Health and beauty are inside jobs! Body image and a “perfect physique” are matters of perspective, culture, history, and whatever the mass media tells us.
Can you say “Mixed Messages?” Don’t believe us? Take a brief tour through past wistful wishes for va-va-voom figures. Look at what people were willing to do to achieve that “look du decade.”
Don’t make us talk about you years from now! Our gift to you as we wrap up — no, not gifts. We are not that organized! — Work the look you already have. Embrace it; Look it in the eye and say “Ell-bees – you and I are going into the New Year together baby, guilt- and stress-free!”
Whoa now you Vixens, Dashers, and Red Nosed sorts! Don’t go overboard — or is that “oversleigh?” We said give yourself some body-lovin’ self-acceptance while staying active, not plunk down your hiney so finey!
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by Kymberly Williams-Evans, MA and Alexandra Williams, MA
And the winnah winnah winnah is …………….. ONE of you is correct. Ok, I’ll give. First, we assume you mean “static” or holding still when you say “deep stretching.” In that case, stretches are best held when muscles and the core body temperature are at their warmest. For static stretching, that spells “post activity.” Your heart rate is up, you’re possibly sweating, your internal temp is toasty – good time to ask the muscles to ex–teeeeeend. Is ONE of you hot under the collar now?
Alexandra: We covered some of this (including a lovely picture) in our post Stretch it or be Wretched. But the full truth and nothing but the truth is essentially whatever Fun and Fit say it is, for the simple reason that we sprinkle a light dusting of truth over
nothing everything we do, so we’ll give you even more info. While doing your post-exercise stretches, please hold and argue, yell and scream politely discuss your differences of opinion for at least 15-30 seconds so that you can get improved active range of motion, rather than a quick 5-second dish-throwing tirade discourse about improved passive range of motion. Keep in mind the goals of stretching: 1) to maintain or improve range of motion (flexibility) and 2) to reduce the risk of injury and soreness. You will reach these goals better with warm, happy muscles that have been contracting and extending throughout your aerobic workout and are now ready to solely lengthen.
Kymberly: Let’s divide and conquer – umm, this is the segment that is not couple’s advice. To prepare to move, (i.e. hike, run, walk) you need to actually move. Yes, indeedy. A warm-up needs to literally heat up the body by mimicking the workout to come. That is, in your warm-up, do the type of movements you will be doing in the workout, but at a lower intensity and graduated pace. Rehearse the joint actions and movement patterns you are about to perform.
For example, if you are about to take a power or dog walk, the best warm-up is walking – not jogging, side stepping, or squatting. Start at a moderate pace, ideally and initially on flat terrain. About 3-5 minutes later, pick up the pace and stride intensity. Holding still and stretching statically would be the opposite of this.
Guess what? As you warm up, you are actually building in the necessary stretches — dynamic (moving) ones. By definition, if I am contracting my quadriceps, my hamstrings are simultaneously lengthening. As I swing my heel forward to take a step, my shin contracts. Its antagonist, or pair, the calf muscle has to extend. So you really are stretching pre-workout, but in a dynamic way that meets the warm-up goals.
Kymberly: The muscles are most helpful when warm, pliable, and extensible. Also, all the latest research concludes that static stretching before exercising offers no injury prevention protection. Nor does pre-activity stretching help minimize muscle soreness. ARE YOU LISTENING PEOPLE AND COACHES?! ALERT ALERT –EXIT THE 80’s DOOR AT THE END.
Action: Stretch your horizons and knowledge about what and how to exercise by subscribing to our blog. Enter your email in any of the handy dandy boxes around and about our site. We come to you with active aging advice twice a week, FUh -REee!
Alexandra: This post took us 15-30 hours to write in a non-passive way because that’s how long it took for us to conclude that no
stupid, **&^*^%$ reputable research exists about “cranky” muscles. As a sop, though, here is a nice, compassionate saying regarding cranky, angry people.
Kymberly: So who won the bet, G or E?
Dear Readers and Crankyfoos: What is your favorite stretch after a long hike? What do you argue about during your strolls? Remember to subscribe if you have not already.
Photo credits: Photobucket.com
Kymberly Williams-Evans, MA and Alexandra Williams, MA
Brush your teeth before sitting down to watch a TV show. You’ll be less likely to eat those high-calorie, no nutritional benefit snacks.
