Tag Archive

Tag Archives for " functional fitness "
7

Fun + Fit + Midlife = Functional Aging Specialists

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Feel Like Super Woman

Ready to Function Like a Super Woman?

Want to put some Function into your Fitness, while having Fun? So do we! Specifically, we want to bring you the biggest bang for your baby boomer best body buck. That means upping our game when it comes to offering exercise advice that helps you age actively.

Therefore we are embarking on a course culminating in us becoming certified Functional Aging Specialists. Hard to make that certification sound sexaaaay, but it is! And you may increase your sexy sass too if you take our advice based on what we learn. This credential is designed to be the “ultimate mark of distinction for fitness professionals” wanting to work with the over 50 gang, crowd, party people!  The goal of the curriculum is to maximize physical function for mature adults.  We already know how to handle immature adults. Ah ha ha aha.

Functional Fintess Program

Never Grow Lame! Function Well with Us!

You may be asking “What is Functional Training and how is it different from traditional workouts?” Um, you were asking, right? Just say “yes.”

“Functional Training” Means What Exactly?

Functional fitness trains your body for the activities of daily life. Another way to think of it is focusing your exercise efforts on Movement, NOT Muscles. How does your workout translate to making your work, hobbies, daily tasks, leisure activities, and occupation easier, better, and more comfortable?

Bicep curls, triceps extensions, and bicycle crunches certainly have a place in the exercise world. But as we age, moves that allow us to maintain (maybe expand?) our physical capabilities become more relevant. Enticing even! We’re talking Quality of Life here, Boom Chicka Boomers and cohorts! Let’s avoid “boomeritis” and move in ways that support the life we’d like to become accustomed to. Can you step over big obstacles on the ground, for example?

Is National Celebrity Status as Baby Boomer Fitness Pros Too Much to Ask?

K and A at Tenaya Lodge cooking class

We think we’re the “Its”

We energetically share that we want to be the IT girls when you think of fitness and baby boomers. Nationally, globally, intergalactically.: K and A = top fitness sources for over 50 active aging advice pros. Please wish us luck and good study habits as we launch into the 18 module program that has a timed test and a spiffy looking piece of paper with a gold stamp on it at the end. The certification program — offered by Drs. Cody Sipe and Dan Ritchie of the Functional Aging Institute (FAI) — takes up to 6 months to complete. Since we are overachievers who make the top 10ish percent possible, we plan to finish in halfish that time. (Read our About Us page if you want to peel back the curtain on our other qualifications).

Are You Joining Us As We Go From Special to Specialized?

Kymberly holding her dog

No dogging it! Get functionally strong

Functional fitness fanatics (and the FAI) declare that If you move better, you feel better. And when you feel better, you look better. And, Daaaahlinks, You Look Marvelous! Or you will when we’re finished with you … and our certification program! Yup, we are going from being Special to Specialized Functional Aging Pros and you are coming with us. Right?

PS Comment below if you know whom we are paraphrasing about looking Maah-vah-lous! Reveal your true midlife status.

 

13

Ultimate Baby Boomer Workouts: 7 Key Training Principles

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Radio episode for women over 50 7 training principlesKymberly: Want the Ultimate Baby Boomer Body? Personally I am ok with the “Ixnay on the Bikini, but I’ll Still Wear a One-Piece” Body. To get either version, you’ll need to incorporate 7 important, midlife-specific training principles into your exercise routines. Award-winning master instructor and worldwide fitness expert, Mo Hagan was a recent guest on our Active Aging for Boom Chicka Boomers radio show. Mo’s specific focus on midlife women meant she was able to share the Best Exercises, Workout Programs and Fitness Trends for Women Over 50 .

Maureen Hagan

Mo Hagan feeling and looking Mo’ Bettah in her 50s

During the interview she listed key workout components baby boomer women need to achieve optimal fitness. First, though, we all agreed that midlife exercisers (and future exercisers) are special.

