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12

How Do I Lose Weight But Not Bulk Up?

No Hulk! No Bulk!

Dear Fun and Fit: K and A–I want to lose weight, not bulk up and build muscle. I’ve recently joined a gym and started doing 40 minutes on the elliptical and walking five miles on the treadmill each day. Should I still do this daily elliptical routine to lose weight or just stick with the walking so I don’t bulk up and get too muscular? Thanks so much! Chelsey, Effingham, Illinois

Kymberly: Good news walking wonder woman. Not only can you tread the light fantastic, but also you can work the elliptical until you shrink so much you have to run around in the shower to get wet. Unless you are actually lifting the elliptical machine above your head until muscular fatigue sets in (probably around one repetition), you are in cardio land, not weight or strength training land.

How Do You Know if an Activity is “Cardio” or “Aerobic?”

An “aerobic” or “cardio” activity is defined as being:

  • systemic (using many muscles in the body, mostly the major ones in the lower body)
  • with elevated heart rate
  • at a pace you can sustain 20 minutes (even if you go longer or shorter, you COULD sustain it at least 20 minutes)
  • always able to breathe comfortably at a rate of 60-85% of your heart rate maximum
  • low resistance and many many many repetitions.

While aerobic exercise will strengthen your heart, it will not really affect muscle mass.  In short, work out bulk-free with both the treadmill and elliptical as neither will build much more than the heart muscle.

Bodybuilding vs Strength Training: Build or Bust a Myth?Kymberly and Coco using TRX

Alexandra: There is a myth, that’s a mystery to me and misses the point about weight loss. That myth is that weight training will make you all bulked up like the Hulk. That is called bodybuilding. If you want to lose weight, you will have to add weight training to your regimen (see how it’s called “weight training?” That is because you are training your weight to bend to your will). With cardio, if you hustle your bustle (19th-century version of Spanx®), you can burn 10-12 kcals a minute; with weight training it’s only 8-10 kcals per minute. But, da da da da (those are trumpets), due to a magical thing called the metabolic spike (not a volleyball term), you will continue to burn kcals for about an hour after you finish working out and are sitting on your Chelsey Tushy. So in the end, due to the wonders of higher math, you will actually have burned more kcals with the weight training added in.

While aerobic exercise will strengthen your heart, it will not really affect muscle mass. Click To Tweet

Kymberly: If it reassures you even more, unless “Chelsey” is a fake name for “Carl” or “Charles” or “Manly Man,” as a female you do not have enough testosterone to accidentally bulk up. No sireee, I mean no misseee, you will not wake up one morning suddenly sproing boing, pop pop muscle-bound beyond belief and desire. Creating muscle definition is a process that takes time and deliberate weight training effort, so if you see yourself getting more muscular than you want, I’m pretty sure you’d notice and make changes to your program.

Alexandra: Because we like you so much, you get the bonus info that we haven’t told anyone (except in these other posts which we encourage you and everyone to read, then blab about):

Glam girls have curves5 Reasons to Attend a Strength Class

Do You Have to Work Harder and Faster as You Age Just to Stay the Same?

Weights or Cardio: Who’s on First?

By adding weight training, you will change your metabolism and be burning kcals at a higher rate all day and night. Even on vacation and during high fatty-intake sports matches and dates where you eat a lot because someone else is paying (oops, gave away my college financial solvency plan), you will be a little kcal-burning heater.

Dear hulkers and bulkers: What kind of weight training have you added to your exercise regimen? Did you even know there was a She-Hulk?

ACTION: Want guidance on exactly what to do to lose weight, get strong, boost your metabolism, and counteract the effects of menopause? Consider our TransformAging webinar summit package wherein leading experts offer practical strategies and up to date tips. Click to find out more and to be more (or less!)

Also take a look at this spiffy gifographic:

Trouble Viewing? Click for Text Version
Why Women Should Lift Weights - 5 Myths Busted
Source: Why Women Should Lift Weights – 5 Myths Busted

Kymberly Williams-Evans, MA and Alexandra Williams, MA

12

How Do I Prevent Calf Soreness After Walking Hills?