Write out your grocery list, then stick to it. If marshmallow caramel chocolate double-dipped snack-a-doodles aren’t on your list, they don’t go in the basket. You can’t eat what isn’t in the house.
Whenever you have to wait for someone (a child at school, spouse at an appointment, friend at the movies), walk while you wait instead of sitting. If you have to stay in one place, then stand and move about the room (or fidget). If it’s a 10-minute appointment, go for a 10-minute walk. You’d be amazed at the number of steps you can add to your day just by NOT sitting.
Buy foods in bulk. If your rice is in a 5-pound bag, then you are lifting a 5-pound weight when you carry it. Do a few bicep curls before you use up all the rice! You don’t need fancy weights to work out. An overhead press with a 5-pound bag of flour works… and leaves you with a nice powdery dusting in your hair.
1. Get up during tv commercials and either walk or jog in place or grab a broom and sweep the floor. Yup, do a chore; it’s not a bore; you can reap more… when you move during ads.
2. Set a timer to remind you to stand up and walk at least 100 steps every 20-30 minutes. Takes just 2 minutes and prevents the physical and mental atrophy that comes with sitting too long at a stretch.
3. Meditate to relieve stress, increase cognitive skills, enhance compassion, reduce blood pressure, and send more blood and oxygen to your brain. Take advantage of free phone apps to build in a 5-8 minute meditation. Longer is great; but even a short meditation session will bring benefits. For suggestions on apps you can download, click to our post Meditation, Menopause, and Memory.
4. Repeat Yourself Yourself. When you go to sit down, sit, then stand, then sit. Then when you are ready to get up again (see my second tip), stand, then sit down, then stand and go! Congrats! You have just completed two squats. If you repeat this down-up-down up-down-up pattern a few times a day, you’ll have easily and quickly worked in a full squat set. Hello easy lower body strengthener!
5. Swap out your computer, office, or tv watching chair for a stability ball. At least you will get some core activation while sitting. Takes fewer than 10 minutes to switch the chair for the ball, but you’ll reap the rewards the entire time you are on the ball. Yes, get on the ball people!
Action: Reading and exercising make you smarter, which also leads to brain health, right? So subscribe to our twice-weekly posts. They’ll get you all smartened up. And first crack at our upcoming Ultimate Abs Workout Collection for Women Over 50 program.
Alexandra Williams, MA and Kymberly Williams-Evans, MA
You might be level- headed, but are you level-hipped and level-shouldered? What do the right and left sides of your body tell about your stance if we take a sidewards glance? Are you a “posture cheater” who displays a sneaky telltale clue that gives you away when you fake standing tall?
Part 3 of our Posture series takes a look at posture from “both sides now” to figure out how you stand (Baby boomers – did you recognize that song title? Joni Mitchell was no slouch). We know where you stand–on top! Or lifted nicely once you add our tips on assessment!
For the record, that is not a peace sign K lays on A at the end of this short video, but bunny ears. Hop to it, sis!
Well, pretty much this:
And some of this:
Photo credit: Creative Commons, kittykaht
Kymberly Williams-Evans, MA and Alexandra Williams, MA
What percentage of women in the US are inactive? It’s not even Halloween, and the statistic should scare us all. 82% This high number of sedentary women is particularly worrisome when you consider that “active” is defined as engaging in a mere 2.5 hours of exercise per week. Whaaaaat??!! That’s an average of less than 22 minutes per day of movement. So 82% of our nation’s women are struggling to work in even 22 minutes a day of activity.
Let’s hope you are a stat buster making up for the rest of the nation! If not, you can be by sneaking in at least 150 minutes of exercise per week. Need ideas how to start, restart, or up the ante? Check out some of our posts that will help you activate to health and super stats status:
Have a good guess at the percentage of US women who are overweight? If you’ve ever been to a shopping mall in middle America, you may have a good idea. 67%. Was your guess close?
Take a gander at the Healthy Aging for Women infographic below from the University of Florida online, which offers some interesting and perhaps even motivating stats and scoop.
Call to Action: Once you’ve done that, take one more action to improve your health — subscribe to our site if you are not already part of our community. You can use either the pop-up box or the box in the sidebar.
by Kymberly Williams-Evans, MA
Kymberly: Hold on a moment. Did someone other than F and F just slip in a word play? Stand tall and proud just for that. While you’re standing, do some pec stretches and mid-back strengtheners. The stronger your back muscles are – especially the ones between your shoulder blades, such as the trapezius and rhomboids – the more those muscles will contract to lift your spine erect and to keep your shoulders back.
