Alexandra Williams, MA and Kymberly Williams-Evans, MA
One caveat: We mention holding for 30 seconds in the video, but research also indicates you can hold for as little as 20, take a short break, then get back into plank position. Whether you choose 20 or 30 second intervals, stick with the plank position that gives you the best form.
While we’re on the subject of good form, this is the second of two videos that Depend Silhouette Active Fit shot with me as one of the models.
For the video where I do some jumps (using the core strength I earned doing lots of plank intervals), read our recent post: Cross Your Legs; Don’t Sneeze: The Boomer’s Exercise Dilemma.
While we’re at it, you may also want to enter for a chance to win one of three sets of KettlePOP non-GMO, organic kettlecorn and sea salt popcorn.
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I was a bit hesitant to accept them at first, as we are extremely
picky discerning when it comes to recommending lifestyle philosophies. After looking through both books, I can see why Hildmann is so popular. He isn’t a zealot, yet shares his passion. He details how and why he became a vegan in a straightforward way that feels inviting rather than browbeating. The best part? He agrees with so much of what we say! Hahahaha. Don’t we all think someone is clever when their philosophies are close to our own?
Quotes such as, “Vegan for Fit isn’t a diet, but rather a healthy way of eating,” and “The recipes…weren’t in any way influenced by the food industry.” And my fitness favorites – “It doesn’t matter what shape you’re in; you can start now-even if you just walk around the block at your own pace… Starting slow and then building up is the key to success. My workout plan serves primarily to increase my feeling of well-being.”
He recognizes that vegans can be the worst advocates for veganism. For example, when Hildmann discusses his transition from vegetarianism to veganism, he acknowledges the “all or nothing” mentality that puts many people off. “What makes me really sad is this ‘I’m a better vegan than you’ phenomenon.”
The people who took his 30-Day challenge have realistic Before and After pictures and results, and Hildmann includes the downsides as well as the upsides when he shares those results.
The actual recipes. Once he gained my respect, I was ready to check out the food. The pictures and ingredients looked really enticing and surprisingly achievable for me (based on the ingredients I keep in the house). I tried a few of them, and they were super tasty. Except for green bell peppers. I’ll never like green bell peppers.
To get a well-rounded feel for Hildmann, I sent him some questions, which he answered in more detail than I was expecting. To put the interview into context, you should know that his dad’s death was a catalyst for his transformation from overweight, junk food eater to healthy chef.
How old were you when your Dad’s death caused you to make a life change, and what was your life like prior to his death? Were you already into fitness?
I was 19 years old when I watched my father die of a heart attack. You can’t even imagine the pain I felt because I always looked up to my dad. Before it happened the doctors didn’t tell him to change his diet in a specific way; they prefered to open up his ribcage for open-heart surgery and after that was done, pump him full of pills to lower his cholesterol. I was also worried about myself because at that time I was severely overweight at 230 pounds and my cholesterol was critically high. I always loved sports, competed in Triathlon and swimming from an early age, but I always struggled with keeping my weight consistent. Yo-yo dieting was what I did, so the weight always came back in the off-season. And I loved what many young people love: burgers, fries, steak, chips and ice-cream. One day I went to the doctor for a check-up and he did a blood test. When he got the results he told me “Attila, if you keep eating what you’re eating, you’ll end up just like your father!” I had to change something so I did some research and cut out all the foods that contained cholesterol and worked myself up to a vegan diet. Instantly I felt better, my skin got clearer, my energy level went up, I had more power and the fat around my hips melted away. It was the best decision in my life!
Can you share some of the specific steps you took to get from the Before to the After?
The first step was to forget about the clichés that I had in my mind about healthy vegan eating. At first I was afraid about belonging to a group of hippies that eat nut roast for Christmas and preach to people that meat-is-murder. It all began in my head. And I just wanted to try it out as well, as I always like to challenge myself. But I fell into one trap that many new vegetarians and vegans fall into which is vegan junk food. Although it may not contain cholesterol, soy pudding, soy ice cream, fries with ketchup and vegan burgers with meat alternatives still do contain a lot of calories and I ate way too much of that in the beginning. Back in 2000 I hated vegetables. So first I learned how to cook so that I could make them tasty and delicious for myself. Working out is always a good idea but 80 percent of my weight loss success is due to sticking to a balanced vegan diet!
