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Exercise and Fitness Trends for the Over Fifty Crowd

Test riding the Elliptigo

Drop the pedal and go, go, Elliptigo We goin’ ridin’ on the freeway of love

Are you over 50, one day hope to be, or have loved ones who are? Then the following quotes and key points from the recent IDEA World Health and Fitness Convention are for you! And you! And, yes, you too! All of yahs! And your parents, as well. But only if you want to live healthier, smarter, or better.

My prior post promised to share the good stuff from the trend setting sessions beyond Day 1 at IDEA. This year’s convention theme was “Inspire, Connect, Transform.” We hope the following quotes and highlights do that for you.

Think About Moving or Move to Think?

Day 2 started with one of my favorite subjects: the effects on the brain from movement. Who among you knows someone with Alzheimer’s or memory loss or slowing mental capacity? Of course such ravages will never happen to us, right?

Guess what? “A case of dementia is diagnosed every 4 seconds in the U.S. If our nation were to increase its activity by 25%, we would decrease dementia cases by 1 million per year! Over 10% of adults 65 and older, and more than 50% of those past 80 have some sort of cognitive impairment.” And with these stats that take one’s breath away faster than an elliptical machine on an incline,  expert presenter, Fabio Comana opened his talk, Brain Fitness.

If you want to live longer, work in 20 minutes daily of cardio activity.” And if you want to know what’s going on in those added years,  “a mere 8-12 minutes a day of aerobic exercise improves cognition.” You want to be smart and minimize dementia in your later years? Take Fabios’s advice. Don’t just think about moving. Move to think!

Falling, Falling, Falling for You

I've Fallen IDEA session with Shari Kalkstein

I’ve Fallen and I CAN get up, with Shari Kalkstein’s help

So I did. Over to the next session with one of my favorite presenters, Shari Kalkstein  who specializes in physical function for people 70 and older. Also known as “parents of baby boomers.” Am I right? If you want your parents (insert “yourself when older”) to be independent and active as long as possible, then Shari’s protocols and warnings are important. (Click on her links to see exercises, assessments, and practical tips).

Her session, I’ve Fallen, made a strong case for preventing falls and setting up the home to account for them when they happen. And they will. “More than 18,000 older adults died from injuries related to falls in 2007. In 2008, more than 2 million older adults were treated in emergency rooms due to fall injuries.” Wonder where most falls occur? In the home, where, as Shari says, “we have complete control over our environment.”  Like her, my sis and I have lots of practical moves and solutions to address this reality.

  • Check out our Fun and Fit YouTube channel, specifically our playlist, Exercises for Women Over 45;
  • Enter searches on our site;
  • Watch for our upcoming program for sale: Fitness Over 50.”

Wear and Share If You Dare

Kymberly won a Basis Fitness and Sleep Tracker

I Won a Basis Fitness and Sleep Tracker AND a Medal

After I’ve Fallen, I moseyed my way to The Future of Fitness Technology with Marco Della Torre. Spoiler alert – I earned an IDEA Fitness Inspiration Medal by correctly answering his stumper question. And talk about a coincidence, turns out Marco is one of the co-founders of Basis, now owned by Intel, the company from which I won a Basis fitness and sleep tracker. So I won two technology related prizes in a row! Yup, it’s always worthwhile to get to the IDEA Trade Show between and after educational sessions. Anyway, wearable technology is big and about to go humongous! Ready to take advantage of fun high tech fitness gear? Check out a few of our posts on the subject:

Accepting and agreeing that fitness technology will wield an ever growing impact on our workout lives, I loved how Marco ended his talk: “The biggest trend coming in wearable tech is that new ideas and products will bring people closer, rather than driving them apart.” Think about that for a sec. Instead of seeing the top of people’s heads as they bend over their phones and pedometers, you’ll be in a new world of gadgets that connect you with others more and more.

Imagine a community of like-minded, actively aging, high-functioning people who interact personally via stuff not yet invented. Might you already have something close to this? It’s coming, so be ready to Inspire, Connect, and Transform!  Or maybe you will Invent the next best thing that gets people to exercise and enjoy the benefits of lifelong movement. I’ll plug that!

