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21

5 Foods to Eat to Defy Your Age (And 5 to Avoid)

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Book by Frances Largeman RothDiet choices you make affect your aging process. Are you eating to bring youth and vitality to your life? Or could you be ingesting foods that age you? We recently interviewed Registered Dietician nutritionist and bestselling author, Frances Largeman-Roth on our radio show to find out what foods extend our life and which shorten it.

Kymberly: The advice Frances shares is so achievable and easy to incorporate, we decided to share the highlights here. Makes me wish she’d asked which foods make my legs longer.

 

Interestingly, it also turns out your food choices can greatly impact your skin. If you want to feel good and look good, then eat well! Let’s find out how and what.

using the remote to watch tv and drink beer

No

Avoid These Unless You Want to Look Like You’ve Been Smoking for Years

  1. Sugar
  2. Sodium
  3. Trans-fat
  4. Alcohol
  5. Caffeine

 

 

 

Blueberries, Strawberries, Citrus

Yes. Three colors you’ll look good in. Or will look good in you.

Eat These If You Want People to Ask “Is That Your Sister?” When It’s Your Daughter

  1. Blueberries
  2. Cocoa flavanols
  3. Red foods: watermelon, tomatoes, apples
  4. Broccoli and Brussel Sprouts
  5. Flax seed

 

Listen to our interview “Eat to Defy Your Age” with Frances to find out more about which foods to put into your body and which to put into your arch enemy’s snack bowl. Listen all the way to the end to discover the two foods this professional nutritionist, mom, and celebrity food author would never give up.

Alexandra: One of the five recommended foods is cocoa flavanols, so we have a giveaway for you. One person will win two boxes of CocoaVia cocoa flavanol powder sticks – Dark Chocolate & Fruit Variety Pack, two bottles of CocoaVia® cocoa extract supplement capsules (a 2 month supply), and the recipe book “Eating in Color” by Frances Largeman-Roth. You must have a U.S. address to be eligible.

CocoaVia powder sticksCocoaVia supplements

a Rafflecopter giveaway

If you really want to slow and show the aging process who’s boss, subscribe to our blog and listen to our radio show. Experience some of the best leaders in the health, wellness, and fitness world every Wednesday morning at 8:00 PT/ 11:00am ET. Listen in (better yet, call in to 866-472-5792) to our new radio show Active Aging for Boom Chicka Boomers with guests who offer practical advice and cutting edge solutions to your active aging challenges. You’ll find us at voiceamerica.com on the Health and Wellness channel.

10

Healthy Eating – Mind and Body: Notes from the IDEA World Fitness & Nutrition Convention

Alexandra Williams, MA

You are What you Eat…and What you Think about What you Eat

IDEA Co-Founder Kathie Davis is enjoying Attune cereal and a twin sandwich.

IDEA Co-Founder Kathie Davis is enjoying Attune cereal and a twin sandwich.

It was a dark and gluten-free night… and sis and I were deciding whether to attend all four days of the annual IDEA World Fitness Convention. Then (thunder sound inserted here), what should happen but a knock at the email!!! Our buddies from Attune Foods invited us to help out at their booth, sharing the goodness that is their cereal.

Saying yes to being at the booth meant we got to talk about (and eat) their Uncle Sam Original and their newest cereal, Uncle Sam Rye & Hemp, which meant we know for a fact that these two have only four ingredients, and sugar isn’t one of them, which plays nicely to my love of healthy foods that make my body healthy, leading to increased brain power that allows me to channel my inner Faulkner and have fun writing one very long sentence!

In other words, it was the start of a weekend with a focus on the relationship between our minds, bodies, and good nutrition. As anyone who has tried to lose weight can tell you, the mind controls the body. When it comes to food, our bodies are a result of what our mind thinks, believes, assumes and creates. Luckily, our minds are malleable! Ponder and assimilate, grasshoppers, ponder and assimilate. In shorthand – P&A.

