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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.

5

5 Worrisome Challenges Facing Older Adults

Kymberly Williams-Evans, MA

At the Jamba Juice FitExpo

Acting my age and older

What would you do with 30 extra years of life?

Give those 30 years back?

If you are like some of the older adults in the Forever Fit Cardio fitness class I teach at Spectrum, you don’t necessarily want 30 years added to your lifespan. And these are active adults in their 60s-80s, so imagine what inactive people might say to living to 100 and beyond. And yet, it is possible to greet such an offer with delight, not dread.

Redefine How You Age?

ICAA CEO Colin Milner

Colin Milner, CEO of ICAA Have you been Colinized?

However, the worry about adding years to life without adding life to those years is well-founded. When we interviewed for our radio show,  highly recognized active aging expert, Colin Milner,  founder of the International Council on Active Aging (ICAA), he laid out some interesting stats and scenarios facing our baby boomer population.

According to Milner, the US and Canada have shoveled out trillions of dollars to increase longevity. And that effort has been quite successful: we North American humans have added an average of 30 additional years to our lives in just one century. That jump is bigger than the one my sister did when a tick landed on her during a dog walk the other day. The problem with the lifespan jump is that those added years are not proving to be healthy ones. Suuuuuu-prise, suuuu-prise. Or not really a surprise at all.

Basically, as we age, our generation faces 5 key challenges. (For the full story and examples, click to hear the radio interview “5 Top Challenges Redefining How We Age.”  Then you can proudly claim you’ve been “Colinized!”).

Dog hike

Young dog, new tricks. Old dog, more new tricks!

Top 5 Challenges Facing Baby Boomers

  1. Listening to and buying into ageist stereotypes and myths. Examples: Once we cruise past our 50s and 60s, we are destined to slow down. Or believing that you can’t teach an old dog new tricks. Or that white knee socks look good with sandals.
  2. Sinking into social isolation. Colin depressed us with the fact that by 2020 depression is projected to be the second leading cause of disability and death; By 2050, depression is predicted to be the number one cause. I may have paid more attention to that cute boy, Andrew in my math class than to actual math, but even I can see that we are talking ‘bout my generation! Who? No, the Who. If you got that song reference, you are in the social isolation demographic
  3. Having a history of unhealthy lifestyle behaviors.
  4. Sticking with habits; repeating behaviors that are ingrained; aka No Longer Learning
  5. Looking always for quick fixes. Learning to manage aging changes takes time, effort, and patience, whether those changes are physical, financial, or otherwise. Apparently we are young enough to still want instant results. Or is that just me? Did you answer yet? How about now?

Super Sensible Solutions for the Projected Problems

For each problem, Colin Milner offers a corresponding suggestion. While he confesses that his advice may seem simple, he stresses that putting it into practice takes effort and focus. Making a plan to age in a healthy, “new thinking” way is hard. Yet aging inactively is harder.

  1. Stay alert to stereotypes so you can be aware of them, then question them, then decide whether to ignore them.
  2. Vow to fight isolation, for yourself and others. Find people who are isolated and interact. You will save two birds with one phone! Colin urges us to find something we can start now. Go to a group fitness class today; call a neighbor today; sign up for an adult education class now.
  3. Look now for one habit you can change for the better. Rather than looking back at decades of unhealthy choices, look at today for one behavior to improve.
    Jamba Juice event and Alexandra

    Oh Behave, Alexandra! With healthy behaviors.

  4. Expand your knowledge and skills, Ask “why” a lot. Be curious.
  5. Anticipate and manage changes. Ask yourself “what works?” and implement more of that.

All in all, the key is to be proactive in order to age actively. Whew! That’s a lot of action. But not yet enough, as what we ultimately need to do is create a plan for today and the added tomorrows. We can redefine how we age, writing a new and better ending for ourselves and history. As Colin asks, “What is your plan?” What expectations do you have — of yourself, your health, your future, your present? In short, what will you do with your 30 added years?

Make an active aging plan today and 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.

 

9

Fitness Products & Trends That Caught Our Eye for 2014

Alexandra Williams, MA
pic at Total Gym booth at IHRSA 2014

7:30 am Circuit Class

March was a busy convention month, as we went right from the Natural Products Expo over to the IHRSA convention, which serves the health and fitness club industry. The majority of attendees are club owners or managers, and we go every year to learn the latest, both for products and industry trends.