By Kymberly Williams-Evans

IDEA World 2014 and Kymberly

Readers: What wearable tech do you already own? Use? What do you think of it? When is the last time you crawled?  Not pub crawled, but crawled like an infant?


3 No Cost Ways to Work Out Naturally

Kymberly Williams-Evans, MA

Have you subscribed yet? Do so now if you want to Age Actively.

Lake Tahoe in winterWant to live healthier, longer, and happier? At no cost? Then follow the advice from Annie Get Your Gun by “doin’ what comes naturally.” The following activities are all free – preservative free, fee-free, carefree! Look to nature and your body’s natural, internal pharmacy to get you across the fields of dreams. And take a look below at the short animoto video I created for you of healthy blue stuff. You’ll feel younger just watching it! If not, play the video backwards. Then go out, laugh, and breathe!

Get Out of Here, Ya Hear?

1.Annie Get Your Gun Exercise outside when you can. Getting outdoors to move enhances both your mental and physical health. If you doubt this, ask any dog who ever heard the word “walk time.”

Dogwalk with Kila at fence

Bark, Breathe, Pose, Run, Repeat (27 times)

A related Fun Fit Fact: People who live near or on coasts tend to be more physically active compared to inland dwellers.  Those fortunate to have ocean views (actually any blue water works), also report being happier than people without access to blue spaces. One theory is that gazing at the ocean triggers the brain to release dopamine, endorphins, and oxytocin. We post-menopausal women know all about hormones, especially the mood elevating ones, right?

Remember to Laugh; Laugh to Remember

Alexandra in catwoman glasses

She’s been making me laugh ever since I can remember. That Alexandra!

2. Add humor to your workout. Another great natural life source is laughter.  Not only does laughter act as self-produced medicine,  but also it is proving to help memory.  The stress hormone, cortisol can cause brain damage. Cortisol negatively affects both memory and learning ability, especially in older adults. This raises the question, “can laughter, which reduces stress, therefore improve memory?”

Turns out that, yup — lower stress leads to better memory. You saw that coming.

Breathe Right with the Left

At Tenaya with mask in soap class

Breathe, just not too deeply.

3. Take half breaths for a whole life. Really looking to keep your memory in high drive, and not idle as you age? Then try a special breathing technique just after your humor boost. When you forgot which aisle you parked your car in, or why you entered a room, kick into left nostril breathing. That’s right, just the left! Block or press shut your right nostril and inhale through the left. Exhale. Repeat. 27 times. Let’s hope this works as you have to remember to count as you breathe!

According to researchers, left nostril breathing creates a restful and alert state of mind that activates nerve endings of the parasympathetic system.  That is fancy talk for “reducing stress.”

For you smarties and thinkers who are always a step ahead (and that would be all of you who subscribe to our blog), you probably already thought of something. What if you combine all three activities? Run, walk, jog, mosey outdoors with a person who makes you laugh as you count up 27 left nostril breaths. Then get back to us in the comments to report what happened. Join the nature movement; free membership!

And take a look at this very short animation.

Work Out Naturally

You got this far, so why not add a comment?


7 Movement Habits to Improve Your Memory Now

Kymberly Williams-Evans, MA

Kymberly speaking at Rancho la Puerta Fitness Spa on Memory BoostingWant to have a better memory doing what comes inexpensively and immediately?

Take a look at the following images I used in the presentation I gave last week at Rancho la Puerta Fitness Spa located in Tecate, MX. The Ranch is so wonderful and special that I wanted to make sure my session was as valuable. If memory serves me right, the following 7 factors will improve your recall, memory, attention span, and focus.  ha ha ha Oh, and my presentation was well received too!

Before you get to those 7 things you can do to gain for the brain to the max, note that the key is to engage in CARDIO activity. While ALL exercise is thought to improve cognitive skills, cardio is top doggie. If you combine cardio with any of the 7 factors coming right up, you are getting exponential return on your exercise investment.


Screen Shot 2014-12-03 at 8.07.53 PM

Yup, cardio has more benefit for your gray matter than crossword puzzles, learning a new language, sudoku, and international travel (though these are all helpful).  Say, click that link <—- to read about how smart Nepal made me.