* If we want to attract healthy relationships, we must be healthy
* Our relationship to food and how we eat reflects how we live, so eat mindfully
* Every thought we have becomes our physical self
* Our thoughts release chemicals into our bodies. When we change our thoughts, we change our physiology
* When you are stressed, put away the utensils and eat with your hands; preferably outdoors
* If you are feeling depressed, eat raw cashews first thing in the morning
* Chronic disease isn’t because we are old; it’s simply the late onset of all the stuff we’ve done to our bodies up to that point
* How old would you be if you didn’t know your chronological age? That is how old your body thinks you are
* The people who live longest are those who are most flexible and adaptable. This includes eating for health, not chemical pleasure. Adapt your diet to increase your longevity
* Organic food is better for your health than cleanses, as your digestive system already renews itself every 3-4 days
* Physically you have a new body every 7-10 years, so it’s not too late to change your eating habits
* Your chronological age does two things – gets you beer and discounts. It’s your biological and psychological age you should focus on
* To improve your digestive system, eat 2 tablespoons of raw, unfermented sauerkraut every day
* Gluten and casein are the two most common causes of inflammation
* You will be healthier eating junk food with someone you like than eating healthy food with someone you don’t
* Medications can help, yet be aware that they silence the symptoms. Meditation can help silence the thoughts that led to the symptoms
* Use food to harmonize, not demonize, your mind, body, and soul

Who can say no to this fruit deliciousness?

Who can say no to this fruit deliciousness?

All the above tips come from Teri Mosey, who has the most unique combination of degrees – a
Bachelor’s in Biochemistry, Master’s in Exercise Physiology, and PhD in Holistic Nutrition.

* Keep a food diary
* Be aware of hunger
* Step self-sabotaging thoughts
* Build resilience
* Be aware of how you eat when alone vs with others
* Read the label before eating
* Take time to enjoy your food
* Turn off distractions
* Consciously tense up your muscles, then relax them when you’re about to make a poor food choice
* Look at pictures of happy events when tempted to stress eat
* Don’t make it personal. You are not good or bad according to what you eat; you are undergoing a process of change

Did you know that the ONLY food directly related to pediatric obesity is sweetened beverages! Back away from the soda (and check those energy and replenish drinks too).

These tips are from Michelle Murphy Zive, MS, RD, and Principal Investigator: Network for a Healthy California.

I came away from the convention with a renewed respect for my body, especially after tear duct surgery on both eyes. I’d say I had a determined look in my eye, but that was actually the swelling. My eyes might not have been working, but my taste buds were, and I came away from the convention with a few boxes of Attune cereal. Scooooore!

Who loves Uncle Sam cereals the most? Tubing expert & presenter Aileen Sheron!

Who loves Uncle Sam cereals the most? Tubing expert & presenter Aileen Sheron!

Back-To-School Rebook Sale
Until this Sunday August 18, Reebok.com is kicking off the Reebok Friends & Family Sale! The Friends & Family Sale is one of Reebok’s biggest sales of the year, so make sure to take advantage of this great offer and get 30% off your entire order by using the code FF30 through Sunday if you’re in the market for fitness apparel or shoes.

Reebok has also marked down some of the hottest apparel and footwear in their Sale Section including Classic leather and Zigs in a variety of colors, styles, and sizes! Men’s, women’s and kid’s hoodies, jackets, shorts, sports bras, and t-shirts are on sale too! We thought the sale was a good deal so we’re sharing it!reebok shoes

 

 

 

Your event needs education, motivation, and fit-ucation? Call us at (805) 403-4338 or email info@funandfit.org.

Grab a fruit smoothie and head on over to our YouTube channel to view short videos that will improve your fitness! Have you subscribed yet to our blog? Please follow us on Google+Alexandra and +Kymberly, on Twitter: AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit.

6

Back Saver Sit and Reach Flexibility Test

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Sit and Reach Hamstring Flexibility Assessment

sit and reach assessmentWe were approached by eHow and asked to create a video to address the question: “What muscles get stretched when performing the back saver sit and reach test?”