We stop at Expo booths that catch our eye because they have something that will work for us as instructors, or for you, our readers and radio show listeners, or because there appears to be a fun or unique baby boomer angle.

pic of Sproing machines

Our knees like the Sproing workout system

As the major players for all the fitness equipment and machines are exhibiting their latest inventions or upgrades, it makes perfect sense that they offer workouts in their booths. So we got up at super-pre-dawn o’clock and did a circuit class with Total Gym, followed by a really boingy and sproingy “run” on the Sproing  not a treadmill “soft surface system.” We loved both, especially the Sproing, as we have crappy, genetically flawed reconstructed knees from our superstar soccer days (the word “superstar” needs to be read with a twinkle in your eye).

pic at the Regupol booth IHRSA 2014

Getting irregular with Regupol

Speaking of needing to exercise on soft surfaces, we had some fun goofing off testing out the shock absorption of the flooring surfaces at the Regupol booth. Made of post-consumer tires and post-industrial rubber, we did our best recycled splits!

To recover from all our hard work, we invited ourselves into the sauna room at the Helo booth. The heat was on!! Actually, after only a few hours’ sleep, we were kind of tempted to take a nap in the sauna. The reps were nice about it until my sis started snoring!

Helo Sauna booth at IHRSA 2014

Say Hello to Helo

pic of Nexersys machine

Muscles Meets Nexersys

 

If you ever take any of my group fitness classes, you will find out rather quickly that I’m not a fan of teaching kickboxing-style workouts. That was before. This is now. On a whim, we stopped at the Nexersys booth and gave the machine a good workout. Or it gave us one. Something tiring. Essentially it’s an interactive machine with punch and kick pads. Some people want chocolate or jewelry; I want this machine. Their website tag line is “Get the Body You Want.” He never showed up, so I did a four minute workout with the body I had – mine!

All group fitness pros need music, so we grapevined our way to Power Music, and signed up for their digital music subscription service that lets you access unlimited pre-made and custom mixes. We were going to buy CDs, as that’s about our level of technology, but the guys at the booth were so into customer service that they explained how much money we’d save with the service, then walked us through the entire downloading process. I left with music already on my phone AND a sheet of instructions. Props to the peeps at Power for major hand-holding. Now I just have to figure out how to use my phone with the sound system at the university. Sad, I know.

pic at LifeFitness booth IHRSA 2014

Helping Marc Coronel do the splits at the LifeFitness booth

Shout out to LifeFitness and the Synrgy360 system for A: having a workout set-up that resembles a playground, and B: hiring the ever energetic, always positive Marc Coronel to demo the workouts. Second shout out to DietBetter (formerly DietBet), a social media, interactive weight loss game. You can win money for safely losing a specific percentage of your weight. We met the founder and learned that some new, top-secret fun things are on the horizon.

pic at DietBetter booth IHRSA 2014

DietBet = DietBetter

 

 

 

 

The day ended with us relaxing completely testing for research purposes on the SolaJet DryWave massage beds. You lie down on something akin to a modern waterbed, but with more support. Warm water jets move up and down your body, providing a deep tissue massage. We intended to fake sleep so we could do intensive research, but the people at the booth actually let us stay until the Expo was closed.

pic at Sola Jet booth IHRSA 2014

Is that Thumbs Up or Surf’s Up at the Dry Wave Massage?

 

Some of these items cost a lot, so ask your fitness facility to buy them. Pitch a fit so you’ll get your way. Cheer yourself up with a Dark Chocolate Almond Sea Salt CLIF Mojo bar. Also for research purposes.

 

 

Did you know that we’ve moved to a bigger platform for our radio show? Give us a listen Wednesdays at 8 am (live) and 8 pm (rebroadcast) PST on VoiceAmerica Health and Wellness channel.

 

3

Tune In, Turn Out, Listen Up to Our New Radio Show

Alien Space Twins Spot Trends at Key Health and Wellness Events

Trying the Helix at IHRSAAre you curious what the future holds in the exercise equipment and health world? (Spoiler alert #1–more wearable technology so you can get closer to yourself than a selfie). Wonder what the fitness industry has in store to meet your needs and make you excited to work out? Ready to taste the latest in natural foods and eat more healthfully and deliciously than ever before? Then you’ll enjoy our reports from March Mad Marching through the Natural Products Expo West followed by a romp through the IHRSA fitness trade show and educational sessions Wait for it. Wait for it.

Active Aging Radio ShowSeriously, you’re going to have to wait for it as we have something MORE pressing for you to take advantage of. (Yes, you got exposed to all caps shouting).  Our upgraded, revamped, moved over radio show launches in hours on VoiceAmerica.com!