Yeah, you could hire someone to nag you to bring your shoulders down and back, but that’s no fun is it? Instead let’s think of fun things that FnF could stand for (as seen in your salutation).
Alexandra:What? That is a gimme. Anyone who’s seen my high school photos knows that FnF means Foxy and Fine! Hello? Did you not see those HOT photos of me that were never taken? Let’s pretend for a moment that we are answering Sharon’s question…nope, it’s passed.
But in the spirit of general pride and gaining two inches in height, I’ll give you our mom’s secret (she was a modern dance teacher)–ask someone to poke you between the shoulder blades at the dinner table. It’s a quick, yet mildly annoying, reminder to contract your mid-traps (that is fancy-talk for “pull your shoulder blades toward each other”). Or you could read our post, Look Younger and Thinner Instantly with Better Posture, which is not annoying at all.
Kymberly: Also try our zip trick to remind you that posture involves all the abs, uses the entire core, and requires activating the back side of your body as well.
Alexandra: I also see that Kymberly mentions chest stretches above. What she didn’t mention was that standing up taller and opening up the front of your body makes you more–caution, technical term coming–stacked! Not just appear so, but actually more frontal real estate. And you can then breathe better too. Since it’s hard to remember to pull your shoulder blades into a close, personal relationship, I’ll share a hot little workout trick I made up years ago. Do some of your exercises with your back and shoulders against the wall. For example, bicep curls or forward raises. Even though you aren’t actively focusing on “moving” your back, it will be easy for you to notice if you fall forward off the wall. Find out more about these quick and easy posture reminders at our post, Posture to Perfection.
K: In short, worry less about what you see in front– the pecs and anterior deltoids — and more about what’s happening behind your back. Just like in high school.
A: Did someone say “Off the Wall?” When the world is on your shoulders, Gotta straighten up your act and boogie down. Quick, who sings that? If you can sing and dance this entire song with shoulders back, you win a free Moonwalk lesson!
Readers and posturemongers: What reminders do you use to maintain good posture? Who had a mom who nagged you to stand up straight?
Kymberly Williams-Evans, MA and Alexandra Williams, MA
Active Aging: Making frequent small choices that enable you to move as freely as possible throughout your world.
Say what?! Well, I could have said “Move a lot and exercise,” but it’s not really that. Besides, that sounds like one or two choices per day. The truth is that it is NOT so much the choice to go to an exercise class or do an activity that works up a sweat. It is the repeated small choices we make every day.
I’ll give you an example that illustrates the “Use it or Lose it” principle. I was at an event this past weekend where we had access to a pool, which was at the bottom of a hill. After swimming, we had lunch at the top of the hill. It was very hot, so the 3-minute walk up and down the hill wasn’t fun. A ride was provided for those who didn’t want to walk. Nearly everyone took the ride, saying they didn’t like to walk uphill. That was a choice. Yet if we play this out, look what happens:
Many older people we know (and a few younger ones too, sadly) are no longer able to walk at all, due entirely to the many small choices they made over the years to NOT move. They didn’t use their legs, so they lost the ability to use their legs. They aged inactively.
What do you think might have happened if they had chosen the stairs instead of the elevator? Those were repeated, small choices. What if they had gone for a 10-minute walk around the block while waiting for their loved one to come out from an appointment or school? What if they had gone in the pool with their kids instead of sitting on the chaise longue? Or stood up to change the TV channel instead of using the remote control? All small choices that lead to active aging.
You don’t need to get sweaty and exhausted. You don’t need to climb a steep hill … today. You just need to make small, incremental choices every single day that lead you toward doing the things you want to do five, ten and twenty years from now. What you don’t use, you’ll lose. Once you’re in the habit of walking, you’ll find that sitting for long periods of time is actually physically uncomfortable. And you want that. You want to be more comfortable moving than not moving.
This is my plea to you – Make small choices
And this is my wish for you – Live a long, active, healthy, enjoyable life that ends abruptly, not slowly
by Alexandra Williams, MA
What are some of the small choices you make every day that lead you toward or away from activity? What do you want to be doing when you’re 65, 75, 85, 95?