My Calves Are Stiff

Dear K and A: I know you’ll probably faint, but having exercised for 1.5 hours TWO DAYS IN A ROW, I have a legitimate workout question. Yesterday and today a friend and I did a brisk, very hilly walk for an hour followed by 20 minute Pilates dvd workouts.  Okay, that’s really 1.33 hours, so I exaggerate. It is now very clear to me that I did not stretch enough afterwards. My calves are getting really stiff.  It was 2.5  hours ago that I stopped working out. Is there anything I can do now to help the lactic acid leave my calves?  Help please!  Liz, Goleta, CA

Dear Liz:
Alexandra in high weeds walking

Alexandra loves flat things – terrain, shoes, her chest

Alexandra: Why would I faint? I’m not the one who overdid it! I only go for walks on surfaces that are FLAT. Why would I want to sweat during my nice walk? If you want to get rid of stiffness, have your muscles practice public speaking. Or learn to become a better stretcher! Or ask to be carried down those hills on one! And what do you mean by “really hilly?” Is that a reference to a television reality show in which everyone must fend for themselves in a mountainous region (I define “mountainous” as anything rising above sea level)?

Kymberly: Well, as you probably noticed, we did not get the huge bribe gift for getting to your question via the super express rush deluxe insta-answer service. So let’s answer as if you were going to hike the hills again and wonder what to do next time. Hope you survived in the meantime.

Calf and Shin Action Uphill, Downhill, and on Flat Terrain

Alexandra: Miss Lizzie, when you walk downhill, your shin muscles (let’s call them Aunty Tibby – formal name is anterior tibialis) lengthen and your calves (let’s call them Bessie & Bossy – formal names are gastrocnemius & soleus) shorten. Shorten is nature’s way of saying “contract.” If you had gone for a flat, or even mildly hilly walk, your bleating calves wouldn’t be crying so much for Mama. But you have admitted, under no oath whatsoever, that your walk was “very hilly.” For the record, I too go for really long walks. I call it “going outside and getting lost, then accosting strangers to ask for a ride home.” Your brain said, “Oh what a beautiful morning, oh what a beautiful day,” while your calves said, “shorten, lengthen, shorten, lengthen.” See how stiff your calves are in conversation?

Tip for Walking Uphill

Mountain and view at Ranch

Climb Every Mountain

Kymberly: Concerning stretching, Alexandra is onto something. Post walking, stretch your calves and imagination by holding a position whereby your toes are higher than your ankle. aka dorsiflexion. Hold it, hold it, hold it. Now switch legs. To make this successfully simple, Try the three calf stretches we show in our post, Prevent Shin Splints: 3 Calf Stretches.

Next, pay attention to your foot action as you go uphill. Did you bend at the ankle getting your heel to the ground with each stride? Good form going uphill means keeping your body vertical and accounting for the hill angle at the ankle joint by allowing your heel to make contact with the ground with each step. Pick that answer. Or did you basically head uphill on the balls of your feet, bending forward from the hip or spine, and having your heel hanging in space? If so, your calves were in contraction throughout the walk and transforming into steers of steel. No bull. And no wonder they are bellowing. (Check out “Proper Form for Uphill Walking” here).

Tip to Avoid Muscle Soreness Post Workout

And now for the big finish: next time — and there will be a next time doncha know — really break your record and do something cardio for a third day in a row. Yes, walk again within 24 hours even if only for 10 minutes so that you elevate your core temperature and minimize muscle soreness. Fancy names and accurate terms cost extra. But for you — free today. The term is DOMS – Delayed Onset of Muscles Soreness. Or – Darn Old Muscles–Stretch!.  When you suddenly up the ante on muscle use (different from “Aunty Tibby), those muscles are prone to soreness. But if you reheat them before DOMS sets in, you reduce that stiffness. And I am all about reheating unless Alexandra is cooking. Then I get it fresh.

To make this super simple: walk, walk, stretch, drink water, head home, sleep my pretty, sleep, wake, walk again until warm, stretch, call us in the morning. With that gift.

Rancho la Puerta oak grove and chimes

Chime in with what you think DOMS should stand for after a hike or walk.

Alexandra: Kymberly is right; I am fresh. And onto something. Known as my stretched butt. DOMS – Don’t Offer Money to Sis.

Dear Readers: Have you ever experienced muscle soreness? What did you do about it? What do you wish DOMS stood for?