Voices in Your Head

Why listen to our new show, Active Aging for Boom Chicka Boomers? Do you want to achieve any of the following?:

  • Enhance your fitness
  • Advance your health
  • Lose weight
  • Improve your diet
  • Decrease your midlife aches and pains
  • Gain energy
  • Increase your brain power
  • Find time to exercise
  • Minimize physical effects of aging

Then do MORE than listen in. Call in your questions live at 866-472-5792. (Enter the number into your phone now and get that great feeling of a task well-accomplished). Get Insta-Attention and Immedia-Answers faster than your heart rate after an intense workout. Go to the Health and Wellness Channel at voiceamerica.com Wednesday mornings live.  Hear updated solutions to your health and fitness problems courtesy of our expert guests (and some fine Fun and Fit wit). Our show sponsors are also on our list of “things that make us happy and healthy.” Thank you to CocoaVia, our primary sponsor and Theraderm Clinical Skin Care, both of whom care about baby boomers.

Active Aging on Voice America radio

Listen Live Wednesdays at 8amPDT/ 11am EDT

How Do You Make a Hor-Mone? (if you know this joke, you are a certified midlifer).

Our first episode is entitled Midlife Weight Gain: What Can You Do About Hormones, Menopause, and Menopot? Our kick-off guest is author, biologist, blogger, and certified fitness trainer, Tamara Grand, PhD. She will knock your night sweaty socks off!

Beam Me Up Hottie

Be part of our big debut. But only if you want to be smarter, stronger, slimmer, sexier, healthier, and taller. Or if you want to show your hormones who’s boss. Click on any of the links or images to take a radio wave time travel jump to the show. Into the future – your healthy future!

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
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?

19

5 Fitness Trends from IDEA Convention

What are exercise leaders doing, saying, and learning when you’re not looking?

Alexandra Goes on a Whirl at IDEA World

Combine 6000 fitness professionals from around the world with 3 days of expert lectures, workshops, workouts, panels, and trade show and what pops out? To start, 5 fitness trends that you get to see here first! Take a look at the latest in exercise, nutrition, and fitness based on our recent participation in the IDEA World Fitness Convention.

1. Runaway Train of Obesity

Our nation (and others) is getting heavier and heavier with no slowdown in obesity rates on the horizon. In fact, 42% of the US adult population is predicted to be overweight or obese within the next two decades, with a third already so. The word to the fitness industry – we have not yet succeeded in getting our neighbors, relatives, friends, or community healthy, moving, or eating well. As a nation, we are speeding on a track to a major health crisis. At least we have not yet jumped the track. We can still apply brakes. And it’s going to take a multi-pronged, complex approach; not any simple, easy solutions.

2. Focus on Food

Fruit, yogurt, chocolate dessertConsumers (most of you reading this) are going to be looking more and more to exercise leaders for nutrition advice. So we fit pros are getting the word to get more education in this area so that we can stay within our scope of practice while meeting your needs.

  • Dieting vs. Diet Management  Diets based on calorie restriction or excluding nutrient categories (such as no sugar, no carbs) ultimately don’t work for weight maintenance. People with a weight loss goal need to clearly distinguish between their weight loss phase and weight maintenance phase. Based on where they are in the process, diet plays a different role.
  • Diets DO work for weight loss.  Yet, a clear trend was the emphasis on INDIVIDUALIZED diet plans. What works perfectly for one person (Paleo, or raw vegan, or low carbs, for example), might produce limited results in another. No “one right diet” exists. Apparently much of the confusion over what is “good,” “bad,” or “the newest secret” is far more person to person than thought before.
  • Trade Show  Even the trade show evidenced the focus on food. For the first time in 30 years of IDEA events, an entire section was devoted to ingestibles: food, drink, supplements, powders. IDEA even offered a cooking stage with presentations, demos, and lectures. Next year we hope the trend includes lunch!

3. Dance Choreography That Repeats

Qignition

The Key to QiDancing is the Fun Factor and Repetition

Dance-based group classes are rising up, up, up with an emphasis on keeping complexity down, down, down. Whaddya know — people (you? For sure, we!) love to dance, just not when too much thinking, jumping, or choreography are involved. New programs such as QiDANCE, Big Dance, and LA Blast are taking popular, easy-to-follow styles such as ballroom, and creating fun, reinvigorating, no-apologies-for-pointed-toes dance cardio routines. Impact on the joints is low; the repetition of the dance moves is high. Key quote heard a lot: “ I love to dance when I work out, even if I can’t dance except like a dork.”  Everyone can succeed while shaking it!