Actually the back saver test is a modification of the sit and reach test. Both are flexibility assessments, though the former tests one leg at a time; the latter has both legs extended simultaneously. For the back saver, you sit on the floor with one leg extended in front of you and the other bent with that foot planted throughout.  Then you reach both hands toward your feet and mark how far you go. How low low low can you go? How low can you go?

So, what muscles get stretched in this test designed to test flexibility? For $100 per vowel and $200 per consonant, let’s go with H-a-m-s-t-r-i-n-g-s. We have a winnah! Hamstring flexibility helps with gait, posture and hip placement;  such flexibility helps protect your back. So that’s the “saver” part of the story.
Take a look at this short video we did for eHow demonstrating how to get the most out of the sit and reach test. Don’t we look deluxe when professional videographers shoot us with two cameras?

Good Form to Test Hamstrings

How flexible are your hammies? Are you doing the test correctly or imitating Quasimodo and hunching over? As our video shows, you want to lift long through the spine and press your tailbone back, not under. Lengthen your arms toward your toes without “turtling” (having your neck disappear into your shoulders). If you do this incorrectly and slump or roll in an effort to get closer to your toes–as most people do– then you’re not really involving the hamstrings any more. You’re simply stretching your upper back, which is already pretty stretched out on most people. So do stay long and lifted through your torso. If you have good form, then raise your hands to wave as if you’ve been back saved!

Call to Action Time

Do you need professional, motivating, entertaining writers or speakers ? Call us at (805) 403-4338 or email info@funandfit.org.
Next, sit and reach for the links to subscribe to our YouTube channel for short videos that will improve your workouts. Have you subscribed yet to our blog?  Please also follow us on Google+: Alexandra and Kymberly, on Twitter: AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit. Or click now on the icons above.

6

Yoga for Boomer Women: Guest post by Lexi Yoga

Today’s guest post comes from Lexi Yoga, a certified yoga instructor from Toronto who loves hot yoga, traveling the world and living in the present moment. We met her last year at the Fitness Health Bloggers Conference in Denver, which she attended with her mom. So we suppose they both like to travel! With a 200-hour Hatha Yoga Teacher’s Training and a 30-hour Yin Yoga Certification, we are excited that Lexi is sharing her knowledge to address some of the specific benefits that yoga provides to boomer women.Lida Padro, aka Lexi Yoga

 If you are a woman in your late 40s and above, you are probably at the age when you focus more on self-care, knowing that you are entering the part of your life when it’s important to feel comfortable in your body. By this age, you may be concerned about your quality of life, and the confidence and self-esteem boost that comes from taking good care of yourself. Yoga is a great way to look and feel more beautiful from the inside out. To invest in your health is the best retirement plan you can create, and it is never too late to begin.

Confidence
Yoga can transform you into a more confident woman who’s not afraid to meet life’s challenges. Not only will you become stronger, more flexible, and more agile, but yoga will also affect your mind as you cultivate patience. Yoga can help prepare you to face life’s changes with love, respect, and belief in yourself, and will strengthen you in all the choices you make.

Through yoga, you will learn to listen more to yourself, and trust your self-assessments. As you set the boundaries that work for this phase of life, you will hone your ability to take one day at a time and stay at the present moment. Not tomorrow or yesterday, but now.

Yoga takes your values and thoughts and turns them upside down. If you’ve harbored negative thoughts about yourself, you’ll find yourself becoming a more positive person who values the experiences life has to offer.

Yoga for Boomer WomenSelf Esteem
In the past, women approaching their 50’s lowered their expectations of what their bodies could do. Perhaps due to cultural pressures and perceptions, women’s self-esteem at this age could suffer. Stress adds tension, especially at the shoulders and neck, which can affect breathing. Once women learn to breathe deeply, their shoulders relax and you can see them start to settle into their own bodies as they learn how to use their entire lungs when they breathe.