Action: Please share this post on twitter, Facebook or Pinterest. Simply click on the icons in the left column. Thanks!

Kymberly Williams-Evans, MA and Alexandra Williams, MA

17

How Can I Get Better Posture?

Dear FnF – K and A: For better posture, what exercise/stretch can I do to keep my shoulders pulled back ? Thanks for the straighter scoop.  Sharon, Santa Barbara, CA

Straight Scoop on Super Posture

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.

Plank push up combo from Kymberly

If Only I Could Achieve Good Posture While Standing

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?

Action Item: Subscribe to our site. Enter the word “posture” in our search box at the top of our page. Find our series on posture that includes some videos. You will not only get current active aging advice twice a week, but also lots of great ways to assess and improve your posture. Yup, stand tall and subscribe!

Kymberly Williams-Evans, MA and Alexandra Williams, MA

15

Do (Sexy) Exercise Clothes Motivate Your Workout?

Kymberly Williams-Evans, MA and Alexandra Williams. MA

She's too sexy for her shirt. Seriously, where's her workout top?

She’s too sexy for her shirt. Seriously, where’s her workout top?

Are your exercise habits influenced by your workout wear? For instance, if you don sexy gym gear do you work out longer and harder? Or are you a midlife woman for whom the words “sexy” and “workout wear” belong in different sentences, as you prefer something “sensible and supportive?”

Alexandra: I believe hottie workout clothes can motivate you, especially if they are on someone else! Personally, whenever I wear sexy workout clothes, I only find that people ask me, “Whose clothes did you borrow?” Actually, if I wore hottie hot pants, I might work out with a bit more effort as a means to get my parts tucked back up. Mostly my extra bakery bits (muffins, bread basket, biscuits) fall out of racy clothes and therefore kill any description that starts with “sexy.” And how about those “lift and separate” sport tops that provide cleavage where tumbleweeds formerly blew? I’m not sure how sexy I look giving myself a black eye with every bounce! Although (true story) I have found that extra cleavage to be a good place to stash the microphone when no mic belt is available.

menopause abs

She’s Got the Look, Got the Look, the Look of … What song boomers?

Kymberly: Being active is all about taking care of yourself and feeling good about your body. If wearing certain clothes helps motivate you, then wear them by all means. The idea behind tight fitting workout wear is that you want to be able to check your form and alignment during exercise. Or maybe it is so others can check out your form. Hmmm something to ponder. My take on this: wear what makes you happy and motivated to exercise. And comfy.  And not too smelly. That hides your belly. (I might have added that last part for anyone suffering from menopot, not naming any names – Oh, myself!)

I'm too sexy for my clothes! So you just see my feet.

I’m too sexy for my clothes! So you just see my feet.

Alexandra: When I was in graduate school, we learned that the answer to almost every question is “It depends.” It depends on how you define “sexy.” Do you mean curve-hugging in an alluring way or do you mean something overly tight that makes you look like you’ve got piglets fighting under blankets? Do people look, er, well, askance at you? Do you spend more time tucking yourself back in than you do actually exercising? It depends on your goal. Are you wearing the clothes to motivate yourself or draw attention? If it’s to motivate yourself, you should wear exactly what you want (that follows local laws). It it’s to draw attention, then what kind? Admiring? Horror-stricken? “I couldn’t help noticing you noticing me” attention?

Ultimately I only wear sexy exercise clothes when working out as an excuse to stalk some poor unsuspecting (yet good-looking) soul. In which case, paisley is involved.

Kymberly: Our best advice? Wear what you can move in comfortably, effectively and without embarrassing yourself.  If that criteria is still too much of a challenge, go with our bottom line, minimum standards advice: “Aw heck, this is clean and sorta fits.”

Befpre I put on these pants, I couldn't do the splits... in public.

Before I put on these pants, I couldn’t do the splits… in public.

Travel and fashion note: I, Kymberly am headed to Nepal next week with my mom and daughter.  Thanks to Lorna Jane Activewear and Ahnu shoes, we will be outfitted in great style and comfort. Be ready for lots of pictures of our adventures and the gear that gets us where we want to go looking good and moving well. This post was not sponsored, so we have nothing to disclothes. (ahah aha ah Get it?) 