Small Steps Lead to Big Changes

And we mean it. Steps as small as going left instead of right, or working out a different day or time than usual all register as new in the brain.


Habit #1

Build a Better Brain

Movement Habit #2

Movement Habit #3


Screen Shot 2014-12-03 at 8.38.06 PM

Movement Habit #4

Hmm, are you starting to get any ideas about what kind of cardio activity might be best if your priority is to boost your brain?

Obese at risk for Alzheimer's


Movement Habit #5

The midline is the the line that visually divides your body into a left and right side side. If your right arm reaches to your left side, you have crossed the midline, for example.


Movement Habit #6

Movement Habit #7

Want a summary image you can pin? So do we! Pin away my hearties!

7 Movement Habits to Iprove Your Brain

And on that final note, zzzzzzz. Or semi-final note. If you want to experience this presentation in its entirety, come to Tenaya Lodge’s Wellness and Spa Retreat Jan 16-18, 2015. That’s another smart move!

If you are not yet a subscriber, now is a great time to sign up, free! New subscribers get a holiday gift: 34 Guilt Free Strategies to Avoid Holiday Weight Gain.


Want a Better Memory? Why? How?

Kymberly Williams-Evans, MA

Marilu Henner finds me memorable

Marilu Henner finds me memorable

Do you want to remember more of your past? By midlife, we have gained decades of experiences, some of which we can pull from our memory; some of which have retreated into the dusty closets of our brain. What if you could retrieve tons of memories you don’t even remember having forgotten? (Except that time when you got caught coming in late from the prom and were grounded. Still too vivid).

Would You Want to Remember Everything?

One of the most interesting talks I attended at the recent Natural Products Expo West (NPEW), was a talk on improving memory given by Marilu Henner, sponsored by Ascenta. Best known as an actress, Marilu is also one of 12 people in the world identified as having Highly Superior Autobiographical Memory (HSAM), which is the ability to recall the slightest details of nearly every day of life. In short, Marilu can remember almost EVERYTHING in her life, even baby experiences. Believe me, people in the audience were trying to stump her by throwing out dates and asking what day of the week it occurred on and what was going on at that time. Or they had met her once backstage at a play she was in and wondered if she remembered that meeting. She did — listing even what they both wore, ate, said, and saw. Whoa! Would you want that ability, or even some of it? I wouldn’t mind having SDAM (Sorta Decent Autobio Memory).

Are You Ready to Receive, Retain, and Retrieve Your Past?

Marilu claims we all have the capability to “Receive, Retain, and Retrieve” more memories. Which prompts again the question: Why would we want to recall more memories, especially bad ones? Aside from avoiding dementia, (ok, that’s a pretty big “aside”), what is the value of having a brain full of memories? And how do we go about retrieving more of those hidden stories and events?

I remember when my husband and daughter were this young.

I remember when my husband and daughter were this young. Now where did I put them?

Does Memory Bring Meaning and Life Purpose?

According to Marilu, developing a strong autobiographical memory is the best path to a more fulfilling life. She asserts that our memories offer meaning. Her memories inform why she is living each day. As well, she believes that bringing more memories into our awareness allows us to

  1. identify and understand patterns, emotions, and reasons in our life
  2. break negative behavior patterns that don’t serve us
  3. choose positive patterns that propel us to success, happiness, and purpose.

If you see a connection between having a stronger memory and your life purpose, then you will want to do two things: read her tips below and buy her book, Total Memory Makeover.

Marilu’s Strategies for Enhancing Your Memory Starting Now

  1. Explore your “primary track,” defined as a category of memories you most easily and often recall. Examples could be travel, relationships, foods, sports, places you’ve lived. Then fill in the blanks around the strong memory.
  2. Once you determine your primary track, cross-connect that with the sense you most rely on– sight, sound, touch, taste or smell. For instance, if you have a strong auditory sense, ask yourself, “What music was popular at the time I am trying to remember?” Your senses assist your recall ability. If you are a visual person, scroll through your day each evening as if running a video montage.
  3. Sear memories into your brain. Mentally take check as you experience events. Ask yourself, “How can I bake this into my brain and make it a little more vivid?” to quote Marilu. For instance, try doing a smell check every so often: What scents surround you or stand out at a given moment?