No matter what age we are, we have to believe that we are good enough just the way we are. It has to be repeated over and over so that it manifests itself in the mind, because it is the truth. We have to accept and love ourselves for who we are. We don’t need to be perfect – we just have to like who we are. But we sometimes need a little bit of help, because the pressure from the external world is powerful. Yoga can be that friend that provides help.

Yoga is a powerful practice that encourages wellbeing on so many levels. It enables us to age with grace and beauty, and makes the aging process more pleasurable and meaningful.

If you are new to yoga and don’t know where to begin, the following video is for you. It is a sequence of 8 yoga postures specifically for beginners.

More cool info about Lexi: She instructs Yoga videos on her YouTube channel and actively works on her website LexiYoga.com. Her life mainly consists of – Eat, Sleep & Yoga. Follow her to learn more about the healing power and benefits of yoga.

Website: http://www.lexiyoga.com
Twitter: http://twitter.com/lexiyoga
Facebook: http://www.facebook.com/pages/LexiYoga/188241698251?v
YouTube: http://www.youtube.com/lexiyoga

Photo Credits: Lexi Yoga


11

Healthy Heart: Improve Your Circulation and Flexibility

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Have a HeartBonnie Raitt was right when she sang Have a Heart. You probably have a heart, but is it a strong one? And do you also have great circulation and flexible arteries?

Hard to make that sound sexy and exciting. However, having a strong circulatory system and being flexible should be on the top of your “gotta have” list if you want to live a full, healthy life. If you are a woman over 45 (keep those genetic predispositions in mind too) you will especially need to focus on circulating better than a politician at a fundraiser!

Circulation is the movement of fluid through the vessels of the body in a regular or circuitous course induced by the pumping action of the heart. Say what? When you have good circulation, blood can move to every cell in your body in less than 60 seconds.

Thinking of which, did you know that heart disease is the number one killer of women in the US? Or that the symptoms of a woman’s heart attack can differ drastically from men’s, so those signs often go unrecognized? We need to do better at spotting heart attacks in women AND take action to minimize heart disease in the first place. In other words, having good circulation not only can improve your life, but possibly also save it!Circulataory system

Notice how Bob Hoskins ends up at the ER in the Bonnie Raitt video clip? Did you notice what he was eating? Exactly!

The three main ways you can help your circulatory system are to:

Exercise
While many types of exercise help your overall awesomesauceness, walking is the single most effective form of exercise to achieve heart health, according to the American Heart Association. For every hour of walking, life expectancy may increase by two hours.

Let's get Flexible, FlexibleAchieve good flexibility
Researchers have established a correlation between flexible bodies and flexible arteries in people older than 40. Can you touch your toes? If so, you probably have flexible arteries. Arterial stiffness indicates an increased risk for heart disease and stroke. Being fit seems to delay the development of age-associated artery stiffening.

Intake healthy food and drink 
One of our favorite ways people can support their circulation is via cocoa flavanols. What can be better than finding out that a regular, small dose of dark chocolate helps your health. We’re all over that good news!

On this last day of Heart Health Month, we are headed to the IDEA Personal Trainer Institute on the east coast to partner up with CocoaVia® to help spread the word about taking care of your circulatory system all year long! They make four flavors of cocoa flavanol supplements (2 chocolate; 2 fruit). We’ve tried them all, and love the fruit flavors in our morning smoothies and water bottles. Check out more recipe ideas on CocoaVia’s site.

Traveling to conventions is also proven (completely non-scientifically) to help us circulate with our knowledgeable fitness colleagues, so we are looking forward to the trip. Please follow our adventure via our pictures and tweets.

While you’re at it, please have a heart and subscribe to our YouTube channel and blog. Please also follow us on Twitter: AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit. Or click now on the icons above.

Photo credits: Heart collage:  qthomasbower; Circulatory system: Vivienne Balonwu

6

Prevent Shin Splints: 3 Calf Stretches

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Dem bones, Dem bones, Dem Dry bones!