What do you recommend as the first thing someone should do who’s a carnivore, yet is curious about the benefits of being an occasional vegan?
You don’t have to go all the way and change your whole life! One vegan dish per week or a day is a great step toward a healthier life. It should be fun – don’t force yourself into something. If you start to like it, that’s great, and you can incorporate more vegan dishes into your diet plan. About 600,000 Americans die of heart disease every year; that’s one out of four deaths. We have to start somewhere. Make baby steps and pat yourself on the back for doing them.
Why do you prefer veganism over vegetarianism?
At first I was a vegetarian, but even that increased my cholesterol level. I also like the aspect that you save lives by eating completely plant based — it is so good for the environment, climate and the planet! Vegan foods touch so many levels of my well-being, it’s absolutely incredible.
Do you have any simple recipes for people who are time-pressed?
I have a lot of easy, quick to make recipes in my books. You can order them on amazon.com. There are also free recipes on my website attilahildmann.com. I love to make vegetable pasta with a spiralizer and serve them with a quick Carbonara sauce made with almond butter, smoked tofu and parsley. And I looove sandwiches: whole wheat bread, lettuce, some hummus, roasted peppers and some pesto and you are good to go. It’s really that simple! Vegan cooking is even easier and less expensive than cooking with animal-based products!
I’m not trying to persuade anyone to become a vegan or buy these books; I’m just sharing my opinion. But if you are interested in knowing more, you might want to enter the giveaway, as we are giving away one copy of each.
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The following post is sponsored by FitFluential LLC on behalf of Chevy.
I grew up in Hermosa Beach, in Los Angeles County. Over the past 30 years, I’ve probably gone back 5 times, mostly because I had moved far away. Thanks to Chevy, I was offered a Volt to drive around for the weekend anywhere I wanted to go in L.A. Immediately I knew I’d head to Hermosa for day one. For day two, I picked downtown L.A., as I fell in love with the downtown area when I took a tour with the Los Angeles Conservancy a few months ago.
When I was growing up, Hermosa was a family beach town. Parking was not really an issue. It is now! First off, I didn’t care how far I had to park from the beach, as I like walking. Secondly, it was a moot point, because I was so excited by the OnStar feature that I called to get locations of charging stations, and was directed to a spot about 2 blocks from the beach, right in front of the local surf shop. Not only was the charging station free, I got to park for as long as I wanted, as opposed to the 2 hour max for everyone else. Score!
After walking around H.B. all day, I called my new BFF at OnStar, and headed off to a party that a high school friend was giving. In the 70s, my mom directed plays, and she encouraged this friend in his love of working with sound. He grew up to own one of the most respected sound companies around, doing many of the concerts you’ve probably been to. You just never know how a seemingly small act of encouragement can grow. He credits my mom for his path. I credit him for throwing a party that had fire-dancers, aerial silk artists, and excellent music, sound and a light show. I wore hot pink shorts for the hot tub and completely ruined my niece’s life. I forgot the Auntie Dress Code for a moment! hahahahah. She’s now scarred for life.
After sleeping in till 8:30 (it was a non-alcoholic party, FYI; I was just tired), I drove the Volt downtown. Did you know you can park in Pershing Square on the weekend for just $7 all day?
We (family tagged along) wandered around looking at whatever caught our fancy, and swore that we’d do a Conservancy Theatre tour soon.
When we were kids our mom took us to lots of museums, including the La Brea Tar Pits, where we all threatened to push each other in (my parents had 5 kids, hoping to eventually strike gold, I guess), but I don’t have memories of going downtown. I love history (my undergrad degree was in medieval history, which my dad said qualified me for government work), so I am that nerd who reads every plaque on every building. Downtown L.A. has a lot of historic buildings, so it will take me years.
You got that, Chevy Volt people? I need the car again FOR YEARS, as I finish these trips through history and my memory. I promise to stop yelling, “Charge me up, baby” at all the charging stations!