Women Over 50 Are Unusual Exercisers in 6 Ways

  1. Ours is the first generation to grow up with exercise continued into our adult years;
  2. Our generation’s attitudes and priorities make it easier for us to train and be trained and to understand the need for intentional exercise;
  3. We have the funds and resources to invest in our well being (that’s the statistical theory, at any rate);
  4. Our age group is one that is proactive and doesn’t take our health for granted;
  5. We desire socialization and camaraderie, with a particular fondness for group exercise. Therefore, we tend to prioritize exercise differently when we are a part of a group or when under a trainer’s leadership;
  6. The downside is that we also tend to fall off or quit being active when life gets chaotic, and caregiving or other family needs pull us away.

So what do we unusual, interesting, unique, and different women need to do to achieve functionally strong and healthy bodies, minds and attitudes?

outdoor training for Alexandra

Alexandra being unique and interesting

Alexandra: I am seriously hoping the answer involves Clive Owen or Colin Firth, but I’ll settle for just assuming you are speaking of ME when you use the adjectives “unusual, interesting, unique, and different.” Hmmm, second guess. Does it involve bacon? Even though I am a vegetarian, I feel certain that the answer to many things is “bacon.”

Now,  you said midlife women are special in 6 ways. And if you’d given 6 training principles, I’d know Bacon was the answer — Kevin Bacon. If you don’t know about the Six Degrees of Kevin Bacon, you can read the link while doing your seven training principles. To defy gravity (and age), plus engage in gym movements, do this Footloose workout.

Kymberly: We know my sister is really Baking, not Bacon Woman. Anyway, stay Footloose and Bacon Free when you incorporate the following into your regimen:

7 Training Principles for Women Over 50

1. Increase Intentional Stepping

Continue to build bone strength by selecting impact activities. Especially at our age, we need to strike the ground by walking, jogging, skipping, and stepping to stimulate our bones. Step classes are particularly effective at offering impact without adverse joint stress. This is a case of wanting gravity’s effects!

2. Use Body Weight in a Functional Manner

Choose movements and exercises that mimic daily life activities such as climbing stairs, loading groceries into the car, carrying luggage on fun, exotic, vacation trips. (A boomer can envision, nicht wahr?) Such exercises might include step ups and squats, for instance.

3. Train to Preserve Back Health

Brace through the core and hinge from the hips. Add dead lifts to your repertoire — but let’s call them “live lifts,” shall we? Look for opportunities to activate the back (dorsal side) of your body in addition to performing ab and core work.

4 .Focus on Posture

Be sure to sit and stand “strong.” Address muscle imbalances. Take action now to improve posture now and later. No Dowager’s Hump for you, just Dowager title and property rights. Speak to me Downtown Abbey fans!

5. Engage in “Brain Gym” Movements

Move in ways that connect the left and right sides of the brain such as crossing the midline, performing diagonal movements, (cross chops anyone?) memorizing movement patterns (choreography is a good thing), and following cues or directions. You can see where fitness classes really are ideal for those of us wanting more than physical payoff from our workouts.

Kymberly on log in Yosemite

Defy Gravity AND Train for Good Posture standing, sitting. lying, hovering in midair!

6. Defy Gravity

Reap on land some of the gravity defying benefits of water exercise. Who doesn’t look forward to reduced joint stress, buoyancy, and a certain lightness of being? Translate that “up” feeling to land movement by emphasizing the up phase. For example, with squats, engage your muscles more when standing than lowering. Change the pace, speed, or emPHAsis of moves to prioritize the press away from the floor. In short, concentrate on the parts of exercises that work against gravity.

7. Input Impact to Improve Internal Integrity

I, I, I , yi yi! Use both cardio and resistance training to target age-related risks and preventable declines. Do the exercises you choose challenge your mobility? Balance? Bones? Coordination? Just as you might choose nutritionally dense foods, select movements that offer a compound or multiple return for your invested effort.

Kymberly: We recommend you listen to our entire interview with Mo if you want more detail, and to hear Alexandra’s mental skips and jaunts. As Mo recommends in the radio episode, we need to begin with the end in mind — to increase our overall strength, stamina, core strength, mental agility, resistance to disease, and ability to continue pursuing life with vigor and enthusiasm. Heck, we also want to look good, right?

pic of TRX plank tuck

When Will This End?