4. Inside/ Outside Body Experiences

  • Internal Focus Presenters devoted time and attention to what’s going on INSIDE our active bodies and brains. How do we feel? What aches, pains, limitations are we bringing into our exercise routines? What is the role between the brain and the body that is changing our concept of mind/body interconnectedness? How is our posture affecting us? Bottom line: our thoughts are shaping our bodies to a degree still unknown, but expected to be significant.
  • External Focus Another trend is the push to make workouts shorter and more intense. The word to experienced exercisers is to emphasize intensity over frequency and duration to achieve visible (and invisible) results. Want a lean body? Trying to burn fat?  Willing to work hard for faster results? Go as hard as you can at least 20% of your workout time. Use intervals within your regular cardio workouts. Or devote one day a week to a short, intense burst of all-out effort.

5. Never Mind Ideal; Start With What’s Real

Trendspotters or Trainspotters? Kymberly, Alexandra, Alison, and Luly

Yes, there were a lot of workshops, workouts and lectures about High Intensity Interval Training (HIIT), TRX® and CrossFit, yet there were even more courses emphasizing the need to meet people where they are. The people who are already hooked on exercise love the intense workouts, but as an industry we need to do a much better job of reaching the people who are overweight or obese and don’t (yet) enjoy exercise. Presenters proffered words such as “realistic,” “small steps” and “increments.”  One key phrase we have used before here at Fun and Fit and heard highlighted as helpful for fitpros to ask new clients and class members: “What is the least you can/ will do?”  When you are tempted to stay on the couch, try this question on for size. “What is the least you are willing to do today to improve your fitness?” Now get out there and be a trendsetter!

And the absolute HOTTEST trend? Subscribing to our YouTube channel. Or our blog. Follow us on Twitter: KymberlyFunFit and AlexandraFunFit. Please also follow us on Instagram: KymberlyFunFit and AlexandraFunFit. We put all sorts of handy icons in the right sidebar for you to click on.

Readers: Have you seen any of these trends in action? What trends have you noted that are not listed above?

 

20

Post-Workout Protein: Soy Revisited

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

In 1973, the movie “Soylent Green” was set in the far future of 2022! A detective, played by Charlton Heston, is marked for death when “he gets too close to a bizarre state secret involving the origins of a revolutionary and needed new foodstuff.” There’s no way we’ll tell you the secret of Soylent Green, but we will tell you that the “foodstuff” is full of protein.

[youtube]http://www.youtube.com/watch?v=SVpN312hYgU[/youtube] Speaking of forced segues, another “soy” word that is protein-packed, yet has nothing to do with the detective/ science-fiction movie genre, is soy. It’s green, it’s soy and we’ll happily lend you some. Get it? Soy – Lend – Green? hahahahaha. Oh, quit slapping your forehead unless you want a V-8!

Edamame with Salt (we say "Eat a Mommy")

We are asked a LOT by our students and readers if soy is a good pre- or post-workout food. It’s a protein, and if you click to read the link you’ll discover a picture of donuts and coffee that carbs and protein are your best choice after a workout. Soy has been controversial (The only food that isn’t controversial is dark chocolate – right?), so we try to stay up on the latest so we can give you our informed answer of “it depends.”

Alexandra: My son was allergic to soy when he was young, yet I can eat a gi-mantic bowl of edamame and feel nothing but full. So when we were offered the chance to write about some new research that just came out about the benefits of soy protein in combination with whey and casein, I was right in front, shoving my colleagues out of the way raising my hand. Because I’m a vegetarian, I’m always interested in finding ways to get a good balance of omega-3 and omega-6 in my diet, especially as I’m not fond of fish oil (who is, I want to know? And who’s keeping anchovies on the pizza menus? Gag).

Kymberly: I am fond of fish oil that comes in fish. I like fish.

Without going in-depth about the research (we’d enjoy it, but you might start to glaze over and drool a bit), the bottom line is that soy (in combo with whey & casein) has been found to prolong muscle building and recovery after exercise. The study was done with college-aged subjects, yet the implications for helping older adults deal with sarcopenia (muscle wasting) are really exciting to me (not because we’re old; because we plan to BECOME old)!

Natto: It tastes even worse than it looks

Before you say in all caps, ‘FOLLOW THE MONEY,” we’ll tell you right out that the research was funded by Solae LLC (they develop soy-based ingredients). We didn’t have to follow that hard; it’s listed on the abstract! But, we kept following and found out that Solae has also been recognized for 3 years in a row as a world leader in ethics.

Alexandra: So I’m going to do what I have been doing all along – eat a balanced diet that has all kinds of organic choices, in moderation, which includes soy and soy-based foods. Heck, the Japanese have been eating tofu, bean paste and edamame for centuries and they’re healthier than we who eat a western diet! However, I will NOT be eating natto. That stuff looks, smells and tastes like a science project gone mutant. I tried it at the National Products Expo so you wouldn’t have to! It’s tied with Marmite for nastiest food in the universe as far as I’m concerned.