This trip started and ended with the Chevy Volt, so it’s fitting it should start and end with pictures of it. In my own inimitable style, of course. If you are on Instagram, Facebook or Twitter, you can see my other photos using the hashtag #ChevyFitTrip. Four other bloggers will be sharing their trips around Los Angeles and New York using this same hashtag, so follow along all summer.
And of course, for more about fitness, fun and active aging, follow Kymberly and me:
2) Pick up the phone or email us to book us to speak at your next meeting or conference. Call (805) 403-4338 or email email@example.com.
We stop at Expo booths that catch our eye because they have something that will work for us as instructors, or for you, our readers and radio show listeners, or because there appears to be a fun or unique baby boomer angle.
As the major players for all the fitness equipment and machines are exhibiting their latest inventions or upgrades, it makes perfect sense that they offer workouts in their booths. So we got up at super-pre-dawn o’clock and did a circuit class with Total Gym, followed by a really boingy and sproingy “run” on the Sproing
not a treadmill “soft surface system.” We loved both, especially the Sproing, as we have crappy, genetically flawed reconstructed knees from our superstar soccer days (the word “superstar” needs to be read with a twinkle in your eye).
Speaking of needing to exercise on soft surfaces, we had some fun
goofing off testing out the shock absorption of the flooring surfaces at the Regupol booth. Made of post-consumer tires and post-industrial rubber, we did our best recycled splits!
To recover from all our hard work, we invited ourselves into the sauna room at the Helo booth. The heat was on!! Actually, after only a few hours’ sleep, we were kind of tempted to take a nap in the sauna. The reps were nice about it until my sis started snoring!
If you ever take any of my group fitness classes, you will find out rather quickly that I’m not a fan of teaching kickboxing-style workouts. That was before. This is now. On a whim, we stopped at the Nexersys booth and gave the machine a good workout. Or it gave us one. Something tiring. Essentially it’s an interactive machine with punch and kick pads. Some people want chocolate or jewelry; I want this machine. Their website tag line is “Get the Body You Want.” He never showed up, so I did a four minute workout with the body I had – mine!
All group fitness pros need music, so we grapevined our way to Power Music, and signed up for their digital music subscription service that lets you access unlimited pre-made and custom mixes. We were going to buy CDs, as that’s about our level of technology, but the guys at the booth were so into customer service that they explained how much money we’d save with the service, then walked us through the entire downloading process. I left with music already on my phone AND a sheet of instructions. Props to the peeps at Power for major hand-holding. Now I just have to figure out how to use my phone with the sound system at the university. Sad, I know.
Shout out to LifeFitness and the Synrgy360 system for A: having a workout set-up that resembles a playground, and B: hiring the ever energetic, always positive Marc Coronel to demo the workouts. Second shout out to DietBetter (formerly DietBet), a social media, interactive weight loss game. You can win money for safely losing a specific percentage of your weight. We met the founder and learned that some new, top-secret fun things are on the horizon.
The day ended with us
relaxing completely testing for research purposes on the SolaJet DryWave massage beds. You lie down on something akin to a modern waterbed, but with more support. Warm water jets move up and down your body, providing a deep tissue massage. We intended to fake sleep so we could do intensive research, but the people at the booth actually let us stay until the Expo was closed.
Some of these items cost a lot, so ask your fitness facility to buy them. Pitch a fit so you’ll get your way. Cheer yourself up with a Dark Chocolate Almond Sea Salt CLIF Mojo bar. Also for research purposes.
Did you know that we’ve moved to a bigger platform for our radio show? Give us a listen Wednesdays at 8 am (live) and 8 pm (rebroadcast) PST on VoiceAmerica Health and Wellness channel.
Alexandra Williams, MA and Kymberly Williams-Evans, MA
Back in 1983, I was invited by Kymberly to come to West Berlin and join her in teaching at a club that offered a new kind of program – aerobics! As we had grown up with dance and soccer, it sounded like an ideal way to travel and earn money.
Kymberly told me to take a few classes at the Jane Fonda Studio (I lived in L.A. at the time) so that I could figure out what the aerobics hoopla was all about. Besides learning some cardio moves and instructional tips, my forays to the Jane Fonda classes taught me a lot about spot poaching. People really like “their” spots in the group fitness room! But I digress.