 

38

Hiking with the Leeches and Wildlife in Thailand

Travel to Thailand? You bet! Then we got to the jungle.

Both of us managed to set records on our first big hike in Thailand. Unfortunately.

Rocking the leech gaiters!

Rocking the leech gaiters!

It all started with what we thought was a 70 baht ($2.20) joke perpetrated on unsuspecting tourists. “Buy the leech socks from the Khao Yai National Park gift shop before you venture into the jungle,” advised our tour guide. Uh huh – good way to raise a little money, we thought.  But we dutifully bought them just in case.

Alexandra’s perspective: First off, let me say that I loved Thailand. Khao Yai National Park is beautiful. At this park we saw monkeys, an elephant and deer.

Wildlife, as opposed to vampiric, blood-sucking leeches, at Khao Yai

Wildlife, as opposed to vampiric, blood-sucking leeches, at Khao Yai

See how sweet and innocent they look? Exactly. It’s the tiny leech that’ll get you. It’s the Gollum of the jungle world. Nasssssty. We loved all our hikes in Thailand except this one! When the park ranger showed up in leech gaiters to lead our group, we knew it was no joke. We were nervous, but not anxious. That changed about 10 feet into the jungle when we saw leeches all over the wet ground, lurking and stalking us! Over the course of several hours and 8 kilometers, Kymberly won the leech count championship – she pulled 28 of them off her gaiters! Winning was not her goal. I “only” pulled 7 off me, but one was partially embedded on my wrist, sucking my AB+ blood by the gallons! I managed to stay calm while Kymberly scraped it off using my credit card (yes, I brought it along; they said knives and credit cards worked on leeches), but I’m pretty sure I hyperventilated for a while.

For the record, we did a lot of truly enjoyable hikes during our trip. I would happily repeat any of the other ones. For this particular hike, I think I’ll enjoy nature via a documentary or museum next time. P.S. Our guide (his name was Not) laughed at me and my whimpering ways! We definitely hope you get to travel to Thailand. And we’d go back. With our gaiters on.

DSCI1957

DSCI1958

I used my magic scraping stick to remove 28 leeches

DSCI1963

Should I wade through a leech-infested river or not? Do I actually have a choice?

The only good part of the hike - getting to the observation tower! Travel to Thailand

The best part of the hike – making it out of the jungle to the grassland and getting to the observation tower!

Thai People Make Travel to Thailand Memorable

Kymberly’s perspective: First off, the Thais are very honest and generous so we were way off base thinking they wanted our 70 baht for any reason but leech protection.  By the way, anyone want to buy a used pair of lifesaving sock gaiters? Only 80 baht.

Secondly, keep in mind that this jungle trek was designed as a wildlife viewing adventure. Once underway we saw a butterfly and lizard. The monkeys, deer, and elephant were along the road before and after our dangerous race through the leech death traps. Temperature – an oppressing 97 degrees Fahrenheit. Humidity – high. Visibility – well the leeches could see us, and we saw them, but only once they were on us. Topography – up slope the first 4 kilometers, over hill and dale, through thick greenery, and across a stream. Sweaty, pretty, and a great work out. But not exactly relaxing or fun except for the part where Alexandra and I kept telling each other that we’d laugh about this one day. Or post about it at least. Ha ha ha ha pant pant puff puff glug water glug screeeeeaaam! Or as Alexandra pointed out, we should have stayed back at the Visitor’s Center and walked up and down the road to maximize wildlife viewing.

What Triggers Leeches to Fall on You?

And when I spotted the embedded leech on Alexandra, I felt particularly bad for her. Though she is one great hiker and a good sport, she is no nature girl. She and one other woman were the only two to have leeches suck on them. Overachiever! She did stay perfectly still when I told her “don’t panic, but….”  If you wonder why I am wearing a long-sleeved shirt with my hood pulled up, it’s simply a survival tactic. Apparently Thailand leeches climb, crawl, drop, and brush off on you.  I thought they were attracted to me because of the red Vasque Velocity trail shoes I had on or my scent. Turns out they are triggered by vibration. Clap clap to that!

Moral to this story: Venture on all the hikes that come your way in life and travels. For sure travel to Thailand. Unless high muslin socks are recommended. Cuz’ leeches really suck!