Alexandra: I’ve only got my end in mind.

To really be ahead of the game, try Training Principle Number 8 and 9:

1) Follow us on Google +Alexandra and +Kymberly, on Twitter:  AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit.

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 info@funandfit.org.

12

Why Do You Exercise? Is Looking Good Enough?

Kymberly Williams-Evans, MA

FitBlogLA name tag

This personalized Meet and Tweet Greet was Sweet!

“The ultimate goal of working out is to be happy and healthy.” So opened fitness celebrity, Tony Horton of P90X fame at the FitBlogLA Meet and Tweet event I just attended courtesy of Fitness Magazine.

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.

Why Do You Work Out?

Kymberly at FitBlogLA pool

Being strong enough to wear new outfits makes me happy!

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.

What Scary Activity Will You Try?

Snowboarding in Lake tahoe

Not Yet Going Scary Fast

“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.

Do You Prioritize Skill Over Number, Amount, Duration, Speed, Flash and Flair?

“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.

Got an event that could use a twin pack of movement and great fitness info?

A) Hire us to speak at your next meeting or conference. Call (805) 403-4338 or email info@funandfit.org.

B) Subscribe to our YouTube channel and blog.

C) Follow us on google +Alexandra and +Kymberly, on Twitter:  AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit.

 

13

3 Exercises You Never Have to Do Again after 2012

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Build that Bust

Build that Bust

Ready to leave behind certain moves, memories, and mad moments of 2012? Want to enter 2013 with exercises that are effective and efficient? Say sayonara to the following exercises that are useless at best, injurious at worst. Yes, you have the official Fun and Fit wand wave to refrain forever from certain moves!

Unweighted Arm Circles

We confess – we used to teach air circles ourselves back in the 80s. But they don’t actually work anything effectively. The arm circling exercise really just stresses the shoulder and wrist joints. If you want to target your biceps, triceps, or forearm, you have much better options. Comment below if you want us to make videos showing you those better upper body and arm exercises.

[youtube]http://www.youtube.com/watch?v=z7HQjlbFzKM&feature=share&list=PLkNW77Cz_XKGdRnYXJn9V7TfuVH-Zbs-X[/youtube]

Standing Chest Squeezes, aka “Bust Builders”

We must, we must, we must build up our bust.
For fear, for fear, we won’t fill our brassiere.
Who recognizes that ditty from grade school PE? Did you also have to chant those words while doing chest squeezes, bust builders, or whatever you called them? As an adult have you tried standing pec work with free weights in your hands to strengthen your chest? One problem: the resistance factor is all wonky so there’s no significant pectoral work. All this exercise does is stress your shoulder joint.

[youtube]http://www.youtube.com/watch?v=ep7pTGJgC08&feature=share&list=PLkNW77Cz_XKGdRnYXJn9V7TfuVH-Zbs-X[/youtube]

Leg Lifts, Fire Hydrant Style

Don’t use this fire hydrant to put out any hot hiney flames! This so-called leg & butt exercise (it isn’t) is a useless exercise unless you want your hip to hurt. Mostly you are getting external hip rotation joint action, which has some value but not as a great glute move. You can do so many other, better exercises for your legs, and tush that don’t depend on low resistance, high repetition wafting through the air.

[youtube]http://www.youtube.com/watch?v=0dSQubp4zB4&feature=share&list=PLkNW77Cz_XKGdRnYXJn9V7TfuVH-Zbs-X[/youtube]

Click to see more exercises that DON’T work in our YouTube Playlist: Exercise No No’s – Funny, Useless, Parodies and Otherwise

To see exercises that DO work, take a look at a few of our other YouTube Playlists:
Right and Wrong Way to do Exercises
Get Better Posture and Spinal Alignment
Healthy Aging Exercises for Women Over 45

End 2012 with action that will propel you into a more fit 2013:  Subscribe now 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!

12

Fitness Health Bloggers Conference: Staying Fit While Traveling

by Alexandra Williams, MA

The recent Fitness Health Bloggers Conference (FHBC) was held in Denver, Colorado. I live in Santa Barbara, California. So of course I decided to drive 1,200 miles, each way, rather than fly. And I discovered it is possible to stay somewhat active while driving, just not simultaneously (although I do tend to finger dance to good music on the car radio).