When I flew to Berlin, my sis spent the week giving me teaching tips so I’d be ready for my first class. The two that really stuck with me were, “If you forget what comes next, do eight more of whatever you’re currently doing,” and “Smile and make eye contact.” I still use those tips on the instructors I mentor and train.
Thanks to her, I got to live and work in Berlin, including a stint on the U.S. military’s TV channel there, demonstrating exercises. If only Kymberly and I had owned video cameras back then!!
When I got back to the States, I taught aerobics as a way to make money while I studied Russian at San Diego State University. What started as a side job then turned into a 30-year (and still going strong) career. When IDEA Health and Fitness Association needed fitness writers, my sister recommended me, and I’ve now had hundreds of articles published (and am an editor too). I’ve traveled to many parts of the world as a fitness leader, and met thousands of active, happy people. Even better, I’ve met thousands of inactive people who became active once they found how much joy and energy they got from moving and exercising. More importantly, my boys have spent their entire lives as part of an active family that values health. They see movement and good nutrition as normal.
If Kymberly hadn’t talked me into moving to Berlin, I doubt I would have become an instructor. Upon reflection, it’s funny how one seemingly minor decision led to an entire lifestyle. I live #FitClean.
Remind me to tell you some of the funny stories about Alexandra learning to cue aerobics in German. Or the time I borrowed her workout gear without asking for one of the TV episodes she was not in. Oops – forgot she planned to watch the show.
Anyway, my fitness inspiration is my mom. Growing up in the 60’s in Hermosa Beach, CA was a lot of fun and the decade we got a black and white TV. But that inspir-poopy mom of ours limited our tv time to two hours … per WEEK! From a list of approved shows. What’s a baby boomer girl to do with only 4 siblings, a big front and back yard, a ping pong table, and a trampoline when she can’t watch the telly? Why, play and fight outdoors of course!
Our mom taught modern and performance dance when we were young. Twice a week she would take us all with her to the dance studio, where we’d join in the classes and productions. That meant we also rehearsed at home, made up dances for each other, and generally leapt about the house with dramatic flair and em-PHA-sis. Always moving, always moving.
As well, mom (and dad) encouraged us all to play sports. Keep in mind this was pre-Title IX when sports did not really exist much for girls. Heck, girls had to wear dresses or skirts to our elementary school — no pants or shorts allowed. In a family with four girls and one boy (the baby, poor thing), my mom was quite progressive for her time. She instilled in us a confidence and belief that girls could do everything boys could do, both academically and athletically. When AYSO (American Soccer Youth Organization) FINALLY formed the first ever girls’ soccer teams, my parents enrolled Alexandra, our younger sister, and me lickety split. Around then, my mom went back to college to get a Master’s Degree in Dance (the first of a few advanced degrees). So you can see that she valued movement. Or time away from a passel of kids. We’ve always wondered.
Never once did she nag any of us about our weight, though she did have strict rules about food. No sodas, max of one piece of candy per day (Two after Halloween. Whoo hoo! Live it up!), no sugary cereals (“Please let us have Captain Crunch or Sugar Pops, please!), dessert only after dinner. Mom herself was never on a diet, nor did I ever hear her express dissatisfaction with her own body. The focus was on how our bodies moved and functioned, not how they looked. Only in hindsight do I realize she was an anomaly among her peers in that she had no eating or weight issues.
When I left for Berlin after college, ultimately teaching at the first aerobics studio on the European continent, my mom gave me great advice: “Have a wonderful time; make lots of memories; be open to new things; find many adventures; don’t fall in love and stay abroad!”
Yup, even though she’d miss me, she supported my going far away — first learning to teach fitness, then training new instructors throughout the world. But I heard my mom’s message – move across the globe, move to music, move others to move. Then come back to the States!
Our mom just celebrated her 84th birthday. Guess how? She drove herself to her weekly acting class followed by her twice weekly aqua aerobics class. I think it was the two birthday cakes that inspired her. She does have a sweet tooth these days. She’s earned it! Thanks mom for inspiring me to be active all my life!
Who inspires you to live #FitClean?