NPEWUsing Marilu’s suggestions, not only can you stop memory decline, but also you can retrieve more memories to enrich your life. That’s the kind of active, health aging I can get behind. Now if only I could remember where I put the rest of my notes from the NPEW trade show and educational sessions!

Make healthy memories when you subscribe to our website 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.


Meditation, Menopause, and Memory

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Longevity, Memory, and Mood Benefits of Meditation

Rancho la Puerta flowers and statuesKymberly: Anyone else find menopause a little stressful? In the award winning category of  “Stating the Obvious,” menopause stress can contribute to memory loss and weight gain. As in, “I sure don’t remember gaining those 30 pounds. What the heck??!!”

The “No Exercise Plan” to Live Longer, Leaner, and Kinder

So who wants a solution to reduce menopause symptoms, decrease stress, minimize weight gain, improve memory, and even boost longevity? Those who know what a high energy, chatty, loquacious, interactive mover and groover I am will be surprised to hear the answer coming from me. (Or not, as you already saw this post’s title. Menopause might make us forgetful, but not stoopid.) Anyway… turns out Meditation can turn back the hands of time and pounds. Additionally meditation has even been proven to make us nicer, kinder, more compassionate people. (Hear that hubster? I’m not menopot moody. I’m meditation deprived).

Just a few daily minutes of meditation can calm us, reduce stress, and slow our heart rate. Sounds a lot like the benefits of exercise, right? But without moving! Meditation may also reverse the effects of aging on the brain. It thickens the prefrontal cortex, the area of brain that helps with planning and attention. For people with memory loss, meditation helps increase memory via more blood flow to brain. But wait, there’s more! Meditation also decreases our body’s stress hormones, heals our wounds faster, and lowers our blood pressure.

Which twin has the longer telomeres? Not telling!

Which twin has the longer telomeres? Not telling!

Longer Telomeres = Longer Life; Tell It Telomeres!

Factor in recent studies that show meditation increases telomere length, and you have your longevity, happier life bonus plan! In the DNA world, telomeres are the little plastic pieces on the end of our chromosome shoelaces. The longer your telomeres, the longer your life span. Short telomeres accelerate aging and correlate to a shorter life. People who meditate daily for at least four years have longer telomeres than those who do not meditate. For ten added quality years of life, be the first to enter the word in the comments for that plastic shoelace piece without having to google it. Hint: It starts with an “a.”

I’ll take an order to go please of a young, long-living brain garnished with my years of experience. Since I have big plans to be around four years from now, I might as well get on that telomere lengthening program.

Meditation Room at Rancho la Puerta

Meditation Room at Rancho la Puerta

Meditation Options: From Silent to Guided

When I was recently at Rancho la Puerta Fitness Resort, I decided to attend three meditation classes. Loved them! Not only did I stay still and quiet for record time (ok, half an hour for each), but also I have stuck with meditation since coming home. More on that later in this post. Remember to keep reading!

The sessions were totally different from each other: one was a guided visualization that the instructor talked us through from start to finish. Another was a silent meditation with the instructor giving directions and suggestions at the start, then setting a timer that lulled us back at the end. The third had verbal guidance that segued into soft music and nature sounds. All three meditations left me revved, calmed, and focused enough to learn more. One thing the Ranch teachers stressed — perhaps better to say “emphasized” — is that meditation comes in many forms and styles. Pick one or a few approaches that resonate with you, as there is no right or wrong way. We reap the active aging benefits regardless, in as short as seven hours in some cases.

Support Your New Habit with Meditation Apps

Meditation app

Rest and Relax App

Beginner's Meditation App

Beginner’s Meditation App

10 Minute Meditation App

Meditate Now App

Since I am a total meditation beginner I asked one teacher whether having phone apps would help. Cha Ching Ohmmm! That got a resounding thumbs up, heart rates down as a good idea! As soon as I crossed the border back into the U.S. (also known as “covered rate plan for my cell phone”), I downloaded “Relax and Rest,” “Meditate Now,” and “Beginners Meditation.” All are free. So far my favorite is “Relax and Rest” as it offers verbal guidance. My mind wanders less when I have a voice calling me back from my mental to do lists, thoughts of the past and future, and sleep’s siren call. Try them if you are wanting to reap meditation benefits and have a smart phone. Heck, you may end up with a youthful, sleek, brainy phone once you download these apps!