Am I safe from leeches this high up? Travel to Thailand

Are we safe from leeches this high up?

The leech that attacked Alexandra (as described by her) Travel to Thailand

The leech that attacked Alexandra (as described by her)

What a Thai leech really looks like (before it sucks you dry)

What a Thai leech really looks like (before it sucks you dry)

 

Hike to our subscription box and subscribe to get more action, adventure, and active aging tips from certified fitness professionals. Then go for a nature walk. In a museum.

Sign up to start "youthifying" today.

Photo credits: Leech – Flickr. All others are by us.

Kymberly Williams-Evans, MA and Alexandra Williams, MA

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10

How to Be Enchanting? 5 Tips: Part 2

Alexandra Williams, MA and Kymberly Williams-Evans, MA

In our recent post that shared the first 4 tips to be enchanting, you discovered, well, four hot tips! We up the enchantment ante now with the final 5 tips from Guy Kawasaki (hint: no Kawasaki motorcycles were harmed in the non-filming of this post, mainly because Guy is not that Kawasaki). These success tips come from a keynote talk Guy gave at the 2012 IHRSA Convention we attended and are based on his recent book, Enchantment: The Art of Changing Hearts, Minds, and Actions.

5) Overcome Resistance

  • You will encounter naysayers, opposition, and heel diggers. Be prepared for resistance so you can meet it with calm and support. One way is to use a dataset to overcome a mindset. In other words, if you are dealing with someone who is stuck in a contrary perspective, have facts, figures, and good data to present the most accurate picture possible.
  • Enchant all the Influencers. Find the key people who influence the group and let them help you address resistance.

Is one of Kymberly's tips "Be a Good Presenter?"

6) Be a Presenter

  • Learn to present  your ideas both formally and informally. Organize your thoughts and vision so you can offer them succinctly and passionately. Customize your presentation for each audience.
  • Use presentations to Sell Your Dream — of confidence, health, fitness, beauty, technology –whatever your dream is. Transmit your excitement in your presentation.
  • Keep the presentation down, lasting no more than 20 minutes, showing 10 slides, using 30 point font.  Staying in these parameters will be challenging, yet most effective for your listeners.

7) Use Technology

  • Take advantage of technology and new means to reach people. Don’t insist on staying with traditional ways, but embrace what technology offers to spread your message.

    Alexandra's Level of Skill re: Technology

  • Remove technology speed bumps that hinder compliance or acceptance.
  • For example why add captcha (the requirement that site visitors type in coded words or numbers before having a comment accepted online) to your website comment area? It’s a speed bump that deters communication. Reduce the hurdles and hoops people have to go through and under to reach you.
  • Always, provide high value and great content. Offer either Info, Insights, or Assistance

8 Enchant Up

  • Drop everything else and prioritize the most important and influential people first: your boss, your spouse, whoever it is you are most wanting to enchant — focus on that person.
  • Deliver bad news early. The sooner you get the bad news out in the open, the more opportunity you have to fix the problem.
  • Empower action. Let those who work for you or report to you, have authority to resolve problems on their own. Allow employees as much authority and decision-making ability as possible.
  • Suck it up when you have to and move on to the next chance to Enchant.

9) Don’t Suck; Enchant!

  • (That really was it for Guy’s last tip.)

Readers: From the list above, what have you done to be enchanting lately? We’d love to help celebrate your successes. At the very least we want to say “Don’t Suck: Enchant!”

Wave your wand (or a smallish tooth fairy) and subscribe to our YouTube channel and our blog. Follow us on Twitter: KymberlyFunFit and AlexandraFunFit. Please also follow us on Instagram: KymberlyFunFit and AlexandraFunFit. Or click on the icons in the right sidebar.

Photo credits: Kawasaki Motorcycles, CreativeCommons: aloshbennett
13

The Ultimate Playlist of Your Fit Life

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Alexandra: What song defines your workout life? Do you have a theme for exercise that a tune captures?

Kymberly: If you listen to our Fun and Fit radio show  you’ll know that Alexandra tends to bust out in song now and then. And I am using the word “song” loosely and the word “bust” pretty exactly.