Shin splints are often the result of imbalance between the calf and shin muscles. When the calf (gastrocnemius) is much stronger or tighter than the shin (anterior tibialis), micro tears can occur as the relatively overdeveloped calf pulls on its pair — the shin. Making sure you have flexible, long calf muscles will put the odds in your favor to avoid this painful condition.

The foot bone connected to the ankle bone, The ankle bone connected to the shin bone, The shin bone connected to the knee bone, The knee bone connected to the thigh bone, The thigh bone connected to the hip bone, the hip bone connected to the back bone, The back bone connected to the shoulder bone, The shoulder bone connected to the neck bone, The neck bone connected to the head bone, Them bones got up and walked around. – Lyrics from the song Dry Bones by the Delta Rhythm Boys

Color the the shin bone S for Stretched & Sexy!

If you want your bones and muscles to get up and walk around, you have to keep them happy. Our singing does not necessarily make our bones happy! But stretching, well, that’s a solution of a different horse!

Try the 3 calf stretches you’ll see in our video to keep your calves from overpowering your anterior tib.

[youtube]http://www.youtube.com/watch?v=svwfS697gno[/youtube]

 

 

 

Want more ways to prevent shin splints? Check out our prior two posts on the subject:

Shin Splints highlighted on the anterior tibialis

You shoulda been stretching instead of playing with that highlighter!

Prevent missing out on the info that might keep you flexible, youthful, and balanced. Subscribe 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 and subscribe!

We have entered a contest by Anytime Fitness that we really want to win. Please click now on the link and give us your vote. We are the twins on the ball who are “flying” through the silver air! Thank you. P.S. It will take about 7 seconds of your time, and we do appreciate every vote!

Photo credits: creativecommons.org: horse:  doe-c-doe, leg drawing:  rosswilliamdrew, highlighted shin splint:  Northcoast Footcare.

 

14

Hip Flexor Stretches: Right and Wrong Way to do a Quad Stretch

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Help, I’ve Skyfallen and can’t get up. Might as well stretch my hip.

Are your hip flexors or quads tighter than Daniel Craig’s glutes in the newest James bond film, Skyfall? If you sit a lot, you probably have short, contracted muscles that need stretching. If you exercise a lot, you also probably have tight, shortened quads and hip flexors from your workout activity.

Basically, any time you lift the knee, such as in a kickbox cardio class, a squat, a step class, a walk up a hill, an incline on cardio equipment — you are contracting hip flexors. Whenever you extend your leg to the front you are contracting the quads. Time to stretch those babies, but not by committing the most common form faults (which can really stress the knee, by the way). Watch our video to get incredible, amazing, unsurpassed, exemplary form. Find out whether you are guilty of any of the most common wrong ways.

3 Common Wrong Ways People Stretch the Quads in the Side-Lying Postion

  1. Pushing the knee forward of the body. creating a bend at the hip
  2. Pointing the knee to the ground or sky instead of straight ahead
  3. Squeezing the foot to the buttocks, thereby stressing the fully “open” knee joint

4 Tips to Stretch Quads and Hip Flexors the Right Way

  1. Push the hip forward of the knee and body’s plane
  2. Pull the knee straight back
  3. Tighten the glutes
  4. Keep the upper and lower leg in one plane, parallel to the floor

 1 video detail that will warrant offering fitness fashion advice to Alexandra

  1. At :22 seconds into the video.

Readers: We’re all about Healthy Aging for Boom Chicka Boomers so let us know what exercise do’s, don’ts, maybes, and shoulds are on your question list.

You can only be extending yourself the right way when you subscribe to our YouTube channel and blog. Follow us on Twitter: AlexandraFunFit and KymberlyFunFit. Please also follow us on Instagram: KymberlyFunFit and AlexandraFunFit. Or click on the icons in the right sidebar.

