and cutting edge practical tips? Own the complete set of our TransformAging Summit recordings. Learn how here: TransformAging

Text & photos by Alexandra Williams, MA

Sign up to start "youthifying" today.

1 2 3 15