Guided meditation bannerIf you want more variety and longer, soothing guided visualization with original music, try this Healing Waterfall series. We make a small commission as affiliates if you buy through this link (or click on the image to the left), though the cost to you is the same.  I prefer cues and guidance with soft background music such as these meditations offer, which is why we recommend them.

I am on Day 6 of meditation, with some sessions lasting 5 minutes, others hitting an ambitious 13! So far I have noticed a bit more ability to focus and my creativity has been on the upswing. I thought of this post title after yesterday’s session, for one thing! Now to be nicer to my sister. Might need those four years of meditative practice first. snarfle snark

Alexandra relaxing at Rancho la Puerta

Alexandra looking memorable if not meditative

Alexandra: I was going to meditate, but I forgot. Maybe next time.

Use meditation to help you remember to:

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.



Move Your Body to Improve Your Brain

Kymberly Williams-Evans, MA

Skyflying in LA - Kymberly

Lifting My Brain Power and Spirits

Scared you’ll lose your memory, mental acuity, or brain function as you age? Have you watched an older loved one’s mental faculties decline, hoping this will not be you one day? Forget hoping and start moving as you have more control over your future brain power than you ever knew.

Exercise Your Way to More Smarts

Cardio exercise has officially moved into the number one spot for “the best thing you can do for your brain.”  (AARP Bulletin, Get Moving for a Healthy Brain, Sept 2013, pgs 12-13). Take that crossword puzzles, foreign languages, and musical instruments! (Also touted as great vehicles to boost brain power, but downshifted out of first place given the latest research).

If you want to keep smart, cut your risk of Alzheimer’s in half, repair brain cell damage, and basically grow a bigger brain, you’ve got to Move Like Jagger! Face facts midlifers and baby boomers — if you do not eke out at least 150 minutes of cardio per week, your brain actually shrinks every year post 40, year after sedentary year.

Devote 150 Minutes to Add Life to Your Years and to What Lies Between Your Ears

But if you want to increase your brain size and capability — cue harps and trumpets —  then find a way to work in about 22 aerobic minutes each day.  Or 50 minutes three times a week. Or 75 minutes twice a week. I can do this math for you because I boosted my brain teaching step class and walking my young, energetic dog. We’re easy around here how you get to the total and new studies support that ease. Sure walking for weight loss is wonderful. Walking for brain gain is even more powerful and impactful! Or try dancing, swimming, getting on a treadmill, biking, hiking, gardening even (could this be any easier? No I am not going to include watching Dancing With the Stars on this list even though I admit total fanaticism for the show.) It really does not take much time or effort to succeed with a brain fitness program.

TV Watching with the remote and a beer. Feet up


powerwalking in winter at Lake Tahoe



Maybe  (heh heh)

Get a Sexy, Tantalizing Hippocampus

Let me stress again how powerful movement is for your brain — each and every time you exercise, you get a bigger hippocampus (that’s sexy talk for the post 50 crowd); you stimulate the growth of new neurons; you cut your risk of dementia by 60 percent. Can I get a rah rah here with a pom pom thrown in please?

Dr Michale Luan yoga pose with fitness ball

Dr Michael Luan Balances Body and Brain

Great Radio Interview to Motivate Your Brain and Body

As Dr. Michael Luan, an expert on Conscious Movement puts it, “We exercise to become better humans. Conscious Movement evolves your brain. The body is your ultimate tool for success, and we all have the potential for greatness. Success with your body creates success with your career, relationships, and ultimately, your life.”  The better your brain, the better your life, wouldn’t you say?

You will be amazed at how foresightul Dr. Michael is in this interview we did with him for our radio show.

Click on the link above or play button below to access the complete episode.

Dr. Michael will motivate you to get moving. And that movement will improve your focus, increase your mood, enhance your decision-making processes, help your ability to plan, regenerate brain cells, help your memory, and basically outsmart all those young people who can’t believe how sharp you are for a person your age.

Go for more conscious brain and body development when you

A) subscribe to our YouTube channel and blog.

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

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