Anyhoooo, it got us to thinking, if you were to pick a song that is autobiographical, which one would it be? For example, if you are a procrastinator, you might go with “Wait Until Tomorrow,” by Jimi Hendrix. (We’d also suggest you read our post on moving from procrastination to action.)  If you are a get it done now person who enjoys exercise, your song might be “I Love You More Today Than Yesterday, But Not as Much as Tomorrow,” by Spiral Staircase.

Perhaps Maria from West Side Story is singing your tune when she tells the world I Feel Pretty.”  Or maybe she just finished a QiDANCE cardio class. If you love weight training, it could be people marvel and say “She’s a Brick House.”

One of our favorite votes came from a man in our Senior Strength Training class who answered this question with “Don’t Get Around Much Anymore.” Once the class stopped laughing we got back on beat and showed the world that 70 year olds “Get Around, Get Around, I Get Around,”  like the Beach Boys.

Kymberly’s Picks

My autobio song depends on what exercise mode I am tackling. On strength training days or when my knee is hurting, I am going with: “Oooh Child, Things Are Going to Get Easier,” by the Five Stairsteps.  On the days I teach, power walk, or take any cardio class, my theme song is from Gladys Knight and the Pips: “You’re the Best Thing That Ever Happened to Me.”  Go me for getting my workout in!  The fact that Gladys was just on Dancing With the Stars and that I want Alexandra and me to be the first twins on the show might be swaying my decision. In the right direction!

Alexandra’s Picks

I didn’t even have to think twice – my song is “Shake Your Groove Thing.”  I like to dance, have fun and love music from the 70s. I can be Peaches. Now I just need a volunteer to be Herb. I could probably find hundreds of songs, depending on which freeway entrance my mind takes, but another song that captures my general life attitude is “Life Is Good” by Junk, especially the intro phrase, “I know I can always win, I can do anything.” Isn’t that a great attitude toward life and health?

My final submission is my response to the foot surgery that’s kept me in a foot bootie for 6 weeks: “Can’t Keep Me Down” by Cypress Hill & Rusko.

Readers: Any songs come to mind that capture your fitness life? Sing it loud in the comments below!

What is real music to our ears? The sound of you subscribing to our YouTube channel and our blog. Follow us on Twitter: KymberlyFunFit and AlexandraFunFit. Please also follow us on Instagram: KymberlyFunFit and AlexandraFunFit. Or click on the icons in the right sidebar.

 

20

One-Legged Workout

Alexandra Williams, MA

Even When You Can’t do a Full-Body Workout, You can Still Do a Partial-Body Workout

As some of you may know, I had surgery on my foot last week. At my post-op visit, the doc used the word “horrific” to describe my big toe joint (bone spurs, zero cartilage, bone-on-bone) when he got in there during the surgery. When the doctor uses that kind of adjective, you kind of quickly figure out you won’t be going back to your normal routine (teaching group fitness, walking in regular shoes) early. He said it takes six full weeks for the bones to fully fuse together, and that if I put any weight at all on my big toe, the screws could snap. Ick!

I am not happy, nor am I depressed, about being out of commission for at least six weeks. It’s more like acceptance and now let’s move on to what I can do. My one request to the doc was to make it so I could still teach again. I don’t want to be limited when I’m only halfway through my life. So I’m trusting that I’ll teach by the time the Fall quarter starts at the U. Until then, I am focusing on doing as much as I safely can, especially workouts.

With that in mind, I went into the back room and pulled out my (very dusty) plates and bar. Got my cool mat that Goodness Knows Snacks gave me at the Fitness Health Bloggers conference too! This is a partial list of some of the exercises I’ve been doing. If you like them, I hope you’ll give them a try.

[youtube]http://www.youtube.com/watch?v=yxoPLH8-I_U[/youtube]

Chest Presses
Single-leg Rows
Seated Bicep Curls
Supine Skull Crushers
Table-top Heel Taps
Single-leg Bridges
Single-leg Push-Ups
Single-leg Planks
Supine Leg Raises

Did you read that very short list and start thinking, “Wow, that’s it?! There are hundreds of exercises you could do”? I hope so, because that’s exactly what I figured out. I am limited by my foot, not by my imagination, determination or any of the other 229 joints (the number varies, depending on which joints you count) in my body. And a shout out to my new Twitter friend @ittuderevolution for sharing some of her favorite exercise suggestions.