I brought along my 15 year old son. By definition, he does not drive. I hate driving. But I do like traveling. And saving money on airfare. My solution: make lots of stops to get out of the car and take photos with my new iPhone. Yup, oddly enough, having Instagram (an app that lets you take photos and send them out via social media immediately) motivated me to get out of the car and move.

Route to the Fitness Health Bloggers conference

Santa Barbara to Denver via the I-15 & I-70 - Lovely except for HOT Nevada

Any time we spotted a viewpoint or something interesting along the road (yeah, Hwys. 15 and 70 are both major interstates with shoulders just wide enough for me to pull over and not get “whoomped” by the draft of 18-wheelers passing by), I’d careen carefully pull over to the side of the freeway, get out and take some pics. I even took my poor, long-suffering kid on a few short hikes, trying to get the “best” shot. FYI, I am not actually a photographer, I was just determined to get my kid moving.

Driving home via the southern route: Denver to Santa Barbara

The long, hot route from Denver to Santa Barbara. Scenic though!

There has been so much research lately about the detrimental effects of sitting too long that I wanted to be sure and move, both while on the road and at the conference.
I also wanted to be sure and eat healthfully, as good eating habits sometimes get tossed out the window (along with fast-food trash) during road trips.
See for yourself whether I met my movement and food goals.
[youtube]http://youtu.be/ciXcVDN1lxQ[/youtube]

If you read our post “Lose 2 Pounds in 2 Days,” or our other conference-related post “3 Excuses You Can Use When Mountain Hiking,” then you already know that we went to the conference to speak about blogging and learn about the latest research in the health & fitness field. The attendees were a combination of fitness industry pros and enthusiasts; what we all had in common was our love of fitness and social media. And food. Um, yeah! Food!

This is the section where I tell you about the amazing brands that sponsored the conference (and my fabulous fashion choices). I say “amazing” because they treated us extremely well. Not just well; extremely well.

Anschutz Health & Wellness Center

goodnessknows
Cherry Marketing Institute
Attune Foods
Rockin’ Refuel

Chipotle
Driscoll’s Berries
Love Grown Granola
Western Dairy Association
Adora™ Calcium
TechnoGym
Quebec Maple Syrup
Better Whey of Life

My gear:
Black Jacket: Qignition
Presentation pink outfit: Aventura Clothing
Orange backpack/ purse: Overland Equipment
Totally comfy wicking socks for the hikes: Goodhew
Hat that protected me from the sun and sweat: Headsweats
Fabulously awesome, fit body: My parents (no link haha, although you can see our mom in this posture video)

Disclaimer: Thank you to Refuel with Chocolate Milk for providing us with a scholarship for the conference registration, and to FitFluential for making it possible for us to be panel speakers and moderators. All opinions, silly faces and poorly lit pictures are my own!

24

Workout for Dads

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Father’s Day is right around the corner, so these exercise suggestions are designed to help older dads get around that corner under their own power!

Before and After

As our parents (and grandparents) age, they tend to lose a lot of their strength, mobility and balance. But it doesn’t have to be that way. Sarcopenia (progressive decline in skeletal muscle mass…that may lead to decreased strength and functionality) is common among older adults, but exercise can help prevent muscle wasting (yup, the article in the link is by OUR Alexandra).

In honor of Father’s Day, and all fathers (mothers can do this workout too) who need more strength and mobility, we have created a functional, achievable mini-workout. Have your favorite fairly inactive older adult  try it and let us know how it goes!

[youtube]http://www.youtube.com/watch?v=_ordMc5oBDM[/youtube]

Cardio: 10 minutes
* Lower body – foot movement
* Upper body – arms and torso movement
If you use music, 150-160 bpm is ideal for really working up a sweat in this seated workout

Strength:
* Sit to Stand – 10 reps – leg & core strength
* Wall Push-ups – 10-15 reps – upper body & core strength
* One- arm reach and rotate –  10 on each side – core strength, flexibility and balance

Heck, why not try it out yourself? It’s effective! May all our dads be around to enjoy good health for many years!