If we inspire you to be more active, why not do the following?:
Hire us to speak at your next meeting or conference. Call (805) 403-4338 or email firstname.lastname@example.org.
Subscribe to our YouTube channel and blog
Kymberly Williams-Evans, MA
When Tony followed up that comment by reminding us that “one size exercise program does not fit all,” I started to trust his message a bit more. Known worldwide for his high intensity, high impact, high energy exercise programs, Tony was the last person I expected to advocate for moderation, caution, and mental flexibility. Yet here he was spreading the word that “our goal as fitness professionals and (healthy living) bloggers is to get more people into the movement game” while getting our ego out. He admitted up front that his program, or ANY high intensity workout is right for some, but not all. As baby boomers, we might want to go all out, but if our joints don’t agree, then we’re wise to modify. I, for one, am neither happy nor healthy when I push too hard and increase my knee pain. Sure, I love the benefits intense workouts offer, but not if I suffer long term.
Stick with me as I share a few more quotes and key comments from Tony’s talk on “The New Way to Work Out” that may elevate your happiness and healthiness levels! (For more on the effect your reasons for working out matter so much, also read our post Why You Want to Lose Weight Affects Your Success.
What gets you into the movement game? Why do you exercise? If you are like most people I have taught and met in fitness classes over the last 34 years on 4 continents and online, you work out to … wait for it … wait for it… look better. You may also want to feel better, to live longer, to think more cogently — or reap a zillion other benefits that movement offers. But looking better continues to pop up as reason numero uno. If we ask ourselves why we want to look better, what lies beyond? To do what? To be what? To get what? I think Tony nailed it that we really seek a level of happiness. Oh Yes, I firmly believe active people are happier people.
“Do scary things that won’t kill you,” challenged Tony, himself a baby boomer. What physical activity have you thought about doing that scares you a bit? For me, it was learning to snowboard. Going downhill fast still scares me. Doing plyo jump squats scares my knee into “cap” – tivity. Get it? Ha ah aha My sense of humor scares others, but not me.
“Focus on getting better as opposed to going through the motions.” Tony’s emphasis on form and technique over pushing hard and damn the torpedoes was a welcome message I hope you take to heart. And to the gym. Doing more bad reps does not give you better results. Better form gets you to your happy place. In fact, your body will change when you focus on skill. Well, your body will change regardless (thanks again menopause!), but we’re talking changing for the better with mindful movement.
Remember the mantra from our post, Reducing Obesity — What Does and Doesn’t Work: Move More: Sit Less and you will be on your way to more happiness. Don’t Worry; Be Happy (Thanks Bobby McFerrin for getting that tune stuck in our heads). Feel free to leave answers to the questions in our post down in the comment section.
A) Hire us to speak at your next meeting or conference. Call (805) 403-4338 or email email@example.com.
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Fitness & Health Social Media Conference
First of all, the conference is “the premier conference discussing communication of cutting-edge health and fitness information to the public via blogging and social media. This conference is a unique combination of blogging, social media, and hard science.” Geared toward fitness professionals and those who love accurate health and fitness information, we went last year and knew we’d return this year.
About 100 attendees are registered, which makes it an intimate event, with lots of time to interact with our colleagues and the presenters. On Friday, the conference has been opened up to local Colorado fitness professionals, so the numbers will be slightly higher that day.
So what? Why does it matter how many attendees are there or where they’re from?
Boulder Flood Relief
We are headed to an area that has been seriously impacted by the floods. And a lot of the conferences attendees are locals, which means they probably know someone (perhaps themselves) who lost a lot over the past week. When the few get together, they harness the power of the many!
Whether you’re a guest or resident of Boulder, we think it would be amazing for us all to pitch in to help with the flood recovery efforts. Boulder Flood Relief is a group of volunteers who have organized teams to go wherever help is requested. Please follow them on Facebook. My boys were born in Boulder, and I’m curious to see what the damage is to our home, as it’s only two blocks from Boulder Creek (as we haven’t heard from the tenants, we think things are fine).
As many of us are here only for the duration of the conference, our time is limited. This means we can’t all volunteer to help. What we CAN do is donate money to help the volunteers buy tools and other necessities. One hundred percent of your money goes to support the relief efforts.