Photo credit: archive.org Public Domain

Hmm, this is Alexandra, and I’m not sure what happens at :22 in the video, but I would like to thank Zensah for the orange compression sleeves. They rule!

17

Foam Rollers: They Hurt So Good

Alexandra Williams, MA and Kymberly Williams-Evans, MA

Foam rollers are an excellent tool for a group fitness class or personal training session, both for resistance training and for myofascial release (aka muscle release). In essence, a foam roller can be used both for a workout (especially for the core), and a self-massage, using your own body weight.

Quick kinesiology lesson

Don’t worry, nothing you can’t handle. The kinetic chain is made up of the:

  • soft tissue system (muscle, tendon, ligament, and fascia)
  • neural system (nerves and CNS)
  • articular system (joints)

All of these parts make up a whole that is interdependent. For example, muscle tightness restricts the range of motion that a joint may be moved (i.e., tight hamstrings can affect hip and lower back mobility). If you’re confused, please refer to this handy chart:

Foam rollers help with tension and release

Odd as it sounds, for a muscle to gain strength, the tissue has to receive enough stress to cause micro-tears. Once that’s occurred, you can help your muscles recover by using the foam roller to break up adhesions in the muscle tissue and/or fascia. When these “trigger points” are decreased, blood flow increases, which is good!

Alexandra: I like to use the foam rollers for myofascial release with my group fitness students every so often, mostly because I always get a laugh out of their moans and groans when they discover their tight iliotibial (IT) bands.

Kymberly: I admit up front that I love foam rollers! Roll, roll, roll in zee … Hey, that really hurts so good. (Insert silent scream here as I roll out my tight hammies and upper back. Did you get the movie reference I just made two sentences ago?)

Different than Operation: Find the Iliotibial Band

My, oh My, oh Myofascial Release

Alexandra:  I was starting to think it was about time to introduce the foam roller to this quarter’s “crop” of university students when I found out about an app called Roll Release Techniques, which has 100 different videos for using the foam roller for self-massage.

 

My feeling at discovering an app that I could take onto the teaching stage with me was something like this:

Release Me, Baby!

 

This app packs in 100 videos, more than 25 different muscle groups, and demos that show up to 4 different levels for each group. The creator of the foam roller app, Dr. Ryan Emmons, is the one demonstrating the moves, and it’s simple to use and follow. Tap the muscle you want, then tap the level you want (regression, main, progression or advanced). Simple to follow along; simple to use.

As a fitness instructor who doesn’t use foam rollers enough to know all the possibilities by heart, I found the Roll Release Techniques App super handy. For a fitness enthusiast at home who wants to get some quick myofascial release, it’s also super because there’s no need to know the names or function of any muscles; you can just tap the picture of the muscle you want to work.

Usually I’m a bit snobby particular about the fitness information I’ll purchase and use, but this app totally rocked and rolled; well, it rolled! As you can see by the facial expressions on my students’ faces in these pictures, foam rollers are an effective tool!

 

 

 

 

 

 

 

Roll your fingers over your keyboard and subscribe to our YouTube channel and this blog. Follow us on Twitter: AlexandraFunFit and KymberlyFunFit. Please also follow us on Instagram: KymberlyFunFit and AlexandraFunFit, especially if you like shots of Santa Barbara and nature. The icons in the right sidebar are a quick way to link to us as well.  We follow back.

Readers and Rollers: What fitness apps do you use?

FitFluential LLC compensated me for this Campaign. All opinions are my own. Alexandra used her own money to purchase this app because it was totally worth $2.99 to get all the video demos.

Photo credit: Man jumping  kreg.steppe

 

16

Hamstring Stretches: 3 Wrong & 3 Right Ways

By Kymberly Williams-Evans, MA and Alexandra Williams, MA

Want more benefit from your hamstring stretches? (You are devoting some of your workout time to stretching, right?) Avoid the most common form faults. Be uncommon, just like us! Flexible hamstrings reduce tension on the lower back, allow for good alignment and posture, and enhance your physical performance.