What about you? Are you more interested in post-exercise muscle building and recovery, or the possibilities for preventing sarcopenia in older age? Me, I’m off to figure out why our dachshund likes to eat empty edamame pods.

Are you on Twitter? There is a Twitter chat about soy protein on Wednesday, May 23, 9 PM EST/ 6 PM PST, hashtag #SoyProtein. Join the chat. Bring your questions. Do your workout first!

FitFluential LLC compensated me for this campaign. All opinions are my own.

Photo credits: Natto: Gleam, Edamame: MagicRobot

13

New Exercise Equipment: Try These

Kymberly Williams-Evans, MA and Alexandra Williams, MA

One of the benefits of attending the IHRSA International Convention and Trade Show is that we get to test out the new equipment before it gets to the club where you work out. And, Oh, the Places We Will Go!

By the time we finished testing out the new equipment, we had used every muscle and every verb available. We climbed, pulled, bounced, jumped, shook, hauled (mostly our tired butts) and ker-splatted our way to equipment enlightenment. Or to the water fountain. Either way.

[youtube]http://www.youtube.com/watch?v=kJY72n6WiM4&feature=plcp&context=C4519935VDvjVQa1PpcFPajXWkzgLidQi1pwAgO02WX4t5nNoVFPg%3D[/youtube]

These are the machines we tried:

BallBike by FIT One

Marpo Kinetics

Jacob’s Ladder

Treadwall

None of these companies sponsors us in any way; we just thought they looked like fun and wanted to share them with you.

Alexandra’s favorite was clearly the BallBike – the video only shows a few seconds of her having a ball, drawing an admiring crowd, testing out the equipment as a professional should!

Which piece of equipment looks the most fun to you? 

 

 

10

IHRSA 2012 Fitness Trade Show Fun Finds

Kymberly Williams-Evans, MA and Alexandra Williams, MA

March has been a busy month for conventions – whew! We went to the IHRSA Convention to check out the latest trends in exercise equipment and fitness. This convention is geared mostly toward club owners and managers, although there is plenty for instructors and trainers to do, see, taste and touch!

Come on baby, lift me up!

Actually, we’ll quickly outline our day at IHRSA for you, and you can decide if it’s something that entices you!

7:00 a.m. Arrived at the Los Angeles Convention Center after a 90 minute drive from Santa Barbara. Got our press badges in time to take a 7:15 workout at the Precor booth.  More footage of that in our next installment of Harold & Kumar go to White Castle (er, Kymberly and Alexandra go to IHRSA).

8:00 a.m. Listened to a wonderfully “Enchanted” keynote speech by Guy Kawasaki.

9:00 a.m. Challenged Chuck Runyon, the CEO of Anytime Fitness to a push-up match-up. If you want to know why I’m counting to 212, you’ll have to read our Patriot Push-ups post. If you want to know why we love Chuck Funyon (that’s what we call him), you’ll have to listen to our radio interview him discussing his book “Working Out Sucks.”

[youtube]http://www.youtube.com/watch?v=EYgyKXrYaGg&context=C4907350ADvjVQa1PpcFPajXWkzgLidWf5uTvcgc2nNz0FnZUtWQ0=[/youtube]

11:00 a.m. – 6:00 p.m. We went up and down every single aisle of the Expo hall, checking out all the cool stuff. We were in fast forward, but not exactly as fast as in the video. And that Pavigym game floor was hysterical. For some reason, the lights wouldn’t change when I (Alexandra) pressed them – maybe because I have such a light touch!! A crowd gathered during our “testing activity phase” because we were laughing so hard. The Kangoo Jumps make me pee my pants (thanks a lot, big-headed kids of mine), but my kids loved trying this when they came to last year’s fitness convention with me. And the Queenax set-up is brillo (channeling my inner Brit). The video shows only a fraction of what can be done on the inversion rig.

Hello to Queenax magic

6:00- 8:00p.m. We gathered up our stuff and went for dinner at a fairly bad restaurant, then drove home. We were so tired we didn’t even argue on the way home…much!

Reader Hot Flash: The people at IHRSA want fitness bloggers at this convention. Your press pass gets you into all the seminars too. Alexandra gave a presentation at the 2011 convention so she knows the topics & speakers are top-notch! And….if you don’t want to wait for a whole year to go to a great convention, check out the Blend Retreat in early May. . Much more intimate than the IHRSA convention, with lots to do. And it’s in Boulder, not smelly L.A. with the bad traffic.

Cool Flash: Anytime Fitness is giving you a 7-day free pass to try out their club. No strings attached, no push-ups required. They just gave it to us to share with you.

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