After you input your donation information, there will be a section for a message. Please put “In the name of the FitSocial conference.” Let’s show Boulder that fitness social media peeps are the best, and that we are here to help!
Watch for our announcement during the conference, as there is likely to be a surprise in store for at least one lucky donor! Again, you can donate by clicking on the Boulder Flood Relief “we pay” link right here.
A) subscribe to our YouTube channel and blog.
C) Hire us to speak at your next meeting or conference. Call (805) 403-4338 or email firstname.lastname@example.org.
Kymberly Williams-Evans, MA
We culled from hither and yon to offer you two-stop resource shopping as follows:
Scroll through the sites of blogs for Boom Chicka Boomers listed below. Bookmark them, subscribe, check them out. Get answers to your questions. Join conversations with others who share your interests. Add to our listl.ly.com list if you know of a valuable site that speaks to health for boomers. Let’s make this the most comprehensive, helpful list of its kind![listly id=”1qz” layout=”full”]
What’s the ultimate list to be part of if you want to be a Boomer in the Know? Why, the subscriber list for our YouTube channel and blog. Please also follow us on Twitter: AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit. Or click now on the icons above.
We were not compensated in any way for compiling this list. List.ly.com is a free service (they do have a paid, upgraded option, but we have not gone that route). Don’t you think this list looks prettier than a bunch of links in a row?
Photo credit: webwombat.com.au.
We won a photo contest that Anytime Fitness held, and our prize is really YOUR prize, as it’s a full year’s membership to give away to one of you.
The requirements are simple:
* You must live within 30 miles of an Anytime Fitness, in any of the 12 countries where they’re located. Anytime Fitness has over 2,035 locations, so click on the link to see which one is near you.
* You must complete the one mandatory requirement we have in our Rafflecopter giveaway below (you’ll want to play along as our videos are fabulous). Also take advantage of the optional entry actions to increase your odds. If you are already an Anytime Fitness member, you will get a year’s extension on your current membership.
That kind of sums it up. The picture you see here is the one that we used to get you this fabulous prize. You are free to comment below at the total supremeness and creativity of our picture. Or suggest video topics you’d like us to add to our sterling collection. Or submit fitness questions to us that we’ll answer right here on the blog. Wow, this giveaway is so cool, just like Anytime Fitness and Fun and Fit. You spend a few minutes of your time entering (you can come back every day for extra entries) and in return you might win a prize worth thousands of dollars. As Monty Hall said, “Such a deal!” Okay, he actually said, “Let’s make a deal,” but we updated it.
We’ll pick the winner Thursday, January 17th, 2013, who will be notified by email and/or tweet. The winner will have 48 hours to respond or we’ll pick another winner.
All the links you need to enter this SuperCaliFragiListicExpiAliDocious entry are conveniently located right here:
Start 2013 as a winner by subscribing to our YouTube channel and blog. Please also follow us on Twitter: AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit. Click now on the icons above or below. We make it easy to share, subscribe and win!
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Alexandra Williams, MA and Kymberly Williams-Evans, MA
The Anytime Fitness photo contest is only a couple of days from ending, and we want to Win the grand prize of a trip to anywhere Anytime has a club (that includes Poland and Australia)! Kind of like Charlie Sheen and his famous tweet: “Born Ready. Winning.” Except he’s the bad boy of television, and we’re the good twins of fitness! And we aren’t warlocks like Charlie either, so the only way we can win the trip to the Anytime Fitness location of our choice (they are found in 12 countries) is if you vote for us. Creativity helps too, so we sure do hope our photo is Cre.A.Tive!
The voting deadline ends on 21 December, so please head over to Anytime Fitness and click on the link to give us your vote. We are the Running Twins on the Ball. We appreciate every vote! Did we mention that we want to win the trip?
Has the DoubleMint jingle been haunting you since the beginning of the post? We then dedicate this YouTube video to you:
Fun Fit Fact: Those who subscribe to our YouTube channel and blog get more fun fit facts. Please also follow us on Twitter: AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit. Click now on the icons above or below. We make it easy to share and subscribe!
Photo credits: Us and Flickr