When you can’t have something is when you really want it (remember your high school crushes?), so I hope that anyone and everyone who reads this and doesn’t want to work out takes a few seconds to think, “Hmm, I should do this today because I can. Tomorrow I might be wearing one of those ugly black booties.”

It’s not “All or Nothing.” It’s “All or Something or Nothing.” I’m limited, but not incapacitated. And I still have my sense of humor! Here’s to me! Now, I think I’ll go see about getting some toenail polish!

Have you ever been limited by your body? How did you respond?

7

Seuss Workout

Kymberly Williams-Evans, MA and Alexandra Williams, MA

A Full-Body Workout based on Dr. Seuss Quotes

Oh, the places you’ll go! There is fun to be done! There are points to be scored. There are games to be won!

Whenever you work out, you score points. Whenever you have fun you win at life! The more you work out and the more fun you have, the better your life, right?!

We were inspired by our friend Carla, who is a very dedicated Seuss follower, to make this Seussical workout as a birthday gift to her. Why? Because…

If you never did, you should. These things are fun and fun is good.

In other words, time for squats, planks and some general “Cat in the Hat” house tomfoolery! We can only say that no furniture was harmed in the making of the cardio portion of this workout!

Squats: 10 Reps using Bar & Plates
Planks: Alternate sides and slowly drag arm/ leg back in.
Follow with heel rock-back plank and single-leg plank
Cardio: Walk, Jump, Flounce & Pounce for at least 15 minutes

[youtube]http://www.youtube.com/watch?v=fOefo3A4YqE[/youtube]

 

My life is good. My life is fun. I wish this life for everyone (okay, Dr. Seuss didn’t really say this; I made it up).

What is your favorite Dr. Seuss quote? And what would your workout look like?

Illustration credit: Mamiverse.com

11

The Klout Workout: Perks & Circuits

Alexandra Williams, MA

Circuit Workout that combines Exercise and Social Media

At the recent IDEA World Fitness Convention, I presented my “Klout Workout,” a circuit station workout based on social media. There were several hundred courses presented at the convention, and this was the only one in which attendees were encouraged to tweet, post and take pictures during the class.

 

InstaGram the InstaBlam

Klout is a company that measures people’s online influence and assigns a score. The score is derived from your activity on social media (i.e., Twitter, Facebook, Instagram). The average score is 20, and brands offer free Perks to influencers who have certain scores (they choose the minimum) in specific topics. So I took the various sites and made them into circuit stations, assigning each person a score at the end of the workout. There were seven stations: Faceback, Twitter, LinkedIn, InstaBlam, Pinterest, FourSquare, and Reddit.

Post the FaceBack on FaceBook

For the Pinterest station, students bounced on stability balls in order to pin motivational sayings to the wall. For the LinkedIn station two people were attached at the ankle by an Exercuff, and they had to go from one spot to another remaining linked. At the InstaBlam station the two partners stood about 6 feet apart and did chest throws with a weighted medicine ball. FourSquare was the easiest to design – we played Four Square, just like in elementary school! For the Faceback station the partners were back to back, passing a medicine ball up, over and around each other. The Twitter station was declared the most popular, as they all got to take pictures of themselves bouncing on the stability balls.

I Tweet, You Tweet, We all Tweet for Sweet Treats

This was directly followed by the hardest station, Reddit, in which they had to do a plank on the ball while reading their texts and email. In between each station, instead of water breaks or walking around the room, they had tweet/ Instagram breaks.

Read It at Reddit

The workout was non-competitive, and everyone received a score based on the number of laps they did at the LinkedIn station. As it was all in fun, everyone got free Perks (thank you CalNaturale Svelte and PROBAR for the protein drinks and bars) at the end of class.

Perks from PROBAR and CalNaturale Svelte

One side benefit for the people who attended the class (if they had a Twitter account) was that all the tweets & posts they sent out during the workout helped increase their real life Klout score!

Feel free to use my workout with your own students if they’re fans of social media. Even though the class was at 7 in the morning, we had an energetic group. And don’t worry – even with all the tweeting and posting and picture-taking, everyone still got their sweat on! It was really fun.

What do you think – shall I try this with my university students in the Fall? Do you have any stations to suggest?

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