Don’t take our word for it. Watch our short video. Then you can take our image and word for what good form requires.

[youtube]https://www.youtube.com/watch?v=viVL1_neJeY[/youtube]

Most mistakes are related to:

  1. knee joint bent too much
  2. hips and buttocks up in the air
  3. neck and shoulder hunching

Fit-tastic, ham-tacular form involves:

  1. holding away from joints
  2. relaxing the head and neck
  3. lengthening the leg, even if it means moving the leg away from your body

The best stretch of all is the one your fingers make when you subscribe to our YouTube channel and this blog. Follow us on Twitter: AlexandraFunFit and KymberlyFunFit. Please also follow us on Instagram: KymberlyFunFit and AlexandraFunFit, especially if you like shots of Santa Barbara and nature. The icons in the right sidebar are a quick way to link to us as well. We link and follow right back.

Readers: What stretches do you see commonly done ouch, wrench, twist and shout, the WRONG way?

Photo credit: Us. Yeah, we took a screen shot from our video. Bet you could tell. Real credit goes to Rancho la Puerta fitness resort in Tecate, Mexico for allowing us to shoot this video while visiting as guest instructors.

Want to see more cute compression leggings and socks? Visit zensah.

32

Seated Posture: Part 6 Sitting Pretty

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Dear Fun and Fit: I am loving your posture videos! I sit at a desk all day and I’m wondering if you would do a video on posture while sitting. Also, I find it easier to slouch at the computer (I sit on a backless stool) and I’m wondering why sitting up straight seems to take more energy? I am in my early 30’s and when I stand up straight in the mirror, my body looks lovely…and when I am doing my normal posture it looks schlumpy and not as nice. I’d love to change this and I appreciate your help ladies! :)) Sibby, Miami, FL

Schlumpy

Seated Schlumpy

Dear Sibby: We are of the mindset and age that 30 year olds should look lovely, and mostly do. We know we did! Since you asked so nicely, we shot a posture video with three starter suggestions on achieving anti-slouching when seated.

[youtube]http://www.youtube.com/watch?v=JLQVxZPBVBU[/youtube]

 

 

 

 

The real key though, is awareness, which you seem to have. We deduced this first by your compliment about out posture series videos 1-5. Obvious awareness! Second, you know when you are schlumping, you know when you’re up straight, you know when you’ve been bad or good, so be good for posture’s sake. (Make you think back to any holiday songs?). Third, you actually noticed that sitting in good posture takes energy. This level of awareness is your first, and best step to meeting your posture goals.

A few tips in addition to the video insights:

  1. When wanting to sit naturally and less stressfully, think “tall and extended with your heart lifted” rather than “straight.” The spine has natural curvature so a straight back would actually be out of alignment. Kinda painful too by the end of the workday.
  2. Good body alignment DOES take energy because we need activated muscles to achieve optimal spinal position and muscles are energy users, big time. However, the body seeks energy efficiency (secret body code for – how can I do the least?) Relying on joints, tendons, and ligaments to support a given position (this “schlumping” you confess to) is calorically (energetically) efficient.  Sure, we pay the price later in sore joints, wimpy muscles, and posture that makes us look waaay older than 30!. As we sit hunched over, we are not using abs and back muscles.
  3. Check the relationship between your body and your work station. If the ergonomics are off, that is the first thing to change. Is your work station too low relative to your stool so that you have to hunch to reach the keyboard?
  4. Lastly, stand up every 15-30 minutes. This simple movement will remind you of your posture and get you out of any bad sitting habits at least temporarily.

Saaaay, are you schlumping while reading this? Lift your heart puhleeeze!

Readers: What do you do to remind yourself to sit lifted? What word have you made up to beat “schlumping”? (which we pretty much like and plan to adopt).

Nominate Alexandra Williams for a social media award in the Shorty Awards!

Nominate Alexandra Williams

for a social media award in the Shorty Awards