Make one small choice right now and subscribe to our fantabulous posts by entering your email right over there to the right.———> They will magically arrive in your inbox two times per week. Also, subscribe to me, AlexandraFunFit on Periscope, and watch my amazing travel and fitness scopes (videos).
Kymberly: Dear Gina: As you are doin’ the Tighten Up in Texas, keep in mind this pithy and wise quote I made up myself: “Keep the mind clear and the body confused.” Always know what, why, and how you are performing your resistance exercises. That’s keeping the mind clear.
And change up those resistance training exercises every so often. That’s where the body confusion comes in. Be careful not to mix up the two and wonder what the heck you are doing and why, but gosh, you sure have done it for a long time. That’s akin to saying “gee the food was bad, but at least they had big portions!”
Anyway, we are really talking adaptation and progression here, not muscle memory. You want muscle memory, which allows you to achieve good form and coordination. And you want to constantly push yourself to progress. Once you adapt to a move, it’s time to vary the exercise in one of many ways.
Alexandra: I want some muscle memory. I want to remember what, why and where my muscles are! I had them just a minute ago. I think they got lost behind my Buns of Cinna! Geez, at this point I have a Samwise and pithy quote that I made up, and it’s better than Kymberly’s. It is this “Frodo, Frodo, it’s me – Sam. You have Muscle Alzheimer’s.” I too want to adapt and progress, but I call it something different. I call it “I let my boys make it through their teen years by reminding myself it would soon be over, and I would again find harmony and joy in their company.” Adapt? Yup. Progress? They’re alive aren’t they? So some days I lift my car keys and purse 15 times as I contemplate running away for 3 years. Other days I lift my car just once, and contemplate hurling it, and myself, over a cliff. Light weights one day, heavy the next.
K: Ummm, so where were we? Basically, adaptation can occur anytime between 1 and 12 weeks– for each new move. Unless you are Alexandra, then it’s a lifelong process. For you, Ginaroo, I would change up about 20-30 percent of my workout every few weeks. Don’t completely throw out one routine for another all at once. Morph your routine with one, two, or three new approaches each week without getting caught up in exact formulas. If you no longer see or feel progress with a given exercise, change something about it. If you feel stale with a move, throw out the old Cinnabuns. Couldn’t resist.
As for what element to change, that is the fabulosity (made up that word too and proud of it!) of resistance training. You can select to change any number of elements to keep your body adapting upwards and program fresh:
So many ways to vary: the exercise itself, the equipment, the speed, the balance factor, the resistance factor, the range of motion, the order of your routine. Get happy and choose what appeals to you.
A: Forget your troubles, come on get happy, gonna chase all your weight away. Said Hallelujah, come on get happy, get ready for the push-ups day! What appeals to me has nothing to do with working out. It involves curly dark hair and manly t-shirt smell. Really, I just go to the gym and work out so I can sniff the hotties. Oh, and I’m paid.
K: And whoever said to change your routine to avoid muscle memory, needs to read our blog in a big way. You change your routine to avoid lack of progress from overadaptation. Force the body to adapt upwards. Just as I have had to adapt to having a twin who lifts car keys for a workout. As you can tell by the fine quality of my advice, I do all the heavy lifting for her.
You will then be so strong you will want to subscribe to our blog to get active aging answers twice a week. Subscribe now in the box above or to the right.
Our friend and colleague, Debbie is a personal trainer, group exercise instructor, fitness club director, running coach, and repeat dog rescuer, who blogs over at Coach Debbie Runs. She isn’t quite as tough as this post makes her sound. She has been working with a mature population for many years and understands how to lure exercise haters into a healthier lifestyle. She hopes you will check out her blog for inspiration, training programs, and tips on living a plant based, active lifestyle.
By Debbie Woodruff
I didn’t become a personal trainer for the huge amount of money I could make. Nor for the glory and fame that I could achieve. Nope, I became a personal trainer because I believe in health and fitness. Our lives are much better when we exercise.
Which is good because there hasn’t been a much fame, glory, or money involved. But I do know I’ve made a difference in a few lives, so that’s a pretty good trade-off.
However, I have grown pretty tired of hearing one comment, not just from clients, but from non-exercisers in general. Various people who come to the gym, friends of clients, even other bloggers will walk in, look disdainfully around at the equipment, the members sweating, the trainers training, and say, “I hate to exercise.”