Clothing: Top by YMX Yellowman
Workout pants by Nike
Hiking/ Running shoes by Vasque Footwear

Photo credits: Man rollerblading  Dave Keeshan, Man with cane  garryknight

30

Kneeling Core Move: Ab-Fab-ulous!

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Are you ready for another core move that will strengthen your abs and is a bit of a challenge?

Kneeling Core Move - Lean Waaaaay Back

The kneeling core move has you on your knees, but not begging for forgiveness! Everywhere a belt would touch is where you’ll have to contract. When you do this move correctly, you will feel your abs engaging and working for sure. Done right, your glutes stay pushed forward and contracted throughout.

 

Our short video shows both the right and wrong way to get the most from the Kneeling Core Move.

 

[youtube]http://www.youtube.com/watch?v=h3BZAKgBef0[/youtube]

 

The tricky thing about this core exercise is that it’s easy to do wrong. So we recommend using a mirror the first few times you try it. You will think you are hinging at the floor, yet may be be actually hinging along the spine (bending at waist or hips, tipping at shoulders).

If you feel off-balance, you’re probably doing it right. If your behind sticks out, you are doing it wrong and will get zero abs benefit. You will improve your hula hooping though! If the Kneeling Core Move seems easy,  check your form or have someone check it for you. (After you both watch the video of course).

Want more ab and core moves?  Try our Rotating Abs Exercise then check whether you have True Core Strength.

Then you’ll have More More More, How Do You Like It? More more more CORE core core! Sing along with us now.

Try this exercise both clockwise and counterclockwise and let us know what you think in the comments below! We also hope you subscribe to our YouTube channel.

 

 

17

3 Tips for Preventing Shin Splints

Kymberly Williams-Evans, MA and Alexandra Williams, MA

See how painful that looks? Only your heart should look this red and throbbing!

Do you want to prevent shin splints? Apparently many of you do as “shin splints” is our site’s most popular search term. (Yeah, we peeked). Our previous post about preventing shin splints is one of our “top sellers” (except it’s free to read).

 

 

 

The 3 tips in the video below will help you prevent shin splints. You’ll see more in future posts on what to do before and  after  shin pain. For now, take a look at this short video:

[youtube]http://www.youtube.com/watch?v=bW89wDktKCk[/youtube]

 

Key for you to know is that the shin (anterior tibialis) and calf (gastrocnemius, plus five other calf muscles  work as a team. Most people shower too much attention on the calf, and neglect the shin. The calf gets big and bossy and tries to exert constant force on the little tib. This makes the shin very envious and it shows its displeasure by becoming stressed and painful. If you give the shin a bit more love (that is secret code for “more training”) it will be happy and joyous and take you all kinds of places pain-free.

Have you ever had shin splints? What did you do to recover?

Photo Courtesy of Mayo Clinic

Voting for the Shorty Awards ends on 2/17. Please vote for Alexandra in the #SocialFitness category if you haven’t already. Thank you.

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

Nominate Alexandra Williams

for a social media award in the Shorty Awards

13

Chin Check: Get Better Posture-Part 7

If you are like most people, you want to get ahead in life. The metaphor exists for a good reason. Many people literally stick their head ahead as they advance in life.  Such “get-aheaders” are technically called “forward head thrusters.”  Guess what? Odds are good (or would that be “bad”?) that YOU are a forward head thruster. How can you know? And what does it matter?

To find out whether your spinal alignment has (mal)adapted to a desire to get ahead, take the quick chin check we show in our video.

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

 

Sure, you might not like the momentary double-chin look. Goodness knows I, Kymberly am not so keen on that video side view of my triple chin (what I will for you lovely readers!). But you will like the benefits of that bowling ball known as your head being balanced over its support system instead of awkwardly perched in front of it.

Centering your head over your spine will increase comfort, decrease neck tension, keep you nicely extended, and save the planet. Or at least your posture.

 

Readers and Viewers: How much space did you have between your finger and chin? “Fess up.

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

1 2 3