As a trainer, I used to consider this a challenge. I envisioned working with these people, creating a program for them, finding something that they do enjoy, and they would become lifelong exercisers. Happy ending! Barring that, I could at least make them like me enough to enjoy the time we spent together training.
The problem with the former plan is that it rarely happens. Exercise haters stick to a program for a while, whine and complain a lot, begin to find excuses, then disappear from the face of the gym forever. Or at least until it is time for next year’s new year’s resolutions.
The latter solution isn’t perfect either. A large segment of the population can’t or won’t hire a personal trainer, so I’m missing a large part of the target audience. While I do have a few clients who train with me because they enjoy my company, they would rather chat than work out. And they are terrible at adhering to the other parts of an exercise program normally done on one’s own, like cardio, proper nutrition, and lifestyle changes.
I’m tired of sugarcoating exercise, of trying to make everyone happy, of spending my valuable time convincing exercise haters to enjoy doing something that will make them live longer, feel better, play stronger, and generally have a better life. So, to that end my new mantra is…
Whoever said that everything that you do in life had to be fun? We, all of us, do many things daily that we don’t really enjoy. Do you like brushing your teeth? Cleaning the litter box? Washing the dishes? Vacuuming? Do you do it? Yes, because not to do it would leave you in a very dirty place.
Even if you enjoy your job, you don’t always like it. But you do it because, you know, you need to eat. You clean your house, mow your lawn, help your kid with homework you may not understand yourself. Fun? Not really.
You do all of these things because you have to, need to, are compelled to, whatever. For the most part, you don’t do them because you like them. You may even hate them.
If you spend a half hour three days a week weight training, or some other form of strength building exercise, and take a little time for a walk most days of the week, you can receive benefits way beyond having a clean litter box. You can lower your cholesterol and blood pressure. You can reduce your risk of heart disease, osteoporosis, obesity, diabetes, and cancer. You can reduce the pain of many joint diseases, improve your posture and balance, and general overall health. You will feel better. You will look better.
All of this for only two or three hours a week. Many people spend that much time a night watching television.
So suck it up, buttercup. Just get out there and exercise. It doesn’t matter if you don’t like it. You need it. It’s important. There are many resources available if you are new to exercise and need a little help getting started. You can contact me if you have question, either in the comments below, here on Kymberly and Alexandra’s Fun and Fit blog. Or run over to my contact page.
Who knows. You might even begin to like working out. A little.
Readers: Is there an exercise mode you HATE? Which do you love (or at least tolerate?) We hope Debbie’s post has inspired you to get moving. You can start by subscribing to our site or by checking out Debbie’s. Toodle oo for now!
I know many people who love to practice yoga, as they find it to be a calming, centering activity that relaxes their mind AND body. I’m not one of those people. When I try to do yoga, my mind just wanders and I notice all the parts of my body that hurt. So yoga is definitely NOT relaxing for me.
For others, reading is a release and escape. For most of my life, I was the same, as I’ve loved to read ever since I was three. But now I just feel guilty if I read anything except professional research or nonfiction, as I have so many things I HAVE to read before I can pull out something I enjoy (or so my massive guilt hormone would have me believe).
Just as many people like to combine their foods, I like to combine my activities. That seems to quiet the guilt hormone beast that lurks somewhere behind my sweaty-mascara right eye. So I combine action with relaxation by walking. And baking. And taking pictures. But not of my baking because my photo skills aren’t yet good enough to make me feel warm and self-satisfied inside. Only a piece of homemade sourdough bread can do that.
Almost every day I walk. With the dog. Or alone. With my camera. Whether it’s a short 20-minute visit to our nearby meadow, or a 6-mile hike with a friend once a month, I always come back from my walks in a composed, steady state. I like ticking off the benefits:
* reduced stress
* completed most of my 10K daily steps
* created a happy dog
* focused mind
* shot some great (I have self-confidence) photos
* communed with nature (though I have strong opinions about bugs touching me)
* escaped (temporarily) the demands on me
* maintained my weight and fitness levels
What about you? Do you find it relaxing to combine activities? Are you able to appreciate yoga or meditation? Do you feel guilty about taking time to relax? And what do you do to relax? Do tell. I might add your idea to my list.
by Alexandra Williams, MA